Friday – 112814 – Clean, Thruster, Russian KB Swing

November 27th, 2014 by Nick Stalock
"So Parker, when you go out tonight, and the beat drops, this is how you're gonna want to cut a rug"...

“So Parker, when you go out tonight, and the beat drops, this is the move you’re gonna wanna start with, and then go ahead and cut a rug”…


Folks don’t forget about our holiday schedule today. CFSP: Thursday and Friday, 800am regular class, 900am open gym/on-ramp. CFSLP: Thursday and Friday, 900am regular class, 1000am open gym/on-ramp. CFMPLS Downtown: Thursday and Friday, 1000am regular class, 1100am open gym/on-ramp.

CrossFit Class

Clean:
2-2-1-1

1 Minute On, 1 Minute Off, for 20 Minutes for Max Reps:
Thrusters (95/63)
…Rest…
Russian KB Swings (72/53)
…Rest…


Competition Class

Friday – 112813 – Strength III

Post thoughts and results to “comments”.

Thursday – 112714 – Row, Bear Crawl, Double-Under, Pull-Up, Power Snatch, Turkish Get-Up

November 26th, 2014 by Nick Stalock
Happy Thanksgiving...

Happy Thanksgiving…


Folks don’t forget about our holiday schedule today. CFSP: Thursday and Friday, 800am regular class, 900am open gym/on-ramp. CFSLP: Thursday and Friday, 900am regular class, 1000am open gym/on-ramp. CFMPLS Downtown: Thursday and Friday, 1000am regular class, 1100am open gym/on-ramp.

CrossFit Class

AMRAP 30 Minutes:
500 M Row
40 M Bear Crawl
30 Double-Unders
20 Pull-Ups
10 Power Snatches (135/93)
1 Turkish Get-Up (each side)(AHAP)

On minutes 5, 10, 15, 20 and 25 – 1 minute of max rep burpees, wherever you are. This means that from 5:00 – 6:00 everybody will stop what they’re doing and do as many burpees as possible before resuming wherever they left off.


Competition Class

Thursday – 112713 – Strength III

Post thoughts and results to “comments”.

Wednesday – 112614 – Hang Snatch, Snatch, Squat Broad Jump

November 25th, 2014 by Nick Stalock
Great hip and knee extension, steady bar path, accurate timing on the pull, all-in-all, looks like the beginning of a great lift...

Great hip and knee extension, steady bar path, accurate timing on the pull, all-in-all, looks like the beginning of a great lift…


CrossFit Class

Hang Snatch (Below Knee):
Establish 1 RM
…then…
Take 3 Singles @ 10-20 Less

10 Rounds For Time:
2 Snatch (185/133)
20 M Squat Broad Jumps


OLY Class

Drop Snatch:
3-3-3

Snatch:
2 x (2-1-1)
1 x (1-1-1)

Snatch Pull:
3-3-3


Strength Class

Z-Press:
5-5-5-5

Bent-Over Row (not touching the ground):
8-8-8-8

Parallel Bar-Dips:
8-8-8-8

Wide-Grip Pull Ups:
8-8-8-8


Competition Class

Wednesday – 112613 – Strength III

Post thoughts and results to “comments”.

Tuesday – 112514 – Power Clean, Clean, Farmer Carry KB Walking Lunge, Double Front Rack KB Walking Lunge, Double OH KB Walking Lunge, Ring Dip

November 24th, 2014 by Nick Stalock
Coach Zack in the process of getting underneath the barbell rather quickly...

Coach Zack in the process of getting underneath the barbell rather quickly…


CrossFit Class

3 Working Sets:
1 Power Clean +
1 Clean

For Time (Compare to 081414):
30 Farmer Carry KB Walking Lunges (AHAP)
12 Ring Dips
30 Double Front Rack KB Walking Lunges (53/35)
12 Ring Dips
30 Double Overhead KB Walking Lunges (53/35)
12 Ring Dips


Competition Class

Tuesday – 112513 – Strength III

Post thoughts and results to “comments”.

Monday – 112413 – Back Squat, Right-Twist MB Slam, Left-Twise MB Slam, TTB, Burpee

November 23rd, 2014 by Nick Stalock
The logos...

The logos…

People of the the CrossFit St. Paul, Minneapolis and St. Louis Park community, we will be participating in a program this holiday season called Best Christmas Ever. Our goal as a community for each gym is to nominate a family that has been through a hardship, and provide them with something to look forward to this holiday season. During the month of November we need to nominate as many families as possible, and in partnership with 3M and one of our members Jason Kunz we will choose a family to sponsor at the end of November. Once the family is chosen, each gym will provide a Christmas tree with gift ideas from the family. At this point our community will work together to purchase gifts for the family as well as have the option to make donations. Please click the link above for more details. Let’s do our best to make this an unforgettable holiday season for a family!


