Power Cleans, Pull-ups

Mark S. and Russ doing some legit wall climbs.

Pre-WOD:

FS work up to 1rm or 5x5

WOD:

75 Pull-ups

75 Power Cleans (95/65lbs)

There is no RX'd order break it up however you want. 

Post-WOD: 

a little bit of Hip and Shoulder mobility 

Programming notes: Today we will be calling no reps on the power cleans if you do not get the elbows through. Saw a lot of what I call football player cleans last week with the elbows directly under the bar. I promise it's easier to learn how to do it right.

Monday 4.30.12

Lb for Lb who do you think is stronger? The guys or the girls of the gym. My vote goes to the girls.

Hello all,

Got a couple minor things to report. First Derek will be coaching the am classes and the 11:00 class Monday. I wasn't  feeling too hot yesterday and went to the doctors turns out I have strep. I am contagious for 24 hours from my first dose of antibiotics which was about 4:00pm Sunday. 

Second, I have had two comments/suggestions in the new box. First was someone said they were stronger when I had a Mustache. I'll work on that one. Second was a suggestion to add programming notes to the blog to give everyone an idea of why we do what we are doing. I will add those about once a week to the blog because I usually plan out 1 week in advance. 

Programming notes:

Most of my programming will include several couplets or triplets (2 or 3 movements repeated) with a chipper, and single mode thrown in about once a week. Most weeks I put an emphasis on a certain lift or movement I noticed many were having trouble with. Last week I noticed (especially with heavy weights) that many weren't getting their elbows through on cleans. So we will be going back to the basics of the Front squat this week with some cleans added in as well. I spent some time over at CrossFit St. Paul last week. they programmed a heavy single backsquat every day before the WOD. Many set new P.R.s including me. We are doing the same with Front-Squats this week, the kicker is you must prove you  can do a decent Front squat before you are allowed to lift heavy. This means no crossing the arms across the chest (unless you have an injury)  This is up to the coaches discretion whether you can lift heavy, otherwise keep it light-mid weight and work on it. 

Pre-WOD:

Front squat,  work up to 1 rm or 5x5 lighter weight

WOD:

4 rounds for time:

400m run

10 Front squat (135/95lbs) (more experienced athletes please pull from the floor)

3 Wall-climbs

Post: mobility 

stretch out those wrist and quads

Strength Class:

FS 1-1-1-1-1

BS 1-1-1-1-1

4 rounds for time:

7 FS (225/135lbs)

5 wall-climbs

Sunday 4.29.12

Sunday WOD:

We are going to meet at the gym at 11:15 then run the James J. Hill stairs.

We may or may not be using Sandbags. 

Friday 4.27.12

Bobby M. pushing weight.

This has probably been the hardest week of WODs we have had. Next time we do a hard workout think back to this week. Expect some lifting days and a lot of mobility next week. 

WOD:

800m run 

15 pull-ups

30 push-ups

45 squats

60 sit-ups

800m run

25 Wall- balls

25 Box jumps (24/20)

25 Kb swings (24/16)

800m run

Thursday 4.26.12, Derek's first classes

I should have kept the beard.

NEWS: Twins game is Saturday starts 12:10 We are meeting at Bennetts's down the street at 10:45ish then they are going to shuttle us there. If your name was on the list to go please bring in $19 for John. He paid for them out of his own pocket based on how many signed up. If you can't go now but your name was the list please still pay him or find someone to take your place so he's not dropping a bunch of money for the game.

Beef Share: So the person we talked to originally gave us the price for corn fed beef and it was the price before being processed. All said and done we will be getting our meat wrapped and cut for around $4/lb. (Grass fed steak was 10.99/lb and ground beef was 6.99/lb at the market the other day) The meat is 100% grass fed and the butcher went to look at the animals and said they look great. We will be getting a total of around 500lbs and split between 25 people is about 20 lbs a person. The butcher was referred to us by a friend of John's but he is still asking for a deposit of about half. If you are still interested bring in $50, I'll write it down and ask for the remaining balance when we get the total. If you want out, no worries, I like meat. 

The morning classes will be Derek's first lone coached classes so go easy on him.

WOD: 

100 Thrusters for time

Stop at the top of every minute and do 5 burpees then continue on your way to 100.

