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Posted by on Apr 14, 2011 in Blog |

Friday April 15, 2011

Push Press 3-3-3-3-3-3

WOD for time: 10 rounds
50 Yard Farmer Carry
7 Ring Dips

15 Double-unders after rounds 2, 4, 6, 8

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Posted by on Apr 13, 2011 in Blog |

Thursday April 14, 2011

Deadlift 1 Rep Max.

20 Minutes: Increase your reps by 2′s to the highest round possible.

DB Snatch (total between both sides)  30/40 lb
Weighted Steps with bar (33/45), 20 inch box
T-stabilizers (no push-up)
Med ball cleans (get below parallel)  14/20lb

30 Day Challenge ends next on the 20th!  ”After” pictures can be taken any time next week!

Moga 101 on Sunday, May 8th from 12-1:15.  Sign up at the gym. $20

It’s not winter anymore, but we’re still sledding!

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Posted by on Apr 12, 2011 in Blog |

Wednesday April 13, 2011

Sleds 6 x 20 yards

Tabatas: Rest 2 minutes in between.

Sledge hammer (switch arms each interval)
10 Yd Shuttle runs
Ring Pulls

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Posted by on Apr 11, 2011 in Blog |

Tuesday April 12, 2011

Med Ball Cleans for 10 minutes (work progressions)

Muscle Cleans 5-5-5-5-5 (work turn-overs and receiving across the shoulders). Find your 5 rep max at end.

10 Minute AMRAP:
50 Single unders
5 Body weight back squats
10 Renegade rows

National Public Radio: How Western Diets are Making the World Sick

Our Teen Conditioning Program starts at the end of May!  On Ramp is for two weeks into June, then they will train from 10:30-11:30am during the summer.  We are REALLY excited to offer this, as the results were astounding this past winter with the group that Paul worked with.

All information, including training days for June and July can be found HERE.

(August dates pending.)

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Posted by on Apr 10, 2011 in Blog |

Monday April 11, 2011

OHS
3-3-3-3-3

10 Rounds for Time: (sorry, you’ll have to blame my husband now!)

1 Turkish Get Up (switch arms each round)
3 HSPU
5 Deadlift (205/155)
7 Toes to Bar

Congrats to Jared, Beth and Kevin for meeting and surpassing their goals on the 5 minute Clean and Jerk Sectional WOD this past weekend. I’ll try to edit video this week!

Schedule Change for MOGA 101: The Moga 101 Workshop will be held on Sunday, May 8th from 12:00 – 1:15pm. Sorry for the schedule change, several of us will be at the MovNat Workshop all day on Saturday, including Dawn!  Check it out HERE!

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Posted by on Apr 7, 2011 in Blog |

Friday April 8, 2011

Snatch Review

Power Snatch
Advanced: 3-3-3-3-3
Intermediate/Beginner: Focus on technique. No set lifting sequence for now.

WOD: For time

21 SDHP (65/95)
50 Wall Balls (14/20)

15 SDHP
50 Switch Lunges

9 SDHP
5 Rope Climbs

Catherine getting like Gumby!

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Posted by on Apr 6, 2011 in Blog |

Thursday April 7, 2011

Clean Review & Drills

Clean 3-3-3-3-3

Annie
50-40-30-20-10
Double Unders
Sit-ups

Body Fat Testing at U of M, Saturday the 30th: Sign up at gym. $22

Moga 101 Workshop on Saturday, May 7th: Workshop from 10:15-11:30. Register at the gym! $20

This will be a great intro to our upcoming Moga class! I’m excited to bring a mobility class to CrossFit Athlete Lab.   Unless you’re a ligament “wonder” like Jerome, all of us could stand to use this class.  6-week session for $69.

Registration coming soon!

Fran Friday and a night out: Friday night, April 22nd: We’ll hold class as usual on this day, doing FRAN. Meet at Champs after the 5pm class gets done, around 6:30. Let me know if you plan on coming!

Erin gaining a lot of confidence!


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Posted by on Apr 5, 2011 in Blog |

Wednesday April 6, 2011

Overhead Squat 2-2-2-2-2-2

Work on 3 dead hang pull-ups in between sets. Add weight if you can.

8 Rounds for time:
2 Rack Lunges each leg
2 DB Split Jerks
3 Rack Lunges each leg
4 DB Split Jerks

Every two rounds, climb the rope. End with a rope climb.

Dan and a great handstand push-up position modification. Those are some magic toes, being able to balance on the edge….whew, no shins taking a beating during this workout luckily!

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Posted by on Apr 4, 2011 in Blog |

Tuesday April 5, 2011

Sectional WOD #2

AMRAP + Reps:  15 Minutes

9 Deadlift (100/155)
12 Push-ups (Hands leave floor, chest to deck)
15 Box Jumps

For fun, compare your score to the elite!

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Posted by on Apr 3, 2011 in Blog |

April 4, 2011

Find your 2000m Row Time.

Back Squat
5-5-5-5-5

Hang Power Clean to Push Press
5-5-5-5-5

You have the whole hour to finish this at your own pace. Sets of 5′s aren’t meant to max out today, go just moderately heavy since you will be rowing hard.

Saturday April 30th: Bod Pod testing at U of M, sign up soon!  $22

Moga 101 Workshop on Saturday May 7th, 10:15-11:30am: Join certified yoga instructor and occupational therapist, Dawn Paulson for a workshop focusing on the fusion of mobility and yoga moves to enhance your functional weight training.  What a great combo and an opportunity not to be missed!  Sign up coming soon.  $20

6-week session starts on Tuesday May 10th!

Class times: Tuesdays at 7:15 & 8:30am, Thursdays at 8:30am.   Still working on a night option.  Registration coming soon.

Check out this post from Melissa at The Clothes Make the Girl Blog:

Paleo Recipe Round-up

You will find TONS of recipes. Tonight I made 100% grass-fed tenderloins with the Sunshine Sauce. This was outstanding and will be a staple with grilled meats this summer! I didn’t have the chili-garlic sauce, so I just threw in an extra clove of crushed garlic and chili powder….amazing taste.

Veggies: Roasted red bell peppers and green beans with olive oil, turmeric, chili powder, sea salt. The dipping sauce went with this as well, so good!

A successful Sectional WOD #2 for Jared and Beth this Saturday!

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