5 Rounds: Not timed
5 Dead Hang (weighted) Pull-ups
5 Weighted Dips
5/5 Bulgarian Split Squats
3 Rounds for time:
20/20 KB Snatches (16/20kg)
20 Goblet Squats with same kettlebell
20 Shoulder touches on wall
In case you didn’t see the Facebook post today, if you bought a bag of the SFH Recovery Protein, you’ll probably have to toss it. Bad batch that got ruined, and they are replacing all of them in my order. It probably tastes sour. Not yummy! I’ll bring in the new order as soon as it ships here to replace your bag.
Friends & Family Workout: This Saturday at the 8am class! Let me know who you’d like to bring!
Don’t forget about our upcoming October Workshops. Please take advantage of them, as these are opportunities for you to get better both in mobility…..and (ahem!) in Olympic Weightlifting.
Dynamic Mobility Workshop: Saturday, October 13th from 10:30 – 12:30
Ryan McDowell from CrossFit MN leads this workshop each year, and he’s a fantastic instructor. Sign up here at MaxMead Fitness.
Olympic Weightlifting Workshop: With nationally ranked Anna Martin. Sunday, October 21 from 8am – 12noon.
When lifters learn from other coaches, you walk away with a more comprehensive understanding! Learn from somebody new! Sign up HERE.
Warm Up and Review Clean & Jerk. Find what you want to use for your 70% effort. If you keep track of your lifts (like you should), please come with your numbers in mind or have a general sense of what you think you will do.
EMOM: 5 minutes
3 x Clean & Jerk at 70% of max (or find a decent heavy set of 3, but know that you will be moving up in weight for your doubles)
EMOM: 5 minutes
2 Clean and Jerk at 80% of max
Note: For those past beginner/intermediate levels, the weights that you should be using should feel like you NEED/WANT to rest the remainder of the minute. It should feel “taxing” in the moment. This is assuming good technique/form. Otherwise, you will be working solely on practicing the lifts.
4 Rounds for time: 12 minute cap
10 Power Clean (108/155)
50 Double Unders (sub 150 singles)
Very last minute (sorry!) FRIENDS AND FAMILY WORKOUT this SATURDAY at 8am! Let me know who you’d like to bring. We have On Ramp starting next Monday!read more
Row 2000m for time
Finisher: 3 Rounds
30 Weighted Side Bends (15/each)
20 Sit-ups with a plate
20 Plank froggers immediately followed by a 30 second continued plank hold
a. Find a heavy 1 rep
b. Then, 4-4-4-4 at 80% of that.
AMRAP: 15 minutes
At the top of each minute, 50m run. Pick up where you left off after each run.
5 Back Squats (155/185)
7 Dumbell floor to overhead (30/40)
Jerk at 80% of your max (or find a decent heavy “3″ and stick to it sets across)
Hero WOD: “DT” (103/155)
9 Hang Power Cleans
a. Hold a plank for max time
b. 50 Hollow Rocks
Amy will coach the Friday 6am class. I’m out of town Thursday through Sunday, but will have access to email.
Keep up the great work on the 30 Day Challenge! A bunch of you are lookin’ mighty fine! Very proud of your efforts thus far….we’re over half way there!read more
20 Dumbell Lunges/Each (30/40)
20 Muscle Snatch (53/75)
20 Dumbell Hang Cleans (30/40)
20 Ring Dips
20 Glute Ham Developers (sub hip extensions)
20 Toes To Bar
A. Kettlebell Snatches - Skill
8-8-8-8-8 each side, moving up in weight as needed. Scaled is working on single arm swings or high pull practice.
B: Weighted Push-ups/Rope Climbs – Strength
15/3 – 12/2 – 9/1 (35/45lb)
C. Every Minute on the minute for 8 minutes: Run 200m
Muscle Up Mini Clinics: You must have 3-5 strict pull-ups and 3-5 strict ring dips to participate. This will probably be 30 minutes long approximately.
Monday October 1st: 6pm
Thursday the 27th: 10:45am (before the 11:30 class)
Sign ups will be on the board later this week!
I am out of town this Thursday until Sunday. I’ll still have access to email, in case anyone needs to get a hold of me. Angela, Beth and Jeannie will take over at the gym. Please let them know of anything you need.
Don’t forget grass fed beef delivery this Saturday from VanDerLoop Farm. Order from Steve!
Shelley and her new 203lb PR last week! Way to go!read more
1-1-1-1-1-1-1 at 90% of your max. (our last max effort was July 30th)
1-1-1-1-1-1-1 at 90% of your max
WOD #3 – CloudyTown Throwdown
6 minutes as far as you can up the ladder:
Front Squat (95/135)
Burpee Box Jump (20/24)
Chest much touch the floor on your burpee.
(As a guide, top athletes got into just about finishing the 12′s)
Finisher: 50 Hip Extensions
Stink at front squats/overhead squats and can’t maximize your upright position? Please get weight-lifting shoes!
