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Wednesday February 19, 2014

Posted by on Feb 18, 2014 in Blog |

FUNDAMENTALS
Push-ups 4×5 (as challenging as you can make it)
Ring Chin-ups (seated ring pulls) 4×8
GHD Sit-up (parallel) 4×12

WOD
75 Burpees

Finisher:  3 x 10 beginner pistol progression

FITNESS
Dynamic Push-ups 4×5 (go for Max Height)
Chin-up 4×8 (skinny band/weighted)
GHD Sit-ups 4×15

WOD
100 Burpees

Finisher:  3 x 10 pistol (options:  counter-balance, work on getting down in the pistol, roll-back to stand)

PERFORMANCE
Dynamic Push-ups 4×5 (go for Max Height)
Chin-up 4×8 (weighted)
GHD Sit-ups 4×20 (weighted with med ball)

WOD
100 Burpees

Finisher:  4 x 3 (each leg for weight, rack position with kettlebell)

REMINDERS:

1.  CrossFit Open starts Friday the 28th at 5pm.  Be sure to RSVP so the coaches can plan heats and judges.

2.  St. Paddy’s Partner Throwdown:  Friday, March 14th at 7pm.  Co-ed teams, find a partner and SIGN UP HERE!

Josh:  One and DONE.  Congrats on everyone’s front squat PR’s today!

P1030422  P1030421

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Tuesday February 18, 2014

Posted by on Feb 17, 2014 in Blog |

FUNDAMENTALS

Front Squat 5×5

Partner Row
2 x (40-30-20-10) Calories
Alternate rowers.

Finisher: 5×20 Speed Jumps

FITNESS

Front Squat 5×2

Partner Row
2 x (50-40-30-20-10) Calories
Alternate rowers.

Finisher: 5×10 DU or 5×20 Speed Jumps

PERFORMANCE

Front Squat 5×2

Partner Row
4 Rounds
2 x (60-50-40-30-20-10) Calories
Alternate rowers.

Finisher: 2 Attempts Max DU

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Monday January 17, 2014

Posted by on Feb 16, 2014 in Blog |

FUNDAMENTALS

Power Jerk or Split Jerk 5×3 (technique work)

15min EMOM
1x Clean Deadlift
1x Hang power clean
1x Front squat
1x Push press

Finisher: 3 x 10 Pistol Progressions

FITNESS

Split Jerk 7×1 @ 85%

15min EMOM
1x Clean Deadlift (115/83 or climbing)
1x Hang power clean
1x Front squat
1x Push press

Finisher: 2×8 Pistols (practice using a weighted counterbalance)

PERFORMANCE

Split Jerk 7×1 @ 85%

15min EMOM
1x Clean Deadlift (Climbing)
1x Hang power clean
1x Front squat
1x Push press

Finisher: 4×4 Pistols (challenging weight for small sets of 2 per leg)

Coming down the pipeline:

1.  CrossFit Open starts next week on Friday night (28th):  Open WODs will run at 5pm.  You MUST RSVP for this, so the coaches can plan heats.  Zen Planner is all set up to RSVP.  Please email Coach Beth Z. or Coach Jeannie with any questions.

2.  St. Paddy’s Partner Throwdown:  Coming Friday night, March 14th!  Early bird registration until March 3rd.  Register HERE!  Green attire, gold coins, green cupcakes and maybe an Irish jig to bring you some luck that night!

St. Paddy Logo2

Fire Fest 2014:  We’ll be pulling together volunteer and judging jobs (and sign up) once we solidify timing and orchestration of that day.  We are going to do our best to give volunteers and judges breaks and time to eat, as we KNOW that’s a big job to handle and we appreciate all the help that you will give!  We are planning on an early start to May 24th, but intend to have the event wrapped up by 5pm at the latest.

This event will be unlike other competitions you’ve seen, as we are excited to bring in some WODs that will challenge competitors in a new way, along with making it a fun day for family and kids to come!  Stay tuned for the website to be up and running later this week!

FireFest-web_02

Team George and Angela at Freeze Fest:  Such an awesome shot! 

George Carry Angela

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Friday February 14, 2014

Posted by on Feb 13, 2014 in Blog |

♥ Chipper w/ your Valentine ♥
Divide work & pick loads appropriate for you.

