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”.

Wednesday – 102214 – Front Squat, Split Jerk, Run, Burpee Pull-Up

October 21st, 2014 by Nick Stalock
Meg W. helping Jack Jones figure out the time after his CrossFit Kids workout.  Apparently he PR'd his fort making time...

Meg W. helping Jack Jones figure out the time after his CrossFit Kids workout. Apparently he PR’d his fort making time…


CrossFit Class

5 Working Sets:
3 Front Squats (off rack) + 1 Split Jerk

4 Rounds For Time:
400 M Run
15 Burpee Pull-Ups

Post-Workout Mobility:
Lat and Tricep Smashing


OLY Class

Jerk in Split Behind Neck:
2-2-2

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

Whirly-Dirlys:
10-10-10


Strength Class

Bench Press:
8 x 8

Weighted Pull-Ups:
4 x 8

Weighted Dips:
4 x 8


Competition Class

Wednesday – 102214 – Field of Teams Prep Cycle (17/31)

Post thoughts and results to “comments”.

Tuesday – 102114 – Push Press, Shoulder-To-OH, Muscle-Up

October 20th, 2014 by Nick Stalock
Grant W. making the jerk-grip OH squat look easy while putting some serious weight overhead, and yes Grant, you look good doing it...

Grant W. making the jerk-grip OH squat look easy while putting some serious weight overhead, and yes Grant, you look good doing it…


CrossFit Class

Push Press:
6-4-2-2

9-7-5 Reps For Time:
Shoulder-to-OH (185/123)
Muscle-Ups

Mobility:
Sleeper Stretch (2 minutes per side)


Competition Class

Tuesday – 102114 – Field of Teams Prep Cycle (16/31)

Post thoughts and results to “comments”.

Monday – 102014 – Deadlift, Box Jump, Double-Under

October 19th, 2014 by Nick Stalock
Laura G. looking REALLY fast under the bar during a split jerk...

Laura G. looking REALLY fast under the bar during a split jerk…


CrossFit Class

Deadlift:
4-4-2

AMRAP 10 Minutes:
7 Deadlifts (225/163)
14 Box Jumps (24/20)
21 Double-Unders

Post-Workout Mobility:
Planter Fascia Smashing (2 minutes per foot)


OLY Class

Sots Press:
3-3-3

Snatch Above Knee w/o Moving Feet:
3-3-2-2-1-1

Snatch Pull:
3-3-3


Strength Class

Back Squat:
8 x 8

Good-Mornings:
4 x 10

Strict TTB:
3 x AMRep


Competition Class

Monday – 102014 – Field of Teams Prep Cycle (15/31)

Post thoughts and results to “comments”.

Sunday – 101914 – Power Clean, Front Squat, Jerk, Push Press

October 18th, 2014 by Nick Stalock
Jake H. establishing his heavy single for the snatch workout on Friday...

Jake H. establishing his heavy single for the snatch workout on Friday…


CrossFit Class

For Load:
Power Clean + Front Squat + Jerk

3 Rounds For Time:
10 Power Cleans (135/93)
…rest 1 minute…
10 Front Squats
…rest 1 minute…
10 Push Press
…rest 1 minute…

1 round is complete when athletes finish 10 power cleans, 10 front squats and 10 push press including the rest periods.

Post thoughts and results to “comments”.

Saturday – 101814 – Run, Wall Climb, Farmer Carry, Row

October 17th, 2014 by Nick Stalock
Judging by the violent knee, hip, elbow, and hair extension, I think it's safe to say Thor M. hit the required 12' WB target...

Judging by the violent knee, hip, elbow, and hair extension, I think it’s safe to say Thor M. hit the required 12′ WB target…


CrossFit Class

AMRAP 45 Minutes:
800 M Run
11 Wall Climbs
200 M Farmer Carry (AHAP)
500 M Row


Competition Class

Saturday – 101814 – Field of Teams Prep Cycle (13/31)

Post thoughts and results to “comments”.

