Monday August 21, 2011

Posted by on Aug 21, 2011 in Blog |

Overhead Lunges

3-5-7-9-11-13-15 Rounds:
Back Squat (115/185)
Dumbbell Floor to Overhead (35/45lb)

3 x 10/each “Resistance Hose Drags” with the bands. I will show you these. A great mid-line strength finisher.

The CrossFit main site, posted a fantastic video regarding the mental side of CrossFit (or whatever endeavor you choose).  You can dig further into this at Fletcher Fitness, which is an INCREDIBLE resource.  I think you’ll relate to many of her blog posts.  I know this will be a bookmarked keeper for me.

You’ll feel safe knowing that St. Paul Fire’s best is training hard at the gym.  Nice job Brian!



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Friday August 19, 2011

Posted by on Aug 18, 2011 in Blog |

Power Clean

7 Rounds for Time:

3 Power Cleans (125/165)
5 High Box Jumps
7 Toes to Bar
9 Ring Rows


1. OPEN HOUSE next Saturday on the 27th from 11am-1pm.  Send as many folks our way!  Next On Ramp is scheduled for September HERE.  Word of mouth has always been my best way of advertising, so thank you!

2. Beth will be coaching this Saturday’s 8am class.

3. I will be out of town next week from Thursday through Monday. GYM CLOSED LABOR DAY.

4. I need to collect Mud Run team t-shirt money. Please bring in your $15 this next week if you can.

5. 30 Day No Sugar Challenge Kick-off: Sign up will be on the board for Saturday, September 17th at 10:30am. Put $10 into the pot for our female and male winners. I also have massages donated to the winners from Specific Family Chiropractic!

Kickoff will include: Workout, handouts, examples of cookbooks, before photos taken, opportunity to ask questions or share some quick tips, and of course EATING a paleo-potluck! Bring a dish to pass for lunch. I’ll supply plates/utensils/water.

6. Registration is up for the Body Tribe Workshop for Saturday, September 24th. You will get a serious workout in this day-long class! Body Tribe combines the best of capoiera (see video of advanced capoiera), yoga, mobility exercises and more. This is a great opportunity to break a sweat while actually “playing”.  We had a blast last time Chip and his gang were here in May!
10:30am – 4:00pm


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Thursday August 18th, 2011

Posted by on Aug 17, 2011 in Blog |


Thruster Ladder: Every minute on the minute, add 1 thruster until you can no longer finish the number of thrusters in the allotted minute. (65/95)

CrossFit Kids runs every Thursday night at 6:15pm. If you have a child age 7-12, send ‘em on over for a free trial class. Beth and Jeannie have taken workout creativity to the next level, the kids LOVE it!

Victoria has made incredible skill and fitness gains this year with her dedication to CrossFit Kids~

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Wednesday August 17, 2011

Posted by on Aug 16, 2011 in Blog |

Resistance Sprints x 4

For Time:
200 Swings
100 Hollow Rocks
50 Ring Dips (scale as needed)

Windmills x 15 each side

A follow-up to Monday’s post about fat and cholesterol, in case you didn’t peruse through Chris Kresser’s Blog:

5 Fats You Should Be Cooking With – But May Not Be

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Tuesday August 16, 2011

Posted by on Aug 15, 2011 in Blog |

1000m Row

Chest to bar pull-ups

3 x 10 Hip Slaps against wall
20 x balance beam jumps

From a challenging distance off the floor, jump onto the balance beam and try to stick your landing on the balls of your feet. Can you squat down once you stick your landing?


1. I will be out of town this coming Saturday due to a family obligation.  Beth will be coaching the 8am class.

2. MovNat will be coming for a 4-day workshop October 17-20th.  Each session will be from 6-8pm at night.  You can register for all 4 days, or single days.  You will get a discount as gym members.  One session will be at our location.  One session will be at CF St. Paul. The other two will be at local parks. More details and registration to come.  MovNat is gaining serious momentum, and it’s yet a great opportunity to gain appreciation for how adaptable your body SHOULD and CAN be!

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Monday August 15, 2011

Posted by on Aug 14, 2011 in Blog |

Front Squat

10 Rounds, rest 45 seconds in between each round:
3 Front Squat (heavy but manageable)
5/5 Dumbbell Snatches
Sprint 100m










I love Chris Kresser’s Blog.  Tons of helpful information.  Read the article below about cholesterol and it will answer a lot of questions that you may have (and that I get from clients).  The article explains how the most important factor in regards to blood work numbers is the ratio between triglycerides and your HDL.  I did the math and mine is 0.6.  Yay!!!  And guess what?  About 50% or more of my daily intake of calories is fat/cholesterol.  EAT FAT.

5 Reasons Not to Worry About Your Cholesterol.

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Friday August 12, 2011

Posted by on Aug 11, 2011 in Blog |

Barbell Complex

5 Rounds.  Each round consists of 2 COMPLEXES.  Move the weight up each round.

3 Deadlift
3 Hang Power Clean
3 Push Press
6 Rack Lunges
3 Back Squats

3 x 15 banded GHD sit-ups (go to parallel with a resistance band)

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Thursday August 11, 2011

Posted by on Aug 10, 2011 in Blog |


Weighted Bear Crawls: 20m x 3

Sumo High Pulls (75/105)
Double Unders (x2)

Try these coconut wraps out for Mexican tortillas or other yummy wraps.  You can order them online.

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Wednesday August 10, 2011

Posted by on Aug 9, 2011 in Blog |

Sleds:  In teams of two, push a sled for 1 minute for max 15yd lengths. Each team does this 4x.  Use below weight as a general guide.  Mark down how much weight you used and your best distance traveled.

150lbs for females
200lbs for males
175 lbs for combo

Run 800m
30 Power Cleans (100/140)
Row 800m

Sign up for the Afton Hike (Sunday, August 14th: 10am) at the gym!

Body Fat sign up on the board.  Saturday, August 27th!

OPEN HOUSE from 11-1pm on Saturday, August 27th.  Send your friends and family our way!

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Tuesday August 9, 2011

Posted by on Aug 8, 2011 in Blog |

Back Squat 10-10-10-10
(compare numbers to June 6th)

4 rounds. 1 minute each exercise. One minute rest in between each round. Max reps.

Walking Lunges (bodyweight)
Renegade Rows (30/40)
Wall Balls (14/20)
Swings (20/24)

Start spreading the word about our OPEN HOUSE, scheduled for Saturday, August 27th from 11-1pm.  I’ll have a group workout on the hour, plus drawings for a free month and t-shirts!  The September On Ramp is scheduled out, in case you have friends or family who decide to get their butts in gear and JOIN!

This past weekend at UCLA, the first Ancestral Health Symposium was a great success.  It was so amazing to be surrounded by like-minded folks who all came with incredible backgrounds and information to share about evolutionary nutrition.  Lectures were a mix of heavy science, coupled with those that were more personal narratives of life-changes or changing the lives of clients.  I think both were equally important to hear, such that I can further understand the science behind our metabolisms…..and at the same time feel confident that I am doing the right thing by advocating the low-carb lifestyle.  Melissa and Dallas from Whole9 Life also blogged about their experience.  I will plan on going to next year’s symposium, as well.  It will be interesting to see how the “movement” will have grown at that point!

I also found a great new cookbook idea through their latest post:

Two Dudes, One Pan:  Maximum Flavor From a Minimalist Kitchen


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