Blog

Friday April 19, 2012

Posted by Kate on Apr 19, 2012 in Blog |

Turkish Get Up
1-1-1-1 / Each side

Heavy Swings (we have two 40kg and a 44kg avail now!)
15-15-15-15

WOD:
You have 2 minutes to run a 200m and do max reps of:
A. Dumbbell Floor to Overhead (30/40)
B. Toes to Bar (substitutions available)

Do each couplet twice. Stay consistent. Rest 2 minutes in between. Score is total reps between A and B.

Thursday April 18, 2012

Posted by Kate on Apr 18, 2012 in Blog |

Snatch Balance
1-1-1-1-1-1

21 – 15- 9
Power Snatch (73/95)
Box Jump (24/30in)
Perform 50 Double Unders after each set.

Six Truths of Olympic Weightlifting Style – READ THIS!

Lowering the Bar Safely For the Oly Lifts – Great video!

Paul groovin’ his split landing!

Wednesday April 18, 2012

Posted by Kate on Apr 17, 2012 in Blog |

8 x 30 seconds of each:
Knee up support holds on rings
Plate planks

At some point in this rotation, do 3 x 20m crab crawls (forward and backward)

“Tabata This”

Row for calories
Rest 1 mintute
Squats
Rest 1 minute
Pull-up
Rest 1 minute
Push-up
Rest 1 minute
Sit up

Don’t forget to sign up for the upcoming Mobility Workshop in May, led by Ryan McDowell of MaxMead Fitness (also a trainer at CF Minnesota).  This was the best mobility workshop I ever attended, so don’t miss out on finding out how to get your tin-man joints working in proper order!!  See Events list below.

If you see Helen in class, be sure to give her well-wishes as she makes her way to the mountains of Colorado this month! Moving out west to fulfill their dream! We will miss you Helen and you’ve been a staple and an INSPIRATION for ALL!

Tuesday April 17, 2012

Posted by Kate on Apr 16, 2012 in Blog |

Barbell Lunges
5-5-5-5-5 / Each Leg

Running Drills
4 x 400m Run

Rest 3 minutes between your efforts, record your spits.  Stay consistent.  This is one of the simplest, yet most effective workouts.  Don’t cherry pick this (or I will get you). 

The Good The Bad The Ugly Truth About Change

Resilience

Monday April 16, 2012

Posted by Kate on Apr 15, 2012 in Blog |

Clean
2-2-2-2-2

“DT”  (Compare to October 7th)

5 Rounds:
12 Deadlift
9 Hang Power Cleans
6 Push Jerks (103/155)

FInisher:  3 x 20 second GHD sit-up holds (parallel)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

This weekend at the RKC was an outstanding opportunity to be around some great professionals in the fitness industry.  Anybody affiliated with Dragon Door and the RKC is part of a proud group of people who take their job to the highest standards and I’m so lucky to have been a part of its certification course…..and have it headquartered right in St. Paul (Little Canada no less!).

This was mentally and physically challenging to get through and I was completely exhausted Friday and Saturday night like I’ve really never felt before…maybe it was because of the 100 swings I did with the 32kg!  SORE HAMSTRINGS.  I’m excited to build upon my knowledge even though I feel like I absorbed so much already.  This weekend was a mixture of tough love and mutual respect for everyone involved.  The lead coaches were supportive, insightful, helpful and took a lot of their time and energy to help us succeed….but pushed us nevertheless.  Thank you to Dragon Door and the RKC family!  Great to be a part of it…officially!  

Friday April 13, 2012

Posted by Kate on Apr 13, 2012 in Blog |

Bulgarian Split Squats
5-5-5-5 Each Leg

Weighted Push-ups
5-5-5-5

AMRAP 15 Minutes:
7 Back Squats (from floor to behind the head 113/145)
7 Ring Dips
1 Rope Climb

“Latest In Paleo” is one of my favorite podcasts now. Angelo Coppola does a great job of informing us about not only paleo related news, but also introducing articles and segments from NPR, Wired magazine, new documentaries about the economics of food or human behavior, and all sorts of other things that are thought provoking, yet entertaining. Check it out!

Thursday April 12, 2012

Posted by Kate on Apr 11, 2012 in Blog |

4 x 750m Row at 30 s/m

Thrusters – Work your way up to a heavy set of 5
5-5-5-5-5

Finisher: 3 x 10 Supermans on rings

Wednesday April 11, 2012

Posted by Kate on Apr 10, 2012 in Blog |

Deadlift
3-3-3-3-3-3

“Annie” (There will be modifications for double unders and for beginners)
50-40-30-20-10
Double Unders
Sit-ups

Finisher: 3 x 20m Weighted Bear Crawls

Great job to our 30 Day Challenger winners, Mike and Vineta!  Each goes home with a cash prize of $270, which all of you so generously threw into the pot!  We’ll hold our next 30 Day Challenge the beginning of September after the summer is done and folks are back on track with a normal schedule.

Check out our updated Events List to the right. Are you ready for MURPH?????

Guaranteed to make you run faster!

Tuesday April 10, 2012

Posted by Kate on Apr 9, 2012 in Blog |

Jerk – Find your 1RM
2-2-2-1-1-1-1

7 Rounds: Compare to December 12th
3 Strict Press (83/125)
5 Strict Pull-ups
7 DB Hang Cleans

Epigenetics – Feast, Famine and Fatness

Push-up mechanics and the “Sling Shot.”  

Monday April 9, 2012

Posted by Kate on Apr 8, 2012 in Blog |

Snatch Review

Every minute on the minute for 20 minutes: Move loads up as needed.
1 snatch pull
1 snatch

WOD: 3 Rounds For time
Run 400m
15 Burpees

I will be attending the Russian Kettlebell Certification Thursday through Sunday. Angela, Beth, Amy and Jeannie will take care of things the latter half of this week.