For Time: 800M Run (Please dress appropriately, rowers are also available) 30-20-10-20-30 Reps of Russian Lunge (Steps) KB Cleans Wallball shots 800M Run Mark’s Daily Apple discusses the parent’s dilemma with kids and weight.
Archive for November, 2009
Saturday 112109 – Kettlebells
Friday, November 20th, 2009Friday 112009 – Mini Barbara
Thursday, November 19th, 2009Press 3×5, then: 3 rounds for time of 20 Pullups 30 Pushups 40 Situps 50 Squats
Thursday 111909 – Front Squat
Wednesday, November 18th, 2009Front Squat 5×3, then: 30-20-10 Reps of: Weighted Step-Ups (45#/25#) Burpees Double Unders
Wednesday 111809 – Rowing
Tuesday, November 17th, 20092000M Row for time A CrossFit Journal article on the often neglected rowing technique.
Tuesday 111709 – Fran
Monday, November 16th, 200921-15-9 Reps for Time of: Thrusters (95#/65#) Pullups Our friend Michael from CrossFit MSP in St Louis park made a good blog post about how the fitness industry is cyclical just like fashion, but always comes back to the simple truths about strength training that strong people have known for a long time.
Monday 111609 – Deadlift
Sunday, November 15th, 2009Holiday Schedule – We will have a 5K run on Friday after Thanksgiving, and a regularly scheduled WOD at 8am on Saturday the 28th. No classes on Thanksgiving Day. Deadlift 1×5, then: 3 Rds for time of: 15 DB Power Snatch (each arm) 1 Gasser 15 Back Extensions
Sunday 111509 – Rest Day, Enjoy the Beautiful Minnesota November!
Sunday, November 15th, 2009Women CrossFitters, check out www.stumptuous.com. It’s a great fitness website geared towards women with some great articles that debunk the many myths you’ve probably heard about fitness for women. DISCLAIMER: Some of the exercise recommendations on this site are typical conventional gym nonsense like recommending “extra tricep work” for novice lifters, but I’m going with [...]
Saturday 111409 – Rowing Twin Cities Style
Friday, November 13th, 2009For time: 400M Row 30 OHS (75#/55#) 30 Ring Dips 30 KTE (Knees to Elbows) 400M Row 20 OHS 20 Ring Dips 20 KTE 400M Row 10 OHS 10 Ring Dips 10 KTE 400M Run Work up to a 3 rep max for the OHS before the WOD. Melissa Urban has a good article on cortisol [...]
Friday 111309 – Cleans
Thursday, November 12th, 2009Clean 2-2-2-2-2, then: 21-15-9 Reps of: KB Clean Walking Lunges with KB in Goblet Squat Position Situps Class notes: 11am class will be doing Cindy, 5pm class will be doing the above workout.
Thursday 111109 – Cindy
Wednesday, November 11th, 2009AMRAP (As many rounds as possible) of: 5 Pullups 10 Pushups 15 Squats