Healthier Halloween

We are keeping this article short, sweet, and to the point. How the heck can you be healthier on Halloween? Read the six short steps below. WAIT. Wait to buy all the candy the day of Halloween- every single bit of it! This will ensure you don’t buy that big ‘ol bag of...

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5 Considerations Before You Select a Gym

Not all gyms are equal. Far from it, actually. Granted, most look the same way, have rows of machines, or as in our case, no machines but rigs, rowers, and other equipment. But that's only what you see when you step in. To select your future 'home away from home',...

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Are you sitting down?

3 Proven Ways to Squash the Trappings of Sitting Sitting’s reputation has taken a turn for the worst recently, and for good reason:  As your body sits, it adapts to that posture, usually resulting in muscles that are too tight in some places and too loose in others to...

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Muscles For Breakfast

4 Muscle-Building Breakfasts (and Mark Rippetoe Wisdom) Strength is one of the ten domains of fitness, defined as “the ability of a muscular unit, or the combination of muscular units, to apply force” (CrossFit Journal).  Did that definition just give you flashbacks...

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Virtuosity – The Art of Injury Prevention.

We get excited, especially when we are close to mastering a skill, or when starting out, or when we notice great progress. Often times, we can 'wrestle' our way into a pull-up, or squat that extra ten pounds if we just put a little oomph into it and sacrifice a little...

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Napping 101 – there is science behind the nap!

According to the National Sleep Foundation, humans are part of only 15% of mammals who segregate their days into sleeping and being awake.  The rest of our mammalian cronies have multiple awake and sleep periods a day.  Think of your pet's life; that’s what we’re...

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Attitude Adjustment

“Well, I guess I have to go work out…” “Aww… do we have to do strict pull ups?” “Coach, why do we have to run 400 meters? 200 is good, isn’t it?” Is this you at the gym?  I know that sometimes it’s me... and while it’s easy to slip into this frame of mind, it’s...

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4 Tips for Healthy Minnesota Camping Meals

Here is a guest post from one of our members and previous coaches, Beth! Camping in the summer is an American staple vacation. We're going to fill you in on how you can go about eating healthy, while being out in the wilderness! Whether you're packing several miles to...

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Beating the exercise blues

When you first started working out, everything was challening but new and exciting.  The people, the energy, the movements, all the things you didn’t know you could do but now have done repeatedly make you feel invigorated (but exhausted) and ready for more each day....

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5 Foods our coaches stack in their fridge

It’s inevitable… you’re going to eat the food in your house sooner or later, and in the case of the busy, the stressed, or the hangry (that’s right, HANGRY), it’s probably sooner.  Each bite you take is either going to be a chomp towards better health and fitness or...

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You Turned Type-2 Diabetic. Now What?!

What’s It Gonna Take? Guest post by one of our members. Thank you for sharing your story, Michael! Each person is motivated by an event, some form of circumstance or situation. I’m no exception. To finally answer my "what's it gonna take?", I first had to take a hit...

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9 Ways to Stabilize Your Blood Sugar for Everyday Life

Lately, there's a lot of talk about blood sugar stabilization. This is especially true for people who are pre-diabetic or already diagnosed with diabetes 2. However, what most don't know, is that blood sugar stabilization also matters for individuals who are nowhere...

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The Fastest Way to Lose Fat with Minimal Time Investment

 We’d like to be fitter not fatter, more trim than loose, and want to feel self-confident, not self-conscious. Ideally, we want all this to get done with as minimal of timely investment as possible. The problem here is: Time. It’s that precious commodity, that as a...

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Watered down a bit

At some point in our lives, most of us have stepped on the scale in the bathroom, looked at ourselves in the mirror, with a raised critical eyebrow. Most of us aren’t exactly thrilled with the readout when we look down between our feet, or how that bikini fits. Weight...

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The Future…

Howdy & Welcome,   In the future, we will use this space to share the views and opinions of our coaches, members and whatever else we find worthy of bringing to your attention. We invite you to tune in (subscribe to the right) and get the latest opinions,...

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Friday, May 29, 2015

CROSSFIT CLASS: SKILL/STRENGTH 5 Rounds, alternating movements: 3-4 Muscle Ups or Progressions 5 Bulgarian Split Squats /Each Leg 15 Hip Extensions Sub for Muscle-Ups 5 Switch Grip Pull-ups (ADAP) Substitute 5-7 Dips (ADAP) METCON Partner WOD: 7 Rounds 200m Row 5...

