Friday February 8, 2013

Posted by on Feb 7, 2013 in Blog |

Overhead Squat @ 80%

8 x On the 2 Minutes  (Finish the round, and with the remaining time left in the two minutes, rest.)
10 Hang Power Snatch (53/75)
10 Overhead Squats (Same weight)
10 Toes to Bar (hanging knee raises, etc)

Beth C. and I are gathering the logistics for the Whole Life Challenge PRELIMS on Saturday the 16th.  More details will be coming out in regards to the overall plan early next week!

We have a GREAT turnout thus far.  Please contact me if you have a donation to put toward our prize packages in April.  Hand in your gift certificates, products, biz cards and brochures at the gym so we know what to divvy up!  Thanks everyone for the team effort.

An email from Jerry C. (blood work not included, but you’ll get the gist)  This is why we love our coaching jobs.  :)


Here are my cholesterol records:
8/31/2011 shows my cholesterol while taking medication but it is not working.
5/22/2012 show my cholesterol while taking a higher dose of medication but notice certain numbers are not good.
1/17/2013 shows my cholesterol while taking medication but with diet change and doing Crossfit.

I had started doing Crossfit the week before Christmas (12-17-2012 to be exact). So it was 1 month before I had my cholesterol checked. During that time I lost 20 pounds. And had eliminated dairy and most but not all carbs from my diet.

I believe most of the change came after I started Crossfit. Before Crossfit I did not improve my diet did not exercise or anything else for that matter. I had probably gained weight over the last 7 or 8 months.

So far I have lost at least 30 pounds and continue to lose weight. Have a lot more energy and feel better overall. I still have a long way to go.

Many thanks to you and your trainers. Thanks for all of the encouragement from you, your trainers, and the other Crossfitters.

They have all been very supportive. I am looking forward to even more changes when I do the Whole Life Challenge coming up later this month.

You are the BEST!


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Thursday February 7, 2013

Posted by on Feb 6, 2013 in Blog |

3 Rounds: Full rest in between efforts. Not timed.
Max Bodyweight Back Squats (3/4 bodyweight, 1/2 bodyweight)
Heavy Turkish Get Up (2 each side per round)

2 x 1000m Row at about 70% effort. Full rest in between.

Windmills (bottom only)

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Wednesday February 6, 2013

Posted by on Feb 5, 2013 in Blog |

Sumo Deadlift

KB Snatch/Each arm
Sprint 60m

Finisher: 40 Ring Roll Outs

To help you get a head start on your Whole Life Challenge, don’t forget to download your 25 FREE pages of paleo information, shopping lists and more off to the right column:  Balanced Bites Banner.  Click on it.

Ted Talk:  Weightlifting at 93 Years Old – Beach Body

Congrats to everyone on all the new PR’s up on the board.  It doesn’t take long for it to fill up each week, and the coaches are very proud of your continuous efforts!  Keep up the great work peeps  :)

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Tuesday February 5, 2013

Posted by on Feb 4, 2013 in Blog |

Bulgarian Splits
8-8-8-8 / Each

Weighted Push-ups (35/45)

Alternate between the two.

AMRAP:  10 minutes
5 Thrusters (93/135)
20 V-Ups (sub sit-ups)

Finisher:  3 x 15 Glute Ham Developers

A big email will be going out tomorrow for the Whole Life Challenge – 8 Week Plan.  We have lots in store for you to build a solid foundation of support during your journey.

Note that PRELIMS and FINALS will take place during our normal time slots on February 16th and April 13th. Even if you decide not to do the challenge, the gym will be open to participate in the CrossFit Total and testing WOD that morning. 8-10am.

If you want to do the Whole Life Challenge, but can’t make the 16th, we’ll hold a make-up session from 10-noon on Sunday the 17th!

Fogo De Chao:  This coming Saturday the 9th at 6pm downtown Minneapolis.  Meet at the restaurant and get your Brazilian BBQ on!

Double Under Clinic:   Sunday the 24th from 1-3pm.  Sign up HERE.

CrossFit Open Starts on March 6th:   If you’re interested in registering and seeing where you rank world-wide, give it a shot!  Register HERE.  George just registered, why don’t you???  :)

More events in March…..coming soon!




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Monday February 4, 2013

Posted by on Feb 3, 2013 in Blog |

Jerk – Spend 15-20 minutes finding your 1RM

“CrossFit Disco”
Power Clean @ 75% Bodyweight

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

Whole Life Challenge:  We currently have 21 players so far, which is a great start!  You have until February 22nd to officially sign up, but the game officially starts on the 16th

Beth Cooper and I are facilitating this.  We have several things planned, and some are still in the works.  However, for starters on February 16th we’ll be holding PRELIMS.

Time:  8-10am (even if you’re not doing the WLC, you can still come in and get a WOD)

What:  We’ll be taking measurements, handing out score cards and hosting the CrossFit Total plus a WOD.  We’ll be re-testing on Saturday, April 13th at the same time.

We are still working out further details, so more informative emails will be coming.  Let’s get a big team created so you have a lot of support during your 8 weeks!

We need your donations!  If you’re interested in donating (or know somebody who may want to), please bring in any gift certificates, plus your business cards, products and so forth, as we’ll start making a collection for prize packages this week!


