090214 – Tuesday – OH Barbell Step-Up, Burpee

September 1st, 2014 by Nick Stalock
Part one of the burpee: chest to deck...

Part one of the burpee: chest to deck…


CrossFit Class

Pre-Workout Mobility:
Banded OH Stretch

OH Barbell Step-Ups:
6-6-6-6-6

For Time (Compare to 061614):
15 Burpee Buy-In
…then…
10/1, 9/2, 8/3…2/9, 1/10 Reps:
Shoulder-to-OH (115/83)
Back Squat (115/83)
…then…
15 Burpee Buy-Out

Each time the bar is put down on the ground for rest, athletes must complete 15 burpees before returning to the push press/back squat couplet. Athletes can rest with the bar in the front rack or back squat rack as long as needed. TAKE NOTE the workout ends with a 15 burpee buy-out.


Competition Class

Tuesday – 090214 – Granite Games Prep (09/18)

Post thoughts and results to “comments”.

090114 – Monday – Row, WB Shot, Run, KB Swings, TTB

August 31st, 2014 by Nick Stalock
Hector's last workout for a while was Saturday.  He's on his way to the police academy in hopes that his recent CrossFit training prepared him to pass the physical portion very easily...

Hector’s last workout for a while was Saturday. He’s on his way to the police academy in hopes that his recent CrossFit training prepared him to pass the physical portion very easily…


CrossFit Class

2 Efforts, Each For Time:
500 M Row
Rest as needed b/w efforts

For Time:
500 M Row
50 WB Shots (20/14)
400 M Run
50 KB Swings (53/35)
400 M Run
50 TTB
500 M Row

Post-Workout Mobiity:
Hamstring Smashing w/Lacrosse Ball


Competition Class

Monday – 090114 – Granite Games Prep (08/18)

Post thoughts and results to “comments”.

083114 – Sunday – Deadlift, Run

August 31st, 2014 by Nick Stalock
Andrew O. and Jacob S. going head to head in a relay at NE...

Andrew O. and Jacob S. going head to head in a relay at NE…


CrossFit Class

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

For Time:
20 Deadlifts (275/203)
1 Mile Run
20 Deadlifts (275/203)
I Mile Run

Post-Workout Mobiity:
3 x 10 Good Mornings

Post thoughts and results to “comments”.

083014 – Saturday – Cluster, Run, Pull-Up, Burpee, Row

August 29th, 2014 by Nick Stalock
Addison doing his best pirate impression during a downhill sprint...

Addison doing his best pirate impression during a downhill sprint…


CrossFit Class

Cluster:
Heavy 2

4 Rounds, Each For Time:
200 M Run
16 Clusters (145/98)
16 Pull-Ups
16 Burpees
16 Calorie Row
Rest 3 minutes b/w rounds

Post-Workout Mobility:
Chest Smashing (2 minutes per side)


Competition Class

Saturday – 083014 – Granite Games Prep (06/18)

Post thoughts and results to “comments”.

082914 – Friday – CrossFit Total, Power Snatch, Ring Dip, Box Jump

August 28th, 2014 by Nick Stalock
Scott J. reppin' the most recognizable CrossFit slogan in the Twin Cities...

Scott J. reppin’ the most recognizable CrossFit slogan in the Twin Cities…


CrossFit Class

For those of you who did not have a chance to do the CrossFit Total on Tuesday can do so today. The same goes for anyone who would like to repeat the total from Tuesday. Please keep in mind that if you choose to do the total during the regular class you have one hour, and are NOT allowed to treat it as an open gym session. There will also be a regular workout posted for anyone who does not wish to do or repeat the total.

CrossFit Total (Compare to 051214, 051514):

Establish 1 RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit Total. Athletes have three opportunities to establish max load.

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

Drop Snatch to Power Position:
3-3-3-3-3

15-12-9-6-3 Reps For Time:
Power Snatch (75/53)
Ring Dips
Box Jumps (24/20)


OLY Class

3 Position Pause Clean:
5 x 1

Front Squat + Power Jerk:
3 x (2 + 2)
2 x (2 + 1)


Competition Class

Friday – 082914 – Granite Games Prep (05/18)

Post thoughts and results to “comments”.

082814 – Thursday – Olympic Total…OR…KB Push Press, Cindy, Row

August 27th, 2014 by Nick Stalock
The one and only Coach Ross "the boss" making his ice bucket challenge look good...

