Blog

Monday October 31, 2011

Posted by on Oct 30, 2011 in Blog |

Power Snatch/Snatch

Un-timed Complex
5 Rounds:  Moving up in weight each round if you can.
2 Power Snatch (from floor, no squat)
2 Hang Power Snatch (remember this is from mid-thigh, no squat)
2 Overhead Squats
2 Snatch (You can split land this, if your overhead squats stink)

Then…

3 Rounds:
15 Muscle Snatch (65/43) Work on explosive hips, shrug and fast turn-over.  Feet do not move.
30 Switch Lunges
50 Double Unders  (sub 150 singles)

CONGRATS TO KATIE AND MARK for winning our 30 Day Challenge!  I have to double check if it’s ok for me to post their awesome before and after photos up on Facebook.  $120 bucks each and a massage from Specific Family Chiropractic.  Way to get after it Katie and Mark!

Ali getting after a new PR of 153.  She probably only weighs 100lbs!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Starting Friday, Angela and Beth will be alternating Friday night coaching.

Cooks of Crocus Hill Cooking Class is this Saturday from 1-4pm.  If you want to carpool, throw a message up on our Facebook page.  Otherwise, we’ll meet at the EDINA location.

OPEN GYM starts Sunday, November 6th, 11-noon:  Make-up a workout from the previous week, practice a skill, lift.  Coaches will oversee the gym, correct form, spot, etc.  You tell us what you’d like to do and we’ll help you.  Sign up is ready on the scheduler.  Let’s get those double unders and kipping pull-ups!

 

read more

Friday October 28th, 2011

Posted by on Oct 27, 2011 in Blog |

Back Squat
3-3-3-3-3-3

8 Rounds:
10 Deadlifts
5 Seated Box Jumps
10 Kettlebell Half-moons

The Short Guide to Becoming a Person of Action Today

read more

Thursday October 27th, 2011

Posted by on Oct 27, 2011 in Blog |

Not sure what is going on with the blog.  For some reason it didn’t post last night.  Sorry for the delay!

Overhead Squat
1-1-1-1-1-1-1

15-12-9
Overhead Squat
Heavy Swings
Burpee Pull-ups

The Usefulness of Being Strong – Whoa, this might be hard for you to watch.  BUT REAL LIFE, PEOPLE!!!

Pics are in!!!  Hands down for the males, Mark Jents from morning boot camp is the male winner.  But we need to vote on our 30 Day Challenge female winner!  Katie, Emily and Angela made the cut, so put in your votes at the bulletin board.  Photos will be up at the gym.  Split the cash pot and a free massage from Specific Family Chiropractic…plus new bods!  Way to dig deep folks!

read more

Wednesday October 26, 2011

Posted by on Oct 25, 2011 in Blog |

Row 5000m with a partner for time. Stick between 400-500m intervals between the two of you.

8 x 15 Second L-sit holds on the rings/bars

20/each of kettlebell clean & toss to your palm. Squat and press overhead. Move up in weight. Challenge yourself.

Sunday Open Gym from 11-noon starts November 6th.

As of November 4th, Beth and Angela will be taking over Friday evening classes. They will alternate weeks. I will jump in, as needed.

read more

Thursday October 27th, 2011

Posted by on Oct 25, 2011 in Blog |

Overhead Squat
1-1-1-1-1-1-1

15-12-9
Overhead Squat
Heavy Swings
Burpee Pull-ups

The Usefulness of Being Strong – Whoa, this might be hard for you to watch.  BUT REAL LIFE, PEOPLE!!!

Pics are in!!!  Hands down for the males, Mark Jents from morning boot camp is the male winner.  But we need to vote on our 30 Day Challenge female winner!  Katie, Emily and Angela made the cut, so put in your votes at the bulletin board.  Photos will be up at the gym.  Split the cash pot and a free massage from Specific Family Chiropractic…plus new bods!  Way to dig deep folks!

 

read more

Tuesday October 25th, 2011

Posted by on Oct 24, 2011 in Blog |

Clean
3-3-3-2-2-2

3 Rounds:
10 Power Cleans (100/135)
8 Jerks
50m Bear Crawl

read more

Monday October 24, 2011

Posted by on Oct 23, 2011 in Blog |

4 x 30 second shuttle runs (we’ll warm up sufficiently before this)

21 minutes:  Score is the least number (within your attempts) of all three exercises added together.  Cycling through the 3 exercises, perform max reps in 30 seconds, with a 30 second rest between each one.  Work for 21 minutes (you’ll end with your rest).

Sumo Deadlift High Pull (65/95)
Lunges with same bar (each lunge is one rep)
10m Shuttle Sprints

Nancy’s first class.  Give her a big 0l’ welcome if you see her!

read more

Friday October 21, 2011

Posted by on Oct 20, 2011 in Blog |

Deadlift
5-5-5-5-5

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

Can Humans Unlock Super Powers Through Our Minds?

Ta-Dahhhh!!!

read more

Thursday October 20th, 2011

Posted by on Oct 19, 2011 in Blog |

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

Gaining some inspiration from Wednesday’s kettlebell training with Clifton and Jen, I’ll throw in some new challenges that you’ll do in class. We’ll focus on strength, balance and coordination.

4 Rounds: Not for time
1/1 Pressing Turkish Get Up (I’ll show you)
Hold a ring plank for 1 minute
7 Front Squats
40m Bottom’s Up Kettlebell Walk (I’ll show you)

Jen has a reason to smile…..pressing a 24kg overhead!  Boom.

      

 

 

 

 

 

 

 

 

Ankles and toes need strength training too.  Total bad-ass, Clifton! 

read more

Wednesday October 18, 2011

Posted by on Oct 18, 2011 in Blog |

Resistance Sprints x 4 (indoors 50m)

Review of Power Snatch

3 Rounds:
Sprint 150m
15 Power Snatch (63/95)
Sprint 150m
10 Ring Dips
Sprint 150m
15 Toes to Bar

Just a head’s up that Angela will coach this Friday evening’s classes. Beth will take over Saturday at 8am.

Get your after photos done this week for the Challenge. It has been AMAZING for some of you!

read more