For a legit score, you must finish all 7 of your complexes in the last round with the same weight.  Push press only, not push jerk.

5 Rounds.  Each round consists of 7 complexes.  One complex is:
Power Clean (or clean)
Front Squat
Push Press to behind the head
Back Squat
Push Press from behind the head

Anybody gonna PR this?  Let’s hear the bell ring!

The post Wednesday May 22, 2013 appeared first on The Athlete Lab.

Muscle Snatch – from the floor, work up to a single.

Hang Power Snatch – work up to a single.  (either from high-hang or take off position…coach’s discretion.)

AMRAP:  10 minutes
10 Power Snatch (63/95)
10 Pistols (total)

Compare to November 19th.

Finisher: 75 Reverse Hypers, 75 Spider Planks

Great job on the Pistol Performance Workshop everyone and congrats on getting one of these gymnastics-based skills in your “pocket of practice”.  Thanks for the email Josh 

Hi Kate,

 

Just wanted to say Thank You!  for the pistol workshop today, definitely gave me some things to work on so I can finally start incorporating them into my WODs.

 

Looking forward to the coming skill based work shops!

 

-Josh 

The post Tuesday May 21, 2013 appeared first on The Athlete Lab.

Warm up power cleans.

EMOM:  15 minutes (for load)
2 Power Cleans

Finisher:  25 Heavy KB Thrusters on each side.  Switch sides as needed.

Pistol Performance Workshop:   Monday at 10:15am or 7pm:  Sign up on our Events and Happenings Page!

Minimum standard is 10 total pistols (5 on each) free-standing.  You can use a kb or plate for counter balance.

Advanced Class Movements & Standards

Memorial Weekend Schedule:

Saturday:  Regular class at 8am

Sunday:  No Open Gym, closed.

Monday:  8:30am class available.  We have it capped at 20.  We will add a 9:30 if it fills up.

Thanks again for a great turn-out for the Murph Challenge on Saturday.  Check out our photos on Facebook.  I always look forward to it each year, and it’s such a great feeling to accomplish it and know that Michael Murphy’s spirit lives on through everyone who is involved in all CrossFit communities!

Welcome to Nick who joined last week!  If you see him, give him a warm hello~

The post Monday May 20, 2013 appeared first on The Athlete Lab.

Not Timed:

Dips (weighted if you can)
10-10-10-10

Heavy Wall Balls
12-12-12-12

Rope Climbs
3-3-3-3

Double Unders/Speed Jumps
75-75-75-75

Now that’s more like it!  Big group coming for Murph on Saturday morning and it’s going to be fun!  Remember this is for a fallen HERO.  Put yourself out there and meet the challenge.  See you at 8:30am!

The post Friday May 17, 2013 appeared first on The Athlete Lab.

Every 40 Seconds for 10 Minutes, 15 total reps: Snatch (climbing)
0.00 – 0.40 – 1.20 – 2.00 – 2.40 – 3.20 – 4.00 – 4.40 – 5.20 – 6.00 – 6.40 – 7.20 – 8.00 – 8.40 – 9.20 (last one)

Finisher:  5 x 30 tuck holds on rings/static bars

Memorial Murph Challenge:  This Saturday at 8:30am, paleo pot-luck to follow!  Be sure to sign up and join us in honoring fallen Navy Seal, Michael Murphy.  You can learn about Lt. Michael Murphy’s story at this link.

There’s no need to feel intimidated by this Hero WOD.  We’ll have all sorts of scaling options from ring rows, to rowing substitutes, to scaled distance on the run, to scaled reps.  It’s simply a great chance to challenge YOURSELF to whatever capacity you are capable of and have the full support of your fellow CrossFitters.  Get’er done!

Reminder:  Pistol Performance Workshop next Monday!  Sign up on our Events and Happenings Page!

Advanced Class:  If you are working on getting the movements initialed by a coach, please bring in your hand-out so the coaches can start checking them off!  We’d like to get a better idea of who is interested in working on this.

This?

Or……this!

