Sunday Filthy 50

This is the face Elijah made the first time I told him the workout was Filty 50.  He was 2 months old.

Noah and I will be at the Warrior Dash tomorrow so Derek will be running the WOD
WOD:
"Filthy 50"
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (24/16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs) *5 burpee penalty everytime an empty bar is dropped
50 Barbell Good Mornings
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Friday 6/29/12 Partner WOD

Coach Noah and Bryn, the 2037 Fittest Woman on Earth.

WOD:
Each person chooses a movement, if 1 finishes they help their partner until finished, then move on to the Sand-bag run and repeat with the next 2.

100 pull-ups/100 push-ups
800m sandbag run (1 sandbag per team (80/60lbs)
100 box jumps(20/16'') /100 kb swing (24/16kg)
800m sandbag run
100 Push-Press (65/45lbs)/ Sumo deadlift high pull (24/16kg kettlebell)
800m Sand bag run

Thursday OHS WB/BURPEE/DEADLIFT

Pre-WOD:
Overhead squat
5-5-5-5

WOD:

7 rounds
7 Deadlifts (225/135lbs)
3 burpee box jump(over the box 24/20'') , chest to floor, jump on box and off the other side 
7 Wall-Balls

Set up: Ball on one side of the box, Deadlift on the other.

Wednesday 6/27/12 Death by Thrusters

Solid swings ladies

Pre-WOD:
Handstand push-up kipping technique or handstand/hold practice

WOD:
Death by Thrusters (115/80lbs)
0:00-1:00 - 1 thruster
1:00-2:00 - 2 thrusters
2:00-3:00 3 thrusters
Continue this pattern until failure

Strength WOD:
Front Squat
3-3-3-3-3
Push-press
5-5-5-5-5

Tuesday 6/25/12 Baselineish

Group picture on the field after the game. 

Pre-WOD:
Muscle-up, pull-up kip, Butterfly kip work. I will review all 3 and let you practice.

WOD:
20 min AMRAP
200m run
20 squats
15 sit-ups
10 push-ups
5 pull-ups

Monday 6/25/12 CrossFit Total

We had a good turn out to the party. Thanks to all that came.

WOD:

CrossFit Total

Add your 1RM for a total score 

Press

Back squat

Deadlift

StrengthWOD

Same thing except your expected to lift more.

Programming Notes:

This week (with the exception of Monday) we are going to work on skills, we are still gong to have heavy lifting and Met-cons but expect the challenges to include things like, Pull-up kip, Muscle-ups, HSPU kip, handstand walks and hula-hooping.

Sunday 6/24/12 Ultimate Frisbee

The 1 year party was a success. For tomorrows WOD we are going to meet at the normal park on Montreal and W. 7th at 11:15 for a game of Ultimate Frisbee. Every time a team scores, the other one does 20 burpees. Bring water and some friends.

Friday 6/22/12 Heavy Chipper

Proof that Siamese twins can do CrossFit.

WOD:
800m run
10 muscle-ups
20 squat cleans (155/105lbs)
30 handstand push-ups
40 staionary lunges (155/105lbs)
50 deadlifts (155/105lbs)
800m run

Please avoid cheering for each other outside until we get the issue with the city resolved. (sorry)

Thursday ''Nancy"

A couple shots of the gym part way through the build out. It's been a great year I have made a lot of friends. I've been to many other CrossFit gyms but few have the community we do. Thanks to all that have helped along the way.

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

Nancy
5 rounds
400m run
15 overhead squats (95/65lbs)

Wednesday 10,000lb ground to overhead

Sometime we do push-ups.

Pre-WOD:
Snatch review
Snatch
1-1-1-1-1

WOD:
For time:
10,000/7000lb Ground to Overhead
This can be Snatch or Clean & Jerk

10,000 or 7,000 divided by your weight = reps

ex. 10,000 / 125lbs = 80 reps

Tuesday 6/19/12 Tabata Angie

Kim is so happy to be carrying the medball.

