Posted by on Feb 24, 2011 in Blog |

Thruster 5-5-5-5

8 Rounds of the complex for max weight, rest in between complexes:

Dumbbell Complex:
3 Burpee to stand
3 Hang cleans
3 Push press
3 Lunges each leg

Have you seen this yet on PaleoDish’s Facebook page???? My mouth is watering….

Spicy Cajun Chicken Fingers

Serves 2-4


4 chicken breasts- cut into strips or chunks (fingers or nuggets)
2 cups ground almond flour- to coat
coconut oil- for cooking
2 eggs
1/2 lemon- juice squeezed and other 1/2 for garnish, squeeze on after
1/4 can coconut milk
2 tbsp curry powder
1 tbsp paprika
1 tbsp cumin
feel free to throw in some parsley flakes as well if you wish. you can play around with the spices to suit your taste


- cut chicken breasts into strips or chunks, set aside
- in a dish, combine eggs, coconut milk and lemon juice and whisk thoroughly
- then combine almond flour and spices together and stir
- in the meantime in a frying pan heat coconut or olive oil on medium to high heat
- next, take chicken stripes and dip in wet mixture
- then, roll and in dry mixture to cover completely (will have to get “dirty” and use your hands here)
- when ready, arrange chicken strips in frying pan and cook on both sides until golden brown
- drizzle with squeezed lemon juice and serve with sauteed veggies
- enjoy!”

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Posted by on Feb 23, 2011 in Blog |


Double Unders

Sit Ups

Cool down, mid-line strength and skill-work.

Sectionals start on March 19th at CrossFit St. Paul!  Thank you for hosting Mike and Andrea!  Spectators welcome!  I also need to know who is interested in doing the workouts.  They are held every Saturday at 1:30pm at CF St. Paul, otherwise we have to make other arrangements.  Talk to me if you’re interested, plus I need to find out further details.  SUPER FUN as CrossFit is getting BIG.  Come and cheer the athletes on!

Aaron diligently keeping track of his progress……

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Posted by on Feb 22, 2011 in Blog |

Overhead Lunges:  Use the barbell + weight
2-2-2-2-2 (each leg)

10 Rounds:
2 Front Squat (about 70% of your max)
50m one-arm farmer carry (switch arms each length)

Every 2 rounds do 1 TGU each side.

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Posted by on Feb 21, 2011 in Blog |

Back Squat 5-5-5-5-5

40 Swings
30 Pull-ups
Run 400m

30 Swings
20 Pull-ups
Run 400m

20 Swings
10 Pull-ups
Run 400m

We are getting close to the cut-off for the WHOLE 9 discount on their nutritional seminar!  If you’ve gone before and need the discount codes for yourself/parents, email me! REGISTER HERE!

Mark is interested in getting a “group order” of fish oil from Stronger Faster Healthier. This brand is what Whole 9 and Kelly Starett of Mobility WOD recommends.  We would like to get 10 people to order together for a cheaper price.  Here is the breakdown.  Sign-up on the board!

The breakdown of the costs (10 bottles of 10 oz size):
10 X $38 = $380 – Whole9 discount ($38) = $342 + Shipping $15.35 = Total cost  $357.45 or $35.75 per bottle.
A single bottle with shipping and discount is $42.47  for a savings of $6.72.
Zero fish burp, zero fish taste with a highly concentrated formula.   Average Omega-3 of 4000 mg / 2 tsp.
The flavors available are Mint, Lemon, Tangerine, Chocolate, and Vanilla.
Make checks payable to Mark Lacher.  I’ll collect at the gym!

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Posted by on Feb 20, 2011 in Blog |

Strict Press 3-3-3-3-3

HSPU (sub partial range, try to kip, boxes, strict db press)

Rest, if we have time we’ll do a few sprint intervals or work on skills.

Starting next week, we will implement snatch-work into the mix again. I sort of took a hiatus from this. If you have a hard time landing in an overhead squat, you’ll stick to power snatches for the time being (that just means you land in a quarter-squat).  All the work you’ve been doing with cleans intersects with snatch work.  Very similar.

Since beginning off-season training for football at the end of December, Lars has gained 10 pounds!  Great work so far dude, you’ll go far this coming season!

Stay tuned for details on TAL’s first annual Labor Day Weekend Camping Getaway… coming soon!

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Posted by on Feb 17, 2011 in Blog |

Deadlift 2-2-2-2-2-2

8 Rounds:
1 Deadlift
2/2 Split Jerks with dumbbell
3 Deadlift
4/4 Split Jerks with dumbbell

Rest. Then 5 rope climbs.
Beginner: Practice technique and jumping up and wrapping feet.

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Posted by on Feb 16, 2011 in Blog |

Midline strength work


Sledge hammers
Dumbbell Hang Cleans

Fact:  Smiling during your workouts makes it feel easier. :)

Mike in rack position.

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Posted by on Feb 15, 2011 in Blog |

Back Squat 2-2-2-2-2-2

AMRAP: 20 minutes
8/8 Rack Lunges
20 Double Unders (or 100 singles), practice your double unders each round though.
10 KB Pull-overs

Red pepper stuffed with albacore tuna & guacamole or wild caught salmon & guacamole.  LUNCH!

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Posted by on Feb 14, 2011 in Blog |

Romanian Deadlift 5-5-5-5-5

You have 2 minutes to run a 200m before each exercise, then perform as many reps as possible with remaining time.  2 rounds each exercise for a total of 6 rounds.  1:30 rest in between rounds.

Score is total reps.

Swings (16/20kg)
Overhead Squats with bar (33/45)
Hollow Rocks

This picture just makes my heart sing!!!  Nice landing Courtney!

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Posted by on Feb 13, 2011 in Blog |

Bear Complex: Perform 7 Complexes per round. 5 Rounds for max weight. Not against the clock. The point of this is to increase the weight you are using each round.

Power Clean (or Clean)
Front Squat
Push Press (or push jerk once you get heavy)
Back Squat
Push Press (or push jerk once you get heavy)

The boys warming up before our CrossFit Football class….these guys are gonna crush the competition this year!  Go Mounds View!

Oh yeah, and Happy Valentine’s Day!

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