The one and only Coach Ross “the boss” making his ice bucket challenge look good…


CrossFit Class

For those of you who did not have a chance to do the Olympic Total on Monday can do so today. The same goes for anyone who would like to repeat the total from Monday. Please keep in mind that if you choose to do the total during the regular class you have one hour, and are NOT allowed to treat it as an open gym session. There will also be a regular workout posted for anyone who does not wish to do or repeat the total.

Olympic Total (Compare to 051214, 051514):

Establish 1 RM of the following:

Snatch
Clean and Jerk

Add maximum lifts together for your Olympic Total. Athletes have three opportunities to establish max load.

…Or…

For Time:
20 R Arm KB Push Press (53/35)
20 L Arm KB Push Press
3 Rounds of “Cindy”:
5 Pull-Ups
10 Push Ups
15 Squats
800 M Row

20 R Arm KB Push Press (53/35)
20 L Arm KB Push Press
2 Rounds of “Cindy”:
5 Pull-Ups
10 Push Ups
15 Squats
600 M Row

20 R Arm KB Push Press (53/35)
20 L Arm KB Push Press
1 Round of “Cindy”:
5 Pull-Ups
10 Push Ups
15 Squats
400 M Row


Competition Class

Thursday – 082814 – Granite Games Prep (04/18)

Post thoughts and results to “comments”.

082714 – Wednesday – Weighted Box Step-Up, Run, WB Shot, Burpee Box Jump-Over

August 26th, 2014 by Nick Stalock
I need the community to be the judge, does Colin have a barbell in his hands or is he at the top of a really good pull-up...

I need the community to be the judge, does Colin have a barbell in his hands or is he at the top of a really good pull-up…


CrossFit Class

Front Rack Box Step-Ups:
10-10-10 (5 reps per leg)

Choose a weight that is challenging but manageable. Athletes should be at no risk of missing a rep at any point. Minimize the push off from the back leg and work to keep an upright torso throughout the step-up.

For Time:
400 M Run
30 WB Shots (20/14)
20 Burpee Box Jump-Overs (24/20)
30 WB Shots (20/14)
400 M Run

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


OLY Class

Press in Split:
2-2-2

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

Jerk Dip:
2-2-2


Strength Class

5 Tons of Fury (aka “Race to 10,000 #’s):
3 Stations:
10 Rounds:
1 Squat (365/233)
1 Press (180/123)
1 Deadlift (455/303)

These weights will get you to exactly 10,000 over the course of 10 rounds. Scale as necessary per lift, but make sure athletes do no more than 12 total rounds.


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
5K Time Trial


Competition Class

Wednesday – 082714 – Granite Games Prep (03/18)

Post thoughts and results to “comments”.

082614 – Tuesday – CrossFit Total

August 25th, 2014 by Nick Stalock
Andrew O. with a face that will no doubt get you a PR on the CrossFit Total...

Andrew O. with a face that will no doubt get you a PR on the CrossFit Total…


CrossFit Class

CrossFit Total (Compare to 051314, 051614):

Establish 1 RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit Total. Athletes have three opportunities to establish max load.


Competition Class

Tuesday – 082614 – Granite Games Prep (02/18)

Post thoughts and results to “comments”.

082514 – Monday – Olympic Total

August 24th, 2014 by Nick Stalock
Due in large part to our great community the St. Louis Park facility hosted yet another CF Level 1 trainer's course this weekend, and it looks like it went well...

Due in large part to our great community the St. Louis Park facility hosted yet another CF Level 1 trainer’s course this weekend, and it looks like it went well…


CrossFit Class

Olympic Total (Compare to 051214, 051514):

Establish 1 RM of the following:

Snatch
Clean and Jerk

Add maximum lifts together for your Olympic Total.  Athletes have three opportunities to establish max load.


OLY Class

Snatch Complex:
3 Sets

3 Position Pause Snatch:
5 x 1

Snatch Starts:
3-3-3


Strength Class

AMRAP 5 Minutes:
Strict HSPU

AMRAP 5 Minutes:
Strict Pull-Ups

Max Effort L-Sit:
3 Attempts

Weighted Box Jumps:
5 x 3


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
2 x 10 Minute Tempo Run
2 minutes rest b/w efforts


Competition Class

Monday – 082514 – Granite Games Prep (01/18)

Post thoughts and results to “comments”.

082414 – Sunday – Thruster

August 23rd, 2014 by Nick Stalock
The Union Fitness crew during the thruster workout at Highland Fest...

The Union Fitness crew during the thruster workout at Highland Fest…


CrossFit Class

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

Thruster:
2-2-2-2-2

EMOM 7 Minutes:
6 Thrusters (165/108)

Post thoughts and results to “comments”.