Friday – 101714 – Snatch

October 16th, 2014 by Nick Stalock
Chris E. and his dog Biko, who since coming to the gym for the first time continues to grow by the hour and will eventually be the biggest dog in St. Paul...

Chris E. and his dog Biko, who since coming to the gym for the first time continues to grow by the hour and will eventually be the biggest dog in St. Paul…


CrossFit Class

In 10 Minutes:
Establish 1 RM Snatch

Against a running clock:
16 Snatches (90% of Today’s 1 RM)

Athletes are only allowed one attempt per minute. Regardless of whether an athlete makes or misses an attempt, only one attempt is allowed. If an athlete makes every attempt, their workout will conclude at 16 minutes. Athletes should continue the workout, attempting only one lift per minute until they complete 16 good lifts. If an athlete misses one attempt but makes all the others, they will finish the workout in 17 minutes. If an athlete misses two lifts but makes all the others, they will finish the workout in 18 minutes. There is a 23 minute time cap on this workout meaning that no athlete can miss more than 7 lifts.

Athletes will have the whole minute to attempt their lift, but may not attempt another lift until the next minute turns over.


OLY Class

Power Jerk + OHS:
4 x (1 + 1)

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


Competition Class

Friday – 101714 – Field of Teams Prep Cycle (12/31)

Post thoughts and results to “comments”.

Thursday – 101614 – Front Squat, WB Shot, Bar-Facing Burpee

October 15th, 2014 by Nick Stalock
With heavy front squats on the schedule for today, this is the front rack position everyone should be shooting for.  More importantly, this is the type of beard every gentlemen in the gym should be growing on their face in anticipation of Movember...

With heavy front squats on the schedule for today, this is the front rack position everyone should be shooting for. More importantly, this is the type of beard every gentlemen in the gym should be growing on their face in anticipation of Movember…


CrossFit Class

EMOM 9 Minutes:
Minutes 1-3:
Front Squat:
3-2-1
Minutes 4-6:
Front Squat:
3-2-1
Minutes 7-9:
Front Squat:
3-2-1

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

2 Rounds For Time:
30 WB Shots (20/14)(12’)
30 Bar-Facing Burpees


OLY Class

Heaving Snatch Balance:
5 x 2

Segmented Snatch Pull + Snatch:
5 x (1 + 1)


Competition Class

Thursday – 101614 – Field of Teams Prep Cycle (11/31)

Post thoughts and results to “comments”.

Wednesday – 101514 – Deadlift, Box Jump, Ring Dip

October 14th, 2014 by Nick Stalock
A sea of rings waiting to be disturbed...

A sea of rings waiting to be disturbed…


CrossFit Class

Deadlift:
5-3-1

3 Rounds For Time:
10 Deadlits (225/163)
20 Box Jumps (24/20)
15 Ring Dips


OLY Class

Heaving Snatch Balance:
5 x 2

Segmented Snatch Pull + Snatch:
5 x (1 + 1)


Strength Class

Bench Press:
6 x 10

Pull-Ups:
6 x 10

Dips:
6 x 10

Mobility:
Free-For-All and Stretching


Competition Class

Wednesday – 101514 – Field of Teams Prep Cycle (10/31)

Post thoughts and results to “comments”.

Tuesday – 101414 – Back Squat, TTB, Hang Snatch, OHS

October 13th, 2014 by Nick Stalock
Coach Sara guiding some athletes into the hang snatch in MPLS downtown...

Coach Sara guiding some athletes into the hang snatch in MPLS downtown…


CrossFit Class

Back Squat:
7-5-3

For Time:
21 TTB
5 x Hang Snatch + OHS (135/93)
15 TTB
3 x Hang Snatch + OHS
9 TTB
1 x Hang Snatch + OHS

For the hang snatch and OHS portions of the workout, hang snatch + OHS = 1 rep. The sequence must be in that order and cannot be partitioned any other way (i.e. 5 hang snatches + 5 OHS).


Competition Class

Tuesday – 101414 – Field of Teams Prep Cycle (09/31)

Post thoughts and results to “comments”.