Pre-WOD:
We are going to break up into groups. Pick one and practice: pull-up kip, butterfly kip, and muscle-up.
Here is an instructional video by the best in the business when it comes to pull-ups. http://www.youtube.com/watch?v=Mvhxum803go

WOD:

Tabata Angie

20 secs on 10 secs off

Tabata timer will start, you are only allowed to do work during the 20 sec portion and must rest during the 10 sec portion. You may start on any movement but must finish it before starting on the next. Score is total rounds. 

100 pull-ups 

100 push-ups

100 sit-ups

100 squats

Monday 6.18.12 Front squats/ HSPU

Jen and Kayla in action.

Reminder: Morning classes are now at 6:00 and 7:30am until fall.

Pre-WOD:

Clean review

Cleans

3-3-3-3-3

WOD:

5 rounds

10 Front squats (135/95lbs)

10 Handstand push-ups

Strength WOD:
Cleans
3-3-3-3-3

Do a set of FS and a set of Press then rest 2 min
Front-squats
5-5-5-5-5
Press
5-5-5-5-5

Sunday 6.17.12 Stairs

Congrats to Bo on earning Athlete of the month, only took him 3 weeks to get me his  info .
Check it out 

http://timberwolfcrossfit.blogspot.com/2012/03/athlete-of-month.html

Meet at the gym at 11:15 to grab some sandbags then we will go to the bottom of the James J, Hill stairs.

WOD:  For time: 

With a sandbag, run up, lunge at every flat spot and across I-35e same on the way down. 

Drop the sandbag, squat-hop up each stair, burpee broad-jump across the bridge. 

Run down Burpee broad jump back across the bridge and check the watch at the bottom. 

Chipper Friday

Who has been around long enough to remember the 2011 Fittest of the gym competition?
Katy came out on Top for the ladies and Megan in 2nd. Can Katy do it again this year while Prego?
Evan isn't around for the Men so we will have a new champion. It will be several WODs held 1 time a week similar to the CrossFit Open. We are going to hold it in late July- Mid August right after the CrossFit games this year. If enough people sign up we may even do a scaled division. More info to come, Start getting excited. 

WOD:
 400m Sandbag run (80/60lbs)
   *Without dropping the bar go through the following: (200m run w/out sandbag every time you drop the bar)
20 Hang power cleans (135/95lbs)
20 Shoulder to overhead
20 Backsquat
800m run w/out sandbag
40 Kb swings (24/16kg)
40 Burpees
40 Wall-balls
400m Sandbag run

Thursday DU's /TTB/ KB snatch

Mark falling over with the med-ball and Andrew using the tire as a pillow.

Pre-WOD:
Box Jumps
6-6-6-6-6
Go max height for sets of 6

WOD:
15 min AMRAP
20 du's
15 toes to bar
10 KB snatches (5 each side, 24/16kg)

Wednesday Fran

Partner Run

WOD: 

Fran
21-15-9
Thrusters (96/65lbs)
and pull-ups

10 min time limit, scale as needed

Post-WOD:
Time to test out the new bike
Max cals in same time as your best 500m row

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

6:30 strength Class
Cleans
1-1-1-1-1
Weighted pull-ups
4-4-4-4-4

Tuesday Jerk, Deadlift, box jumps

Kids and puppies, what more could you ask for.

Jerks

Work up to a max load or work on technique

WOD:

 For time:

50 Deadlifts (225/135)
Stop every minute and do 5 box jumps(24/20'')
50 box Jumps
Stop every minute and 5 deadlifts

Please scale as needed and don't be offended if you are told to drop the weight.

Back squat/death by push-ups

Your not doing it right unless you make a funny face. (Says the guy that's sleeping on the couch tonight)

Monday:

Backsquat

3-3-3-3-3

Death by Push-ups 

We will go up by 2's 

to get to the pain quicker.

