Friday - 30 secs on 30 secs off

That looks heavy

Pre-WOD:
Press
1-1-1-1-1

WOD:
30 secs on 30 off for 8 rounds
Choose 2; do all 8 rounds of 1, 3 min rest then repeat with the other movement
Thrusters (95/65lbs)
Squat clean (95/65lbs)
Power clean and jerk (115/85)
burpees
pull-ups
push-ups
med-ball sit-ups
wall-balls

score= total reps

Thursday 8.30.12 Muscle-ups/box jumps

Little Monkies

Pre-WOD:

Max distance broad jump (3 attempts) 

WOD:

10-8- 6-4-2

 Muscle -ups (scale with a 2 to 1 ratio pull-ups/ring dips)

Box jumps (40/36'')

14 min time limit so scale as needed 

Wednesday 8.29.12 DL/TTB/RUN

Rachel loves rowing

Deadlift
5-5-5-5

WOD:
5 rounds
5 Deadlifts (275/185lbs)
10 toes to bar
200m run


Oly Class:
Jerk from Rack
1-1-1-1-1

Mon 8.27.12, BS & BP - Tues 8.28.12 FGB, again?

Team TWCF at the Fittest of the Falls Competition.

This week: Tuesday I will be coaching all day instead of Jordan, Wednesday we will not have Open gym or a 4:30 class. Noah is doing the 5:30,6:30 class. Jordan is doing all classes Thursday evening through Saturday. Labor Day we will do 1 park workout at Linwood Park at 11:00am. Everything back to normal after that.
Monday
Back squat
3-3-3-3-3

Bench Press
5-5-5-5-5

Oly Class:
Hang Cleans
1-1-1-1-1


Tuesday
Yes, I know we just did fight gone bad and yes I know it sucks but I am doing this to teach the first timers that it is not just about fitness level but also experience. This workout can be approached by different angles. Now that you have done it you know what portions of the workouts went well and which ones didn't. Did you go too hard on the row? Did you sprint the 1st round and get 150 reps but only 90 the second?

Tyler at CrossFit St. Paul gave me some good advice once (or twice) he said play Offense and Defense. That means if you are 5'2'' tall and suck at wall-balls maybe just ease through it rather than putting a lot of effort to squeeze out those extra 2 reps. Save it for something you are better at, gain those 2 reps back plus 5 more.

Some of you may have noticed I was pretty strict about the standards on this WOD (especially for those shooting for the records board)  It is a fast paced workout and I see people trying to rush some movements. I can do Murph in 25 minutes if I do half squats and partial push-ups but it's not fair to that person that went through the full range of motion and got 2nd place at 32 minutes. It is usually a body awareness issue and most aren't doing it on purpose (also why it doesn't work to tell me you got 1st on WOD with no coaches to witness it); it also puts me in an akward situation to have tell you that you didn't get the RX after all that work. I gave plenty of warning before and during the workout so here is your 2nd chance. Let's go hard and get a better score.


Fight Gone Bad
3 rounds
1 min at each station 1 min rest at the end of each round

Wall-balls (20/14)
SDHP (75/55lbs)
Box jumps (20")
Push-Press (75/55lbs)
Row for calories

Thursday - Cindy + Run

Anne doing pull-ups so fast she's blurry.

Pre-WOD:
Handstand for time
Practice against the wall or do headstands

WOD:
24 min AMRAP
200m run
2 rounds of Cindy
(5 pull-ups, 10 push-ups, 15 squats)

Friday 8.24.12 - Fight gone bad

Friends

Fight Gone Bad
3 rounds
1 min at each station 1 min rest at the end of each round
Wall-balls (20/14)
SDHP (75/55lbs)
Box jumps (20")
Push-Press (75/55lbs)
Row for calories

Wednesday 8.22.12 Snatch

If you weren't at the Park WOD, you should have been. It was fun.

Pre-WOD:
mobility
snatch balance
HS

WOD:
Snatch
1-1-1-1

Tuesday - 8.21.12 - Press/HSPU/TTB/KB swings

Compliments of Noah

Pre-WOD:
Strict Press
5-5-5-5-5

WOD:
12 min AMRAP
5 HSPU
10 toes to bar
15 kb swings (24/16kg)

Monday 8.20.12 - squat cleans/burpees/sprint

Partner workouts are easy when you have a strong partner. Megan and I did the Men's weight during the WOD and beat all except for 1 Men's team. She also took 1st in the Fittest of the gym Competition. Congrats Megan.

