Posted by on Feb 15, 2011 in Blog |

Back Squat 2-2-2-2-2-2

AMRAP: 20 minutes
8/8 Rack Lunges
20 Double Unders (or 100 singles), practice your double unders each round though.
10 KB Pull-overs

Red pepper stuffed with albacore tuna & guacamole or wild caught salmon & guacamole.  LUNCH!

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Posted by on Feb 14, 2011 in Blog |

Romanian Deadlift 5-5-5-5-5

You have 2 minutes to run a 200m before each exercise, then perform as many reps as possible with remaining time.  2 rounds each exercise for a total of 6 rounds.  1:30 rest in between rounds.

Score is total reps.

Swings (16/20kg)
Overhead Squats with bar (33/45)
Hollow Rocks

This picture just makes my heart sing!!!  Nice landing Courtney!

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Posted by on Feb 13, 2011 in Blog |

Bear Complex: Perform 7 Complexes per round. 5 Rounds for max weight. Not against the clock. The point of this is to increase the weight you are using each round.

Power Clean (or Clean)
Front Squat
Push Press (or push jerk once you get heavy)
Back Squat
Push Press (or push jerk once you get heavy)

The boys warming up before our CrossFit Football class….these guys are gonna crush the competition this year!  Go Mounds View!

Oh yeah, and Happy Valentine’s Day!

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Posted by on Feb 10, 2011 in Blog |

Overhead Squat

AMRAP: 15 Minutes
9 Good Mornings
6 Ring Dips
3/3 Kettlebell Cross-Chops

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Posted by on Feb 9, 2011 in Blog |

Turkish Get Up 1-1-1-1

Fight Gone Bad Style: Running clock, with each exercise lasting 1 minute for max reps.  Switch on the minute to the next exercise.  3 rounds with a 1 minute rest between rounds.  Total reps for score.

Row for calories
Wall Balls
V-ups (sub sit-ups)
Split Lunges
Ring pulls

I’m sure many of you already receive Mark Sisson’s postings through email, but I just wanted to make sure ya’ll got this one.  If this doesn’t make you feel like you have no excuses, I don’t know what will.  It’s about being in the best shape of your life and being completely capable of anything.  This is more than just inches lost.  It’s about getting “life” back and not ever questioning what you can and can’t do.  WOW.

The Unconquerable Dave.  Pass it on…..

Click on image.

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Posted by on Feb 8, 2011 in Blog |

Weighted Chin-ups 3-3-3-3-3
50m Resistance Bear Crawl x 3 (scale length as needed)

5 Rounds:
3 Body Weight Back Squat
5 Toes to Bar
7/7 DB Snatches

Compare to November 17th.

Tabata sit-ups in boot camp! Nice job Brita, Cindy and Diane!

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Posted by on Feb 7, 2011 in Blog |

Tuesday February 8, 2011

Rack Lunges 4-4-4-4-4 (each leg)

Two interval sets, each lasting 10 minutes (or as far as you can keep up).

10 Minutes:
1 power clean the first minute, 2 power clean the second minute….and so on until 10 minutes is up. Score is the number of seconds you have to spare on the last set.


10 Minutes:
50 yd sprint and 3 push-ups the first minute.
50 yd sprint and 6 push-ups the second minute.
….and so on until you reach 10 minutes (or as long as you can last). Score is the amount of seconds you have to spare on your last set.

Add your two interval efforts up for high score.


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Posted by on Feb 6, 2011 in Blog |

Monday February 7, 2011

JERK 3-3-3-3-3-3

21 Sumo Deadlift High Pull
50 Squats

15 Sumo Deadlift High Pull
50 Sit up slams with medicine ball (against wall)

9 Sumo Deadlift High Pull
50 Box Jumps

Skill: Practice HSPU with ab mats. Try to do the ladder: 5 partial & 1 deep(er), 4 partial & 1 deep(er), 3 partial & 1 deep(er)…..

Star Tribune:  The New Dietary Advice is all Wrong

Dom joined The Lab in January and is well on his way toward elite fitness!

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Posted by on Feb 3, 2011 in Blog |

Friday February 4, 2011

Front Squat 2-2-2-2-2-2

40 Elevated Ring Push-ups

Then: 12-9-6
Front Squat
Shuttle Run Lengths

Finish with 40 Pull-ups

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Posted by on Feb 2, 2011 in Blog |

Thursday February 3, 2011

Deadlift 3-3-3-3-3-3
Find 3 Rep Max.

10 Rounds:
4 Rack Lunges (2 Each leg, heavier)
3 Ring Inversions
5/5 Lateral Ball Slams

Don’t forget about our upcoming Vertical Endeavors Outing for the 12th! We have the time reserved for 3-5pm. We’ll plan on going to Washington Square in WBL afterward. They don’t take reservations, but I’ll give them a head’s up that about 15 folks will be entering at the same time. Maybe they’ll make an exception!

Andy and his wife, Dawn, will be presenting an amazing Movement, Meditation and Motivation Workshop on the 19th. Be sure to put your name down at the gym. We are asking for a $15 donation to Wounded Warrior project in return. Do good deeds!

Dan in his first week of real classes!  Great attitude and a willingness to take it one step at a time!  Keep up the great work!

Green Bay Packers, Aaron Rogers, reading the Paleo Diet.  Click here.

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