Friday - Partner Deadlifts?

Floor wipers are harder when you 6'6'' tall.
Saturday no intro class but we will still have Open Gym. Megan is gone for the next 2 weeks so no Yoga. I am gone but Derek is doing a Sunday WOD at 10:00am. Everything is back to normal next week. 

Partner WOD:
15 partner deadlifts (total body weight between you and your partner, lift at the same time)
200m lunge (one patner is lunging the other holds med-ball over head)
15 partner deadlifts
50 ring dips (one partner holds a plank the other does ring dips)
15 partner deadlifts
200 lateral jumps over barbell (one does work the other does a wall-sit)
15 partner deadlifts
800m sandbag run (80/60lbs, switch as often as you would like)

Thursday run/sit-ups

Just for fun I got a couple posters made, they should be here next week along with the window stickers. Stickers  ended up bigger than expected (about 16x10") I have a limited amount so let me know if you are interested.

Pre-WOD:

OHS

5-5-5-5

WOD:

Break it up any way you want.

2 miles of running 

200 sit-ups

Wednesday Deadlifts and HSPUs

Out lift a runner, out run a lifter.

Pre-WOD:

400m run for time:

1 min rest

Max burpees in 1 min

1 min rest

Max double unders in 1 min

Clean and Jerk

1-1-1-1

WOD:

For time:

4 rounds

10 deadlifts (50%/max)

10 handstand push-ups

6:30 Strength Class:

Clean and Jerk

1-1-1-1

WOD:

Score is total reps

Front squats (75% of max)

Push-Press (75% of body weight)

Tuesday 5.28.12 box jumps +station work

Gabe loves Wall-Balls

Pre-WOD:

OHS

2-2-2-2

WOD:

4  rounds Rotate every minute score is total reps after box jumps

1 min rest after each rd

12 box jumps 

Max KB swings (24/16kg)

12 box jumps

Toes to bar

12 box jumps

Sumo-deadlift high pulls (75/55)

Memorial day Murph

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

You can donate and receive a shirt at http://memorialdaymurph.com/index.html 

Remember,we have classes at 10:00 and 4:30 only on Monday. I set up an extra pull-up spaces outside to try to help with the busier classes. 1 hour time limit on the WOD.


Programming Notes:
OHS, this week we are going to put an emphasis on overhead squats and shoulder and ankle flexibility. There are about 6 people at the gym that can do decent OHS at full-depth. It's not a favorite lift of most but as Greg Glassman said "Hiding from you weaknesses is a recipe for incapacity and error." Plan on getting in some stretching and OHS practice before the WODs starting Tuesday. 

Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam

Friday 5.25.12 "300"

Getting Tough

Pre-WOD:

OHS 

2-2-2-2

WOD:

"300"

25 pull-ups

50 deadlifts (135/95lbs)

50 push-ups

50 box jumps (24/20’’)

50 floor wipers (135/95lbs)

50 kb snatches (24/16kg)

25 pull-ups

5/24/12 Are you feeling Randy?

Getting stronger

Announcements:
No WOD on Sunday, Yoga is still on but Megan will be out of town the following 2 sundays. We have a short schedule Monday 10:00am and 4:30pm only. We are adding the Friday 11:00 class this week.

Pre-WOD:
choose a lift and do 5x5
Overhead squat
Front-squat
back squat
deadlift
press

power snatch review
WOD

RANDY
75 Power Snatches  75/55

Box jumps, Deadlifts, short WOD

The crew that went to Regionals, thanks for the support. I would also like to give a big thanks to Derek and Noah for covering the classes, my aunties for watching the kids and Rubens for taking my to the E.R. on Tuesday.

For those that haven't heard I dropped a 4x4 on my toe yesterday, I won't be as mobile the next couple weeks.

Pre-WOD:
Tall box jumps
5-5-5-5
Deadlifts
3-3-3-3

WOD:
3 rounds
200m sprint
10 burpees
15 pull-ups

Strength Class:
Weighted jumps
6-6-6-6-6
Deadlifts
3-3-3-3-3
Bench -press
5-5-5-5-5

5/22/12 Shoulder are a burning

Abmats or hspu mats?

Pre-WOD:

Strict press

5-5-5-5-5

WOD:

20 box jumps (24/20’’)

100 shoulder to overhead (95/65lbs)

20 box jumps

Start and finish with 20 box jumps but every time you the bar touches the ground you get an additional 20 box jump penalty. You may rest in FS, BS, or OHS position.  No Crossing arms in FS position unless you have an injury. 

Monday-Backsquat and Cleans

This is what John looked like all weekend while carrying my luggage so I could "save my strength". Thanks again for all the help and for driving most of the way home.