Pre-WOD:

Squat Clean

1-1-1-1-1

WOD:

4 rounds

7 squat cleans (135/95)

7 bar facing burpees

200m run

Sunday -Yoga/Open Gym

 

Yoga at 10:00
Open gym from 11:15-12:30

Saturday track WOD with CFWB

Play time for the carnivores!

Partner WOD:
400 shared Sandbag run
200m Shared barbell lunge  (95/65lbs, same weight all the way through the WOD)
50 push-press (switch when needed)
200m shared walk barbell OHS position
50 backsquat (switch when needed)
200m burpee broad jump (go every other, jump from where your partner landed)
400m shared sandbag run

Bring a Paleo treat or some meat and join us at the gym after for the Fittest of the gym award presentation.

If you plan to scale the weight try to partner with someone else that is also scaling or partner with a much stronger athlete that is willing to take on more than their fair share of the work. I need about 5 volunteers to meet at Timberwolf CrossFit at 9:15 to load the truck. The rest can meet at Macalester college track at 10:00am. There is a parking lot off Snelling ave.
I left a couple messages with the athletic deptartment to find out if any practices were scheduled at that time. They did not return my call. If the field is being used we will move down the road to Linwood park located at 860 Saint Clair Avenue, Saint Paul, MN. 

Also, I got this e-mail from a guy I bought some beef from a couple months ago. It was yummy. Please contact him if interested, it doesn't work to just show up. He is getting back to me about what time he will be here.

Tony;

I am planning to come to TC on the 25th of aug with beef. I have about 450 pounds of grass fed beef available.  This beef as usual with me has been pasture raised, no corn, antibiotics, hormones, etc.  Plenty of space, green grass and hay in the winter.

Anyone interested in finding out more about my farm can go to my Facebook page at VDLGrassFed, or my website at www.VDLGrassFed.com

I sell my grass fed beef in pre-packages shares.   Share size is approximately 12 pounds.  Some shares bigger, some smaller.    There are mixed shares and all-hamburger shares.

Mixed Shares are approximately 6 lbs hamburger, 3 lbs steak, 3 lbs roast.  Share sizes are approximate because no two steaks or roasts are exactly the same size.  Price is 5.60 per lb.  Approximate cost of a share is around 70.00.  I like checks best, but will take cash.

Hamburger shares will be 10-11 lbs in 1 pound packages.  Price is 4.80 per lb, or about 50.00 per share.

Please let your people know and have them contact me via email or phone.   Email is Steve@VDLLimited.com, Cell phone is 715-207-5881.  Texting works OK.  I enjoy getting questions.

Friday OHS/Randy

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. 

Pre-WOD:

OHS

2-2-2-2

Power snatch review

WOD:

"Randy"
75 power snatch (75/55lbs)

Thursday "Barbara"

"WOD"

"Barbara" 5 rounds for time

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Wednesday C&J/Elizabeth +Park WOD info

Not bad Dave.

Pre-WOD:
Clean and Jerk:
Work up to a heavy single

WOD:
Elizabeth
21-15-9
Squat Clean (135/95)
Ring dips

Oly-Class
C&J
1-1-1-1-1

Reminder we are doing a workout at Macalester college this Saturday. This will probably be the last one of the year with Whitebear so make it out if you can. TWCF had a pretty poor turn out last time. Some say I spoil you guys with too many park WODs.


Partner WOD:
400 shared Sandbag run
200m Shared barbell lunge  (95/65lbs same weight all the way through the WOD)
50 push-press (switch when needed)
200m shared walk barbell OHS position
50 Thrusters (switch when needed)
200m burpee broad jump (go every other, jump from where your partner landed)
400m Sandbag run

(Yes, I know we did one Monday but CFWB doesn't get to use them often)

If you plan to scale the weight try to partner with someone else that is also scaling or partner with a much stronger athlete that is willing to take on more than their fair share of the work. I need about 5 volunteers to meet at Timberwolf CrossFit at 9:15 to load the truck. The rest can meet at Macalester college track at 10:00am. There is a parking lot off Snelling ave.

Following the workout we will be doing a cookout and awards for the Fittest of the gym and The paleo challenge. Bring a paleo dish or some meat.