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Friday February 1, 2013

Posted by on Jan 31, 2013 in Blog |

Front Squat
5-5-5-5 @ 70%

10 Rounds:
2 Front Squat (80% of RM)
5 High Box Jumps
25 Double Unders
Rest 45 Seconds after each round.

Okay CrossFitters….this is your time to shine.  Be sure to sign up for the Whole Life Challenge through our Affiliate Page HERE.  After you create your profile, you’ll be able to invite your friends and family through your account.  And don’t tell me you don’t know anybody with the Triple D Threat.  Donuts for breakfast, Desk Job, and Demise of middle age!!!!

More information coming on future events including Prelims, social events, Finals and more!  Don’t miss out on such a great opportunity to bring in spring and summer with a totally new outlook on your lifestyle.  You’re all in this together!


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Thursday January 31, 2013

Posted by on Jan 30, 2013 in Blog |

Back Squat @ 90%

With a Kettlebell: Compare to Friday, November 16th
50 Goblet Squats
50 Single Arm Rows (total)
50 Swings
50 Kickbacks
50 Floor Presses (total)
50 Single Leg Deadlifts (total)
50 Push Press (total)
50 Reverse Lunges (total)
50 Cross Chops (total)
50 Sumo High Pulls

Kevin = Killer receiving position.


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Wednesday January 30, 2013

Posted by on Jan 29, 2013 in Blog |

12-15 Minutes:  Lighter loads
Snatch Pull
Hang Snatch (Scale:  Hang Power Snatch, or split landing)
Snatch Balance (Scale: OHS, or snatch grip jerk behind the head)

EMOM:  20 minutes
Even: Row 200m (scale 150m)
Odd: 2 x (Hang Snatch + Snatch)

In case you missed it on Facebook:  The 6 Most Common Snatch Mistakes

Whole Life Challenge:  This will be an 8-week journey that will involve a lot more people and resources to keep you motivated and inspired to re-circuit your daily habits.  This challenge will take on a more realistic approach, as you are not meant to be perfectly strict on it.  I will be sending out the registration link for our gym, with further information!  This spring challenge starts on February 16th, so put your big-boy pants on and start thinking about making some GREAT changes for yourself!

So…this is what you guys do in your spare time?  Thanks Eric!

“…so my mind was wandering the other day (what’s new?), and I started to think about how much weight — in total — an average crossfitter like myself actually moves in a workout.

Doing the math, in the Bear Complex for example and assuming 130 pounds of weight (my amount, not yours!) x 35 reps, that’s 4,550 pounds of weight moved over the course of the workout. And that assumes the 5 part complex is 1 movement.

When you think about the difference between coming home after work and laying around vs a solid crossfit workout, it’s a difference of over 2 tons of work.

Today’s deadlifts — again for an average crossfitter like me — added another 9,250 pounds moved (185 lbs x 50 reps) or 4.5 tons of weight. This doesn’t even count kbs, body weight lifts, etc. Kinda dorky, but also weirdly inspiring….see ya, E.”



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Tuesday January 29, 2012

Posted by on Jan 28, 2013 in Blog |

Weighted Pull-ups

Heavy Swings

AMRAP: 15 minutes
1 Rope Climb
10 Deadlifts (173/255)
1 Rope Climb
10 Ring Dips

Finisher: 3 x max hollow rock hold

GOAT CHALLENGE: Be sure to get your points tallied for January by Thursday the 31st.  If you need help with anything, ask a coach!  Keep it up peeps!

WHOLE LIFE CHALLENGE:  Details coming out this week!  Starts February 16th – April 13th.  Let’s DO this!

FOGO DE CHAO:  Don’t forget a night out in Minneapolis with your favorite CrossFitting friends.  Events like this are a great chance to let loose, and get to know each other in a fun setting.  Saturday night on February 9th.  Put your name up on the board!

JUMPnROPE Double Under Clinic:  Sunday, February 24th from 1-3pm.  Don’t pass this up if you don’t have your du’s down!!!

Register HERE.

Come prepared.


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Monday January 28, 2013

Posted by on Jan 27, 2013 in Blog |

Bear Complex 
1 Power Clean (or Clean)
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press behind the head

The Bear Complex is 5 rounds total.  Each ROUND consists of doing the complex 7 times.  As most of you know, we do this complex for load, unlike how it might be seen online.

I’d like to solidify the leader board rules for scoring this.  For max load by the 5th round, you MUST maintain that same weight for all 7 cycles of the complex.  Push-jerks will not count toward your final load.  It must be push-pressing overhead to be legit.

So, you might have a goal in mind for your entire 5th round.  Go for it, see how many complexes you can do successfully and if you end up push-jerking overhead, scale back only then.

If you see Mark J, Marsh E, Andrea or Thomas, give them a big high-five for competing in this weekend’s FreezeFest Challenge!  The event was a huge success with tons of people gathering for a good cause (little Isaac who is sick), as well as, coming out with some new PRs that they can be proud of!

My iPhone pictures aren’t so great, but head on over to our Facebook page to see some postings.  Way to go everyone, and glad we could be there to watch and support~

Stay tuned, we are waiting for registration to be ready for the Whole Life Challenge.  They are working on getting the software ready before opening it up publicly.  We’ll have more information coming!  Lots of things planned, so start thinking about joining and making some serious changes in your life!  In the meantime you can “Like” on Facebook!



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