Posted by on Mar 27, 2011 in Blog |

Monday March 28, 2011


3 Rounds:
30 Overhead Walking Lunges (35/45)
40 Sit Ups
50 Double Unders

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Posted by on Mar 24, 2011 in Blog |

3 x Resistance Sprint

Good Mornings 5-5-5-5-5

AMRAP: 10 Min
10 Deadlifts
10 Ring Push-up + One-arm Superman overhead (while in plank position on the rings)


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Posted by on Mar 23, 2011 in Blog |

Front Squat

In between sets, do 1 static hang for a few seconds, 1 ’90 degree elbows’ hang for a few seconds, 1 scapular contraction hold for 10 seconds. Work on your dead-hang pull-up strength folks!

If this is too easy for you at body weight, then add a dumbbell or weight belt.

For Time:
30 SDHP 95/65
30 Overhead Squats 95/65
Row 750m

This is a great article!   The ABC’s of Mental Training.   Perfect for our 30 Day Challenge, as it is another component to think about.  Click on image.


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Posted by on Mar 22, 2011 in Blog |

Wednesday March 22, 2011

Review, Skills, Drills

Power Snatch

Spend approximately 20 minutes practicing and working your way up in weight.  No defined lifting sequence, I will be more concerned with your understanding of the movement and practice.

Helen – 3 Rounds

Run 400m
21 Swings
12 Pull-ups

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Posted by on Mar 21, 2011 in Blog |

Tuesday March 22, 2011

3 x 50m partner sled push.  Decide what amount of weight you’d like to add to make it challenging, but manageable.  Rest in between.

Mobility Get Up 3-3-3-3 each side


Every minute on the minute for 8 minutes, do 6 thrusters.  With remaining time each minute, perform max double unders.  Score is lowest double under max that you got within any one of those attempts (not total double unders).

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Posted by on Mar 20, 2011 in Blog |

Monday March 21, 2011

Deadlift 3-3-3-3-3-3 @ 75% of max

5 x 3 minute intervals, rest 1 minute in between.

3 Power Cleans
5 Burpee + Lateral Jump over bar
7 Ring Pulls

A special thank you to Melissa and Dallas for a great seminar this past weekend!  I forgot my camera at the gym, so I don’t have any photos to download right now!  It’s so great to have you guys visit!

We’ve got a great group of folks taking on the Whole30!  Most of our discussion within our “community of awesome-ness” will be via our FACEBOOK page!  Get on it and start sharing your experiences!


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Posted by on Mar 17, 2011 in Blog |

Friday March 18, 2011

Back Squat 5-5-5-5-5

Rack Lunges (each leg)
Push Up + Renegade Row each arm

1. Get your photos done before the 30 Day Challenge starts! Let me know at the gym.

2. Bod Pod testing is scheduled for April 30th from 9-1:40pm.

3. Bring a folding chair with you for the Whole 9 Seminar! This is going to be great!

4. If you don’t have Andy’s email for the “30 Day Transformation” challenge, let me know and I’ll send it to you.

5. Go cheer Kevin, Beth and Jared on at CrossFit St. Paul this weekend at 1:30 if you’re twiddling your thumbs this weekend! I’ll be there in spirit. :)

Jess.  Is.  Focused.

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Posted by on Mar 16, 2011 in Blog |

Thursday March 17, 2011

1-1-1-1 Turkish Get Up
5-5-5-5 One Leg Deadlift each side (hold kettlebell in each hand)

For Time:
Row 1500m
100 Hollow Rocks

Don’t forget to get “before” photos taken this week for the 30 Day Challenge!

Happy St. Patty’s Day!

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Posted by on Mar 15, 2011 in Blog |

Wednesday March 16, 2011

Weighted Pull-ups 3-3-3-3-3
Weighted Push-ups 3-3-3-3-3

3 x ascending ladder, rest 2 minutes between ladders attempts.
Score is lowest time attempt.

1 Power Clean (115/155)
1 Rope Climb (sub 8 pull-ups)
7 Dumbbell Squat Jumps (20/30)
7 HSPU (sub feet on a box)

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Posted by on Mar 14, 2011 in Blog |

Front Squat

AMRAP 15 Minutes:

15 Ball Slams
Run 100m
1 Heavy Deadlift

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