Blog

Friday January 10, 2014

Posted by on Jan 9, 2014 in Blog |

FUNDAMENTALS

Deadlift 5×5

WOD: EMOM for 12-15 minutes (work on building up your stamina)
6-8 Shuttle Sprints

FITNESS

Find a 1 Rep Deadlift
Deadlift 5×2 @ 90%

WOD
EMOM: Death by 10m Shuttle runs
Run 10m the first minute, 20m the second minute, and so on until you cannot finish the prescribed distance in that time domain.

If you are not able to maintain your stamina for very long mid-WOD, then adjust to the Fundamentals prescription and try to aim for 6-8 shuttle sprints up through 15 minutes.

PERFORMANCE

Find a 1 Rep Deadlift
Deadlift 5×2 @90%

WOD
Death by 10m Shuttle runs

Dynamic push ups.  Dom in his wheelhouse.

P1020886

read more

Thursday January 9, 2014

Posted by on Jan 8, 2014 in Blog |

Fundamentals

Hang Power Snatch
5 x 3

EMOM: 10 min
3 [Snatch Deadlift + Hang
Power Snatch

Finisher
5×15 KB Swings

Fitness

Power Snatch
7 x 2

EMOM: 10 min
2 [Power Snatch + Overhead Squat]

Finisher
100 KB Swings

Performance

Hang Snatch 2 Rep Max

EMOM: 10 min
2 Snatches

Finisher
100 Overhead KB Swings

read more

Wednesday January 8, 2014

Posted by on Jan 7, 2014 in Blog |

Fundamentals

Overhead Squats 5×5 (sub overhead lunges 5×3 each leg if needed)

2-4-6-8-10-8-6-4-2
Jerk (Power)
Singles x 25

Fitness

Overhead Squats 5×7 (sub overhead lunges 5×3 each leg if needed)

2-4-6-8-10-8-6-4-2
Jerk(125/83)
DU (10-20-30-40-50 then back down)

Performance

Overhead Squats 5×7

2-4-6-8-10-8-6-4-2
Jerk(155/103)
DU (20-40-60-80-100 then back down)

Signing up reminder:  It is getting more and more important to please RSVP for the class that you want to come to, as we continue to grow!  Email staff@theathletelab.com if you did not get a link for your mobile device to RSVP for classes easily.  This is especially important in the evening classes, but Angela also got hit with 22 people in the noon class today.  I know it was handled, but we really need a better head’s up than that.  Thank you ahead of time!

Everybody together now…..

P1030074

read more

Tuesday January 7, 2014

Posted by on Jan 6, 2014 in Blog |

Fundamentals

A.  Row 10 min

B.  4 Rounds (not timed)
10 DB Lunges
12 Goblet Squats
15 KB Swings

C.  Finisher (if time)
Plank 4 x 60 sec

Fitness and Performance

A.  Row 10 min – Max Distance/Stroke Rate = 24-26

B.  4 Rounds (not timed)
10 KB Rack Reverse Lunges (2xKB)
15 KB Front Squats (2xKB)
20 KB Russian Swings

C.  Finisher (if time)
Weighted Plank 4 x 45 sec

I had to post Brad on the blog even though you can see him on our FB page in the Freeze Fest Practice session yesterday….such a great representation of full extension.  Straight arms people! 

Brad

read more

Monday January 6, 2014

Posted by on Jan 5, 2014 in Blog |

Fundamentals

Front Squat 5×5

The Chief

5 Rounds
3 min AMRAP
3 Hang Power Clean
6 Pushups
9 Air Aquats

Rest 1 minute between rounds

Finisher:
20 Seated Ring Pulls or Challenging Ring Pulls

Fitness

Front Squat 5×5

The Chief

5 Rounds
3 min AMRAP
3 Power Clean (115/73)
6 Pushups
9 Air Aquats

Rest 1 minute between rounds

Finisher:
25 Banded Strict pull-ups

Performance

Front Squat 5×5

The Chief

5 Rounds
3 min AMRAP
3 Power Clean (135/93)
6 Pushups
9 Air Aquats

Rest 1 minute between rounds

Finisher:
25 Strict pull-ups (no assistance)

Up and Coming…..

1.  Freeze Fest:  Held at the Depot on Saturday, February 8th.  Come and cheer on the 18 Athlete Labbers who are competing!

2.  Jump-n-Rope Double Under Clinic:  Come join the professional Jump-n-Rope team and get those damn double unders down already!  You can do it!  4:30 – 6:30pm that evening.  Registration coming soon.

First intro session of Golden Ticket holders!  Golden

read more

Friday January 3, 2014

Posted by on Jan 2, 2014 in Blog |

Fundamentals

Strict Press 6×2
Push Press 3×2

12 min Reverse Tabata (40/20)
Plank
Hanging Knee Ups/Straight leg raises/Sit-ups, etc.
Plate Hold overhead (45#)

Finisher
30 Reverse Hypers

Fitness

Strict Press 6×2
Push Press 3×2

12 min Reverse Tabata (40/20)
Ring Plank
T2B (sub K2E)
Handstand Hold (must be able to do without a spotter, sub pike off tall box)

Finisher
50 Reverse Hypers

Performance

Strict Press 6×2
Push Press 3×2

12 min Reverse Tabata (40/20)
Ring Plank
T2B
Handstand Hold (you should not need a spotter)

Finisher
50 Reverse Hypers

read more

Thursday January 2, 2014

Posted by on Jan 1, 2014 in Blog |

Fundamentals

Warm-up Power Clean

25 Min EMOM:  Technique work focus, climb weight if technique is solid.
1 Clean Deadlift & 1 Hang Power Clean

Fitness

Warm-up Clean

25 Min EMOM:  Climbing
2 Cleans

Performance

Warm-up Clean

25 min EMOM:  Climbing
1 Clean & 1 Hang Clean

Happy 2014 Everyone!!!!

