Saturday – 110114 – L-Sit, Double-Under, Sit-Up, Air Squat

October 31st, 2014 by Nick Stalock
Don't forget to partake in the in house team competition this afternoon at 200pm in St. Louis Park!...

Don’t forget to partake in the in house team competition this afternoon at 200pm in St. Louis Park!…


CrossFit Class

L-Sit:
4 x Max Effort

For Time:
50 Double-Unders
50 Sit-Ups
40 Double-Unders
40 Air Squats
30 Double-Unders
30 Sit-Ups
20 Double-Unders
20 Air Squats
10 Double-Unders
10 Sit-Ups

Post-Workout Mobility:
Hip Flexor and Liacus Smashing


Competition Class

Saturday – 110114 – Field of Teams Prep Cycle (27/31)

Post thoughts and results to “comments”.

Friday – 103114 – Front Squat, Strict HSPU, Strict Pull-Up, Strict Ring Dip

October 30th, 2014 by Nick Stalock
By the end of tomorrow's workout, the strict pull-ups are going to feel exactly like this picture...

By the end of tomorrow’s workout, the strict pull-ups are going to feel exactly like this picture…


CrossFit Class

Front Squat:
4-2-2-1

AMRAP 20 Minutes:
21-18-15-12-9-6-3:
Strict HSPU
Strict Pull-Ups
Strict Ring Dips


OLY Class

Power Clean from High Hang w/o Moving Feet:
3-3-3-3

Power Clean Above Knee + Clean Above Knee:
2 x (2 + 1)
3 x (1 + 1)


Competition Class

Friday – 103114 – Field of Teams Prep Cycle (26/31)

Post thoughts and results to “comments”.

Thursday – 103014 – Deadlift, The Hurricane

October 29th, 2014 by Nick Stalock


CrossFit Class

EMOM 9 Minutes:
Minutes 1-3:
Deadlift:
2-2-1
Minutes 4-6:
Deadlift:
2-2-1
Minutes 7-9:
Deadlift:
2-2-1

Each new set of three should be an increase from the previous set of three for example: 100-105-110, 105-110-115, 110-115-120

For Time:
“The Hurricane” (Compare to 041713)
500 M Row
15 Deadlifts (315/223)
500 M Row

Post-Workout Mobility:
Lumbar Smashing


Competition Class

Thursday – 103014 – Field of Teams Prep Cycle (25/31)

Post thoughts and results to “comments”.

Wednesday – 102914 – Power Snatch, Hang Power Snatch, Run, Pull-Up

October 28th, 2014 by Nick Stalock
Rick R. setting up in the high hang position, potentially about to launch himself underneath the bar, and...Henry...

Rick R. setting up in the high hang position, potentially about to launch himself underneath the bar, and…Henry…


CrossFit Class

Power Snatch + Hang Power Snatch:
2 x (1 + 2)
2 x (1 + 1)

3 Rounds For Time:
400 M Run
21 Hang Power Snatch (75/53)
12 Pull-Ups


OLY Class

Drop Snatch:
3-3-3-3

Power Snatch Above Knee + Snatch Above Knee:
2 x (2 + 1)
2 x (1 + 1)

Good Mornings:
5-5-5


Strength Class

Bench Press:
8 x 8

Weighted Pull-Ups:
4 x 8

Weighted Dips:
4 x 8


Competition Class

Wednesday – 102914 – Field of Teams Prep Cycle (24/31)

Post thoughts and results to “comments”.

Tuesday – 102814 – Back Squat, Goblet Squat, KB Swing

October 27th, 2014 by Nick Stalock
KB's were a bad choice...

KB’s were a bad choice…


CrossFit Class

Pre-Workout Mobility:
Banded Hip-Grinder (2 minutes per side)

Back Squat:
5-3-1

4 Rounds For Time:
20 Goblet Squats (53/35)
20 KB Swings


Competition Class

Tuesday – 102814 – Field of Teams Prep Cycle (23/31)

Post thoughts and results to “comments”.

