Monday January 16, 2012
Clean and Jerk – Find a moderately heavy set of three by the last set, not a max.
3-3-3-3-3
Rope Climb / Clean
5/10 – 4/8 – 3/6 – 2/4 – 1/2 (165/115lb)
We did a version of this workout on November 1st. This is slightly adjusted though.
Pictures of the CrossFit Throwdown on Facebook. Way to go Beth and Kevin! Kevin was in a later heat, and I didn’t get to watch him…but I’m sure he killed it!
3 Spots left for the second session of the Rowing Clinic on February 18th at 11:15am. Register under the EVENTS/WORKSHOPS tab.
We have opened up the Rx Star Pull-up Workshop to COED. Kipping and butterfly pull-ups will be covered. Register here for your spot.
Clean and Jerk – With Coach B.
read moreFriday January 13, 2011
Review and demo
5 Round Complex, lighter loads, practice: Not timed
5 Snatch Deadlifts
4 Power Snatch
3 Hang Power Snatch
2 Overhead Squats
WOD:
6 Rounds, rest in between rounds, adjust weight as needed to go for max load by the end:
3 Snatch
150m Sprint (6 Lengths in north room)
You should feel ready to go hard each round. We will help break the movement down if you are beginner or intermediate.
Coach Beth and Coach Jeannie will be leading the Saturday 8am. They have a fun one planned! 
Thursday January 12, 2011
4 x 500m Row
Stick to 70% effort for your first 3, all out on your last effort. Record your time.
8 x 20m Bear Crawl (body weight). Only a 15 second rest in between them. Forward to the post, backward to the red line.
3 Rounds for time:
50 Double Unders
40 V-Ups
Wednesday January 11, 2012
Front Squat
3-3-3-3-3-3
HERO WOD: “Shawn Schneider”
4 Rounds for time:
13 Thrusters (95/65lb)
13 Barbell Facing Burpees
13 Pull-ups
13 KB Swing (53/35)
Officer Shawn Schneider, 32 years old and an 8 yr veteran of the Lake City PD passed away from gunshot wounds he recieved on December 19 responding to a domestic disturbance. He was married and leaves behind his wife and 3 young children.
Dom just HAD to beat his son, Nick, in the seated box jumps.
Sunday Open Gyms: I’ll keep this option open until the end of the month. Angela and I will assess what to do with this time slot, as we need at least a good 4-5 folks present on a consistent basis, to open the gym.
Your New Year’s Resolutions and Why You Should Just Give Up Now. Sorry but this is funny.
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Tuesday January 10, 2012
Ring Pulls – Feet on a box (add a plate if you can)
5-5-5-5
Dumbbell Floor Presses
4-4-4-4/Each
3 Rounds, 1 minute each exercise for max reps. Continuous clock. Rest 1 minute after each round.
Walking Lunges
Alternating Elbow Stand-ups
Air Squats
Ball Slams
Windmills.
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Monday January 9, 2011
4 x 8 Seated Box Jumps (go as high as you can)
7-7-7-7 Heavy Kettlebell Pull-overs
WOD: Not for time. Heavy and focused. Compare to September 28th.
1-2-3-4-5-4-3-2-1
Deadlifts (about 75% of your max, adjust as you move through your sets if needed)
Windmills (each side)
3 x 1 minute Plank hold with a plate.
Ladies, be sure to get your spot for Rx-Star’s Pull-ups and Goal Setting Workshop held on Saturday, January 21st. Only 20 spots and the workshop is open to all CrossFit Affiliates in the metro. Register HERE for your spot.
Affiliate Throwdown at CF Woodbury at 1pm this Saturday. Come and watch us get it totally handed to us!
On the 22nd, I will be making a trip to the VanDerLoop Farm where we got our 100% grass-finished beef to get more information and meet a few more farmers who would like to supply quality meat. Steve is excited to show his farm and I’ll have more information to share.
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Friday January 6, 2011
Jerk
5-5-5-5-5 (Moderate weight, work on speed under the bar)
5-10-15-15-10-5
Floor to Overhead
Switch Lunges (each)
Lateral Ball Slams (each side)
Perform 100 single unders between each triplet set.
100 Hollow Rocks
The next session of Yoga for Athletes begins Tuesday the 10th and runs for 6 weeks. $78 for the session. $69 new student discount. Dawn will offer the 11:45 am. Please contact Dawn at dawn@integrated-movement.com to register. Minimum of 3 needed for class to run.
Also, there are still spots left in the Women’s Yoga Retreat to Costa Rica. Please contact dawn@ integrated-movement.com or 651-271-8393 for details or with questions.
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Thursday January 5th, 2011
Clean Pulls
2-2-2-2-2
Perform the first (from floor) and second (from mid-thigh) pull with an aggressive shrug at the top, no elbow turn-over. Get confident with how powerful your shrug has to be. Go heavy.
WOD: 8 Rounds with 45 second rest in between your rounds:
5 Power Cleans (123/165)
5 Broad Jumps
Finisher: 5 x shuttle sprint
Start at red line. Sprint 5m, back to red line, sprint to post, back to red line, sprint 5m, back to red line. All out.
Thanks for your support in small farms. Steve was sold out of his beef from our order and he greatly appreciates it!
Ladies, don’t forget to take advantage of the incredible Aly from Rx-Star coming to lead our pull-up workshop on January 21st. Sign up HERE.
Affiliate Throwdown: CrossFit Woodbury at 1pm on January 14th
Rowing Clinic on February 18th from 10:30 to 11:30am: Registration coming soon. Another session added if it fills up.
Arjun is back for a month for college break. He’s continuing his training while away from his CF gym in Boulder. He came back a lean machine and implemented everything we told him to do while away at school. Like eat meat.
Wednesday January 4th, 2011
Overhead Squats
5-5-5-5-5
Choose Mary or Cindy
AMRAP: 20 minutes
Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
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Tuesday January 3, 2011
3 x 1000m Row
Rest as needed in between. Practice skills below after each row:
Work on your double unders for 3-4 minutes. Put extra focus on this if you sort of stink at them. Try your best to break-through your bad habits. FOCUS and visualize clearing the rope.
Work on muscle-ups or assisted transitions: There are several ways to go about this. Some of you may need to work on ring stability or dip-negatives, pulling with a false grip, band-assisted, etc.
Handstands, getting off the wall, walking laterally across the wall on your hands, handstands on the p-lettes. Have fun with it, try something new.
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