Monday June 23, 2014

Posted by on Jun 22, 2014 in Blog |

Review Clean and Jerk Clean and Jerk – work up to a challenging 1, sets across. 1-1-1-1-1 Note: Segment Pulls, Power Landing, Power Clean + FS or other accommodations as needed. 6 Rounds: Rest 90 Seconds. 5 Clean to thruster (73/105) (103/145) 7 C2B Pull-ups (scale) 100m Sprint Congrats to everyone who took part in the Granite Games Qualifiers the last 3 weeks.  Final rankings will be out and we’ll be able to see who makes it to the next round!  Great work everyone, and keep up the hard work!  Granite Games will be up in St. Cloud the weekend of September 12-14th. GUEST DAY:...

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Friday June 20, 2014

Posted by on Jun 19, 2014 in Blog |

The clock continuously runs.  You are responsible to work & rest through your 2 minute intervals.  Score is # of swings plus # of hand-release push-ups you can do. 4 rounds of each couplet. 4 Rounds:  2 minutes work, 2 minutes rest. Row 200m, then max OH Swings in remaining time. 4 Rounds: 2 minutes work, 2 minutes rest. Row 200m, then max hand-release push-ups in remaining time. Finisher:  30 Support Hold to L-sit on rings or bars.  (scale support hold to knee-ups) 1.  We’ll be hanging at the gym Friday night for the last of the Granite Games Qualifiers to cheer them on, and...

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Thursday June 19, 2014

Posted by on Jun 18, 2014 in Blog |

5 Rounds: 30 on/30 off. One round is both movements. Bear Crawl Broad Jump 15-12-9 (not timed) Heavy Deadlift (this should still be relatively TnG) Strict Ring Pull-up (adjust to bars, etc.) High Box Jump GHD Sit-ups x 2 (scale reps/parallel for fundamentals) 1.  Don’t forget that we’ll be grilling out Friday night 6-7pm at the last of the Qualifiers for Granite Games.  Come and join the cheering section and eat some grub! 2.  Guest Day – Next Tuesday!  Sign up at the front desk. Just some cool...

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Wednesday June 18, 2014

Posted by on Jun 17, 2014 in Blog |

For load: 2 Push Press + 1 Split Jerk 5 Rounds: From the floor 10 Front Rack Barbell Lunges 10 Front Squats 10 Push-Press Loading guideline:  (Fundamental weight) (53/85)  (83/115)  Finisher: 25 Dead Stop Heavy Swings Up and Coming: 1.  3 spots left for our Running Technique Clinic!  Register HERE. 2.  “Friday Night Fights” grill out at 7pm this Friday.  We’ll supply chicken skewers, veggie and fruit plate.  BYOB.  This is the last of the Qualifiers for Granite Games, so come and support the competitors who have been working hard every Friday night thus far! 3....

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Tuesday June 17, 2014

Posted by on Jun 16, 2014 in Blog |

Review Hang Power Snatch, load up. EMOM: 10 Minutes 3 Hang Power Snatch, climbing or work on technique per discretion of coach. AMRAP: 8 minutes 2 Power Snatch (63/95) (93/135) 2 OHS 2 Bar-facing Burpees Modifications: Segment pull to mid-thigh, then power snatch, overhead lunges if you don’t have mobility for squats (2/each leg). Finisher: Turkish Get Ups 1-1-1/Each side Amy is a great testimonial for how full circle all her training has taken her.  Major knee surgery on both the meniscus and ACL (dog park fiasco!)…..yet she is getting this range of motion in 10 days.  Did you...

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Monday June 16, 2014

Posted by on Jun 15, 2014 in Blog |

FUNDAMENTALS Back Squat – work up to a 5, sets across 5-5-5-5-5 3 Rounds: Scale reps and/or distance as needed. 15 Deadlift 15 Back Squat 400m Run Finisher: 4 x [20 sit-ups + 30 sec. plank], rest in between. FITNESS & PERFORMANCE Back Squat 5RM 3 Rounds: 15 Deadlift (93/135) (113/165) 15 Back Squat (same) Run 400m Finisher: 4 x [20 hollow rocks + 40 sec. plank], rest in between. Up & Coming: 4 spots remaining:  Running Technique Clinic on Sunday, June 22nd from 12:30-3pm.  This is such a great opportunity to learn the proper mechanics of running.  Save your knees, save your...

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