Friday 12/30/11 Death by

WOD:

Death by pull-ups (min 1 do 1 pull-up, min 2 do 2 pull-ups, continue until you die) 

rest 5 mins

Death by 20 m sprint



Strength day

Future Crossfitters

WOD:

5-5-5-5-5

Deadlift

5-5-5-5-5

Bench-Press

Post-Wod:

Stretch out shoulders and roll out legs and glutes.

12/28/11 Nancy

Katy: Tony I need to get 10 pull-ups before the end of the year.

Me: I saw you do 7 the other day without even trying hard. Just do it right now. (sorry about the bad videography)

Sidenote: Brenda did 2 pull-ups the other day. How many Grandmothers do you know that can do unassisted pull-ups.

WOD: Nancy

5 rounds for time

400m run 15 overhead squats (95/65)

Pre- wod challenge:

400m run for time



Tuesday 12/27/11 Chipper Craps

Betsy swinging away

WOD:

Chipper Craps

It's been awhile since we have done chipper craps

The 5:30 am class will roll to determine the wod for the day.

We may do challenge of handstand walks if the wod is short.

12/26/11

Santa is already trying to work off those cookies.

WOD:

5 rounds for time

400m run

12 front squats (155/105)

12 pull-ups

12/24/11 Christmas Eve.,wod results from this week, and Sat. WOD

Open gym Saturday 9am-11am give John a big thanks for hanging out for a couple hours and send Bo good thoughts, he had surgery a few days ago.

Saturday optional WOD:

21-15-9-15-21

split squat jumps while holding med-ball

clapping push-ups

sit-up ball throws against wall



Friday 12/23/11

Tony Holte

Reminder Morning Classes only, there will be an open gym Sat. from 9-11am

WOD: 12 Days of Christmas

1 Heavy Deadlift (245/185)
2 Muscle-ups (sub ring dips)
3 barbell thrusters (95/65)
4 Pistols
5 heavy kb swings (32/24)
6 burpees
7 pull-ups
8 weighted lunges
9 push-ups
10 wall-balls
11 tall box jumps
12 wall-climbs

Thursday 12/22/11

Monica got to the top!

WOD:

5 rounds for time:

4 muscle-ups

8 handstand push-ups

16 kb swings (24/16)

Pre-Wod challenge: test max vert. jump

12/21/11 Junkyard WOD 2

Fun with the ropes. Congrats to those that finished the burpee challenge!

 

 

 

 

 Pre-wod challenge:

Rope climb practice and technique (We will show you how to scale)

WOD:

3 rounds, 1 min at each station for max reps 1 min rest after each round.

We will do 2 heats and have someone count reps for you because scoring is hard to add up on the fly.

Sledge hammer swings (12lb/8lb)

10 m sandbag sprint each bag is worth 3 reps (60 lbs)

hand over hand sled pulls with rope, each mat worth 1 rep (men and women both pull 70lbs)

Rope climbs each ascent worth 4 reps if done scaled worth 2

I will have a score card drawn up for everyone.
Test out the weight on the sled and sand-bag weight, let your score-keeper know if he or she will need to help you switch weights. If you do change weights on the sled please replace them before moving to rope climb.

10/20/11 Burpees!

We now have ropes!

It's the last day of the the burpee Challenge. I bet you can guess what the wod is.

WOD:

100 burpees for time

Congrats to Megan, Kayla, and John you will be getting your name permantly on the wall and t-shirts John had made plus the earn your stripes shirt that we will be getting in January (that was the secret way to get them).

Challenge:

hand over hand rope climb across the gym and back. Wear a pair of long socks or pants for the challenge.

Monday 12/19/11

Pre-WOD challenge:
hang clean review and practice with sticks
Hang cleans
5-3-1-1-1 (If not comfortable with heavy loads work on catch with lighter weights)

WOD: This weekends final throwdown wod
5 min AMRAP
10 front squats (185/135)
5 wall climbs

Holiday week schedule:
I am leaving town Friday after morning classes and will be back Monday the 26th for afternoon classes. If anyone wants to do/ supervise an open gym talk to me this week.

Friday the 23rd - 5:30, 6:30, 7:30am only (no afternoon classes)
Sat. 24th- no classes
Sunday 25th -closed
Monday 26th - 4:30, 5:30, 6:30 pm classes only (no morning classes)

We are now selling raffle tickets for the fundraiser this weekend. $5 per ticket
You could win some cool gear. running gloves, t-shirts, free adopted piece of equipent, hats, beanies, water bottles, custom cake and more to come.

Wod results from this week an Sat. wod.

Press, push-press, jerk

 Light Fran

 "300"

Kelly

We will be closing at 11:45 today so come early.


Saturday optional WOD:
5 rounds
500m row
15 front squats @95 lbs

12/16/11

What a jerk!

WOD  you can get on the board for this one.

