Wednesday – 091714 – Hang Power Clean, Row, Power Clean

September 16th, 2014 by Nick Stalock
As part of the greater St. Paul area Make-a-Wish Foundation, Aaron Dewerf, a long-time member of our community asked to be photographed for the website one last time before he moves to North Carolina at the end of the September.  Aaron, your wish has been granted.  This was his post-workout expression from today's metcon...

As part of the greater St. Paul area Make-a-Wish Foundation, Aaron Dewerff, a long-time member of our community asked to be photographed for the website one last time before he moves to North Carolina at the end of the September. Aaron, your wish has been granted. This was his post-workout expression from today’s metcon…


CrossFit Class

Hang Power Clean:
6-4-2

For Time:
500 M Row
25 Power Cleans (135/93)
500 M Row

Post-Workout Mobility:
Lower Back Samashing w/Lacrosse Ball (2 minutes per side)


OLY Class

Power Clean Above Knee:
3-3-2-2

Power Clean + Front Squat + Push Jerk:
5 x (1 + 1 + 1)

3 Position Clean Pull:
2-2-2


Strength Class

Bench Press:
1 x 20

Bent-Over Rows:
8-8-8-8

Strict TTB:
3 x Max Effort

Lateral and Front Raises:
3 x 10


Endurance Class

This will be the last Endurance Class of the season. Thank you to everyone who attended class with Brandon and Chris.

Part One:
Easy 800 M Warm-Up

Part Two:
1 Mile Run
Stop EMOM to complete 10 Air Squats

Part Three:
Easy 800 M Cool Down


Competition Class

Wednesday – 091714 – Base Volume Cycle (02/20)

Post thoughts and results to “comments”.

Tuesday – 091614 – Deadlift, Run, KB Swing, WB Shot, Box Jump

September 15th, 2014 by Nick Stalock
Coach Tyler briefing the community teams prior to the final workout at the 2014 Granite Games...

Coach Tyler briefing the community teams prior to the final workout at the 2014 Granite Games. Team Union Alpha in the foreground…


CrossFit Class

Deadlift:
7-5-3

3 Rounds For Time:
400 M Run
21 KB Swings (53/35)
21 WB Shots (20/14)
21 Box Jumps (24/20)


Competition Class

Tuesday – 091614 – Base Volume Cycle (01/20)

Post thoughts and results to “comments”.

091514 – Monday – Push Press, Burpee Pull-Up, Ring Dip

September 14th, 2014 by Nick Stalock
Rowers, racks, barbells, boxes...show time...

Rowers, racks, barbells, boxes…show time…


CrossFit Class

Push Press:
10-8-6

1-2-3-3-5-7-7-9-12 Reps For Time:
Burpee Pull-Ups
Ring Dips


OLY Class

Power Jerk from Behind Neck (Snatch Grip):
3-3-3-3

Power Snatch from Above Knee:
3-3-2-2-2


Strength Class

Back Squat:
1 x 20

Tru Push-Ups:
10-10-10-10

Pull-Ups:
10-10-10-10

Barbell Roll Outs:
10-10-10


Endurance Class

Part One:
Plyometric Drills

Part Two:
20 Minute Fartlek (1 minute on, 1 minute off)

Post thoughts and results to “comments”.

091414 – Sunday – Deadlift, Run

September 13th, 2014 by Nick Stalock
CrossFit St. Paul gym Governor Henry, need I say more...

CrossFit St. Paul gym Governor Henry, need I say more…


CrossFit Class

Deadlift:
1 x 5

2 Rounds For Time:
400 M Run
6 Deadlifts @ 88% of 1 x 5

Post thoughts and results to “comments”.

091314 – Saturday – Front Squat, Clean, Bar-Facing Burpee

September 12th, 2014 by Nick Stalock
Coach Chris awaiting the arrival of his athletes...