The post Thursday May 16, 2013 appeared first on The Athlete Lab.

5 Rounds:
100m Farmer Carry (R)
100m Farmer Carry (L)
15 Back Squats at 3/4 of your body weight

From yoga teacher, Amy Dickson: 

Thanks to those that have laid out their mats with me this past season!

Chad – getting ‘er done at the 6am!

The post Wednesday May 15, 2013 appeared first on The Athlete Lab.

If you are able to stay on pace, be sure to partner up with someone of similar ability.  This WOD is nothing short of awesome!

Recover, then:

12 Minutes:
6 Strict Toes to Bar
9 Lateral Slams/Each
12 GHD Sit-Ups
15 Supermans

The post Tuesday May 14, 2013 appeared first on The Athlete Lab.

Deadlift/Thruster (108/175)
20/5 – 16/4 – 12/3 – 8/2 – 4/1

Compare to Tuesday, November 6th

Finisher:  100 Spider Planks

Reminders & Updates:

1.  Goodwill:  All the cubby stuff is in a bag in the closet.  Goodwill run in about a week.  Someone is missing a nice North Face Jacket, Birkenstock sandles, fancy work shoes…..some shopper will be nicely dressed!  Pick up your stuff!

2.  Through Monday the 13th:  Last day to get a discount on the Pistol Performance Workshop for Monday the 20th.  See our Events and Happenings page for codes!

3.  Advanced Class Movements & Standards:  Be sure to take a look at the bullet-points UNDER the movements.  The list of movements doesn’t necessarily mean that you have to perfect them just yet (ie, muscle ups).  I’ve also updated the list to include double-unders, which I forgot before.  Minimum of 20 in a row required.  Pick something and work on it!

Advanced Class Movements & Standards

4.  Only 9 people signed up for the Murph Challenge so far?  WHAT?!  I expect a bigger crowd and full support for a great hero from you all!  This is a fun morning and again, several modifications to the Hero WOD to choose from.  It’s always do-able for anyone involved!  Grill & Chill potluck (paleo style) following!  Bring a dish.

“$%*#-ing sleds.”

The post Monday May 13, 2013 appeared first on The Athlete Lab.

8 x 40yd Sled Pushes, switch with your partner.

Finisher:
30 Weighted Push-ups (challenging weight for you)
30 Strict Chin-ups

The post Friday May 10, 2013 appeared first on The Athlete Lab.

Warm-up Front Squats

2-2-3-3-4-4-5-5 (not timed)
Front Squat @ 70-75% of max
High Box Jump

Finisher:  30 Glute Ham Developers

Whoo hoo!  It’s here!  Your official Advanced Class Movement & Standards List!

Advanced Class:  As with any new class and time slot, this is “piloted” first to ensure that it is worth providing and that clients will take an active role in setting goals to get into this class.  We are providing a pistol workshop later this month specifically for this reason.  Other skill workshops will be up and coming!

Details: 

• Here is the Advanced Class Movements & Standards.  There’s a spot for a coach to initial when you are ready to check something off the list.  You must have ALL of them to attend the Advanced Class.
• We have decided to pilot this class on Thursdays at 6pm.  We need to work around Beginner classes, who is available to coach and so forth.
• The plan is to start this class on Thursday, June 16th (sorry, I have Mounds View graduation the week prior and I’m the one coaching!)
• This is a GREAT opportunity to make yourself BETTER.  You need to ask coaches for tips and help.  Sign up for workshops.  Look at the standards and pick something to work on.  Get on it.  Oh yeah, and the crap food that you’re eating isn’t helping your performance.  Just sayin’!

I will probably work on some type of skill for 4-week segments of time.  It would be good to get some repetition on things, and you can gain all sorts of ideas to work on it before/after classes.  Advanced classes will still lift, do WODs and the like, but this is also a chance to gain proficiency in actual SKILLS too.

Looking forward to working with you on this!  Your coaches are here to help you, so use them!

The post Thursday May 9, 2013 appeared first on The Athlete Lab.