Announcements/Upcoming Events
Memorial Day Murph - Join us on Monday, May 27 at 10am to honor the fallen by performing the classic hero WOD Murph, followed by a potluck bbq. Click here to RSVP.
CrossFit St Paul Bootcamp - Our popular Indoor/Outdoor Bootcamp program is back starting June 5! Classes meet Wed/Fri/Mon for 6 weeks, at 6am or 5:30pm. Click here for details and to register.
Running Seminar – Improve your running with 7 time National Champion Katie Mcgregor in this one-day seminar geared towards teaching efficient running technique and preparation for races, June 15 from 11am-3pm at CrossFit St Louis Park. Click here for details and to register.
Olympic Lifting and Squat Seminar – Zach and Sara Krych are back with their popular and effective seminar, June 29 from 10am-4pm at CrossFit St Louis Park! Click here to register.
Our Sister Affiliates
(L to R): Andrea Jones, Mary Kosir...
Back Squat:
HS
For Maximum Repetitions:
1 Minute – Max Reps
Rest 1 Minute
45 Seconds – Max Reps
Rest 45 Seconds
30 Seconds – Max Reps
Rest 30 Seconds
15 Seconds – Max Reps
Rest 15 Seconds
5 M Lateral Shuffle Run
Double – Unders
Hang Power Snatch (65/43)
Post thoughts and total scores to “comments”.
Wha?
HPS were rough toward the end of each set. I was definitely hitting some walls there but managed 58 rx. 48 laterals and 370 single skips. Goal within the next 2 mos is to master dbl unders.
177Rx… I liked the layout of this workout, although i would’ve voted for something that’s not DUs (though wallballs would be way worse. so i guess i shouldn’t complain). Duane – don’t get stuck in double-single rut. impossible to get out of (seriously ask ian too)
BS: 255-265F
WoD:
30-22-16-8=76
80-70-63-25=238
30-21-15-9=75
Total=389
The format of this WoD was great. Everyone should feel comfortable motoring through this one. Like yesterday’s WoD, the transitions were the toughest/most taxing part. The short 15 sec rest transition period into 1 min of work becomes challenging. It’s important to really utilize the 1 min of rest during the double unders and HPS to catch your breath and motor through the final three work periods. Great job today 630am crew, had another all dude day.
Beef share is coming up in the next week. There are some shares available, click below if you’d like some:
https://docs.google.com/spreadsheet/ccc?key=0AgXzQFYj69qMdGQzZDJRa2FhdGxTclFRNjVDYTRiZ1E#gid=0
Amazing results from a clinical study that compared Paleo and Mediterranian diets in type 2 diabetics:
http://sanfrancisco.cbslocal.com/2011/11/07/healthwatch-caveman-diet-helps-diabetics-in-ucsf-study/
All the more reason to buy part of a cow.
BS HS: 325, 335F
WOD:
84 laterals
104 DUs
65 HPS
Total: 253 Rx
Flew through the laterals thanks to long legs, but my forearms died on the DUs. Stringing more than a few together was tough at the end.
BS to 365
I am loving this heavy single stuff!
Lateral: 29-22-16-8
DU: 30-38-28-16 (Double-single-double-single-bleah)
HPS: 26-20-14-10
257 Rx
Summer is awesmo!
345 rx, BS 183 3 times
Hilarious post this morning, TQ! MK and I had a good laugh.
No idea on numbers today but just thankful for Busola for squeezing in a last minute wod tonight!
BS to 425#, felt solid
332 Rx
Super fun format for today’s WOD. Would love to see this repeat with other movements. 372 (I think) with single skips.
Sometimes I feel like I don’t lift that heavy, but then I realize that even though I only did the bar for HPS today, with 52 reps, I still lifted over 1700# over my head in 5 minutes. That kinda blows my mind, makes me proud and smile all at the same time.
Sounded like a lot of people hit a PR for squats today – including me @ 365. This heavy singles every day thing is kind of awesome.
TQ is funny. Love heavy squat weeks.
I was so happy we got to do the workout together during open gym, Andrea–it’s much harder to do it alone. We didn’t need any counting or numbers, we did it for the love of exercise! 
15 Comments
Jump to comment form | Comments RSS