Wednesday C&J

Bo picking up my slack.

Clean & Jerk
1-1-1-1

3 RFT

200m run

10 SDHP (95/65)

10 Wall-balls

10 box jumps (24/20)
10 Sit-ups

Tuesday 7.31.12 - 1 on 2 off

Ian and Connor doing some work.

WOD

1 min on 2 min off at each station for 4 rounds score = total reps.

Deadlift (225/135lbs)

Pull-ups

Bench Press (135/75lbs) 

If I see anyone get sloppy with deadlifts I'll give you a warning then you'll drop the weight. Just because you can pick it up doesn't mean you are doing it correct.

* Friday evening we are having a going away party for Russ and Sarah. They are moving to Colorado for 1 year while Russ does as internship. Plan on bringing your favorite paleo dish to share and hang out while we watch the Olympics and play some indoor yard games....does anyone have any yard games they could bring? 

Fittest of the gym event 2 & 3

Ryan S. and Dean looking tough. Ryan has the men's 1 mile p.r. at 5:23
What is the record going to be after event 2?

1 mile run

Exactly 12 mins from the start of the run do a 7 min AMRAP of :

7 Front squats @ (115/75lbs)

7 burpee box jumps (24/20’’)

7 Kb Swings (24/16kg) 

I cut a minute of the original rest time that was posted last week. 

After the warm-up we will review the standards, assign judges and run 2 heats.

This is going to be a fun one, good luck.

Friday 7.27.12 Earn the weekend

Partner WOD:
200m sprint x 8 per team (tag and go like a relay) after the 1st partner does his/her 4th and final sprint they start doing work until their partner comes through the door, then they run. Continue this until finished.
50 Deadlift (135/95)
50 Toes to bar
50 Kb snatches (alternate sides 24/16kg)
50 backsquat (from the floor,135/95lbs)
50 Burpees
25 Wall-Climbs

Thursday 7.26.12 Snatch Balance/ Tabata stuff

David Hasselhoff? 

Pre-WOD:
Snatch Balance
3-3-3-3-3

WOD:
Tabata, 6 rounds of each (20secs on 10secs off)
Push-ups
1 min rest
Wall-Balls
1 min rest
Sit-ups
1 Min rest
Lateral Jumps


News:
No workout Sunday, I will be in Wisconson competing in a cheese curd eating contest. Yoga is still on.

I am leaving town early Friday and just to give you guys something to think about for the weekend and to hopefully help you stick with the Paleo challenge.
Here is what I am thinking for next Competition WOD.

2 WODs each treated as a full event.

1 mile run for time

Exactly 13 minutes from the start of the 1 mile run we do: 

7 Min AMRAP

7 Front Squats (115/75lbs)

7 Burpee Box Jumps

7 Kb swings (24/16kg)

Wednesday 7.25.12 Thrusters / Muscle-ups

Coach Noah doing a little shoulder mobility before the Comp WOD.

Pre-WOD:
Press
5-5-5-5-5
Muscle-up technique

WOD:
9-7-5
Muscle-ups
Thrusters (155/105lbs)

Tuesday 7.24.12 Backsquat / ''Helen"

Sidewalk art

Pre-WOD:
Backsqaut
5-5-5-5-5

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

Monday Fittest of the Gym Comp WOD 1

Megan M. and Laura during the Nokomis WOD

The fittest of the gym competition starts!
 I'll explain again. Every Monday for the next 4 weeks we will do a workout and you will be ranked according to how you finished. Ex. 1st place gets 1 point 2nd 2points. The man and woman with the least amount of points at the end will be crowned fittest of the gym. I will get some Trophies made for the Top 3.

The workouts are going to be programmed so that almost everyone can participate. Some WODs will be long and light others will be short and heavy, some might be long and heavy or we might throw in a random skill or 2. This is a judged competition, we will review the standards, you are given a sheet of paper to record then 3-2-1-go! I encourage you to participate even if you think you have no chance at winning It's a good way to test/push yourself beyond what you are used to.
Do your best to make it in Monday, If you cannot make it in on Monday you may make it up later in the week (preferably open gym times, but no guarantees I will be able to judge for you). Results will be posted once everyone has done the WOD.