"300"

25 pull-ups

50 deadlifts (135/95)

50 push-ups

50 box jumps (24/20)

50 floor wipers

50 kb snatches (25 each side 24/16kg)

25 pull-ups

30 minute time cap

Pre-wod challenge: max distance handstand walk

Thursday 12/15/11

Noah the kettle-bell king doing some deadlifts

WOD:

Light Fran

 42-30-18

Thruster (55/35)

 Jumping pull-ups

Pre-WOD challenge:

Max distance Knee Jumps

Jump from knees land on feet for max distance (5 tries)

New years eve party update:

We are also going to be doing a raffle. $5 per ticket.  Items include:

Gym t-shirt +water bottle

1lb of deer jerky from Brent

 9" cake voucher from Megan

GSI outdoors t-shirt from Rubens

headlamp form Rubens

cold weather running glove from Rubens

gym baseball hat + water bottle

gym beanie + water bottle

adopt a piece of equipment of your choice

Possibly more coming soon



12/13/11

Monica and her baby clydesdale

Review and practice Press, Push-Press, Jerk

WOD:

3-3-3-3 press

3-3-3-3 push-press

3-3-3-3 Jerk

Pre-wod challenge: 2 mins max rep squat

12/13/11

It's never too cold to run, unless you live in Minnesota.



WOD: "Kelly"

5 rounds

400m run

30 box jumps (24/20)

30 wall balls (14/20)

This is on your to do list for the earn your stripes shirt.

Monday 12/12/11

Thanks for the pics Dajon!

WOD:

2000m test row

Post WOD:

Hip mobility 



Upcoming events

Darin showing that tire who's boss.

Hello all,
We have alot of things going on this next month.
1. There is a throwdown at CrossFit SISU on Dec. 17th. This is a 3 wod event that should prove to be fun. I will be competing and possibly 1-2 others from the gym. It will be fun to watch even if you don't participate. Dec.17th Throwdown
2. New years eve party at the gym. Most of you know that my bumper plates are breaking in half. Andrew had an idea to start a fundraiser to by more plates for the gym since I can't afford it. So on New years Betsy is providing a keg from Summit Brewery, I'll provide the root beer for the non-drinkers and we will be selling the cups. Maybe we can even do a keg-stand push-up WOD. Invite your friends and let me know of any more ideas for the party.
3. Early January we will participating in an on-line WOD competition. You are not required to participate but we will be doing the WOD from the comp as our daily workout. It is all for fun and there is a Masters division for ages 40+. If you want to participate officially or would like more info go to http://www.wodclubopen.com/ .
4. For those not interested in competing in workouts we have another comp for you. Body composition competition. The early part of January we will be measuring body fat % and taking weight. It will be recorded and then taken again the first week March. There will be prizes for the top male and female given we have enough participation.

Highlights from this week

Rubens is stuck under the ball

Running out of wall space

Call Evan and Krystal next time it floods

Dustin and Kerry going for it

She can build dam for the flood and push your car when it runs out of gas

Darin, I think you left your boots here. They might be Betsy's boots.

Ryan might be trading his CrossFit shirt for a smaller size if he keeps losing weight, 35lbs in 3 months!

Andrew up tall and Sarah upside down. (If you notice Andrew is using magic to lift the bar)

strong ladies

ohs and pull-up WOD times

Friday 12/09/11

Moving so fast he's blury.

WOD:

3 rounds

500m row/400m run (watch out for ice and polar bears)

15 deadlifts (185/135)

15 handstand push-ups

Pre-wod Challenge:

3-3-3-3-3 high-pulls at 110% max clean weight

Thursday 12/8/11

                                      Evan and Krystal going for it during the junkyard WOD

Thursday's WOD

Alternate exercises

10-8-6-4-2

OHS (95/65)

20-16-12-8-4

Pull-ups

Challenge: hang clean practice (We are going to work on full hip extension and dropping low.)

Wed 12/7/11 Partner junkyard WOD

Coach Russ giving Darin a spot.

We are having someone stop in to do a photo shoot tomorrow at 5:30pm. If you don't want your picture taken consider coming to another class.

WOD:

Max reps, 1 min at each station x 3 rounds 1 min rest afer each round (fgb style)

Tire flips (1 person on each side, flip back and forth)

Medball sit-up passes (14# medball, sit feet to feet, do a sit-up, pass ball, partner goes down and does a sit-up, passes and repeat, each pass is 1 rep)

Sled push (1 partner at a time, men 2- 45# plates and 1-25# plate, Women 1-45# plate and 1 25# plate. each time whole sled passes over a mat is 1 rep) 

Sandbag over "the wall" (each bag counts as 1 rep, partners can work together or do them seperate but you must get all bags over before you may go to the other side and start again.) wall is 48" tall

Over your partner burpees ( 1 partner holds a plank on elbows, the other goes over, chest to ground then back, each jump is 1 rep)

Keep counting up from station to station through each round. At the end of each round report score to the coach. Score is total of all 3 rounds.

Vote now, who has the better deadlift face? My vote goes to Miranda. (p.s she did 255lb deadlift Monday)

WOD: Karen (One my least favorite wods)

150 Wall balls for time

Challenge: Muscle -ups or pull-ups

Will we have any first time muscle-ups or pull-ups tomorrow?

Monday 11/5/11 testing

Check out the new coaches bios section of the site.coaches bios

Noah had mentioned the morning crew doesn't ever see how they stack up in the wods. I'm going to try to remember to take a pic of the board every day and post them here at the end of the week. Here are the results from Angie. Now I need to make my handwriting legible.

RX'D pull-ups, good job guys.

WOD:

Timberwolf total test day

work up to your max in:

Clean

Deadlift

Bench-press



Friday 12/2/11 Angie

There were 3 people to get over 45" on the med-ball box Jump. Evan got on the board for 1 step box Jump in 1st with 48"

We hit over 100 likes so I'm sticking to my word, bring it on Angie.

WOD: Angie

100 pull-ups

100 push-ups

100 sit-ups

100 squats

You can do them in any order you want but you must finish all 100 of one before moving to the next.