Saturday – 112214 – Fight Gone Bad

November 21st, 2014 by Nick Stalock
What's a windmill you ask?  Take a look at Mike N., the human version...

What’s a windmill you ask? Take a look at Mike N., the human version…


CrossFit Class

Pre-Workout Mobility:
Banded Ankle/Achilles Stretch (2 minutes per side)

“Fight Gone Bad” (Compare to 120912)
3 Rounds:
1 minute at each station for max reps:

WB Shots (20/14)
KB Swings (36/25)
Box Jumps (24/20)
Push Press (75/53)
Row (Calories)

Rest 1 minute between rounds.


Competition Class

Saturday – 112214 – Strength III

Post thoughts and results to “comments”.

Friday – 112114 – Front Squat, Ring Push-Up, TTB

November 20th, 2014 by Nick Stalock
The amazing view on the running route at our downtown location...

The amazing view on the running route at our downtown location…


CrossFit Class

Front Squat:
2-1
2-1
2-1

AMRAP 10 Minutes:
10 Ring Push-Ups
10 TTB

Post-Workout Mobility:
Banded Hip-Flexor Stretch
Iliacus Smashing


OLY Class

Jerk in Split:
3-3-3

Jerk Dip + Jerk:
3 x 2 (1 + 1)
3 x (1 + 1)

Windmills:
3 x 10


Competition Class

Friday – 112114 – Strength III

Post thoughts and results to “comments”.

Thursday – 112014 – Row, Burpee Box Jump, C2B Pull-UP

November 19th, 2014 by Nick Stalock
Thug life...

Thug life…


CrossFit Class

Pre-Workout Mobility:
Banded Bully Stretch (2 minutes per side)

5 Rounds Each For Time:
400 M Row
10 Burpee Box Jumps (24/20)
12 C2B Pull-Ups
…Rest 2 minutes b/w rounds…
Post-Workout Mobility:
Chest and Tricep Smashing


Competition Class

Thursday – 112014 – Strength III

Post thoughts and results to “comments”.

Wednesday – 111914 – Cluster, Power Jerk, Shoulder-to-OH, Shuttle Sprint

November 18th, 2014 by Nick Stalock
Loud NOISES!...

Loud NOISES!…


CrossFit Class

Pre-Workout Mobility:
Superset (w/a partner):
Banded Crossbody Stretch (Left)
Banded Shoulder Stretch (Right)
Banded Crossbody Stretch (Right)
Banded Shoulder Stretch (Left)

3 Working Sets:
1 Cluster + 3 Power Jerks

EMOM 10 Minutes:
6 Shoulder-to-OH (135/93)
Remainder of minute: Max 10 M Shuttle Sprints


OLY Class

Clean from High Hang with Double Bounce:
4 x 2

Clean + Front Squat:
5 x (2 + 2)

Clean Pull-Down:
2-2-2


Strength Class

5 Working Sets:
3 Push Press + 1 Power Jerk

Pendlay Rows:
5-5-5-5-5

Plate Push-Ups:
4 x 12

C2B Pull-Ups:
8-8-8-8


Competition Class

Wednesday – 111914 – Strength III

Post thoughts and results to “comments”.

Tuesday – 111814 – Back Squat, Strict Weighted Chin-Up, Strict Deficit HSPU

November 17th, 2014 by Nick Stalock
I don't know that I've ever seen anyone as happy as Abby S. in this picture during the Bear complex...

I don’t know that I’ve ever seen anyone as happy as Abby S. is in this picture during the Bear complex…


CrossFit Class

Back Squat:
2-1-1-1

EMOM 18 Minutes:
(Odd Minutes) 4 Strict Weighted Chin-Ups (AHAP)
(Even Minutes) 4 Strict Deficit HSPU (4”)


Competition Class

Tuesday – 111814 – Strength III

Post thoughts and results to “comments”.

Monday – 111714 – Power Snatch, Hang Snatch, WB Shot

November 16th, 2014 by Nick Stalock
With sixty hang snatches below the knee, A.J. is doing a great job demonstrating the type of extension you'll need to stay consistent at a high volume...