CrossFit Class

EMOM 10 Minutes:
1 Back Squat @ 90% of 1 RM

30-20-10 Reps For Time:
Right-Twist MB Slams (20/14)
TTB
Left-Twist MB Slams
Burpees


OLY Class

Power Snatch:
3 x (2-1-1)

Power Clean and Jerk:
3 x (2-1-1)

Good Mornings:
6-6-6


Strength Class

Warm-up:
Foot Drills

Front Squats:
5 x 3 @ 85-95% of 1 RM
…then…
Speed Squats:
2 x 3 @ 75% of 1 RM

Clean Pull + 3 Second Negative:
3-3-3-3

Good Mornings:
7-7-7-7

Single-Leg Hip-Thrusts:
8-8-8-8


Competition Class

Monday – 112413 – Strength III

Post thoughts and results to “comments”.

Sunday – 112314 – Farmer Carry DB Walking Lunge, Double-Under, WB Shot

November 22nd, 2014 by Nick Stalock
Keeping track of your scores during a workout can prevent quite the mathematical challenge in the end...

Keeping track of your scores during a workout can prevent quite the mathematical challenge in the end…


CrossFit Class

AMRAP 20 Minutes:
100 M Farmer Carry Dumbbell Walking Lunge (40/25)
50 Double-Unders
16 WB Shots (20/14)

Post thoughts and results to “comments”.

Saturday – 112214 – Fight Gone Bad

November 21st, 2014 by Nick Stalock
What's a windmill you ask?  Take a look at Mike N., the human version...

What’s a windmill you ask? Take a look at Mike N., the human version…


CrossFit Class

Pre-Workout Mobility:
Banded Ankle/Achilles Stretch (2 minutes per side)

“Fight Gone Bad” (Compare to 120912)
3 Rounds:
1 minute at each station for max reps:

WB Shots (20/14)
KB Swings (36/25)
Box Jumps (24/20)
Push Press (75/53)
Row (Calories)

Rest 1 minute between rounds.


Competition Class

Saturday – 112214 – Strength III

Post thoughts and results to “comments”.

Friday – 112114 – Front Squat, Ring Push-Up, TTB

November 20th, 2014 by Nick Stalock
The amazing view on the running route at our downtown location...

The amazing view on the running route at our downtown location…


CrossFit Class

Front Squat:
2-1
2-1
2-1

AMRAP 10 Minutes:
10 Ring Push-Ups
10 TTB

Post-Workout Mobility:
Banded Hip-Flexor Stretch
Iliacus Smashing


OLY Class

Jerk in Split:
3-3-3

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

Windmills:
3 x 10


Competition Class

Friday – 112114 – Strength III

Post thoughts and results to “comments”.

Thursday – 112014 – Row, Burpee Box Jump, C2B Pull-UP

November 19th, 2014 by Nick Stalock
Thug life...

Thug life…


CrossFit Class

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

5 Rounds Each For Time:
400 M Row
10 Burpee Box Jumps (24/20)
12 C2B Pull-Ups
…Rest 2 minutes b/w rounds…
Post-Workout Mobility:
Chest and Tricep Smashing


Competition Class

Thursday – 112014 – Strength III

Post thoughts and results to “comments”.

Wednesday – 111914 – Cluster, Power Jerk, Shoulder-to-OH, Shuttle Sprint

November 18th, 2014 by Nick Stalock
Loud NOISES!...

Loud NOISES!…


CrossFit Class

Pre-Workout Mobility:
Superset (w/a partner):
Banded Crossbody Stretch (Left)
Banded Shoulder Stretch (Right)
Banded Crossbody Stretch (Right)
Banded Shoulder Stretch (Left)

3 Working Sets:
1 Cluster + 3 Power Jerks

EMOM 10 Minutes:
6 Shoulder-to-OH (135/93)
Remainder of minute: Max 10 M Shuttle Sprints


OLY Class

Clean from High Hang with Double Bounce:
4 x 2

Clean + Front Squat:
5 x (2 + 2)

Clean Pull-Down:
2-2-2


Strength Class

5 Working Sets:
3 Push Press + 1 Power Jerk

Pendlay Rows:
5-5-5-5-5

Plate Push-Ups:
4 x 12

C2B Pull-Ups:
8-8-8-8


Competition Class

Wednesday – 111914 – Strength III

Post thoughts and results to “comments”.