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Thursday, May 28, 2015

CROSSFIT CLASS: SKILL/STRENGTH Barbell Bent Over Rows 5 x 10 THEN: Strict Press from floor 3 x 10 ADAP METCON AMRAP: 10 minutes 100m Run 25 Thrusters (75/53) 50 Double Unders/Speed Jumps UPCOMING AT TAL: LET SUMMER BEGIN, TAL Park WODS are back! Our first Park WOD of...

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Wednesday, May 27, 2015

CROSSFIT CLASS: SKILL/STRENGTH Deadlift - Sets across 6 x 2 METCON 20 minute AMRAP: For Quality & Strength 4 Deadlifts @ approx. 65% 10 Weighted Sit-ups 8 Pistols (Weighted / Scaled) UPCOMING AT TAL: A.I.M. is coming, and we want you to try it out for FREE! Our...

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Tuesday, May 26, 2015

CROSSFIT CLASS STRENGTH EM on the 90 seconds: 7 Rounds 5 x Overhead Squat @ approx. 65-70% of max METCON 21-15-9 Push Press from floor (83/125) (63/95) Box Jumps T2B UPCOMING AT TAL Friends and Family day is this upcoming SATURDAY! (That's Saturday, May 30th!) If you...

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Monday, May 25, 2015

Happy Memorial Day! Thank you to all who have served and made the ultimate sacrifice. We greatly appreciate what you have done. Today's workout is in honor of you. "Murph" For Time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run We will begin at 9:30am....

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Friday, May 22, 2015

CROSSFIT CLASS: SKILL/STRENGTH FOR DIFFICULTY/QUALITY 5 x 7 Deadlift METCON FOR TIME BENCHMARK "Jackie" 1000m Row 50 Thrusters (45lb) 30 Pull-ups UPCOMING AT TAL: SUMMER IS HERE! (Well, kinda.) But what we really mean is that PARK WODS ARE COMING again to TAL! First...

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Thursday, May 21, 2015

CROSSFIT CLASS: SKILL/STRENGTH Weighted Push-ups or ADAP 5 x 3 3 Rounds: 10 Pistol Roll-back (Candlestick roll to pistol) Handstand Skill Work (2 Wall Walks / 45sec - 1min Hold / 10m Walk on hands) METCON Sleds: 5 Each 50 feet down, 50 feet back. Teams of 3 or 4 share...

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Wednesday, May 20, 2015

CROSSFIT CLASS: SKILL/STRENGTH FOR TOP WEIGHT 6x2 Touch n Go Power Clean ••20 minute cap. METCON FOR ROUNDS+REPS AMRAP: 15 minutes 12 Power Clean (73/115) (63/95) 15 V-ups / Sit-ups 6 x Shuttle Sprints OLYMPIC LIFTING CLASS: At 90% of 1RM 5x1 Clean and Jerk 5x1 Snatch...

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Tuesday, May 19, 2015

CROSSFIT CLASS SKILL/STRENGTH BENCHMARK FOR BEST/WORST SCORES 3 Rounds of Max Unbroken Pullups *2 min rest between sets METCON "Iron Lung" FOR TOTAL TIME 2 Rounds Row 800m Rest exactly 3 minutes Run 800m UPCOMING AT TAL: Do you have a friend that you've been DYING to...

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Monday, May 18, 2015

CROSSFIT CLASS SKILL/STRENGTH BENCHMARK: OHS - 1RM or 3RM (Coach's discretion) METCON FOR TIME 5 Rounds: 10 DB Thrusters 20 Russian Swings (22kg/28kg) **12 minute cap Huge congrats goes out to all of our competitors representing The Athlete Lab this weekend both at...

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Friday, May 15, 2015

CROSSFIT CLASS SKILL/STRENGTH Skill / Strength **22-25 minute cap. Back Squat A: 1RM F: 3RM Beginner: 3 Reps @ 30X1 Tempo METCON 10-9-8-7-6-5-4-3-2-1 Back Squat (103/145) (83/125) HSPU (Sub Strict KB-Doubles) **15 minute...

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Thursday, May 14, 2015

CROSSFIT CLASS: SKILL/STRENGTH FOR TOP HEIGHT Max Height Box Jump (BENCHMARK) *15 min cap METCON FOR BEST/WORST TIME "Baseline" (BENCHMARK) 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups *Rest 5 minutes and repeat *20 minute cap If time: Ankle mobility, Calf...

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