Wednesday September 21, 2011

Posted by on Sep 20, 2011 in Blog |

Bulgarian Splits – Advanced use TRX Suspensions

Between each set, 30 second support hold in a tuck position on the rings or parallel bars.

4 Rounds:
8 x 10m Shuttle Sprint
20 Barbell Lunges 75/115
15 Hip Extensions
20 Renegade Rows


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Tuesday September 20, 2011

Posted by on Sep 19, 2011 in Blog |

4 x 10 Heavy Swings

3-3-3-3-3 Windmills

For Time:
Run 1200m
100 Double Unders
Row 1200m

Just a cool picture of Coach Angela.  If you haven’t had the pleasure of going through her warm-ups….well, best check out the noon class!  Nice guns girl.









Registration for Brutal Recess and the October Running Clinic:  CLICK HERE.

She Cooks.  He Cleans. 

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Monday September 19, 2011

Posted by on Sep 18, 2011 in Blog |

Overhead Squat

For Time:
Seated Box Jumps (20 inch)
Dumbbell Floor to Overhead (35/45)

Paleo Challenge Day 1: Did you try a new recipe this weekend? Did you buy some new ingredients that you’ve never had before? I bought fennel for the first time and roasted it with carrots. Sunday dinner: Lamb kabobs, with roasted carrots & fennel.

Marinade: olive oil, dried rosemary, lemon juice, crushed garlic, sea salt, cracked pepper. Marinaded lamb meat for a few hours before grilling.

Fennel/carrots: 400 degrees. Ghee, sea salt, cracked pepper, lemon juice. EASY.

Put your comments and new ideas on our Facebook page!

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Friday September 16th, 2011

Posted by on Sep 15, 2011 in Blog |

3 Rounds of: Move to a heavier load each time.
5 Halting Deadlifts
5 Jump Shrugs from the floor

3 Rounds at slightly lighter loads:
5 Muscle Cleans
5 Front Squats

Ring Dips

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Thursday September 15th, 2011

Posted by on Sep 14, 2011 in Blog |

Turkish Get Ups

5 x Handstands, practice tapping your heels off the wall.
5 x 5 L-sits on the rings or practice support holds. Sub, L-sits on parallel bars.
10/each pistol roll-backs. Rock back on the floor, stand up with one leg. Sub getting as low as you can on the box.

For Time:

Run 400m
25/each Overhead Kettlebell Lunges (16/20kg)
Run 400
25/each One-arm Swings
Run 200
25/each Overhead Kettlebell Lunges
Run 200
25/each One-arm Swings

If you have questions about the 30 Day Challenge officially starting next Monday, give a shout out on our Facebook page so we can help you!  Get your before pictures taken this week too.

Register for the BodyTribe workshop coming up on Saturday, September 24th from 10:30am0 – 4pm.

Register for the Running Clinic coming up on Saturday, October 8th from 1 – 4pm with CrossFit Endurance Trainer, Darcy Franklin from CrossFit Minnesota.

Marsha’s determined stare.

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Wednesday September 14, 2011

Posted by on Sep 13, 2011 in Blog |


2 Rounds:
3 minutes on/1 minute off: Row max distance
2 minutes on/2 minutes off: Max rope climb
1 minute on/1 minute off/1 minute on/1 minute off: Max deadlifts (135/185) & Toes to bar.

Score is TOTAL distance rowed between the two attempts + total reps of climbs + deadlifts + toes to bar. Subs when necessary.

Be sure to sign in for the 10:30am Saturday class if you plan on coming!

Bring a dish to pass for the 30 Day Kickoff potluck.

Can you just imagine what is going through Len’s head at this moment???  Captions anyone?  I can think of a few.  Swearing is involved.

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Tuesday September 13, 2011

Posted by on Sep 12, 2011 in Blog |

Back Squat – Find your one rep max

AMRAP 15 minutes:
25 Double Under
7 DB Squat Jumps (35/45lb)
6 Plyometric push-ups (alternating off the 45lb plate on the floor)

Sub for push-ups: Chest to deck, hands leave floor.

Sign up is ready on the scheduler for the 10:30am 30 Day Challenge workout on Saturday.  I have the regular 8am workout that day too.

I’ll have plates/utensils/water, bring a dish to pass for lunch.  YUM!

Brian getting some air time on his kipping pull-ups!

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Monday September 12, 2011

Posted by on Sep 11, 2011 in Blog |

Row 800m at 75% effort (practice your form, I’ll remind you of extra tips)
30 Sledge-hammer hits/each side

5 Rounds:
1 Strict Press
1 strict Pull-up
3 Strict Press
3 Strict Pull-up
5 Strict Press
5 Strict Pull-up

I know we did this workout this past winter, but I can’t find the date.  It should be in your notebooks.

Wow, this weekend was BRUTAL at the MS MUD RUN! The gang (about 33 of us) hit it hard on the muddy slopes of Trollhaugen on Saturday morning. I tried to find out how much money our team raised, but the website is FAR from user friendly, so if anyone can figure it out, let me know!

I am so proud of all of you who dared to do this for the first time….and for the second time!  We all agreed that it was tougher this year.  This race is no joke.  The funny thing is, I’d do it again next weekend if I could!  Why is that?  Crazy folks who like to feel pain. :)

Check out the Facebook Page for more pictures.  Sorry I didn’t get pictures of everyone involved, but I know you all are proud to have finished.  Beth totally kicked butt and finished first in our group.  Andy came in second and I came in third….just trying to keep up with them!  Nice job everyone!










Next Up:  30 Day No Sugar/Paleo Challenge Kick-off on Saturday at 10:30am.

Details:  Workout, bring a dish for the pot-luck lunch.  Bring your cookbooks, questions, etc.

1.  If you are at a loss for what to make, if you start Googling, I promise you won’t be disappointed.  You can always go to the Stuff We Like Page to start.  Key words:  Paleo recipes, paleo blogs, paleo nutrition……it’s endless nowadays.

2.  Let’s start discussion on our FB page regarding newbie questions, quick tips, fave breakfasts, etc.  Chime in, if you’re a veteran to this, to help folks out.

3.  Marsha, you can’t “paleo-ify” your lemon bars.  Sorry.  :(

4.  Before shots taken this week or on Saturday.  Put in your $10 to be eligible for the cash prize and a massage from Specific Family Chiropractic.  Group vote on before and after shots.



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Friday September 9th, 2011

Posted by on Sep 8, 2011 in Blog |

Power Clean: Spend 20 minutes finding your one rep max.

4 Rounds:
20 DB Lunges (30/40)
10 Power Cleans (95/135)

Handstand Push-up Progressions: Learn to kip, work on box hand-stand push-ups, get comfortable going inverted. There’s all sorts of ways to work toward getting better or closer to these.

If you’re running the MUD RUN tomorrow and you’re at class, go lighter or take an easier pace.

The 10 Best Mobility WODS for runners.

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Thursday September 8th

Posted by on Sep 7, 2011 in Blog |

Tabata Row
Weighted Pull-ups

Warm-up Overhead Squats

Overhead Squats (20/16/12/8/4) (95/115)
Pull-ups (18/14/10/6/2)

Coming after the build-out & painting is done (Oct./Nov. sometime)….OPEN GYM on Sundays! More details to come.

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