Monday March 5, 2012
Bear Complex – For load, not timed.
5 Rounds: Each round is 7 Complexes at the same weight. Move your load up each round if you can.
One Complex Consists of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press from behind the head
Back to floor
Day #5 of the Challenge. WHO’S CRANKY and has a headache???? Report to Facebook and complain. We won’t be sending you sympathy cards though. 
Kevin doing WOD #2 at the Open this Saturday. It was FUN! I thought I would totally hate the workout, but really liked it. Beth, Kevin and I met or beat our goals, which made it worth it. Check out the CrossFit Games site and get some serious inspiration!
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Friday March 2, 2012
Power Snatch Review
The workout below is much like Monday’s such that it really helped you all think about your positioning and executing the movements without necessarily being rushed. Great practice and short duration, explosive movements don’t burn you out. Notebook your loads, or post on Beyond the Whiteboard.
Every minute on the minute for 20 minutes:
2 Two-Position Power Snatches (move your loads higher as you move through this, as needed)
2 High Box Jumps
AMRAP: 6 minutes
3 Dumbbell Burpee Stand-ups (30/40)
6 Walking Lunges w/same dumbbells
Day #2 of the Challenge. What are you finding most “challenging”? Report to us on Facebook.
Oh what you ladies can be capable of. LOVE IT.
Thursday March 1, 2012
15 x KB Windmill Complex on each side (18/22kg)
Clean your KB from the floor to rack position, squat to thrust overhead, into a windmill. Set back to floor.
Death by Thruster (65/95)
Do one thruster the first minute, 2 thrusters the second minute and so on until you run out of gas and can’t finish the allotted number of thrusters in that particular minute. Gym record is round 16.
Practice rope climbs: Advanced no feet, or try pulling in an L-sit from the floor, or practice L-sit pull-ups.
Day #1 of the 30 Day Challenge! You can all do this, keep the conversation going on Facebook by sharing your ideas, questions and experiences. Ask for help, and folks will chime in. No reason to feel like you’re doing this all by yourself…cause you’re NOT!
Another great blog (Stuff We Like page was updated too): Health Bent
Napa Cabbage Boats: Napa cabbage (no bread!), deli turkey, granny smith apple slices, red onion, avocado, bacon is hidden under there, horseradish dijon mustard (or regular mustard, or make your own mayo)
You can still get your “before” pictures taken this week, even if it’s Thursday or Friday.
Don’t forget about our additional Olympic Weightlifting and MovNat workshops coming up in March!
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Wednesday February 29, 2012
5 x 300m Row at 28 strokes per minute. Do not compromise your technique. Record your splits.
Tabatas: Rest one minute between
Elbow Stand Ups
Bottom to bottom Squats (during your rest, stay in squat position below parallel)
Deadlifts (135/185)
Handstand practice.
This new Paleo Blog has been floatin’ around….PaleOMG.
If you’re doing the 30-Day Challenge, “paleo-fying” your food isn’t legit during it…..but damn if you don’t make these carrot cake pancakes on April 1st! Salivating.
read moreTuesday February 28, 2012
Overhead Squat
3-3-3-3-3-3
2 Rounds:
50 Double Unders
40 Switch Lunges
30 Pull-ups
20 Heavy Swings
10 Hang Snatch (63/95)
Don’t forget to get your photos taken this week for the 30 Day Challenge starting on Thursday!
March 17/18th: Find out more information and register HERE for both the ADVANCED and BEGINNER training of Olympic Lifting with Olympic Weightlifting coach, Aly from Rx-Star, who travels all over the country coaching the CrossFit Olympic Weightlifting certification with Coach Burgener.
8 Spots left for the MovNat Workshop held on March 31 and April 1st: Email me for the code to get $50 off registration!
That’s just how we roll.
Monday February 27, 2012
Clean/Jerk Review- WATCH VIDEO.
Every minute on the minute for 30 minutes:
Clean and Jerk @ approximately 75% of your one rep. If you do not have a one rep, this is meant to be fairly heavy but manageable.
Finisher: Short shuttles x 5
Congrats to Kevin and Beth who finished the first of the Open WODs this past week. Max burpees in 7 minutes. Kevin got 103 and Beth got 86! Way to go you two!
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Friday February 24, 2012
Weighted Ring Dips
5-5-5-5
Plate Plank Holds – Each one minute
1-1-1-1
4 Resistance Sprints w/partner, rest.
3 minute AMRAP:
10 Wall Balls
10 V-ups/Sit-ups
Rest.
3 Resistance Sprints, rest.
3 minute AMRAP:
10 Wall Balls
10 V-ups/Sit-ups
Rest.
2 Resistance Sprints, rest.
3 Minute AMRAP:
10 Wall Balls
10 V-ups/Sit-ups
Rest.
1 Resistance Sprint. Done!
read moreThursday February 23, 2012
HEAVY DAY.
Front Squat
1-1-1-1-1-1-1
10 Rounds:
3 Heavy Front Squats
2 Power Cleans with same bar
1/1 Turkish Get-Up
On your third front squat, bring the bar down to the floor and do your power cleans. Then rack the bar again before your TGUs.
read moreWednesday February 22, 2012
This complex helped tremendously last week, so we are repeating it. Videos are linked with the words. Watch them & then watch them again.
5 Rounds – Not timed, practice and focus, lighter loads
2 Snatch High Pulls
2 Muscle Snatch from floor
2 Power Snatch
2 Overhead Squat
Snatch
1-1-1-1-1
Finisher: Partner up with someone, with a rower. You each have 3 x 600m rows at 24-26 strokes per minute technique practice. While your partner is rowing, practice your double unders. If you have double unders down, perform as many in a row as you can while still taxed from your row.
Beginner/Intermediate: Work on your timing and anticipation. Try clearing one or stringing them together.
Take a look at the added events to the right!
We’ll be at the Open at CrossFit Minneapolis this Saturday from 1:30-3:30pm. See you there!
Robyn O’Brien – Shedding Light On The Food Industry
read moreTuesday February 21, 2012
4 x 10 Dynamic Push-ups
3 x Resistance Bear Crawl
10 Rounds, each lasting 1 minute long with a minute rest in between rounds. You have 1 minute to sprint 8 x 10m lengths. With remaining time, max reps of swings & walking lunges (alternate between the two). Score is total reps.
Note: Amy, Angela, Beth and Jeannie will be taking over classes Friday through Sunday.
First Open WOD at CrossFit Minneapolis this Saturday at 1:30. Come and cheer our local athletes on!
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