Thursday – 100214 – Row, Clean, TTR, Pull-Up, Muscle-Up, Box Jump, Burpee

October 1st, 2014 by Nick Stalock
Based on what is going on in this picture, and whether or not he is actually mobilizing, would you take advice from Coach Paul on how to get loose...?

Based on what is going on in this picture, and whether or not he is actually mobilizing, would you take advice from Coach Paul on how to get loose…?


CrossFit Class

For Max Reps:
10 Minutes: Rowing (Max Calories)
8 Minutes: Cleans (250/183)
6 Minutes: 3 TTR + 2 Pull Ups + 1 Muscle Up (on rings)
4 Minutes: Box Jumps (32/28)
2 Minutes: Burpees (w/6” touch)

This will be against a 30 minute running clock with ZERO added transition time. You will need to keep track of your reps throughout so as your score will be a single total at the end of the workout. Added Note: the 3 + 2 + 1 MU complex = 1 rep when all three movements have been completed.


Competition Class

Thursday – 100214 – Base Volume Cycle (15/20)

Post thoughts and results to “comments”.

Wednesday – 100114 – Hang Power Clean, WB Shot, Thruster

September 30th, 2014 by Nick Stalock
Get tall, and finish your pull...

Get tall, and finish your pull…


CrossFit Class

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

Hang Power Clean:
5-3-3-1

For Time:
30 WB Shots (20/14)
5 Thrusters (135/93)
20 WB Shots
10 Thrusters
10 WB Shots
15 Thrusters


OLY Class

Jerk in Split Behind Neck:
3-3-3

Jerk Behind Neck:
2-2-2-1-1

KB Wind-Mills:
10-10-10


Strength Class

Bench Press:
4 x 10

Pull Ups:
4 x 10

Dips:
4 x 10

Post-Workout:
Mobility and Stretching


Competition Class

Wednesday – 100114 – Base Volume Cycle (14/20)

Post thoughts and results to “comments”.

Tuesday – 093014 – Hang Power Snatch, KB Swing, HSPU, Ring Dip, Push Up

September 29th, 2014 by Nick Stalock
Brigitte K. leading an Alchemy class the past Sunday at CFMPLS Northeast...

Brigitte K. leading an Alchemy class the past Sunday at CFMPLS Northeast…


CrossFit Class

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

Hang Power Snatch:
5-3-3-1

For Time:
20 KB Swings (72/53)
30 HSPU
20 KB Swings
30 Ring Dips
20 KB Swings
30 Push Ups


Competition Class

Tuesday – 093014 – Base Volume Cycle (13/20)

Post thoughts and results to “comments”.

Monday – 092914 – Push Press, Shoulder-to-OH, Box Jump, Chest-to-Bar Pull-Up

September 28th, 2014 by Nick Stalock
Aaron M. fighting real hard for a weighted pull-up...

Aaron M. fighting real hard for a weighted pull-up…


CrossFit Class

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

Push Press:
9-7-5

5 Rounds For Time:
3 Shoulder-to-OH (165/118)
6 Box Jumps (32/28)
9 Chest-to-Bar Pull-Ups

Post-Workout Mobility:
Tricep Smashing


OLY Class

Snatch Balance:
3-3-2-2-2

3 Position Snatch (Floor + Above Knee + Below Knee):
5 x (1 + 1 + 1)


Strength Class

Back Squat:
4 x 10

Romanian Deadlifts:
4 x 10

Banded Abdominal Pull-Downs:
4 x 15

Mobility:
Free-for-All


Competition Class

Monday – 092914 – Base Volume Cycle (12/20)

Post thoughts and results to “comments”.

Sunday – 092814 – Run, Back Squat

September 27th, 2014 by Nick Stalock
Jon A. looking strong under the banners...

Jon A. looking strong under the banners…


CrossFit Class

For Time:
2 Mile Run
In 6 minutes:
Max Back Squats (from floor) (135/93)
2 Mile Run

Post thoughts and results to “comments”.