11 min AMRAP

Move through the progression.  Score = total reps

20 Power cleans (75/45lbs)

20 Power Cleans (115/75lbs)

20 power Cleans (135/95lbs)

20 power cleans (165/115lbs)

20 power cleans (185/135lbs)

With the remaining time do as many reps as possible at

(205/145lbs)  

Sidenote: We are going to add the 11:00 class M-F starting this week. 

Lake Nokomis WOD

Who says you can't work out in a dress.

Sunday Park WOD
We are meeting at the gym at 9:30 to load up the truck.

Pre-WOD:
Swim workshop with Tanya

WOD:
For a total of 6 laps
1 partner swims a lap around the bouys, runs across the sand and tags their partner.
Then do
50 tire flips
200m partner carry
100 jumps on tire
200m partner carry

We may have to do staggered heats also expect the workout to take a bit longer than a normal WOD.

Friday Sandbagging

Air Jordan!

WOD:
Score = Time minus total reps
800m run
2 min max pull-ups
300m sandbag run (80/60)
2 min max power snatches (95/65) 
800m run
2 min max overhead squats
300m sandbag run
2 min max split squat jumps
800m run
You will check the clock when you come through the door and will have 2 minutes from that time to get work done.

Thursday 7/19/12 Bear complex

Pre-WOD:
Hang Snatch
3-3-3-3

WOD: Bear complex
6 rounds for time without letting go of the bar (95/65lbs)

6 deadlift
6 bent over row
6 hang clean
6 front squat
6 push-press

*You may set the bar down after each round but if the bar is dropped during the round you must do 15 burpees before you continue.

Wednesday 7/18/12 DL/Plyo push-up

Click on the link to RSVP  http://www.facebook.com/events/504470279569986/

Pre-WOD:
400m run for time:

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/135lbs)
Plyo push-ups (chest to floor push-up to a stack of 1 45 and 1 35lb and 1 25 plates lock out at the top with hands on plates)

Strength Class (This workout requires 3 bars per person so expect to share)
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5bw)
Bench Press (bw)
Squat clean (.75bw)

Tuesday 7/16/12 hspu/bbp/kb snatch

Noah and Rubens working hard.

Pre-WOD:
Handstand push-ups kip workshop

WOD:
5 rounds for time:
4  elevated HSPU (use a set of 45lb and 25lb plates to get the Rx, I would like everyone to do a harder version than normal even if scaling)
8 Burpee box jumps (24/20'')
12 kb snatches (alternate 6 each side 24/16kg)

Monday 7/16/12 Grace

The Lake WOD was a ton of fun (even though I can barely swim) we are planning another one next Sunday same time. Keep in mind you can scale a swim by doing a run or you can bring your bike.

NEWS:
*Paleo Challenge starts Monday, Pick up your packets, get measured and bring in $15. If you already took a packet bring it in to make a minor correction that will affect your points.You will need a notebook to log your meals. The packets have guidelines about the diet and a spot to track points.
* 1 week from Monday we start our own version of the CrossFit games, the Timberwolf CrossFit fittest of the gym competition. We will do 4 workouts over 4 weeks all will be different and all will be manageable at some level for everyone to get a score. We will keep the skills at a low to mid level making the workouts more work based (that means there will not be Muscle-ups, double-unders, or other things that would keep a newbie from doing a WOD). Most that were here last year have said that the competition was one of the most fun times in the gym. Best of all we will have some sort of really cheesy trophy for the top 3 men and women to take home.

Pre-WOD:
Clean and Jerk review
Clean ladder
Men start at 115, Women at 85lbs
Every minute add 10 lbs and do 1 rep until failure

WOD:
Grace
30 Clean and Jerks for time
(135/95lbs)
There will be a 12 min time cap so we have time to do measurements and pictures after the workout.


