Monday June 10, 2013

Posted by on Jun 9, 2013 in Blog |

Push Press – Heavy 2

“Incredible Hulk”

AMRAP:  20 minutes

5 Deadlift
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

Rx: 115/83lb
Intermediate: 95/63lb
Beginner: 75/43lb

Compare to Thursday December 13, 2012

This will be in Tuesday’s WOD.  Human flag hold for time.  :)



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Friday June 7, 2013

Posted by on Jun 6, 2013 in Blog |

Partner Resistance Sprints x 6 Each  (40 yards)

15-12-9 (not timed)
Back Squat (at about 65-70 of max)
Any type/variation of push-up (including HSPU, ring push-up, deficit push-up, etc)
GHD Sit-ups (x2)  Advanced: You can add a 4 or 6lb medicine ball for weight
Heavy KB Pull-overs


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Thursday June 6, 2013

Posted by on Jun 5, 2013 in Blog |

Stiff Leg Deadlift – Heavy 8

AMRAP:  12 minutes
10 KB Thrusters (16/20kg)
20 Second accumulated tuck hold on rings
30 Double Unders

Compare to October 30th, 2012

Finisher:  30/30 KB Cross Chops

WOW, we have some cool stuff coming up this next month!

Have you ever checked out Coach Angela’s funky workout pants and cute tops (sorry dudes)?  That’s the work of “Sportswear by Sandy“….and she’s hosting her summer blow-out sale at CrossFit Athlete Lab!

Sandy’s business has gotten so popular that she ran out of room hosting it herself, and now needs our space to run the sale!

Date:  Saturday, June 22nd from 10:30 – 5pm

More details coming soon….

Don’t forget to mark your calendars for our promotional video shoot on Saturday, July 13th from 8-12pm!  I need all your help to get as many of you on camera and to gather enough footage for an awesome video showing our community of awesomeness!

I am excited to bring in Sassy Spoon Paleo Food Truck from St. Paul, along with Whole Me from St. Paul, Stronger Faster Healthier product booth with our local rep, and am working on The Olive Branch Olive Oil and Spice Co. in White Bear Lake.  Bring your bills and support your local small businesses who will be providing all the re-fueling you’ll need for your CrossFitting lifestyle!

Stay tuned for a more detailed email coming out! 


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Wednesday June 5, 2013

Posted by on Jun 4, 2013 in Blog |


5 Rounds:
3 Rope Ascents
10 Toes to Bar
21 Overhead Lunging Steps w/45lb Plate
Run 400m


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

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Tuesday June 4, 2013

Posted by on Jun 3, 2013 in Blog |

Overhead Squat (beginner/intermediate) – Heavy 3

Advanced: Heavy 1 rep Snatch Balance

Power Snatch (73/105)
DB Cleans (25/35lb)

Finisher:  60 straight leg raises

Compare to January 22nd.  I made some adjustments on the loading, based on assessing the WOD back in January.

Chris and her single leg drive.


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Monday June 3, 2013

Posted by on Jun 2, 2013 in Blog |

Warm Up Clean and Jerk

EMOM:  30 minutes

Clean & Jerk (Climbing)

Finisher:  5 x 20 second shuttle runs.  40 second rest in between.

Compare to either January 18th or April 16.

This is one of my favorite WODs for a couple of reasons:

  • It’s fun to watch all the PRs!
  • It’s a great opportunity to take one cue or helpful hint from a coach and try to execute it one perfect time each minute.  Focus today.  Make it happen.  Visualize YOU getting under the BAR.
  • Watch the bar on Chad Vaughn’s clean.  It only gets about as high as the belly-button.

Don’t forget to ask Angela, Beth and Jeannie what it was like to be at Regionals in Chicago this past weekend!  Deb from CrossFit St. Paul came in third and will be making her way to the Games in California this year again.  Go Deb!

Oly Analysis:  Chad Vaughn – Clean & Jerk

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Friday May 31, 2013

Posted by on May 30, 2013 in Blog |

Turkish Get-up
1-1-1-1-1 / Each

Single Leg Drives on box
5-5-5-5-5 / Each leg

Weighted Dips

Row 2000m at about 80% effort.

Finisher:  30 KB sit-ups with a partner

Kyle and a solid front rack lunge.  You can find these lunges at Regionals in Event 6.  Competitors have to lunge 90 feet with the women’s load at 100lb and the men’s load at 160lb.  This is one of the best lifts for unilateral strength.  I hope you like them, cuz we ain’t gettin’ rid of them!


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Thursday May 30, 2013

Posted by on May 29, 2013 in Blog |

15-12-9 (Not Timed)
Glute Ham Developers
Strict Chin Ups
Weighted Push-ups
Strict Toes to Bar

AMRAP: 12 minutes
10 Front Rack Lunges (83/115)
40 Double Unders

North Central  Regionals are taking place this weekend at Navy Pier in Chicago.  If you want to take a peek at live coverage, go HERE!

Be sure to ask Beth and Jeannie about their experience judging elite athletes, and Angela will be there cheering everyone on!


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Wednesday May 29, 2013

Posted by on May 28, 2013 in Blog |

Front Squat – Heavy 2

10 Rounds:  Rest 45 seconds in between each round for total time.
3 Power Cleans (113/165)
3 Front Squat (same bar)
Sprint 50m

St. Paul Fire recruits hittin’ it hard at the Lab today!  Really great job, and hard work.  Fun to coach you all!

Fire Recruits

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Tuesday May 28, 2013

Posted by on May 27, 2013 in Blog |

Deadlift – Heavy 3


Deadlift (155/225)
HSPU (Sub Barbell Strict Press)

50 GHD Sit-ups
50 Ring Roll-outs

Thank you again to all our soldiers and military personnel who bravely fight for our freedom and safety.  With all the global political upheaval and warfare, I absolutely DO NOT take anything for granted with what we have in America.  We are so fortunate!

Ditch The Wheat

Leslie – Open shoulder position in the kipping pull-up.


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