Up-coming:

1.  FreezeFest on Saturday, February 8th down in St. Paul at the newly renovated Depot!  We have 18 competitors from Athlete Lab throwing their hat in the ring, so be sure to come down and cheer us on!

All coaches are competing that day, so there will be no Saturday classes, just an early head’s up.

2.  We are working on the insurance reimbursements still.  We’re making headway, and thanks for your patience.

3.  Jump-n-Rope Double Under Clinic:  Saturday, February 15th – Deets coming soon.

4.  4  spots remaining for Golden Ticket.  Let’s see if we can get 30!  The availability for their free intro (required) is either Thursday the 9th at 7pm or Saturday the 11th at 10:30am.

Flash Mob Turkish Get Ups!

P1030074

read more

Tuesday December 31, 2013

Posted by on Dec 30, 2013 in Blog |

Fundamentals:

Skill Work: KB Snatch

KB Complex – 4 Rounds
10 LH Swings
10 RH Swings
5 LH Snatches (sub High Pulls)
5 RH Snatches
10 Goblet Squats

AMRAP – 8 Min
10 Burpee Box Jumps
5 Challenging Ring Pulls

Fitness

Skill Work: KB Snatch

KB Complex – 4 Rounds
15 LH Swings
15 RH Swings
10 LH Snatches (sub High Pulls)
10 RH Snatches
20 Goblet Squats

AMRAP – 8 Min
10 Burpee Box Jumps
5 Strict Chin-ups

Performance

Skill Work: KB Snatch

KB Complex – 4 Rounds
15 LH Swings
15 RH Swings
10 LH Snatches
10 RH Snatches
20 Goblet Squats

AMRAP – 8 Min
10 Burpee Box Jumps
5 Chest to Bar Pull-ups

1.  Reminder of no classes New Year’s Day!  Last chance to justify feeling lazy!

2.  In order to improve our member relations and provide more value for you, we are developing rosters that Coach Beth Cooper, Coach Kate and Coach Angela will be responsible for.  Some of you have already received an email that Coach Beth Cooper is now your “go-to” coach.  We are solidifying Kate and Angela’s, so you’ll soon know which coach will be yours.

Once you know your “go-to” coach, they will take care of any changes or up-grades to your membership, passing along updates that the whole staff should know, and anything else you might need help with.

This doesn’t mean you can’t contact any of the other coaches, we are simply trying to streamline the back-end and split up responsibility.  Your coach will also be able to check in with you easier if you aren’t showing up, if you need advice on nutrition or if we simply want to make sure you’re happy!

2014 is HERE!  May you have a successful year ahead and thanks for helping make CrossFit Athlete Lab even better in 2013!

Happy-New-Year-2014

read more

Monday December 30, 2013

Posted by on Dec 29, 2013 in Blog |

Fundamentals

Back Squat – Work way up to set of 5

WOD
Perform all of A and then B
A. 5 Rounds
5 Back Squats
5 DB Strict Press

B. 5 Rounds
5 Front Squat
5 Leg Raises

Fitness

Back Squat – Heavy Single

WOD
Perform all of A and then B
A. 5 Rounds
5 Back Squats (225/143)
5 HSPU or Progression

B. 5 Rounds
5 Front Squat (185/118)
5 Strict T2B

Performance

Back Squat – Heavy Single

WOD
Perform all of A and then B
A. 5 Rounds
5 Back Squats (305/183)
5 Strict HSPU (Kip after you hit failure)

B. 5 Rounds
5 Front Squat (235/153)
5 Strict T2B

Don’t forget the condensed class schedule for New Year’s Eve (4pm/5pm).  Gym is closed New Year’s Day.

Tangletown CrossFit is hosting the first annual Minneapolis Indoor Rowing Relays on Saturday, January 11th.  Got a team of 4 that you’d like to put together?  Fastest team to row 5000m total for a good cause!

Check out all the information HERE.

….and because it’s the holidays and we need to laugh at our “crazy” eating habits!

read more

Friday December 27, 2013

Posted by on Dec 26, 2013 in Blog |

Barbell Complex

8 Rounds: Not timed, but rest for about 90-120 seconds.
3x Clean Deadlift – Please watch video here.
3x Power Clean – If you are new, you can review it here.
6x Front Squat
6x Push Press
6x Back Squat

Your focus for the first two, is proper mechanics.  (Not that we’re ignoring proper mechanics for the rest of the complex, but you know what we mean).

For all you detail-geeks out there, this is why the pull from the floor (first pull) is so important in Olympic Weightlifting.

The Olympic Lift Starting Position

Coaches Corner:  We are really glad that many of you are enthusiastic to bring in your friends to class, and we see a lot more drop-ins during the holidays than normal.  However, many times members bring in people who have never CrossFitted before, and sometimes we don’t know that they are even showing up!

From here on out, please do not bring friends or family who do not have experience CrossFitting unless it’s a planned Guest Day.  Although, we LOVE that you want to show them what you are doing, it takes away from paying members and the attention that we pride ourselves on giving!  We want everyone to stay safe, and we simply cannot spend our energy on a few people or the “drop-in” who doesn’t know what to do!  We love you all, but we don’t love how hard it is to keep class flowing and fun for everyone!

Thanks for understanding!

Love,
Your coaching staff :)

Hours next week:  Condensed evening classes on New Year’s Eve.  Gym is closed on New Years Day.  Back on track after the new year!

Great job to St. Paul Fire recruit class this week!  Graduation from the academy is days away.  Whew!

P1030055

 

read more