Strength WOD:
C&J
1-1-1-1

Back-Squat
3-3-3-3-3

7/15/12 Early WOD at Lake Nokomis

2012 CrossFit games event 1

WOD:

We will be meeting at the gym at 9:30am to throw a few things in the truck then heading over to Lake Nokomis to the big beach. Expect this WOD to take a little longer than the normal hour with travel. We are starting early in hopes of avoiding the crowds.  

WOD: 

*Swim around the buoys (stay close them in case you need to grab onto the rope, you may scale by swimming from one end to the other in chest deep water)

Then 4 rounds of 

30 Kb swings (24/16kg)

20 goblet squats 

10 burpees 

Friday Partner AMRAP Fran

I forgot to mention that Lydia won a Triathlon a couple weeks ago in a sprint to the finish. Congrats Lydia.

WOD:
30 Min AMRAP
Partner runs 200m the other does work. total rounds = score
Take over where ever your partner left off. Each full Fran is 1 round

21-15-9
Thruster (95/65lbs)
Pull-ups

Post-WOD:
Mobility fun

About Us/ Coaches Bio

ABOUT US: Timberwolf Crossfit is community fitness. It is a place you can feel welcome whether you are a stay at home mom, a professional athlete or someone just trying to achieve a higher fitness level. We work hard and have fun doing it. There will be fitness challenges rewarded with prizes and all members will receive a log book to track your progress. We have a lounge area for area for members which also double as a kids room complete with large TV and Toys so feel free to bring the family. WHAT IS CROSSFIT? At Crossfit we do constantly varied functional movements at high Intensity Don’t let this scare you, anyone can do Crossfit. All workouts are scalable to your ability level doing easier or harder variations of an exercise using the same muscle groups. Workouts are rarely repeated to prevent plateaus and to eliminate boredom. We only use Functional, compound movements. These movements involve more than one joint, (sorry no bicep curls in front of the mirror) burn more calories and they help improve life in general by mimicking everyday movements. Most workouts are done at a high relative intensity based on the fitness and experience of each athlete, some workouts will be work load based meaning you are given a number of reps and sets to do as fast as you can safely. Others are time based meaning there is a time limit and you do as many reps and sets as you can in that time. The only workouts we repeat are what called benchmark workouts that we log to track fitness improvements. We use many different modes of fitness including bodyweight exercises, weightlifting, gymnastic movements, and many different forms of cardio providing dramatic results to anyone willing to put the work in. CLASSES We hold several classes a day, all classes will be limited to a reasonable number to ensure you getting the attention needed continue improving. Most workouts are held in group format but Personal Training is also available. There is also an on ramp program to get you started on the right track in on-ramp you learn how to perform the fundamental movements with good form to ensure you are safe and get everything out of your following workouts. We provide professional instruction from coaches with experience in personal training, Olympic lifting coaching, Sports Performance Coaching, and kids fitness. Our goal is to create a place where you can make friends, get fit, have fun and feel welcome. Sign up for a free intro class to experience it first hand.
Coaches: 

Tony Koens-Owner/ Head Coach

My story isn't typical of most other gym owners. I did not play many sports growing up, in fact I was overweight for much of my childhood. I started lifting weights at age 19, I saw some changes but was not very consistent and really had no idea how to program a routine.

 A few years later after graduating from Southeast Tech. College in Sioux Falls, I decided to pursue personal training. I attended a Personal training program in Orlando and continued on to complete an internship as an assistant instructor in the program. After my time in Florida, I got a job as a Sports Performance Coach at Velocity Sports Performance in Champlin, MN, coaching athletes in such areas as sprinting technique, olympic lifting, and multi-directional movement. I continued to work for Velocity until the spring of 2008 when I moved to Salt Lake City to get married and start a family with my wife Laura. My wife and I have two children; Elijah and Evelyn. I spent my time in Salt Lake working for the Utah Olympic Park where I worked on the Bobsled track and competed in some Bobsled racing.  During this time, I also became avidly involved in CrossFit.  I had been doing CrossFit at Ute CrossFit for almost 2 years when I decided to pursue CrossFit furthur and become a certified instructor.  