2400m Row (400m at a time)
Farmer Carry (8x down & back north room)
100 Wall Balls
50 Power Cleans
50 Partner KB Sit-ups

Note:  Farmer carry is with both arms.  Pick the power clean load that you want to take for 25 of them.  KB sit-ups, partner anchors your feet.

valentine6

 

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Thursday January 13, 2014

Posted by on Feb 12, 2014 in Blog |

FUNDAMENTALS

Back Squat 5×5

4 Rounds – Not for time.
Perform all moves on one side, switch every round
15 KB Swings
15 KB(Rack) Lunges
3 TGU

Finisher: 2×10 Pistols Progressions

FITNESS

Back Squat 5×5

4 Rounds – Not for time.
Perform all moves on one side, switch every round
15 KB Snatches (14/18)
15 KB(Rack) Lunges
3 TGU

Finisher: 2×15 Pistols(Alternate Legs)

PERFORMANCE

Back Squat 5×5

4 Rounds – Not For Time
Perform all moves on one side, switch every round
15 KB Snatches (16/24)
15 KB(Rack) Lunges
3 TGU

Finisher: 2×30 Pistols(Alternate Legs)

Jump-n-Rope Double Under Clinic:  Saturday from 2-4pm, last chance to register.  Time to check another skill off your list!  Don’t miss it.  REGISTER HERE.

St. Paddy’s Partner Throwdown:  Friday, March 14th at 7pm.  Register HERE.

Haven’t “liked” the Fire Fest page yet?  Head on over and do it HERE!  Fire Fest will be held on Saturday, May 24th at the St. Paul Training Center.  Website and registration is getting pulled together and should be ready to go next week!

Monica.  Pullin’ and pushin’ for two!  Way to keep movin’, no reason to stop.

P1030350  P1030347

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Wednesday January 12, 2014

Posted by on Feb 11, 2014 in Blog |

FUNDAMENTALS

Deadlift 5×5

WOD 12 min AMRAP
5 Renagade Man-Makers(20/10)
10 Deadlifts(75/43)
15 Box Jump(16/12)

Finisher: 3×10 Back Extension

FITNESS

Deadlift 5×5

WOD 12 min AMRAP
5 Renagade Man-Makers(25/20)
10 Deadlifts (115/73)
15 Box Jump(24/20)

Finisher: 2×15 GHD Back Extension

PERFORMANCE

Deadlift 5×5

WOD 12 min AMRAP
5 Renagade Man-Makers(35/25)
10 Deadlifts (135/93)
15 Box Jump(24/20)

Finisher: 2×25 GHD (weighted)

Don’t forget this Saturday is Jump-n-Rope Double Under Clinic from 2-4pm!  Sign up HERE.

DANG!

Did you “LIKE” our Fire Fest page on Facebook yet?  Head on over HERE!  Website, registration and details coming.  We’ll need your help too.  Volunteers, vendors and judges needed!  We’ll have more info in a few weeks, but any extra hands will be welcome to make this a one-of-a-kind event!

FireFest-web_02

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Tuesday February 11, 2014

Posted by on Feb 10, 2014 in Blog |

FUNDAMENTALS

Push Press 5×5

WOD
5 Rounds
7 Push Press
7 Seated Ring Pull Ups (or ring rows)
7 Push Ups

Finisher: 3×10 Pistols Progression

FITNESS

Push Press 6×3

WOD
7 Rounds
7 Push Press (95/63)
7 Pull Ups
7 Push Ups

Finisher: 2×16 Pistols (Alternate Legs)

PERFORMANCE

Push Press 6×3

WOD
7 Rounds
7 Push Press (135/93)
7 C2B Pull Ups
7 Push Ups

Finisher: 2×30 Pistols (Alternate Legs)

Jump-n-Rope Competition Team showing their stuff at last year’s Games!  They’re coming to us this Saturday!

