082314 – Saturday – Griff, Run, Banded Good-Morning, BB Bent-Over Row

August 22nd, 2014 by Nick Stalock

CrossFit Class

“Griff”
For Time:
Run 800 M
Run 400 M Backward
Run 800 M
Run 400 M Backward

3 Rounds Not For Time:
15 Banded Good-Mornings
10 Barbell Bent-Over Rows

Post-Workout Mobility:
IT Band and Achilles Smashing (2 minutes each per side)


Competition Class

Saturday – 082314 – (27/28)

Post thoughts and results to “comments”.

082214 – Friday – Split Jerk, Shoulder-to-OH, Muscle-Up

August 21st, 2014 by Nick Stalock
Several positions throughout the muscle-up...

Several positions throughout the muscle-up…


CrossFit Class

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

Split Jerk:
1-1-1-1-1

9-7-5 Reps For Time:
Shoulder-to-OH (185/123)
Muscle-Ups


OLY Class

Pre-Workout Mobility:
Hip Grinder
2-Arm Banded Shoulder Extension
Banded Front Rack Stretch
*2 minutes each per side

Power Clean + Front Squat + Push Jerk + OHS:
5 x (1 + 1 + 1 + 1)

Bent Over Row:
5-5-5


Competition Class

Friday – 082214 – (26/28)

Post thoughts and results to “comments”.

082114 – Thursday – Renegade Row, Weighted Bear Crawl, Farmer Carry, Run, Row

August 20th, 2014 by Nick Stalock
Guys, it's much easier to run without your feet ever making contact with the ground...

Guys, it’s much easier to run without your feet ever making contact with the ground…


CrossFit Class

10-8-6-4-2 Reps For Time:
Renegade Rows (per arm)(AHAP)
20 M Weighted Bear Crawl b/w sets (AHAP)(Same weight as rows)

…rest 2 minutes, then…

Four Rounds, Each For Time:
100 M Farmer Carry (AHAP)
400 M Run
150 M Row
Rest 2 minutes between rounds

Post-Workout Mobility:
Forearm Smash (2 minutes per side)


Competition Class

Thursday – 082114 – (25/28)

Post thoughts and results to “comments”.

082014 – Wednesday – Power Snatch, OHS, Snatch-Grip Deadlift, Deadlift, Sumo-Deadlift, Run

August 19th, 2014 by Nick Stalock
I'm not touching you...I'm still not touching you...

I’m not touching you…I’m still not touching you…


CrossFit Class

Pre-Workout Mobility:
Hamstring Flossing (20 reps per side)

For Load:
1 Power Snatch +
1 OHS

For Time:
30 Snatch-Grip Deadlift (155/113)
400 M Run
20 Traditional Deadlift (225/153)
400 M Run
10 Sumo-Deadlift (315/223)
400 M Run

Post-Workout Mobility:
Banded Hip-Flexor Stretch


OLY Class

Snatch from Power Position + Drop Snatch:
3 x (1 + 1)

Snatch Pull + Snatch Below Knee + OHS:
4 x (1 + 1 + 1)

Snatch Pull:
3-3-3


Strength Class

5 Sets:
1 Weighted Pull-Up
3 Strict Pull-Ups
5 Kipping Pull-Ups

Ring Push-Ups:
10-10-10

L-Sits:
3 x Max Effort (hold as long as possible)

5 Minutes:
Establish Max Distance Triple Bound


Endurance Class

Part One:
400 M Time Trial

Part Two:
Death by 10 M

Part Three:
400 M Time Trial


Competition Class

Wednesday – 082014 – (24/28)

Post thoughts and results to “comments”.

081914 – Tuesday – Burpee, Double-Under, Air Squat, Run, Pull-Up, WB Shot

August 18th, 2014 by Nick Stalock
Wall balls and pull-ups at MPLS downtown...

Wall balls and pull-ups at MPLS downtown…


CrossFit Class

AMRAP 30 Minutes:
Minutes 0 – 10:
10 Burpees with a touch
40 Double-Unders

Minutes 10 – 20:
20 Air Squats
200 M Run

Minutes 20 – 30:
10 Pull-Ups
10 WB Shots (20/14)

There will be no additional transition time, however, athletes will have three separate scores at the end of the workout.

