Back Squat 3×5, then: For time: 30 Steps walking lunge 21 Pullups 21 Situps 30 Steps walking lunge 15 Pullups 15 Situps 30 Steps walking lunge 9 Pullups 9 Situps The following two videos discuss the benefits of barefoot running and how modern running shoes are the cause of overuse injuries that almost anyone who [...]
Archive for the ‘Back Squat’ Category
Friday 031910 – Back Squat
Thursday, March 18th, 2010Monday 020110 – CrossFit Total
Sunday, January 31st, 2010CrossFit St Paul Kettlebell Classes start Tuesday @ 7pm, first week FREE for new members! Go to our events page for more details! 1 Rep max lift for the following exercises: Back Squat Press Deadlift Perform 2-3 warm-up sets for each exercise, and then you have 3 attempts to find your 1 rep max for [...]
Friday 012910 – Back Squat
Thursday, January 28th, 2010Our Free consultation and workout is at 10am Saturday for those who are interested in learning more about CrossFit and try out a workout! Back Squat 1-1-1-1-1-1-1, then: 75 KB Swings (53#/35#) for time Work up to your one rep max on the back squat and perform the remaining sets with 90% of that weight. [...]
Sunday 012410 – Back Squat
Saturday, January 23rd, 2010We have a 9am Fundamentals class starting this Monday, class size is limited to 5 people and we have 2 spaces left, go to our events page for more details. Back Squat 1×20, then: 36-30-24-18-12-6-3 reps of: KB swings (53/36) Lateral box jumps
Wednesday 011310 – Back Squats
Tuesday, January 12th, 2010Our next fundamentals classes start next monday at 6am & 6pm. Go to the event page for more details. These are the last fundamentals classes eligible for our founding member rates. High Bar Back Squat 5×3, then: As many rounds as you can do in 15 minutes of: 10 Pullups 15 Dumbell push jerks 20 [...]
Tuesday 010510 – Back Squat
Monday, January 4th, 2010New Fundamentals Classes have been scheduled, starting Monday, January 11 at 11:30pm and 5pm, go to our events page for more details. Back Squat 5×3, then: 4 Rounds for time of: 15 Pullups 15 Weighted Situps
Monday 122109 – Back Squat
Sunday, December 20th, 2009Above is a few pictures of our new facility. To call it a transformation would be an understatement! Holiday Schedule Reminder – Thursday the 24th last class is at 11am, Friday the 25th we’re having one class at 10am, Saturday our regular schedule resumes. Back Squat 5×3, then: 5 Rounds for time of: Farmers [...]
Wednesday 120909 – Pistols
Tuesday, December 8th, 2009Pistols (One-legged squats) - Perform 5 sets of 5 reps with each leg, working up to max weight or least amount of assistance, then 3 Rounds for time of: 30 Steps walking lunge 30 Situps 30 Back extensions Our time at the Edgcumbe Rec Center is coming to an end. After 4 months of hard work [...]
Tuesday 112409 – Back Squat
Tuesday, November 24th, 2009Online Store Update – Our apparel provider, Spreadshirts, is offering 25% on all orders between Nov 27 & Dec 1, and Free Shipping on all orders over $50, go to our shop for details, codes are at the top of the page! Scheduling Reminder – No Class on Thursday, Friday’s class is a 5k run [...]
Monday 110909 – Back Squat
Sunday, November 8th, 2009Back Squat 3×5, then: 4 Rounds for time of 20 Pullups 20 DB Push Jerks Compare to 090309 Are artificial sweeteners good for you? There’s plenty of conflicitng information out there about whether no-calorie sweeteners cause health problems like cancer, but many people believe that the benefits of using a no-calorie sweetener instead of glucose [...]