Fittest of the gym rankings updates events 1-4

		Event 1	Event 2	Event 3	Event 4
		Cleans, 11min AMRAP	1 mile run for time	7 min AMRAP	Max handstand hold
		20-(75/45lbs) 20-(115/75)		7 Front squats (115/75lbs)	1 sec=3lbs
		20-(135/95) 20-(165/115)		7 burpee box jumps (24/20'')	Max paralette hold
		20-(185/135) amrap  (205/145)		7 Kb swings  (24/16kg)	1sec = 1lb
					7 mins to do max
					ohs/press score = total lbs
Men	Rank/total points	Rank for event/score	Rank for event/score	Rank for event/score	Rank for event/score
Matt Sch.	1 (15)	1 (93)	(5) 5:32	(8) 75	(1)427
Jordan P.	6 (32)	2 (90)	(19) 6:39	(6) 82	(5)408
Mark F.	2 (23)	2 (90)	(8) 5:50	(5) 84	(8)358
Max S.	3 (24)	4 (89)	(3) 5:26	(1) 96	(16)321
Tom F.	8 (34)	4 (89)	(15) 6:27	(12) 67	(3)419
Cole	19 (/)	6 (88)	(1) 4:52	(2) 91	/
Ryan S.	5 (29)	6 (88)	(3) 5:26	(6) 82	(14)335
Bo R.	10 (44)	8 (80)	(11) 6:04	(13) 66	(12)345
Rubens M.	4 (27)	8 (80)	(13) 6:07	(4)89	(2)423
Noah N.	7 (33)	8 (80)	(17) 6:32	(2) 91	(6)378
Dan F.	21(/)	8 (80)	/	/	/
Zach B.	11 (46)	13 (76)	(9) 5:51	(20) 43	(4)412
John D.	14 (54)	14 (75)	(17) 6:32	(13) 66	(10)350
Russ B.	17 (62)	14 (75)	(16) 6:29	(17) 61	(15)333
Mark S.	13 (50)	16 (71)	(14) 6:20	(9) 70	(11)348
Ryan A.	20 /	17 (66)	(20) 6:44	(18) 57	/
Tye M.	9 (43)	18 (64)	(7) 5:48	(9) 70	(9)357
Andrew D.	18 (63)	19 (61)	(11) 6:04	(16) 64	(17)280
Andrew B.	12 (48)	20 (60)	(2) 5:17	(19) 47	(7)377
Mike	15 (59)	20 (60)	(6) 5:42	(15) 65	(18)273
Dane	22(/)	20 (60)	/	/
Paul	22(/)	20 (60)	/	/
Dustin	24 (/)	24 (45)	/	/
Connor	15 (59)	25 (42)	(10) 5:56	(11) 68	(13)338
Women
Megan M.	1 (8)	1 (107)	(3) 5:50	(2) 105	(2)407
Tanya M.	4 (16)	2 (94)	(7) 6:48	(4) 86	(3)305
Rachel T.	2 (11)	3 (83)	(4) 6:00	(3) 98	(1)549
Anne	7 (29)	4 (82)	(11) 7:20	(6) 78	(8)246
Devan	6 (26)	5 (80)	(8) 6:55	(7) 71	(6)260
Katy R.	5 (24)	5 (80)	(6) 6:36	(5) 84	(8)214
Sarah B.	13(/)	7 (76)	/	/	/
Lydia	3 (14)	8 (70)	(1) 5:18	(1) 113	(4)294
Jen	14(/)	9 (69)	(13) 8:21	(10) 67
Jenny	15(/)	10 (65)	/	/	/
Miranda	15(/)	10 (65)	/	/	/
Megan T.	11 (43)	11 (61)	(12) 7:31	(10) 67	(10)192
Megan N.	12 (46)	16 (24)	(5) 6:34	(13) 42	(12)165
Laura K.	9 (37)	12 (60)	(10) 7:16	(9) 69	(6)260
Sam	10 (38)	12 (60)	(9) 7:07	(7) 71	(10)199
Vicki	17 (/)	14 (59)	/	/	/
Monica	8 (32)	15 (40)	(2) 5:41	(10) 67	(5)288

Tuesday 8.14.12 - Kelly

This is going to be the week of Benchmarks, every day will be a different benchmark WOD that are done CrossFit wide.
Tomorrow morning will be Jordan's first lone classes so take it easy on him.
We will start doing measurements and pictures for the Paleo challenge in the afternoon and continue them throughout the week.
I will post the scores for the 1st 4 workouts tomorrow.

Here are the trophies, are you going to take one home?

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

Monday - Final event for the Fittest of the gym competition

Announcements: There will not be an 11:00am class Monday, I will be helping Russ move.
His address is 1272 Eustis st. St. Paul 55108. Stop by and pick up box if you can make it. Loading will start at 9:30am.
I will have updates on the competition standings asap. There were a couple out of town last week that talked to me prior about making up the WOD Monday. We will be doing a park workout close to our gym with CrossFit White Bear this Saturday at 10:00am. We will then go to the gym (roughly 12:00) for a BBQ and awards Ceremony for the Fittest of the Gym Competition. I will post a update soon with the details on the park workout. You have until Friday to do your final Competition workout, no exceptions this week. I need to score all the events and add up the totals Friday night.
Paleo Challenge ends this week. We will start measurements and after pics Tuesday afternoon.

