Front Squat
1-1-1-1-1-1-1

10 Rounds:
3 Heavy Front Squats
2 Power Cleans with same bar
1/1 Turkish Get-Up

On your third front squat, bring the bar down to the floor and do your power cleans. Then rack the bar again before your TGUs.

5 Rounds – Not timed, practice and focus, lighter loads
2 Snatch High Pulls
2 Muscle Snatch from floor
2 Power Snatch
2 Overhead Squat

Snatch
1-1-1-1-1

Finisher: Partner up with someone, with a rower. You each have 3 x 600m rows at 24-26 strokes per minute technique practice. While your partner is rowing, practice your double unders. If you have double unders down, perform as many in a row as you can while still taxed from your row.

Beginner/Intermediate: Work on your timing and anticipation. Try clearing one or stringing them together.

Take a look at the added events to the right!

We’ll be at the Open at CrossFit Minneapolis this Saturday from 1:30-3:30pm.  See you there!

Robyn O’Brien – Shedding Light On The Food Industry

10 Rounds, each lasting 1 minute long with a minute rest in between rounds.  You have 1 minute to sprint 8 x 10m lengths.  With remaining time, max reps of swings & walking lunges (alternate between the two).  Score is total reps.

Note:  Amy, Angela, Beth and Jeannie will be taking over classes Friday through Sunday.

First Open WOD at CrossFit Minneapolis this Saturday at 1:30.  Come and cheer our local athletes on!

AMRAP 20 minutes:
3 Power Clean to Push Press (95/135)
6 Back Squat same bar
9 Pull-ups
12 Ball Slams

I started the subscription to Beyond The Whiteboard.  CrossFitters should have received an invite email to join under CrossFit Athlete Lab.  This is where you can log all your WODS, lifting results, etc.  Donna posts the WOD, lifts and skills each morning by 9am.  You can keep track of everything online!  I will get the kinks out as needed.  I may have to change the subscription based on how many subscribe.  Let me know if you have any questions!

18 Minutes of work. Rotating through the 3 exercises, perform max reps in 30 seconds, with a 30 second rest between each one. You will perform each exercise 6 times.

Kettlebell Half Moons
Front Squat
KB Sumo High Pull

Glute ham developers or negatives on GHD: 5-5-5-5

2 Snatch High Pulls
2 Muscle Snatch from floor
2 Power Snatch
2 Overhead Squat

Snatch
1-1-1-1-1-1

8 Minute AMRAP:
5 Burpees
3 Deadhang Pull-ups
We can heighten the rings for this as an option, such that you can jump a bit from the floor and get your head in between the rings. Adjust the rings such that you only have a slight bend in the elbow when standing on the floor.

Weeeeee!!!!!

Weighted Push-ups
1-1-1-1-1-1-1

Seated Box Jumps x 30 (go as high as you can)
Kettlebell Deck Squats x 25

3 Rounds:
15 Hip Extensions
15 Back Squats (123/175)
15 Toes to Bar
100m Farmer Carry (as heavy as you can go in both hands)

Rowing Clinic this Saturday.  If something has come up and you are no longer attending, please let me know as it is sold out and I’d like to fill any spots that come about!

We are gearing up for our next 30 Day Challenge starting March 1st.  I love that all the newbies are asking questions and getting clarification on how to do this.  I have the Whole 30 packets printed off, you can pick one up at the gym when you hand in your $15 to the prize kitty.

Some quick tips and things to experiment with that will help you “think outside the box”…and eat better.

1.  Make your own mayo.  You won’t ever go back.  Infuse it with rosemary, sea salt and garlic.

2.  Find farm eggs off of  Craigslist.  I picked up 4 dozen last week from a family up in Centerville.  They have a farm and the eggs are super delicious.

3.  Start making ghee.  It’s easy and WAY cheaper.  Nobody wants to give up butter.  So don’t give it up, just clarify it.

Pastured butter from Trader Joe’s (I think I bought 12 of these!)

This came from about 2 pounds of butter.  Normally one jar costs near $10 at the store (eek!).  But this brings the cost down to about $4- $5 per jar.

This is how you make ghee (cheese cloths can be found at Fresh and Natural).  In order for it to work, you have to talk like her. 

1 RM Weighted Pull-ups (or practice your “slightly” assisted dead-hangs)
1-1-1-1-1-1-1

21-15-9
Power Clean (115/73)
Thruster (same bar)

Thanks CrossFit Tangletown for the WOD.

Throwdown video and some photos can be found on our Facebook page.  Thanks Beth, for putting together the video.  Pro shots will be posted hopefully tomorrow. Although, there’s 890 images….so that will be interesting to get through!  Thank you to Margo Lapanta and her great photography.

Paul and I had such a good time this weekend.  We thought everything went smoothly and welcome any feedback from those who attended, such that we can always make things better for future events!  We had lots of helpers, who made my job EASY all day.  I’m filled with gratitude~

I can’t move my arms, but LOVE it anyway!  Nice job everyone on all your efforts.  It’s always so inspiring to be around people who are serious go-getters!

The set up. 

Kettlebell Floor Presses
5-5-5-5/Each

10 x 20 second sprints
Go as hard as you can. There will be a 45 second break in between efforts.

Finisher: 3 sets of 20 Kettlebell Figure 8′s.

Turn Down the Lights, Turn Up Your Metabolism

A PR for Aly~