Coach Chris awaiting the arrival of his athletes…


CrossFit Class

Front Squat:
5 x 3

EMOM 15 Minutes:
1 Clean (225/163)
3 Bar-Facing Burpees
1 Clean (225/163)

Post-Workout Mobility:
Quad and IT Band Smashing

Post thoughts and “results’ to comments.

091214 – Friday – Burpee, Box Jump, KB Swing

September 11th, 2014 by Nick Stalock
Everyone setting up at the bottom of the clean...

Everyone setting up at the bottom of the clean…


CrossFit Class

For Time:
70 Burpees to 6” Target
70 Box Jumps (24/20)
70 KB Swings (53/35)

Finish all reps of one movement before moving onto the next.

Post-Workout Mobility:
Band, Foam-Roller, Lacrosse Ball Free-for-all


OLY Class

Clean Above Knee + Front Squat:
3 x (2 + 2)
3 x (1 + 2)

Pause Front Squats:
2-2-2

Clean Starts:
4-4-4

Post thoughts and results to “comments”.

091114 – Thursday – Bell

September 10th, 2014 by Nick Stalock


CrossFit Class

“Bell”
3 Rounds For Time:
21 Deadlifts (185/133)
15 Pull-Ups
9 Front Squats (185/133)


Competition Class

Thursday – 091114 – Granite Games Prep (18/18)

Post thoughts and results to “comments”.

091014 – Wednesday – OHS, Hang Snatch

September 9th, 2014 by Nick Stalock


CrossFit Class

Pre-Workout Mobility:
Barbell Quickie (20 reps per side)

OHS:
3 x 5

For Time:
30 Hang Snatches (135/93)


OLY Class

Drop Snatch:
3-3-3

2 Position Snatch (High Hang, Above Knee):
3 x (1 + 2)
2 x (1 + 1)

3 Position Snatch Pulls:
2-2-2-2


Strength Class

Bench Press:
1 x 20

Ring Rows:
10-10-10-10

Romanian Deadlift:
8-8-8-8

Back Extension (on GHD):
10-10-10


Endurance Class

For Time:
800 M Run
…rest 3 minutes…
8 x 100 M w/30 seconds rest b/w efforts
…rest 3 minutes…
800 M Run


Competition Class

Wednesday – 091014 – Granite Games Prep (17/18)

Post thoughts and results to “comments”.

Tuesday – 090914 – Back Squat, Row, TTB, Sprint

September 8th, 2014 by Nick Stalock
Everyone, say hello to your 2034 CrossFit Games Fittest Woman on Earth, Sydney "CiCi" Cordner Carson.  She is healthy and happy, and both Deb and Patrick are doing well...

Everyone, say hello to your 2034 CrossFit Games Fittest Woman on Earth, Sydney “CC” Cordner Carson. She is healthy and happy, and both Deb and Patrick are doing well…


CrossFit Class

Back Squat:
10-8-6

For Time:
800 M Row
60 TTB
400 M MB Sprint (20/14)


Competition Class

Tuesday – 090914 – Granite Games Prep (16/18)

Post thoughts and results to “comments”.

090814 – Monday – Strict Press, JT

September 7th, 2014 by Nick Stalock
It looks like August was a good end to the summer in St. Paul...

It looks like August was a good end to the summer in St. Paul…


CrossFit Class

Strict Press:
4 x 5

“JT” (Compare to 061412)
21-15-9 Reps For Time:
HSPU
Ring Dips
Push-Ups

Post-Workout Mobility:
Lat and Chest Smashing


OLY Class

Press in Split Behind the Neck:
3-3-3-3

Jerk from Behind the Neck:
3-3-2-2-2

Alternating OH Barbell Lunges:
3-3-3 (each side)


Strength Class

Back Squat:
1 x 20

Parallet Dips:
10-10-10-10

Bent-Over Rows:
10-10-10-10


Endurance Class

Part One:
AMRAP 12 Minutes:
Hill Repeats

Part Two:
Planks


Competition Class

Monday – 090814 – Granite Games Prep (15/18)

Post thoughts and results to “comments”.