Lydia took 3rd in the YWCA Women's Triatholon this weekend. Congrats Lydia.

Final Comp. WOD:

400m Sandbag run
50 Sit-ups (if your name is Katy you can do 60 knee tucks)
40 Deadlifts@ (85% BW)
30 Burpees
20 Thrusters (85/55lbs)
10 Hand release push-ups
400m Sandbag run

Sunday 8.12.12 Macalester Track WOD

We are meeting at the Macalester college track at 11:00. There is a parking lot on Snelling ave next to the stadium.

WOD:
We are going to do a Warm-up then we will test your 100m, 200m, and 400m run
If available for use we will also give 3 attempts at long jump 8 Kilo kettlebell shot put.
If the field is available we will play a little Ulitmate frisbee after.
Here are few world records to compare yourself to.

Men  
100m 9.58
200m 19.19
400m 43.18
Long jump 29'4''

Women
100m 10.49
200m 21.34
400m 47.60
Long Jump 24' 8''

Friday 8/10/12 Partner Karen/Angie/SB run

This wasn't even part of the workout, they are just really good friends.

Tomorrow is John's Birthday, and being John he decided he was going to do a burpee mile. If anyone wants to join him for a burpee 400, 800, or a full mile he will be getting started at MaCalester college at 9:00. I am going to head over there also.

Partner WOD:

One partner does a 200m run the other does work switch when they come through the door. 

Karen: 150 Wall-Balls @ 20/14lbs (The kicker is the ball cannot touch the floor,you must hand it over; 10 burpee penalty on the spot if you drop it)

800m shared sandbag run 

Angie: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats (go in any order with this movement but you must finish all 100 before moving on to the next)

Thursday 8.9.12 Max box jump KB/BJ

The hardest working man in the gym.

Pre-WOD:

Max height box jump

Every minute on the minute for 13 minutes
13 kb swings (24/16kg)
13 box Jumps (24/20)

Wednesday hpc/bpu/fs/hspu

Bo will be giving Cornhole lessons every Sunday at 5:00am

Pre-WOD:
Hang cleans
Work up to your heaviest set of 5 w/out dropping the bar between reps

WOD:
5 rounds
5 hang power cleans (bw/.75bw)
5 burpee pull-ups
5 Front squats
5 handstand push-ups

Tuesday 8.7.12 Unknown and Unknowable

One of the guiding principles of CrossFit is to increase your GPP (General Physical Preparedness) to better be able to handle the unexpected demands of life. In that spirit, the WOD today will let you know some (exercises) but not all (what order; how many) of what's ahead for you.

The morning classes will be the last 2 that Russ does before he leaves; stop in and wish him well.

Pre-WOD: Max Box Jumps during  House of Pain's 'Jump Around'

WOD:
"The Deck"
The class will draw 12 cards randomly, that class will do
2-4 rounds of: (coaches will try to keep the workout between 15-20mins)

Hearts: box jumps (24/20)
Diamonds: sumo deadlift high pull (75/55)
Clubs: kettle bell swings (24/16)
Spades: AbMat sit ups
Aces (any suit): 400 m run

The next class will draw for their own WOD.

Oly Class
Achilles stretch, shoulder mobility
Snatch
1-1-1-1-1

8.6.12 event 4/ current rankings

Russ and Sarah's party, Russ is coaching his last classes Tuesday at 6:00 and
7:30am. Try to make it in and give him a high 5 before he leaves. 

Event 4 WOD:
This is a 4 part event all are added together for 1 final score.

Max time handstand hold or walk 1 sec = 3 lbs - 3 attempts max time of 60 secs

Max time parallete L hold (knees bent) 1 sec = 1 lb, max time of 3 minutes.

You will have a total of 7 mins to do your heaviest overhead squat and your heaviest strict press.

We will run 2 heats on the handstands and paralletes, 1st heat goes 1st in the lifts to give a fair amount of rest.



Here are the rankings after events 2 and 3. Names are not listed in ranking order. Total points and rank are listed next to each name.  Max is in 1st for the Men with 8 total Points, Megan M. is in 1st for the ladies with 6 total points.