Pre-WOD:

Back squat

work up to 1 rep max

Hang clean review

WOD:

1mile run

50 backsquat (135/95lbs)

30 hang Cleans (135/95lbs)

Weight comes from the floor

6:30pm Strength Class:

Back squat

1-1-1-1

800m run

25 back squat @70% 1 rm

15 cleans @70% 1 RM

racks allowed for the heavy load

Sunday 5.20.12 Park WOD

Congrats all Tough Mudder runners this weekend!

This Sunday we will be meeting at Timberwolf Crossfit at 11:15, then heading out from there to do a park workout. Please remember yoga is going on until 11:00, so show up only after that is finished.

Pre WOD: Indian Run (aka Train Sprints)

WOD

20 min AMRAP

10 wall balls
10 pushups
10 med ball cleans
10 twisting v sits with med ball

Friday 5.18.12

Rachel and Dean partner WOD

Reminder, No Classes on Saturday, all coaches are out of town or at the Tough Mudder race.
Partner Chipper
1 mile relay 200m at a time (4 trips to the first line per person)
Then:
1 partner does a 200m run W/med-ball over head (20/14lbs) while the other does work. Switch when your partner comes through the door.
100 squats
100 burpee box jumps (24/20'')
100 sit-ups
100 Kettle-bell Sumo deadlift high pulls (24/16kg)

Finish with 200m partner squat pass 10 burpee penalty per team every time the ball hits the ground. Do the penalty burpees in the gym after you are done with the med-ball passes.

Thursday 5.17.12

Fabers do pull-ups.

Reminder: No Open gym or 4:30pm classes Thursday. No Classes on Saturday. We will still have Sunday Yoga and 11:15 class.

Pre-WOD:
Clean and Jerk review
C&J
3-3-3-3-3 or technique work
rope climb review (scale by pulling yourself up from the floor)

WOD:
4 rounds
2- Rope climbs
18 clean and jerks (95/65)
400m run

We only have 2 ropes so we will stagger heats 2 minutes

Wednesday 5.16.12

The Ratleys come and cheer you on even on their rest day. 

Pre-WOD:
3x400 intervals, 2 min rest after each

WOD:
Deadlift
3-3-3-3-3
Strict Press
5-5-5-5-5

Strength Class has same WOD

Tuesday-Tabata Surprise

Pre-WOD:
OHS
3-3-3-3-3

Tabata Surprise
That's all you need to know

My favorite is the 500+ lbs of Farrington moving down  the road.

Monday-Snatches and DU's

This basketball court thought it would never be used again.
p.s. After doing HSPUs on the tail-gate of the truck it fell off and slid down the road on the way home.

Pre-WOD:
Power snatch
3-3-3-3-3

WOD:
12 Min AMRAP
20 DU's
10 Power Snatch (95/65lbs)

Strength Class:
Snatch
1-1-1-1-1

WOD:
Snatch ladder
We will do 2 heats, each person gets 2 bars. 2nd heat will change weight on the free bars for the 1st heat.
1 min at each station
choose either 20 double unders or 10 box jumps (24/20'') at the beginning of each station
move up the ladder until unable to complete the lift within the minute
start at 85/55lbs move up in 10lb increments

Sunday Mom's day WOD

Don't lean on any trees during the park WOD, Elijah had to go.

We are going to keep the park WODs going but with some more traditional CrossFit movements. Please meet at the gym at 11:00 to quick load up and head over. Don't be late we aren't going to wait around. Same park as normal on Montreal and w.7th but park in the lot by the school.

WOD: with a continuous running clock
"Diane" (I think Derek's mom's name is Diane")
21-15-9
Deadlifts (225/135lbs)
Handstand push-ups

3 mins rest

3 rounds
10 kb Snatches (24/16kg)
20 Wall-balls (20/14lb)
200ish m sprint

Some Phalen Park WOD photos

GOOD WORK TODAY TO EVERYONE WHO CAME OUT!

Few shots from Russ of the Phalen Park WOD

 Briefing

 Fearless leaders scouting it out, thinking it through

 Waiting, Focusing, Preparing

 Cheering others on, waiting for their heat.

 Flip, flip, flip, flip... almost there.

 GRRRRRR

 Well deserved rest after crushing it.

3, 2, 1, flip

5.12.12 Phalen Park Saturday WOD

Can you guess how much I paid for the tire?

For those of you meeting us at the gym we are leaving from here about 9:30. If you can help load the tires meet here about 9:15.