In the spring of 2011 after Laura finished her degree, we decided to move to MN to be closer to my family and start Timberwolf CrossFit. With the help of family (namely Aunt Tammy, and Papa Mickey) we made it happen.

Certifications: NSCA certified personal trainer, CrossFit Level 1 instructor, USA weightlifting certified sports performance coach, former nationally registered EMT. 

3 favorite WODS: 300, Murph, Linda

3 least favorite WODS: Eva, Karen, Kelly

Benchmarks/ Accomplishments:  2012 CrossFit games North Central Regionals Competitor, Murph 29:43, Fran 2:29, Cindy 27 rds, Isabel 1:44, FGB 407, Nate 15 rds, "300" 9:56, 1 mile run 5:37, Max Clean 305lbs, Snatch 225lbs, Back squat 405lbs, Overhead squat 275lbs, Deadlift 500 lbs, Pull-ups- 50 consececutive

What is something most don't know about you? I once held the travelocity gnome in a bobsled moving 80mph during a commercial shoot. 

Russ Britton: Coach

Growing up in Colorado, soccer and track and field (sprints and relays) were my sports. After graduating from Saint Olaf College, I spent several years in project management for two different companies, but most recently have spent twelve years in full time ministry in Colorado and Utah. During that season of life, fitness for me was running, running, and then more running: 5k, 10k, ½ marathons and even a full few marathons.

CrossFit became my sport when a good friend, Chris Spealler, started a box in Park City, UT and was looking for clients. So in November of 2007 I started at CrossFit Park City. This proved an incredible blessing with huge strides in fitness and the chance to learn from some of CrossFit's best athletes. The opportunity to attend a level 1 certification in December 2009 further developed my understanding and appreciation. It wasn't long before my wife started and it became a family affair. Our little guy, Christopher, has often been a part of our WODs through hanging out in a car seat in the corner, riding in the jog stroller for running WODs, or hanging out and cheering us on. I am proud that over the course of the last few years my high school niece, sister in law, and mother in law have all started CrossFit as well.

Upon moving to Minnesota to attend graduate theology school in Fall 2011, we were delighted to find TimberWolf CrossFit with Tony's expertise and leadership in a great community. I was further delighted that Tony welcomed my being on his team and helping coach clients. My biggest enjoyment in CrossFit is encouraging others to achieve beyond what they think they can. Hope to meet you in the gym!

Certifications: CrossFit Level 1 instructor, CrossFit Mobility Certification

3 favorite WODS: Annie, Helen, partner WODs in general

3 least favorite WODS: Fran, Karen, Angie

Benchmarks: Consecutive double unders 153, Annie 5:06, Fran 8:27, Cindy 11 rds, Grace 4:52, FGB 260, Angie 22:16, Helen 10:06, Tabata Squat 16, Overhead squat 155lbs, Deadlift 385 lbs, Karen 8:42

What is something most don't know about you? Completed an improvisation comedy workshop in 2005.

Derek Thorstenson - Coach

Like Tony, growing up I didn’t actually participate in any sports until I discovered lifting weights when I was 17.  After high school I tried my hand at boxing until I got to College where I discovered track.  I sprinted at MNSU- Mankato for two years before graduating.  I always enjoyed training more than competing however so I spent the next few years running and lifting weights in a Traditional gym. 

After I joined the Army National Guard I had a need to do more than just lifting weights.  I heard about CrossFit while at Officer Candidate School and decided I wanted to give it a try.  Immediately following school however I trained for and ran Grandma’s Marathon in 2011 as well as began trying to convince my wife, Megan, that we needed to try CrossFit.  A week after the marathon my wife and I began working out at Timber wolf CrossFit with Tony. We both loved it from day one.  I remember being more tired and more sore than I ever had been before.  It was Awesome!  Recently while away for training in Fort Benning, GA I had the opportunity to attend level 1 certification.  I immediately jumped at the opportunity to learn more about the techniques and philosophy associated with CrossFit.