		Event 1	Event 2	Event 3
		Cleans, 11min AMRAP	1 mile run for time	7 min AMRAP
		20-(75/45lbs) 20-(115/75)		7 Front squats (115/75lbs)
		20-(135/95) 20-(165/115)		7 burpee box jumps (24/20'')
		20-(185/135) amrap  (205/145)		7 Kb swings  (24/16kg)
Men	Rank/total points	Rank for event/score	Rank for event/score	Rank for event/score
Matt Sch.	3 (14)	1 (93)	(5) 5:32	(8) 75
Jordan P.	7 (27)	2 (90)	(19) 6:39	(6) 82
Mark F.	4 (15)	2 (90)	(8) 5:50	(5) 84
Max S.	1 (8)	4 (89)	(3) 5:26	(1) 96
Tom F.	9 (31)	4 (89)	(15) 6:27	(12) 67
Cole	2 (9)	6 (88)	(1) 4:52	(2) 91
Ryan S.	4 (15)	6 (88)	(3) 5:26	(6) 82
Bo R.	10 (32)	8 (80)	(11) 6:04	(13) 66
Rubens M.	6 (25)	8 (80)	(13) 6:07	(4)89
Noah N.	7 (27)	8 (80)	(17) 6:32	(2) 91
Dan F.	21(/)	8 (80)	/	/
Matt Sh.	21 (/)	8 (80)	/	/
Zach B.	15 (42)	13 (76)	(9) 5:51	(20) 43
John D.	16 (44)	14 (75)	(17) 6:32	(13) 66
Russ B.	19 (47)	14 (75)	(16) 6:29	(17) 61
Mark S.	12 (39)	16 (71)	(14) 6:20	(9) 70
Ryan A.	20 (55)	17 (66)	(20) 6:44	(18) 57
Tye M.	11 (34)	18 (64)	(7) 5:48	(9) 70
Andrew D.	17 (46)	19 (61)	(11) 6:04	(16) 64
Andrew B.	13 (41)	20 (60)	(2) 5:17	(19) 47
Mike	13 (41)	20 (60)	(6) 5:42	(15) 65
Dane	23(/)	20 (60)	/	/
Paul	23(/)	20 (60)	/	/
Dustin	24 (/)	24 (45)	/	/
Connor	17 (46)	25 (42)	(10) 5:56	(11) 68
Women
Megan M.	1 (6)	1 (107)	(3) 5:50	(2) 105
Tanya M.	4 (13)	2 (94)	(7) 6:48	(4) 86
Rachel T.	2 (10)	3 (83)	(4) 6:00	(3) 98
Anne	7 (21)	4 (82)	(11) 7:20	(6) 78
Devan	6 (20)	5 (80)	(8) 6:55	(7) 71
Katy R.	5 (16)	5 (80)	(6) 6:36	(5) 84
Sarah B.	14(/)	7 (76)	/	/
Lydia	2 (10)	8 (70)	(1) 5:18	(1) 113
Jen	11 (32)	9 (69)	(13) 8:21	(10) 67
Jenny	15(/)	10 (65)	/	/
Miranda	15(/)	10 (65)	/	/
Megan T.	12 (33)	11 (61)	(12) 7:31	(10) 67
Laura K.	10 (31)	12 (60)	(10) 7:16	(9) 69
Sam	9 (28)	12 (60)	(9) 7:07	(7) 71
Vicki	17 (/)	14 (59)	/	/
Monica	8 (27)	15 (40)	(2) 5:41	(10) 67
Megan N.	13 (34)	16 (24)	(5) 6:34	(13) 42

Sunday Open Gym

Sunday is Open Gym and Competition WOD make-up. 11:00-12:30.

Friday - Almost Kalsu

Gabe doing some sweaty double unders

WOD:

Start with a 400m run and 10 Toes to bar. Then:
100 Thrusters (135/95lbs) 

stop every 5 mins and run 400m and do 10 toes to bar.

Reminder, we are having a going away get together for Russ, Sarah and Christopher at the gym at 6:30pm and if you are wondering I will have the air conditioning on.
We are also doing a park WOD with CrossFit Whitebear on Saturday morning. We will be meeting at the gym about 9:30 and carpooling there.

Here is what I had planned for next Monday's comp WOD.

Handstand/ handstand walk for time (3 attempts). You can move around or stay stationary 1 second = 2 lbs

Max plank hold on rings 1 sec = 1lb

6 mins total to get your heaviest overhead squat and strict press. Weight starts on the floor.

We will add the total of all 4 together for a score.

Thursday 8.2.12 Snatch/Du

Katy: I'm just going to go easy on this mile run.
6:36 later she comes through the door.

Pre-WOD

Hang Snatch review then  1-1-1-1-1 or practice at light weight

WOD: 4 RFT

15 Power Snatch (115/ 75LBS)

50 double unders 








Here is the info for the Park WOD on Saturday. We will not have open gym that day. Sunday will be Open gym and last chance to do the comp workout.
http://www.facebook.com/events/504470279569986/