With sixty hang snatches below the knee, A.J. is doing a great job demonstrating the type of extension you’ll need to stay consistent at a high volume…

People of the the CrossFit St. Paul, Minneapolis and St. Louis Park community, we will be participating in a program this holiday season called Best Christmas Ever. Our goal as a community for each gym is to nominate a family that has been through a hardship, and provide them with something to look forward to this holiday season. During the month of November we need to nominate as many families as possible, and in partnership with 3M and one of our members Jason Kunz we will choose a family to sponsor at the end of November. Once the family is chosen, each gym will provide a Christmas tree with gift ideas from the family. At this point our community will work together to purchase gifts for the family as well as have the option to make donations. Please click the link above for more details. Let’s do our best to make this an unforgettable holiday season for a family!


CrossFit Class

4 Working Sets:
Power Snatch + Hang Snatch

For Time:
10 Hang Snatch (Below Knee)(75/53)
30 WB Shots (20/14)
20 Hang Snatch
20 WB Shots
30 Hang Snatch
10 WB Shots


OLY Class

Muscle Snatch + Power Snatch + Snatch:
4 x (1 + 1 +1)

Snatch + OHS:
3 x (2 + 2)
3 x (1 + 2)


Strength Class

Warm-Up:
Foot Drills

Hang Power Clean w/Full Stall:
3-3-3-3-3

Front Squats:
4 x 5 @ 80% of 1 RM
Max Reps:
1 x @ 80% of 1 RM

Superset:
A. Weighted Box Jump:
3-3-3-3
B. Single-Legged Hip Thrusts:
8-8-8-8


Competition Class

Monday – 111714 – Strength III

Post thoughts and results to “comments”.

Sunday – 111614 – Back Squat, HSPU, Burpee Broad Jump

November 15th, 2014 by Nick Stalock


CrossFit Class

Back Squat:
3-2-1-1-1

3 Rounds For Time:
15 HSPU
30 M Burpee Broad Jumps

Post thoughts and results to “comments”.

Saturday – 111514 – Deadlift, Row, Barbell Side-Bend, Barbell Bent-Over Row

November 14th, 2014 by Nick Stalock

Scheduling Reminder – there is no CrossFit Kids class this morning. We are hosting a Red Cross Blood Drive from 8am-2pm so come on out if you want to donate!

Apparently the class was playing the fish game...and loving it...

Apparently the class was playing the fish game…and loving it…


CrossFit Class

“The Tsunami”
For Time:
15 Deadlifts (275/183)
500 M Row
15 Deadlifts (275/183)

Super Set:
3 Rounds:
15 Barbell Side-Bends
15 Barbell Bent-Over Rows

Post-Workout Mobility:
Hamstring Flossing (20 reps per leg)


Competition Class

Saturday – 111514 – Combine 14.3

Post thoughts and results to “comments”.

Friday – 111414 – Snatch, Hang Snatch, Row, Pull-Up

November 13th, 2014 by Nick Stalock
Amy P. with the barbell just below the knee while executing a perfect position in the hang...

Amy P. with the barbell just below the knee while executing a perfect position in the hang…


CrossFit Class

For Load:
Snatch + Hang Snatch

For Time:
5 Hang Snatch (135/93)
200 M Row
10 Pull-Ups
4 Hang Snatch
200 M Row
10 Pull-Ups
3 Hang Snatch
200 M Row
10 Pull-Ups
2 Hang Snatch
200 M Row
10 Pull-Ups
1 Hang Snatch
200 M Row
10 Pull-Ups


OLY Class

Sots Press:
3-3-3

Snatch Pull + Snatch Below Knee:
3 x (1 + 2)
3 x (1 + 1)

Snatch Pull:
3-3-3


Competition Class

Friday – 111414 – Recovery

Post thoughts and results to “comments”.

Thursday – 111314 – Clean, Front Squat, Jerk, Double-Under, Shuttle Sprint

November 12th, 2014 by Nick Stalock
Laura Z. getting after it in her first class back...

Laura Z. getting after it in her first class back…


CrossFit Class

3 Working Sets:
1 Clean +
2 Front Squats +
1 Jerk

Against a 12 Minute Clock, For Maximum Effort:
3 Minutes: Max Reps Double-Unders
3 Minutes: Max Reps 10 M Shuttle Sprint
2 Minutes: Max Reps Double-Unders
2 Minutes: Max Reps 10 M Shuttle Sprint
1 Minute: Max Reps Double-Unders
1 Minute: Max Reps 10 M Shuttle Sprint

There is no added transition time between the movements with the athletes goal being constant motion throughout the 12 minutes. The movements will be scored separately.


Competition Class

Thursday – 111314 – Recovery

Post thoughts and results to “comments”.