Saturday – 092714 – Deadlift, Power Clean and Jerk, Double-Under, Burpee

September 26th, 2014 by Nick Stalock
Coach Chris could quite possibly have the steadiest hand in the greater Twin Cities CrossFit scene...

Coach Chris could quite possibly have the steadiest hand in the greater Twin Cities CrossFit scene…


CrossFit Class

Deadlift:
7-5-3

3 Rounds For Time:
10 Power Clean and Jerks (135/93)
50 Double-Unders
10 Burpees


Competition Class

Saturday – 092714 – Base Volume Cycle (11/20)

Post thoughts and results to “comments”.

Friday – 092614 – Hang Snatch, C2B Pull Up

September 25th, 2014 by Nick Stalock
Jacque S. cheering on her husband Mark at the end of a workout, but we all know that she made it clear who finished first on the car ride home...

Jacque S. cheering on her husband Mark at the end of a workout, but we all know that she made it clear who finished first on the car ride home…


CrossFit Class

Pre-Workout Mobility:
Banded-Overhead Stretch

Hang Snatch:
5-3-3-1

9/18, 7/14, 5/10 Reps For Time:
Hang Snatch (135/93)
C2B Pull Ups

Post-Workout Mobility:
Double Lacrosse Ball Snow Angels (25 Reps)


OLY Class

Push Press + Power Jerk + Split Jerk:
4 x (1 + 1 + 1)

Front Squat + Jerk:
2 x (2 + 2)
2 x (2 + 1)
2 x (1 + 1)

Pause Front Squats:
2-2-2


Competition Class

Friday – 092614 – Base Volume Cycle (10/20)

Post thoughts and results to “comments”.

Thursday – 092514 – Back Squat, Run, TTB, Row, Deadlift

September 24th, 2014 by Nick Stalock
The new boxes in circulation at SLP are so fresh that the coaches will only allow them to be used as a prop...

The new boxes in circulation at SLP are so fresh that the coaches will only allow them to be used as a prop…


CrossFit Class

Back Squat:
9-7-5

For Time:
800 M Run
30 TTB
…1 minute rest…
500 M Row
10 Deadlift (315/223)
…1 minute rest
800 M Run
30 TTB


Competition Class

Thursday – 092514 – Base Volume Cycle (09/20)

Post thoughts and results to “comments”.

Wednesday – 092414 – Push Press, Box Jump, Burpee Box Jump-Over, Front Rack Step-Up

September 23rd, 2014 by Nick Stalock
Paige P. making her website debut, and at the same time making a box jump look easy...

Paige P. making her website debut, and at the same time making a box jump look easy…


CrossFit Class

Push Press:
10-8-6

For Time:
20 Box Jumps
10 Push Press (115/83)
20 Burpee Box Jump-Overs (24/20)
10 Push Press
20 Front Rack Step-Ups (24/20)
10 Push Press


OLY Class

Snatch from Mid-Thigh without Moving Feet:
3-3-3

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

Snatch Pull Down:
3-3-3


Strength Class

Bench Press:
1 x 20

Weighted Pull-Ups:
8-8-8-8

Dumbbell Front and Side Raises:
10-10-10

GHD Sit-Ups:
12-12-12-12


Competition Class

Wednesday – 092414 – Base Volume Cycle (08/20)

Post thoughts and results to “comments”.

Tuesday – 092314 – Weighted Ring-Dip, KB Swing, Ring Dip

September 22nd, 2014 by Nick Stalock
Scott M. logging some valuable information that he will surely refer back to at a later date in time...

Scott M. logging some valuable information that he will surely refer back to at a later date in time…


CrossFit Class

Weighted Pull-Ups:
5-3-3-1

30-20-10 Reps For Time:
KB Swings (53/35)
Ring-Dips


Competition Class

Tuesday – 092314 – Base Volume Cycle (07/20)

Post thoughts and results to “comments”.