Certifications: CrossFit Level 1 instructor

3 favorite WODS: Angie, Murph, ‘300’

3 least favorite WODS: Fran, Eva, FGB

Benchmarks: Fran 6:39, Elizabeth 9:54, ‘300’ 16:02, Cindy 20rds, Grace 6:28, Murph 42:27, Filthy Fifty 28:30, Helen 9:24,Back Squat 320lbs, Overhead squat 145lbs, Deadlift 315lbs, 5K 20:01

What is something most don't know about you? In high school the heaviest I weighed was 215lbs and held my schools record for back squat at 425lbs

Noah Namowicz- Coach

I moved to Minnesota from Milwaukee Wisconsin in 2005.  I came here to get my act together and give an attempt at a successful college career, after not doing so hot at the University of Colorado Boulder.  Much of my late teens and early twenties didn't involve any fitness whatsoever, and at my heaviest I weighed 250 lbs.  During my time at Boulder and when I was at my heaviest, I was pretty much a lost soul.  I didn't really have any purpose or drive.  Something changed when I made the decision to move away alone to Minnesota.  I became obsessed with getting into the University of St Thomas for their business program, and in 2005 while applying (and reapplying to get into school) I discovered kettle bells.  I really went full tilt on mastering them.  Getting involved in kettlebells seemed to kick start my life again.  I felt alive and I felt that enthusiasm that I used to feel when playing football in high school.  Not only was I physically more healthy, but I also seemed to be more mentally engaged in school and focused.  I trimmed down to 175 lbs by swinging those damn bells and running, graduated with latin honors from UST, but something was missing from my practice.  

In high school I was a defensive end on the football field, but sometime around my sophomore year of high school I noticed that everyone else kept getting bigger and taller and I pretty much stayed stuck at 5'8".  I loved the competition and intensity of football, but playing at a higher level just wasn't in the cards for me.  Similarly, I enjoyed the intensity of kettle bells, but I was missing the team comradarie, competition, and support that came with other athletic sports.  Thats when I found Crossfit.  Crossfit is the most effective training I have ever done, and the fact that this gym community is more like a family, is what keeps me coming back.  I am extremely grateful to have found this place.

My wonderful wife Megan also works out at Timberwolf and teaches Yoga on Sundays.  We had our first child in 2011, Bryn.  We are really happy to live in this neighborhood and be part of such an incredible thing happening at Timberwolf Crossfit. 

Certifications: CrossFit Level 1 Instructor, Badass Kettlebell Tosser

3 favorite WODS: Fran, Cindy, and Diane

3 least favorite WODS: Crossfit Total,  Elizabeth, Karen

Benchmarks: Murph 39:04, Fran 6:45, Cindy 19 rds, Grace 3:50, Linda 15:45, Isabell 8:50, "300" 9:56, Max Clean 205lbs, Snatch 185 lbs, Clean & Jerk 205lbs, Overhead squat 215lbs, Deadlift 325 lbs

What is something most don't know about you? I work for a coffee importer, I am a certified barista competition judge, and I can make some serious coffee.

Thursday 7.12.12 OHS/ "Annie"

Any prediction on how CrossFit legend Chris Spealler will do in his last year? He is the only man to make it the CrossFit games all 6 years. He is one of the smallest athletes at about 150lbs but can move more weight on most lifts than I can and is one of the all around nicest guys I have ever met. Russ and Sarah are good friends with the Spealler family and belonged to his gym for about 3 years prior to joining us. Go Speal!

OHS

1-1-1-1-1

"Annie"

Double-Unders & Sit-ups

50-40-30-20-10

Wednesday 7.11.12 DL/Press

More park Fun

WOD:

Deadlift 

3-3-3-3-3

Overhead press
5-5-5-5-5

Strength WOD is the same 

Tuesday 7.10.12 Run/ MUs

Katy with the Heavy rope and in her 2nd trimester, in a couple more months Bo might be able to beat her in a couple WODs again.