Understanding Weightlifting Shoes – Again Faster
Stronger Faster Healthier Recovery Whey Protein now sold at the gym! $60 per bag, includes tax. You save $5.95 in shipping if you buy it at the gym. Yes, I realize that it’s more expensive than the crap you’d find at GNC, but it’s super high quality, family run business, no hormones, no artificial flavors, no anti-biotics, grass-fed cows, etc.
And it totally works.
This past weekend, Marsha E. and I participated in the CloudyTown Throwdown hosted by CrossFit Fast Factory in St. Cloud. Owner John Swanson and his coaching team seriously delivered. This event was outstanding in every aspect. Volunteers, judges, workouts, massage therapists, medical tent, athlete warm-up area, prizes, and more. It was a serious under-taking for them to put this together and a HUGE thank you goes out to everyone who helped!
I am so proud of Marsha for jumping in with both feet and just GOING FOR IT. Who cares if she didn’t have her double-unders or muscle-ups down. Part of learning more about yourself as an athlete is totally getting outside your comfort zone in competition, maybe wanting to do better than you did…..and using it as the catalyst to get serious about your weaknesses. She did a GREAT job and I encourage EVERY one of you to participate in any of the local Throwdowns coming up this fall/winter.
The first one will be hosted by CrossFit Mendota on October 27th. Just get in there and do it. You may just surprise yourself.
I too, used this past weekend to fuel the fire. I need to get consistent with my muscle ups. No f@#$*ing around anymore. Watching other girls pop them out both pissed me off and motivated me at the same time. What a combo!!! Overall I placed 5th, which I’m super happy about given that the last workout consisted of 18 handstand push-ups with no ab mat to place your head on. Just the wall, floor and myself.
In that moment of learning WOD #5 and seeing HSPU….my heart sank knowing that that particular movement is one of my “goats”. I didn’t even know if I could get ONE, let alone 18 (of slowly lowering my head to the floor without breaking my neck and having enough strength to get my ass back up!).
So I decided that my only goal of that last WOD was to just try and get through that part of it, not care about anything else. It became a mental hurdle for me to get over…and if I got over it, my confidence with HSPU would be that much greater.
Somehow I got all 18…amazing what competition with YOURSELF will do for you! I’m going to hold that sacred and use it as a building block to get faster at them, no longer believing that it’s my “goat” forever because it’s certainly not going to be.
Get after it folks. What’s “IT”? Life, your health, your vitality, your potential, whatever is the catalyst for you to keep bettering yourself. Don’t settle.
Photos can be seen on our Facebook page!read more
2-2-2-2-2-2 at 80-85%
10 Rounds – (63/95)
3 Snatch Deadlifts
3 Hang Power Snatch
3 Overhead Squats
(Workout a’la Angela)
Finisher: Ankle mobility, hip mobility
Kevin has one more day of On Ramp to get through this week until he hits regular classes….but he’s already “hitting” the paleo gig full steam ahead. Love getting emails like this! Welcome aboard Kevin, and way to take your fitness and athleticism to the next level!
Kate and Angela,
I just want to say thanks for the awesome Whole 9 Nutritional Packets you guys give out. I started doing Whole 30 seriously starting Mon. (with the exception of the odd white potatoe). I know its too early to really see a lot of change, but I have noticed how much more control this diet gives me, as far as how hungry I get and when; also my energy level is starting to even out instead of up and down.
I love cooking, so its been alot of fun to take up this new Whole 30 challenge, I am enjoying using all these crazy vegetables, and exploring these new and better fat sources. I managed to track down some pastured eggs at a local co-op here in Anoka, I find it fun to go on these food finding quests. Next quest, finding olives with just salt and water
This is Day 11 of the Challenge folks! Have you gotten through your slump, fatigue and headaches? Hang in there! If this is your first time doing this, a lot of the magic starts happening in week 3. You can do it! Additionally if you are hungry, feeling deprived or feeling like you’re “dieting”….then you are NOT doing this correctly. You should be getting a fair amount of fat and plenty of protein. PLEASE EAT!!!!
Gianna doesn’t say much in class, but I was hoping for a big ol’ HELL YEAH to come out of her! Instead I told her how much weight she pulled (193lb) and she raised her eyebrows and said, “really?”. And that was that.
Deadlift – 1 Rep Max
WOD: Death by 10 meters.
Run 10m the first minute. Run 20m the second minute, and so forth until you can’t make the allotted number of lengths within that minute.
Finishers: 60 Kettlebell Half-moons, then spend 3-5 minutes foam rolling or on mobility.
Grass fed beef delivery from Steve on Saturday, September 22nd. Contact Steve at VanDerLoop Farm to put in your order!
Dynamic Mobility Workshop – Saturday, October 13 at 10:30 with Ryan McDowell from MaxMead Fitness. Totally worth your time and he has new material!
Sunday, October 21 from 8-noon: Olympic Weightlifting Seminar is filling up! Register on the Events tab.read more