Ninja Weight (135/95lbs)

Firebreather (115/80lbs)

Normal (95/65lbs)

Scaled (anything below)

40 minute time limit

It would be a good idea to mark your reps down

Other ways to scale include

- 3 burpees instead of 5

-work your way to 50

-or any combnation

Wednesday 4.25.12

I made Jordan lift outside to avoid another chalk mess. He did get a 430 lb Deadlift PR though.

Pre-WOD:

For newer members we will review movements and scaling options.

For those that feel comfortable with the movements do:

Deadlifts 1-1-1-1 

WOD

5 rounds for time:

2 muscle-ups

3 deadlifts (355/205)

4 handstand push-ups

5 cleans (205/120lbs)

4.24.12

I'll try not to tear this one down.

Pre-WOD

HPC review
Hang Power Cleans

3-3-3-3-3

WOD:

With a continuous running clock.

800m run

3 min rest

400m Sandbag run

3 min rest

800m run

3 min rest

400m Sandbag run

You may sub 1000m row

then 500m elevated row. (back end on 20'' riser)

Monday 4.23.12

Watermelon Smash

WOD:

Regionals individual event 4

·         50 back squat (135/95lbs)

·         40 pull-ups

·         30 shoulder to overhead (135/95lbs)

·         50 Front squat (85/65lbs)

·         40 pull-ups

·         30 shoulder to overhead(85/65lbs)

·         50 Overhead squats (65/45lbs)

·         40 pull-ups

·         30 shoulder to overhead (65/45lbs)

Strength WOD

10-9-8-7-6-5-4-3-2-1

·         Backsquat  (70% of 1 rm)

·         Strict pull-ups

·         Shoulder to overhead  (bw/.75bw) 

Sunday Park WOD

Congrats to Rubens for winning the Lifetime Fitness Alpha competition this weekend.

Sunday's WOD will be at the park on Montreal and w. 7th.street rain or shine. Starts at 11:15am















Partner WOD:
4 muscle-ups each  (sub 8 ring pull-ups, 8 ring dips or 16 ring rows)
600ish m sled pull  (may switch as often as you want)
3 muscle-ups each  (6 pull-ups 6 ring dips or 12 ring rows)
200m burpee long Jump  (alternate between you and your partner)
2 Muscle-ups each (4 pull-ups 4 ring dips or8 ring rows)
600ish m run
1 muscle-up each  (2 pull-ups 2 ring dips, or 4 ring rows)

Friday 4.20.12 baseline + overhead

Pic from the first Sunday WOD

WOD
Baseline
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Post WOD:
Press
5-5-5-5
Push-Press
3-3-3-3
Jerk
5-5-5-5

Thursday 4.19.12

A.B. doing some TTB

Pre-WOD:
6-6-6-6-6-6
Tall box Jumps

WOD:
20 in and out tire flips
3 min rest
30 burpees
3 min rest
40 wall balls (20/14lb)
6 min rest
repeat 1 more time

Wednesday 4.18.12 cleans and backsquat

Noah wins the prize for best sweat angel of the day.

Pre-WOD:
standing long jump

WOD:
Cleans
2-2-2-2-2
Back-squat
5-5-5-5-5

6:30 Strength class
will be the same as normal WOD today.

4/16/12 ''Eva''

WOD: ''Eva""
5 rounds for time
800m run
30 KB swings(32/24kg)
30 pull-ups

This is a hard WOD. It has 50 min time limit so scale as needed, and no the Kb weights are not incorrect. 

Monday 4.16.12

Sarah has more than her body weight on the bar.

Pre-WOD:
Snatch
2-2-2-2-2

WOD:
12 Minute AMRAP
10 Snatch (95/65lbs)
15 Box Jumps (24/20)

6:30 Strength Class:
Snatch
1-1-1-1-1
OHS
2-2-2-2-2

First Sunday WOD, and Yoga is back!

A great example of why you don't need to pay much attention to the scale.