Post-Workout Mobility:
Lacrosse Ball/Foam Roller Free-For-All (5 Minutes total)


Competition Class

Tuesday – 081914 – (23/28)

Post thoughts and results to “comments”.

081814 – Monday – Clean, Front Squat, Jerk, DT

August 17th, 2014 by Nick Stalock
Judging by the look on M'Kelle's face, Abby F. just pulled a really good double on her deadlift...

Judging by the look on M’Kelle’s face, Abby F. just pulled a really good double on her deadlift…


CrossFit Class

For Load:
1 Clean +
1 Front Squat +
1 Jerk

“DT” (Compare to 020313)
5 Rounds For Time:
12 Deadlifts (155/103)
9 Hang Power Cleans (155/103)
6 Push Jerk (155/103)

Post-Workout Mobility:
Lumbar Smash (2 minutes per side)


OLY Class

Clean from Power Position + Push Press + Jerk:
3 x (1 + 1 + 1)

Clean Pull + Clean Below Knee + Jerk:
4 x (1 + 1 + 1)

Clean Pull:
2-2-2


Strength Class

Front Squat:
Establish today’s 1 RM
…then…
7 x 1 @ 90-95% of 1 RM

Push Press:
Establish today’s 1 RM
…then…
7 x 1 @ 90-95% of 1 RM

Bent-Over-Rows:
3-3-3-3

Good-Mornings:
5-5-5


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
3 x Mile Run
3 minutes rest b/w efforts


Competition Class

Monday – 081814 – (22/28)

Post thoughts and results to “comments”.

081714 – Sunday – Backsquat, Run

August 16th, 2014 by Nick Stalock
The blue room in St. Paul...

The blue room in St. Paul…


CrossFit Class

Pre-Workout Mobility:
Banded Child’s Pose (2 minutes per side)

Backsquat:
Establish Heavy 2

Every 3 Minutes for 30 Minutes:
1 Backsquat @ Heavy 2
200 M Run

Post thoughts and results to “comments”.

081614 – Saturday – Muscle-Up, HSPU, KB Swing

August 15th, 2014 by Nick Stalock
I challenge anyone in the gym to walk in front of Dave G. while he's in the middle of a lift...

I challenge anyone in the gym to walk in front of Dave G. while he’s in the middle of a lift…


CrossFit Class

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

“Nate” (Compare to 101913)
AMRAP 20 Minutes:
2 Muscle-Ups
4 HSPU
8 KB Swings (72/53)


Competition Class

Saturday – 081614 – (20/28)(Combine)

Post thoughts and results to “comments”.

081514 – Friday – Front Squat, Jerk, Power Clean, Double-Under, Thruster, Burpee Box Jump

August 14th, 2014 by Nick Stalock
Mystery man doing ring push-ups...

Mystery man doing ring push-ups…


CrossFit Class

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

For Load:
2 Front Squat + 1 Jerk

For Time:
3 Rounds:
10 Power Clean + Jerk (135/93)
50 Double-Unders
+ 3 Rounds:
5 Thrusters (135/93)
5 Burpee Box Jumps (24/20)


OLY Class

Clean from Power Position:
2-2-2-2

Pause Front Squats:
2-2-2-2

Clean Starts
5-5-5


Competition Class

Friday – 081514 – (19/28)

Post thoughts and results to “comments”.

081414 – Thursday – OHS, Farmer Carry Walking Lunge, Ring Dip, Double Front Rack KB Walking Lunge, Double OH KB Walking Lunge

August 13th, 2014 by Nick Stalock
Apparently the Celtic Beast likes to double check for any spelling errors made by Coach Tyler...

Apparently the Celtic Beast likes to double check for any spelling errors made by Coach Tyler…


CrossFit Class

20 Minutes:
Establish a 5 Rep Max OHS (from floor)

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

Post-Workout Mobility:
Couch Stretch (2 minutes per side)


Competition Class

Thursday – 081414 – (18/28)

Post thoughts and results to “comments”.