Friday November 8, 2013

Posted by on Nov 7, 2013 in Blog |

Front Rack Lunge – Challenging 3 on each leg, sets across

EMOM: 12 minutes, work in 3 minute sets.
First minute: Max Reps Front Rack Lunge (93/135)
Second minute: Max Reps Deadlift (same bar)
Third minute: Rest
Continue in this fashion for 12 minutes.

Finisher:  30 KB Pull-overs, 30 Standing KB Heartbeats

The “Amazing Flying Nick!”


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Thursday November 7, 2013

Posted by on Nov 6, 2013 in Blog |

Power Snatch – Challenging 1 rep, sets across

Power Snatch (73/105)
DB Cleans (30/40lb)

Finisher: Weighted Side Bends
10-10-10/Each side

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Wednesday November 6, 2013

Posted by on Nov 5, 2013 in Blog |

20 x 250 intervals with a partner (each person does 10 intervals)

Finisher (with a partner):  6 x 40 second weighted planks with plates  (increase load each time if you can)

Build-out is supposed to be done two weeks from today (Wednesday).

Be sure to sign up your BFF’s for Guest Day coming up next Tuesday (12th) and next Saturday (16th).

Steve and Reed show up to class, AND they match.  Over achievers.


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Tuesday November 5, 2013

Posted by on Nov 4, 2013 in Blog |

Turkish Get Up
1-1-1-1 / Each Side

Max Distance Broad Jump

Switch Grip Pull-ups

For Time:  30-20-10
Swings (28/32kg)
Ring Dips

Finisher:  3 x 8 lengths shuttle run.  Full rest in between.

Nick – bustin’ out some “push-ups on crack”.


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Monday November 4, 2013

Posted by on Nov 3, 2013 in Blog |

Front Squat – Heavy 5, sets across.

“Incredible Hulk” – 20 minute AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push-press
5 Back Squat

Advanced: 83/115
Inter: 63/95
Beg: 43/75

Maybe the medical establishment is finally coming around???  Dr. Oz and his show on carbohydrates and Alzheimer’s (and saturated fat is good for your brain!)

Martha – joined CrossFit because she’s “hiking the Superior Trail” next year.  It will get you prepared for everything else in life too!


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Friday, November 1, 2013

Posted by on Oct 31, 2013 in Blog |

Strict Toes to bar (Advanced – ring inversions, no spotter)

Strict Chin Ups (or weighted)

Back Extensions

10 Rounds: Resting 45 seconds in between for total time.
7 Deadlifts (173/285lb)
7 Ring Push-ups
80yd Sprint (4 Lengths of North Room)

7:15am classwe’ve given a good run at it for over 8 weeks despite our attempt to get it hoppin’ again.  We’ll be making a decision as to whether to keep it or not by November 15th.  This used to be a popular time slot, but in the last 6 months it’s been slowly becoming more vacant!  It’s very inconsistent, and too inconsistent to warrant keeping this time slot for one person who shows up (even thought it’s good to see you show up!).  Final decision by November 15th.

Guest Days:  Tuesday November 12th and Saturday, November 16th!

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Thursday October 31, 2013

Posted by on Oct 30, 2013 in Blog |

Happy Halloween Everyone!

Don’t forget to grab a free sample of the Mango-Peach Recovery from the trick-or-treat bowl at the front desk!

We wish everyone a fun and safe night out with your kids.  Now….don’t go reachin’ into that candy bag if you’re on the Challenge!  :)


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Wednesday October 30, 2013

Posted by on Oct 29, 2013 in Blog |

~Halloween Black Out Week~

Paleo Halloween Dinners

Wow, this is one of the best sites I’ve seen for some pretty awesome party appetizers:  Low-carb Paleo Appetizers for Halloween

Haven’t tried the Peach-Mango Recovery yet?  Come to class on Halloween and grab a free single pack!

Jim – goin’ deep!



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Tuesday October 29, 2013

Posted by on Oct 28, 2013 in Blog |

~Halloween Black Out Week ~

Update:  No CrossFit Kids this week due to trick-or-treating!  There should be an email reminder coming out, but just a head’s up.  Coach Beth and Coach Jeannie will be finalizing a make-up class and bring-a-buddy day, TBD.

Thank you for your patience as we finish the build out!  It’s all because of your support and dedication to CrossFit Athlete Lab that we can make it even better!  Thank you everyone!

Be sure to grab a spot for the Bod Pod on November 16th/17th at the front desk.

Can you think of one or two peeps who you want to bring to Guest Day??  (November 12th and 16th)

Monica – nice alignment, neutral wrist and locked out arm.  Way to represent!


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Monday October 28, 2013

Posted by on Oct 27, 2013 in Blog |


  • Ya’ won’t know what you’re going to get.
  • It might be a TRICK or a TREAT.
  • Monday – Thursday blacked-out, WOD posted on Friday…..mmmwwwwaaahahhahaahaaaa!

The wall is knocked down, and the expansion is moving along at CrossFit Athlete Lab!  We were busy worker bees all weekend long.  CrossFitters don’t mind work though.  The floor is going to be full of drywall chalk, but what’s the difference?  Just pretend the bucket of chalk tipped over again.   :)

Thanks to everyone who came out Friday night for the Monster Mash event!  That was a total HOOT and we’re glad you all had fun sweating it up in wigs, underwear, tights, tu-tu’s, bacon & eggs, and coconut ta-tas.  Nobody looks odd at Monster Mash Up!

Be sure to check out the pictures on our Facebook page.

WE ARE 3 WEEKS OUT FROM THE END OF THE CHALLENGE.  We are seeing lots of awesomeness happening!!!

Next Up: 

GUEST DAYS:  Tuesday, November 12th (any time slot) and Saturday, November 16th (8am/9am).  Recruit your peeps who need a fitness wake-up call!  Sign up is at the front desk.

Bod Pod Re-test:  Saturday, November 16th from 9-1pm & Sunday, November 17th from 11-2pm.

Holiday Bash:  Saturday, December 14th!  Mark it on your calendar!  Paleo Pot-luck, we will provide “refreshments”.  Location will be in Oakdale at Amanda C.’s huge condo party room.  A great setting for this, and a perfect opportunity to step outside the gym and party with your fave peeps!




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