Deadlift 1×5, then: 6 Rounds of: 10 DB Cleans 100m Sprint 10 Pullups 1 Minute Rest between rounds Log Weights and time for each round Scheduling note – There will be no open house workout this saturday due to a scheduling conflict, sorry for the inconvenience. Stay tuned for an upcoming open house workout in [...]
Archive for October, 2009
Wednesday 102109 – Deadlift
Tuesday, October 20th, 2009Tuesday 102009 – Endurance
Tuesday, October 20th, 200950-40-30-20-10 reps of each exercise for time: Pushups Walking Lunges Situps Mark’s Daily Apple discusses how to improve your posture. If you do functional strength training like deadlifts, squats, and olympic lifting you’re well on your way!
Monday 101909 – Overhead Squats
Sunday, October 18th, 2009Overhead Squat 3×5, then: 9 Handstand Pushups 400m Run 6 Handstand Pushups 400m Run 3 Handstand Pushups 400m Run
101809 – Rest on a Sunny Minnesota Sunday
Sunday, October 18th, 2009Enjoy the beautiful day!
Saturday 101709 – Filthy Fifty
Saturday, October 17th, 2009For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Friday 101609 – Kettlebells
Thursday, October 15th, 2009AMRAP (As many rounds as possible) in 15 minutes of: 5 KB Snatch (each arm), 1 Gasser, 10 Pushups A gasser is a sprint usually done on a field, where you go down/back/down/back the width of the field as fast as you can.
Thursday 101509 – Power Cleans
Wednesday, October 14th, 2009Power Clean 3×3, then: 10,9,8,…,3,2,1 reps of DB Push Press Burpee A study in New York showing that listing caloric content in restaurants hasn’t caused people to eat less.
Wednesday 101409 – Back Squat
Tuesday, October 13th, 2009New Fundamentals Class Starting next week – We’ll be starting our 2 week fundamentals class Monday the 19th, meeting M/W/Th @ 6pm. Space is limited to 6 people, email us at [email protected] to sign up. Back Squat 3×5, then: 3 rounds for time: 500m Row 20 KB Swings
Tuesday 101309 – Fran
Tuesday, October 13th, 2009For time: 21-15-9 reps of Thrusters (95#/55#) Pullups A NY Times article on the health benefits of pets.
Monday 101209 – Push Press
Monday, October 12th, 2009Push Press 3×5, then: 21-15-9 reps of Box Jumps Situps Matt Lalonde (CrossFit Nutrition Seminar instructor) discusses his successes in implementing a low-carb paleo diet, despite the conventional wisdom that high intensity exercise requires high amounts of carbohydrates; from Robb Wolf’s excellent nutrition blog.