April 4, 2011
Find your 2000m Row Time.
Back Squat
5-5-5-5-5
Hang Power Clean to Push Press
5-5-5-5-5
You have the whole hour to finish this at your own pace. Sets of 5′s aren’t meant to max out today, go just moderately heavy since you will be rowing hard.
Saturday April 30th: Bod Pod testing at U of M, sign up soon! $22
Moga 101 Workshop on Saturday May 7th, 10:15-11:30am: Join certified yoga instructor and occupational therapist, Dawn Paulson for a workshop focusing on the fusion of mobility and yoga moves to enhance your functional weight training. What a great combo and an opportunity not to be missed! Sign up coming soon. $20
6-week session starts on Tuesday May 10th!
Class times: Tuesdays at 7:15 & 8:30am, Thursdays at 8:30am. Still working on a night option. Registration coming soon.
Check out this post from Melissa at The Clothes Make the Girl Blog:
You will find TONS of recipes. Tonight I made 100% grass-fed tenderloins with the Sunshine Sauce. This was outstanding and will be a staple with grilled meats this summer! I didn’t have the chili-garlic sauce, so I just threw in an extra clove of crushed garlic and chili powder….amazing taste.
Veggies: Roasted red bell peppers and green beans with olive oil, turmeric, chili powder, sea salt. The dipping sauce went with this as well, so good!
A successful Sectional WOD #2 for Jared and Beth this Saturday!
Friday April 1, 2011
Overhead Rack Lunges
2-2-2-2-2-2 (each leg)
Mary: 20 minutes
5 HSPU
10 One Leg Squats
15 Pull-ups
Compare to November 29th.
Body Fat Testing Saturday, April 30th: Sign up at the gym! $22/person. University of Minnesota.
MOGA 101 Workshop on May 7th, 10:15-11:30am: CrossFit Athlete Lab, in partnership with Dawn Paulson, owner of Integrated Movement LLC, will begin offering MOGA!
What is MOGA? This class will be a fusion of mobility workouts and yoga moves, which aligns perfectly with your functional strength training and metabolic conditioning.
Flexibility allows you to execute movement properly and safely! Without it, you are stuck. We are excited to offer this and will be piloting some class times for the first session. More details to come on times and days!
Thank you to the St. Paul Fire Academy recruits for tearing it up on Tuesday! Nice job everyone!
Thursday March 31, 2011
Thruster 5-5-5-5-5
Death By 10 meters.
Run one 10 meter sprint the first minute. Two 10 meter sprints the second minute, and so forth until you can’t finish the allotted sprints in that particular minute.
Compare to November 12th.
read moreMarch 30, 2011
Weighted Dips 3-3-3-3-3 (Use rings if you can)
Warm-up for your deadlifts.
WOD:
Ascending Ladder, resting 2 minutes between ladder attempts. Score is total time.
Perform the ladder 4 times.
2 Deadlifts (165/225)
Run 50 meters
5 Dumbbell Cleans (30/40lb)
30 Kettlebell Figure 8′s
Tuesday March 29, 2011 – Rowing and Strength
3 x 400m at a moderate pace.
8 Rounds:
3 Back Squat (155/205)
2 Lengths Farmer Carry (24kg/32kg)
5 Flexed Arm Hang w/Straight Leg Raise
Monday March 28, 2011
Clean
1-1-1-1-1-1
3 Rounds:
30 Overhead Walking Lunges (35/45)
40 Sit Ups
50 Double Unders
3 x Resistance Sprint
Good Mornings 5-5-5-5-5
AMRAP: 10 Min
10 Deadlifts
10 Ring Push-up + One-arm Superman overhead (while in plank position on the rings)
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Front Squat
3-3-3-3-3-3
In between sets, do 1 static hang for a few seconds, 1 ’90 degree elbows’ hang for a few seconds, 1 scapular contraction hold for 10 seconds. Work on your dead-hang pull-up strength folks!
If this is too easy for you at body weight, then add a dumbbell or weight belt.
For Time:
30 SDHP 95/65
30 Overhead Squats 95/65
Row 750m
This is a great article! The ABC’s of Mental Training. Perfect for our 30 Day Challenge, as it is another component to think about. Click on image.
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Wednesday March 22, 2011
Review, Skills, Drills
Power Snatch
Spend approximately 20 minutes practicing and working your way up in weight. No defined lifting sequence, I will be more concerned with your understanding of the movement and practice.
Helen – 3 Rounds
Run 400m
21 Swings
12 Pull-ups
Tuesday March 22, 2011
3 x 50m partner sled push. Decide what amount of weight you’d like to add to make it challenging, but manageable. Rest in between.
Mobility Get Up 3-3-3-3 each side
WOD:
Every minute on the minute for 8 minutes, do 6 thrusters. With remaining time each minute, perform max double unders. Score is lowest double under max that you got within any one of those attempts (not total double unders).
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