Sunday – 092114 – Snatch-Grip Jerk, OHS, Double-Under, Sit-Up

September 20th, 2014 by Nick Stalock
Who is this coaching in MPLS...?

Who is this coaching in MPLS…?


CrossFit Class

Pre-Workout Mobility:
Barbell Quickie (2 minutes per side)

3 Working Sets (1 of each):
1 Snatch-Grip Jerk (from back) + 3 OHS
1 Snatch-Grip Jerk (from back) + 1 OHS
1 Snatch-Grip Jerk (from back) + 1 OHS

“Annie”
50-40-30-20-10 Reps For Time:
Double-Unders
Sit-Ups

Post thoughts and results to “comments”.

Saturday – 092014 – Squat, Run, Row

September 19th, 2014 by Nick Stalock
MIke H. looking on while Kelly S. finishes up some last few WB shots...

MIke H. looking on while Kelly S. finishes up some last few WB shots…


CrossFit Class

4 Rounds For Max Reps:
Minutes 0 – 2: Tabata Squats (4 intervals – :20 seconds on/:10 seconds off)
Minutes 2 – 6: 400 M Run (Immediately following tabata squats; rest remainder of 4 minutes)
Minutes 6 – 8: Tabata Squats (4 intervals – :20 seconds on/:10 seconds off)
Minutes 8 – 12: 500 M Row (Immediately following tabata squats; rest remainder of 4 minutes)

Each round will take a TOTAL of 12 minutes, therefore, the entire workout will be against a 48 minute running clock. Your score for the workout will be the ENTIRE amount of squats you complete over the course of 4 rounds.

Post-Workout Mobility:
Smashing free-for-all


Competition Class

Saturday – 092014 – Base Volume Cycle (05/20)

Post thoughts and results to “comments”.

Friday – 091914 – Hang Power Snatch, Pull-Up, Burpee

September 18th, 2014 by Nick Stalock
AJ demonstrating hip-extension before he pulls himself under the bar...

AJ demonstrating hip-extension before he pulls himself under the bar…


CrossFit Class

Hang Power Snatch (Above Knee):
6-4-2

AMRAP 15 Minutes:
3-6-9-12…and so on
Pull-Ups
Burpees w/6” Touch

Post-Workout Mobility:
Scapula Smashing w/Single Lacrosse ball and arm flexion (2 minutes per side)


OLY Class

Jerk in Split:
2-2-2-2

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


Competition Class

Friday – 091914 – Base Volume Cycle (04/20)

Post thoughts and results to “comments”.

Thursday – 091814 – Back Squat, Run, Thruster, Box Jump

September 17th, 2014 by Nick Stalock
A great shot of some members at St. Louis Park, along with coach Alex Tubbs' stepdad the Texas Rattlesnake himself, Stonecold Steve Austin...

A great shot of some members at St. Louis Park, along with coach Alex Tubbs’ father-in-law, the Texas Rattlesnake himself, Stonecold Steve Austin…


CrossFit Class

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

Back Squat:
10-8-6

For Time:
800 M Run
30 Thrusters (75/53)
30 Box Jumps (24/20)
400 M Run
30 Box Jumps (24/20)
30 Thrusters (75/53)
800 M Run


Competition Class

Thursday – 091814 – Base Volume Cycle (03/20)

Post thoughts and results to “comments”.

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”.