Monday – 102714 – Jerk Dip, Jerk, Run, Power Clean

October 26th, 2014 by Nick Stalock
Mid-shin, above the knee, into the hip, PULL UNDER THE BAR!...

Mid-shin, above the knee, into the hip, PULL UNDER THE BAR!…


CrossFit Class

Mobility:
Banded OH Stretch

Jerk Dip + Jerk (off rack):
2 x (1 + 3)
…then…
Jerk:
2 x 2

For Time (Compare to 060113):
400 M Run
1/1, 1/2, 1/3, 1/4, 1/5:
Power Clean/Jerk (155/113)
1/1, 2/1, 3/1, 4/1, 5/1:
Power Clean/Jerk (155/113)
400 M Run


OLY Class

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

Clean Above Knee + Jerk:
3 x 2 (1 + 1)
3 x (1 + 1)


Strength Class

Back Squat:
8 x 8

Good Mornings:
4 x 10

Strict TTB:
3 x AMRAP


Competition Class

Monday – 102714 – Field of Teams Prep Cycle (22/31)

Post thoughts and results to “comments”.

Sunday – 102614 – Run, Power Clean, Jerk

October 25th, 2014 by Nick Stalock
Alicia K. looking very focused...

Alicia K. looking very focused…

CrossFit Class

“Abbate”
U.S. Marine Corps Sargeant Matthew T. Abbate, 26, of Honalulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand Province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

For Time:
1 Mile Run
21 Power Clean and Jerks (155/103)
800 M Run
21 Power Clean and Jerks
1 Mile Run

Post thoughts and results to “comments”.

Saturday – 102514 – Back Squat, Front Squat, OHS, Deadlift, Power Clean, Shoulder-To-OH

October 24th, 2014 by Nick Stalock
"Reluctantly crouched at the starting line, Engines pumping and thumping in time, The green light flashes, the flags go up, churning and burning they yearn for the cup...he's going the distance, he's going for speeeeed!...

“Reluctantly crouched at the starting line, Engines pumping and thumping in time, The green light flashes, the flags go up, churning and burning they yearn for the cup…he’s going the distance, he’s going for speeeeed!…


CrossFit Class

For Time:
30 Back Squats (135/93)
20 Front Squats
10 OHS
30 Deadlifts
20 Power Cleans
30 Shoulder-to-OH

Post-Workout Mobility:
Roll Out IT-Band (2 minutes per side)


Competition Class

Saturday – 102514 – Field of Teams Prep Cycle (20/31)

Post thoughts and results to “comments”.

Friday – 102414 – Clean, WB Shot, KB Swing

October 23rd, 2014 by Nick Stalock
What does a prescribed WB shot look like you ask?  The gentlemen in the middle is clearing displaying the proper height, while the young man on the left unfortunately had to "no rep" himself for failing to hit the 10' target...

What does a prescribed WB shot look like you ask? The gentlemen in the middle is clearing displaying the proper height, while the young man on the left unfortunately had to “no rep” himself for failing to hit the 10′ target…


CrossFit Class

Clean:
3-3-2-2

1 Minute On, 1 Minute Off, For 14 Minutes:
21-15-9:
WB Shots (20/14)
KB Swings (53/35)


OLY Class

Segmented Clean:
2-2-2

Clean + Clean Below Knee:
5 x (1 + 1)


Competition Class

Friday – 102414 – Field of Teams Prep Cycle (19/31)

Post thoughts and results to “comments”.

Thursday – 102314 – Bench Press, HSPU, Pull-Up, Ring Dip, TTB

October 22nd, 2014 by Nick Stalock
Ian E. collecting himself after some heavy deadlifts...

Ian E. collecting himself after some heavy deadlifts…


CrossFit Class

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

EMOM 9 Minutes:
Bench Press:
3-3-3-2-2-2-1-1-1

For Time:
21-15-9
HSPU
Pull-Ups
…immediately followed by…
21-15-9
Ring Dips
TTB


Competition Class

Thursday – 102314 – Field of Teams Prep Cycle (18/31)

Post thoughts and results to “comments”.