Pre-WOD:

Fun on the rings
Practice o1 or 2 skills:
Muscle-ups
skin the cat
handstand push-ups
ring- dips
skeltons

WOD:
3 rounds for time
1 mile run
10 muscle-ups (scale by 20 pull-ups, 20 ring dips)

Monday 7.9.12 Front squats/ttb/run

Just do it Rachel!

Check out our July Athlete of the Month - Andrew B. http://timberwolfcrossfit.blogspot.com/2012/03/athlete-of-month.html

We are planning on getting together next Sunday at Noah's house to watch the final day of the CrossFit games. More details will be posted soon.

Pre-WOD:
Front Squat
2-2-2-2

WOD:
9 Front Squats (70% of what you did during the Pre-WOD)
20 toes to bar
400m run
7 Front squats (add 20 lbs to the bar)
20 toes to bar
400m run
5 front squats (add 10 more lbs to the bar)
400m run

Strength WOD:
Front Squat
at 75% of 1rm
10 reps
1 min break
8 reps
1 min break
6 reps
1 min break
4 reps
1 min break
2 reps

Sunday 7.8.12 Highland track

Pull-up action.

We are going to meet at the gym at 11:15 (If early please don't walk in during Yoga).
We will load the truck and head over to Highland high school.

Pre-WOD:
400m run for time (world class men are about 43 seconds, women 47 seconds. I think we can top that)

WOD: We will run a heat roughly every 3 mins
200y sled pull (90/60lbs)
200y run - (Start and stop at one end zone with 20 push-ups, go down and back stopping every 50 yds to do 20 push-ups)
200y med-ball squat throw (20/14LBS)
200y run (Same as before but replace the push-ups with sit-ups)

Friday 7.6.12 Back squat/ Press

A strong Cop is a better Cop, we got some damn good Cops around here.

Back squat
3-3-3-3-3


The following sequence is 1 set, move through each set without setting the bar down at the heaviest weight you can handle. Do a total of 5 working sets


1 Press
3 Push-Press
5 Jerks

Thursday July 5th Snatch and Snatch

This Mama jumps through fire on the weekends, what do you do?

We will only have classes at 7:30am and 5:30pm for the 5th.
Pre-WOD:
Snatch review
Snatch
Work up to your 1 rep max

WOD:
Snatch ladder
2 mins at each weight for max reps 1 min rest between each weight
(65/35lbs) 5 burpee penalty for any empty bar that is dropped
(95/55lbs) 
(115/70lbs)
(135/85lbs)
(165/105lbs)
(185/125lbs)
(205/145lbs)

Tuesday 7/2/12 Max reps

We got into a bit of trouble at Warrior Dash, a very upset security guard came and yelled at us for this.

Pre-WOD:

Russ will go over some neat things he learned at the mobility cert. this weekend. 

WOD: 2 rounds 2 min rest between each movement
Score = total reps

Max Reps Bench Press (135/75lbs)
Max Pistols (alternate legs)
Max Reps Pull-ups
Max Reps overhead squat (135/75lbs)

Wednesday Independence day

10 AM class only.  No other classes for the July 4th holiday.  Happy Independence Day!  


We are meeting at the gym at 10am to load the truck with some tires, then to park for the WOD.

WOD:
With a partner,
30 tire flips (15 down, 15 back)
600m run
100m Handstand Walk (cumulative between you and your partner, scale by doing a 200m wheelbarrow walk)
600m run
200m lunge w/ plate overhead (1 partner lunges with plate, 1 with out, switch weight when needed)
600m run

If we have any energy left after we can play a game of Ultimate Frisbee.

Monday 7/2/12 C&J/ pull-up/ run

Andrew all snazzed up for Warrior dash.

Pre-WOD:

C&J Review then 

2-2-2-2-2

WOD: 

3 rounds 

10 Power Cleans

10 Jerks (135/95lbs)

15 Pull-ups

400m run

Strength WOD:
Cleans
1-1-1-1-1
Front Squat
2-2-2-2-2