Minute 0:00-1:00 do 2 push-ups

1:00-2:00 do 4 push-ups

2:00-3:00 do 6 push-ups

continue this pattern until you die.

6:30pm strength Class
Back squat
3-3-3-3-3
Bench Press
5-5-5-5-5

Sunday team race

Traffic Jam
Meet at the gym at 11:00 to help load the truck

Park-WOD:

 Team Race (I know we just did a partner WOD but I only have a few tires) 

groups of 3 or 4 depending on how it works out.

 

20  in and out tire flips (Jump in jump out run around repeat) 

400m sand bag run

15 sandbag push-presses (80/60lbs)

400m run w/out sandbag 

200m over the back med-ball throw (20/14lb)

400m run

When 1 finishes with tire-flips, next teammate starts. timer stops with last athlete over the line

1 sand bag 1 med-ball per team so get the work done quick.

Oh, only 100 thrusters @135lbs and 50 muscle-ups

Not a bad Front Squat Chuck, are you getting more flexible or just trying harder? 

Partner WOD:

100 Thrusters (135lbs/95lbs) 

75 Toes to bar

50 Muscle-ups 

25 Wall-climbs

800m run together

This total work per team, 1 partner does work while the other does a 200m run. Switch when your partner comes in the door. 

News: On Saturday Ryan and Miranda are moving to their new house. They could use help lifting the heavy stuff and since we are so strong and awesome we should go help. Truck to load will be at 994 Lincoln Ave at 10am and to unload at 1633 Ashland at 1pm. Give Ryan a call with questions
651-402-4762.

 CrossFit Whitebear is having an 80's 1 year anniversary party at their place at 7pm on Saturday.

We are having our own 1 year anniversary party June 23rd, It will beat the Saint Paul Saints game starting about 4:30 or 5:00. We will tailgate and hold some mini WODs and Challenges. Bring some meat and if you want to go to the game I'll need $8 per ticket by Friday 6/14.

Thursday 6/7/12 Snatches/OHS

"Kip into it like this Dad!"

Pre-WOD:

500m row for time: (try to get on the board)

shoulder/ankle mobility

Snatch review 

WOD:

Snatch 

1-1-1-1-1 or technique

OHS

3-3-3-3-3

Wednesday "Kelly"

Gabe and Tony H. getting work done.

WOD:
"Kelly"
5 rounds of
400m run
30 box jumps (24/20'')
30 wall-balls (20/14lbs)

Meat is ready, I will not have time to divide it between classes. We can divide it up 8:30am, 3:30 or 7:30 pm.

Strength WOD:
5-5-5-5
deadlifts
5-5-5-5
bench-press

"Heavy Kelly"
5 rounds
200m sprint
10 box jumps at 4" below your max height.
10  wall-balls @ (15 and12 feet tall)
We will do this on the side of the building.

Tuesday Overhead + Burpees

Rubens and John setting new P.Rs during last weeks Murph WOD.

Pre-WOD:

Shoulder and ankle mobility

5-5-5

Sotts press with KB

For those that can do a decent KB press then move on to

5-5-5 

Sotts press with a barbell

WOD:
10-9-8-7-6-5-4-3-2-1
Shoulder to over head (115/85lbs)
Bar facing Burpees 

Monday 6/4/12

Katy and baby doing 100 pull-ups.

WOD:
Shoulder and Ankle Mobility
Squat clean review

5 rounds
10 Squat cleans (135/95lbs)
10 pull-ups
400m run

Strength Class
cleans
1-1-1-1-1


WOD:
5 rounds
5 Squat cleans (80% max)
10 strict pull-ups
200m run

Programming notes: Most of the top CrossFit games athletes can Overhead squat more than they can bench press, can you? We are going to spend a little extra time doing some mobility this week.

Sunday chipper craps

Derek is doing a chipper craps WOD at 10:00am. Your luck will determine your WOD.