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Monday February 10, 2014

Posted by on Feb 9, 2014 in Blog |

FUNDAMENTALS

10-6-4
Single KB Thrusters (switch sides for total)
Hanging Knee Raises
Squat Jump or Broad Jump

20min EMOM
Even: Row 30 Seconds
Odd: 12 KB Deadlifts

Finisher: 3×10 Back Extension

FITNESS

10-6-4
Double KB Thrusters
K2E or Strict T2B
Broad Jump

20min EMOM
Even: Row 200
Odd: 12 KB Russian Swings (32/24)

Finisher: 2×15 GHD Back Extension

PERFORMANCE

10-6-4
Double KB Thrusters
Strict T2B
Broad Jump

20min EMOM
Even: Row 200
Odd: 12 KB Russian Swings (40/32)

Finisher: 2×25 GHD (weighted)

ADVANCED CLASS

Barbell Work:
15 minutes to work on 3 Position Snatch for Load (High Hang, Take-Off, 2″ from Floor)

Strength:
A. 4×5 Ring Dips
B. 3×8 Kang Squats

Skill:  Practice Muscle Ups

If you haven’t checked out our FB page to see some great photos of Freeze Fest, head on over!  CrossFit Athlete Lab represented outstandingly (see results here), and most importantly we had fun doing it!  If you see Janie T….send your healing vibes her way, to heal up her hamstring that she pulled in the sprint!  Dang-it.
Thank you to everyone who came and gave your support and good cheers!  Really, that makes a difference and we hear you loud and clear while we’re out there competing!

Don’t forget our Jump-n-Rope Double Under Clinic this coming Saturday from 2-4pm!  You can register HERE.

The CrossFit Open:  WOD 14.1 will be announced on February 27th.  We’ll start our “Friday Night Fights” on the 28th in the North Room.  Be sure to get registered for The Open HERE.  You don’t have to officially register to participate in each Friday night…but you DO need to RSVP.  Coach Beth and Coach Jeannie will be organizing each week’s heats (for 5 weeks).  Email beth@theathletelab.com or jeannie@theathletelab.com for any questions!

Some of you might want to just be around some new competitive energy while competing with YOURSELF.  That’s the fun of it!

Coming up in March:  St. Paddy’s Partner Throwdown

Grab a partner to conquer our 2nd internal throwdown event (who can forget those Halloween costumes from our last one?).  This will be a fun and festive night aimed at building camaraderie and friendly competition within our own gym.  Bring out your best “green garb” too!  We’ll have snacks from Sassy Spoon available (green cupcakes anyone?) along with our traveling trophy (those who win these don’t want to give them up), prizes and a pot of gold coins to WOD your way through (wink wink).

Early team registration is $30 until Monday, March 3rd.  Late registration is $40 per team.

Register HERE to get lucky.   :)

St. Paddy Logo2

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Friday February 7, 2014

Posted by on Feb 6, 2014 in Blog |

FUNDAMENTALS

5×6 Front Rack Reverse Lunges

8 Rounds
10 DB Lunges (or body weight)
5 Front Squats
7 DB Press

Finisher: 3×10 T2B

FITNESS

5×4 Front Rack Reverse Lunges

8 Rounds
10 KB Lunges (20/16kg)
5 Front Squats (155/93)
7 HSPU or Progression

Finisher: 3×10 T2B

PERFORMANCE

Front Rack Reverse Lunge:
Work up to heavy single on each leg.

8 Rounds
10 KB Lunges (28/24kg)
5 Front Squats (185/133)
7 HSPU

Finisher: 3×10 T2B

See you all at Freeze Fest on Saturday at the Depot downtown St. Paul!

Events_FreezeFestLogo_2014

 

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Thursday February 6, 2014

Posted by on Feb 5, 2014 in Blog |

FUNDAMENTALS

Burgener Warm-up (Snatch)

Practice Snatch Technique:
3 Position Power Snatch (Pockets, Take-off, Mid-Shin)
Ride down your overhead squat if you have the mobility for it.

12-9-6
Dumbbell Snatch (each arm)
75 Single Unders/Speed Jumps after each set.

Finisher: 3×10 GHD Hip Extensions

FITNESS

Burgener Warm-up (Snatch)

6×2 Hang Snatch from take-off position (building weight as you go)

You may Hang Power Snatch + Overhead Squat separately

12-9-6
DB Snatch (each arm) (35/45lb)
75 Speed Jumps/Double Unders after each set.

Finisher: 3×15 GHD Hip Extensions

PERFORMANCE

Burgener Warm-up (Snatch)

6×2 Hang Snatch from take-off position @ 80-85% of max snatch

12-9-6
DB Snatch (each arm) (50/60lb)
100 DU after each set

Finisher: 2×25 GHD Hip Extensions (weighted)

 

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