YOGA at 10:00am
WOD starts at 11:15, please do not show up before 11:05, Yoga may still be in session.
WOD:
With a Partner
2000m Row (switch as often as you like)
Then each do 3 rounds of
12 front squat (135/95lbs)
12 pull-ups
12 burpees
one partner does a set of 12 front squats the other holds a plate above the head (45/25lbs)
Then the same with pull-ups, and burpees for all 3 rounds

Friday the 13th Chipper

Not bad Evie

WOD:
100 Double-Unders
10 Burpee box jump (24/20'')
20 Power Cleans (75/55lbs)
30 SDHP (75/55lbs)
40 lateral Jumps (each side)
50 toes to bar
40 lateral Jumps (each side)
30 SDHP
20 Power Cleans
10 burpee box jump
100 double unders

Thursday 4.12.12 Helen

Swinger

Pre-WOD:
OHS
1-1-1-1-1

WOD: Helen
3 rounds
400m run
21 kb swings (24/16kg)
12 pull-ups

Wednesday 4.11.12 Thrusters/Wall-climb

Remember when it was warm outside?

Pre-WOD:
3 cone drill (2 attempts each direction)

WOD:
10 Thrusters (115/80lbs)
5 Wall-climbs
8 Thrusters
4 wall-Climbs
6 Thrusters
3 Wall-Climbs
4 Thrusters
2 Wall Climbs
2 Thrusters
1 Wall Climb



6:30 Strength Class
6-6-6-6-6
weighted jumps
I did a similar overhead combo with CFSP last week, it was good.
5 rounds max weight
1 press
3 push press
5 jerk

Tuesday April 10th - Five Tasks for Time

A lot of veggies together make a salad.
A lot of little challenges make today's WOD.

Pre-WOD
Wall Sit for Time

WOD
So you'll arrive and there will be 5 challenges, mini-WODs if you will, on the board.
We'll review range of motion, start the clock, you'll track and post your times/performance.
Get them done in any order you choose.

How will YOU handle the suspense and wondering?

Monday 4/9/12 Junkyard WOD

Ryan S posted a 43:00 10k last week.

Pre-WOD: 400m sandbag run for time (60/80lbs)
WOD:
With a partner 2 rounds
2 min at each station 1 min rest after each round
Tire Flips
Sledge hammer swings
Sand bag shuttle run
Bumper plate ground to overhead (45/25 lbs)
Medball sit-up passes
Box Jumps (24/20)





6:30pm Strength WOD:
1-1-1-1-1
Clean and Jerk

Heavy WOD:
21 Tire Flips (450lb Men/300lb Women)
15 Squat Cleans (155/105lbs)
9 Muscle-ups

Front Squat Friday 4.6.12

Elijah and Joe hanging while the parents sweat.

Reminder, we have an 11:00 class today but no evening classes. We still have Open gym from 8:30-Noon Saturday

Pre-WOD:
3-3-3-3-3
back squat

WOD: 5 rounds
400m Run
1 min to do max reps Front squat (115/80lbs)
score= 1 sec for every rep subtracted from your final time.

Thursday 4/5/12 5k or 10k Run or Row

The floor was so clean that day.

WOD:
 Run or Row a 5k or 10K
I will follow on my bike to make sure nobody pulls a Katy.

10k is on the board and the current times aren't much to brag about. 51:40 or less takes 1st place.

Wednesday 4/4/12

Rachel is trying out for Cirque De Soleil, she has a hookup in the Circus Industry.

Pre-WOD:
Snatch Review

WOD:
Snatch Drops
3-3-3-3
Snatch
1-1-1-1-1
Over Head Squats
3-3-3-3-3

Tuesday April 3rd - Partner Kelly

Worth checking out: journal.crossfit.com
A treasure of articles, videos, pointers, etc.
If it's 'CrossFit' you can learn more about it there.

WOD
You and a friend get to team up and tackle 'Kelly'
Between the 2 of you:
150 Wall Balls (20/14)
then
150 Box Jumps (24/20)
While one partner is working the other runs a 400, when they return you switch.
Keep adding up your reps and get it done!

Chipper Monday 4/2/12

We have a little extra space now.

WOD:
800m run
10 handstand push-ups
20 Thrusters(95/65)
30 wall-balls
40 pull-ups
50 kb swings (24/16kg)
60 sit-ups
70 squats
80 Double-unders
800m run



6:30 Strength class
Pre-WOD:
Thruster ladder
Start at (85/55lbs)
and move up 10 lbs every minute until failure within that minute.

WOD:
alternate not for time
6-6-6-6-6-6
Weighted Pistols
Bench Press (80% of max)