Phalen Park Partner WOD: 

100m partner tire flip

100m hand over hand sled pull (1 partner pulls-sled, the other does 20 push-ups, then switch) 

200m med-ball squat pass (like a wall-ball except you pass it to your partner, run by and they pass it to you)

200m burpee long jump  (go into a burpee, jump for distance, your partner goes down where you landed and so on) 

800ish m partner sand-bag run (1 sand-bag, two people switch as often as you would like)

*6 burpee penalty per team every time the med- ball hits the ground.

We are expecting 20+ people and many are beginners, there will be staggered heats. The beginners will go first and the more experienced can help change weights on the sleds and get the next heat set up. There will also be small prizes for the top male and female teams.

For you beginners don't let the workout scare you, we have tires of all sizes, we can scale the weight on the sled pull, we have different weight med-balls and sand-bags plus we can scale the burpee long jumps with 3 squats+2 steps forward. 

Friday partner chipper

Overhead plate runs are back!

Reminder: No open gym Saturday there is a park WOD with CrossFit White Bear at Phalen park.We will be meeting at the gym at 9:30, Bring a friend and a water bottle.

Friday 

Partner Chipper:

200m partner carry

50 handstand push-ups

100 pull-ups 

150 Push-ups

200m farmers carry (24/16kg in each hand)

800m run w/plate overhead

 -You may switch the carries as often as you would like. 2 kettlebells and 1 plate per team. No dropping the Kettlebells or plates on the side-walk, 20 burpee penalty for any team that does so. For the bw movements it is total reps between you and your partner.

Thursday FGB 5.9.12

Let's run 

Pre-WOD:
1 mile test run

WOD:

"Fight gone Bad"

3 rounds, 1 min at each station 1 min rest after each round

score = total reps

Wall-Balls (20/14lb)

SDHP (75/55lbs)

Box jump (20'')

Push-Press (75/55lbs)

Row for Calories

Wednesday 5.10.12

Just taking a stroll.

WOD:

1-1-1-1-1

Cleans

3-3-3-3-3

Back squat

Strength Class will be the same as normal WOD 

Tuesday 5.8.12

BFFs Sarah H. and Faith

Pre-WOD:

Hang power cleans 

5-5-5

Muscle-up technique

WOD: 10 rounds

2 Muscle-ups (2 pull-ups 2 ring dips= 1 mu)

4 HSPU

8 Kb swings (24/16kg)

 FYI the kbs are labeled

Monday 5.7.12

Andrew = fast

Pre-WOD:
Clean and Jerk review
Work up to 1rm Clean and Jerk (shoot for the records board)

WOD:
4 rounds
10 clean and jerks (135/95lbs)
400m run

6:30 Strength Class
Clean and Jerk
1-1-1-1-1
Deadlifts
3-3-3-3-3

Programming notes:

We spent some time on Front squats last week; everyone managed to keep their elbows up and many set new PRs. That being said we are going to put an emphasis on cleans this week and no one has any excuses for not getting those elbows through. We will do most variations including, hang cleans, power cleans, squat cleans and hang power cleans. 

Sunday 4.6.12

Anna, Nate and Bobby G. won't let a massive downpour keep them from doing some burpee broad jumps.

Sunday WOD:
Pre-WOD:
Max out in any of these:
Clean and Jerk
Snatch
Press
Bench-Press
Back-squat
Overhead squat

"Cindy"
20 min AMRAP
5 pull-ups
10 push-ups
15 squats

Friday 5.4.12

Squatting Scott, say that 5 times fast.
Guess what, no front squats today instead we will do a long WOD.

WOD:

1 mile run

50 Sumo Deadlift High-pulls (75/55)

400m run w/plate overhead (45/25) you may not drop the plates

50 med-ball sit-ups

100m burpee long jump

50 Split Squat Jumps

200m farmers carry (35/25lb plate)

50 KB swings (24/21kg)

1 mile run

45 min time limit 

Thursday 5.3.12

We had a 4 way tie for Front Squat at 155lbs, that is until Devon comes in and  does 155lbs for a set of 3 and then works her way up to a comfortable 195lbs.

Pre-WOD

FS Work up to 1 rm or 5x5 lighter weight

WOD:

2 rounds

Max reps of:

Thrusters (95/65) you may rest locked out at the top but not in the rack position

Ring dips (continous)

Toes to bar  

3 min rest between each movement

6 mins rest after 1 st round

Score=total reps 

5.2.12 "Isabel"

Weightlifting

WOD:

FS work up to 1 rm or 5x5 lighter weight

Snatch review

“Isabel”

30 power snatches for time (135/95lbs)

6:30 Strength WOD:

Snatch 1-1-1-1-1

Deadlift 3-3-3-3-3

Bench Press: 5-5-5-5-5