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, 8read more
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!read more
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
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.)read more
Monday April 11, 2011
10 Rounds for Time: (sorry, you’ll have to blame my husband now!)
1 Turkish Get Up (switch arms each round)
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!read more
Friday April 8, 2011
Intermediate/Beginner: Focus on technique. No set lifting sequence for now.
WOD: For time
21 SDHP (65/95)
50 Wall Balls (14/20)
50 Switch Lunges
5 Rope Climbs
Catherine getting like Gumby!read more
Thursday April 7, 2011
Clean Review & Drills
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!read more
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!read more
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!read more
April 4, 2011
Find your 2000m Row Time.
Hang Power Clean to Push Press
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:
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!read more