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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Friday January 25, 2013

Posted by on Jan 24, 2013 in Blog |

Clean @ 90% of 1RM

For Time:

15 Clusters (73/105)
25 Hip Extensions
15 T2B

12 Clusters
25 Hip Extensions
15 T2B

9 Clusters
25 Hip Extensions
15 T2B

Drum roll…..we are excited to bring you the Whole Life Challenge starting on February 16th!  We are in a bit of a time crunch, but we’ll be rolling out emails about this 8-week game that will be taking the place of our 30 Day Paleo Challenge from now on!!!  This is much more comprehensive, and takes a realistic approach to helping you actually shift your everyday choices and behaviors.

If you decide to join, you will be keeping track of your points online with hundreds of other CrossFitters.  You will be able to invite your friends and family members too.  Know anyone who needs a serious kick in the pants?  Invite them to do it with you!

More details to come.  Again, it starts February 16th and will run to April 13th.  Prelim WOD, measurements, group events, prizes and a Finals WOD will be coming your way.  Make heading into spring as bad-ass as you can!!
Julie gettin’ her mobility on.




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Thursday January 24, 2013

Posted by on Jan 23, 2013 in Blog |

Seated Box Jumps 

Heavy Wall Balls

8 Rounds:  Rest exactly 45 seconds in between for total time:
40 Double Unders
80m Shuttle Sprint

Finisher:  40 Banded Pull-Aparts

Compare to Tuesday November 30th

We ♥ Barbells


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Wednesday January 23, 2013

Posted by on Jan 22, 2013 in Blog |

Back Squat
3-3-3-3-3 @ 85%

12 Minutes:
Even: 12 DB Lunges (30/40), or use the 14/18kg
Odd: Max Tuck Hold on Rings

3 x 25 Reverse Hypers
4 x 5 One Leg KB Deadlift / Each

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Tuesday January 22, 2013

Posted by on Jan 21, 2013 in Blog |

2-Position Power Snatch

Power Snatch (83/115lb)
Dumbbell Cleans (30/40lb)

Finisher:  40 KB Sit-ups with partner

Intro to DB Cleans
Intro to Hang Power Snatch &  pulling from the floor.

Same WOD.

Links are working now on the Events column to the right.

Congratulations to Ellen who overcame a big overhead squat “hurdle”. Being stuck in the 20′s, and then out of nowhere hit 40lbs overhead.  Yay Ellen!  Tenacious!



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