CrossFit St. Paul » Power Cleans

Thursday 090210 – Power Cleans

Mike J — Thu, 02 Sep 2010 02:22:39 +0000

We’re up to $1,300 raised so far, which is a decent start – Here’s the deal about Fight Gone Bad – It’s a charity workout just like any charity race you might have done (think MS Mud Run), where you register and create a page that you and others can donate through to support the Wounded Warrior Project, LIVESTRONG, and the CrossFit Foundation.

FGB is better than any of these other… races though because 1)There’s no registration fee, all proceeds go straight to these charities, and 2) It’s much shorter (but harder). If you can’t do the workout you can still register and donate, and if you don’t have any $$ you can still register and share the page for your friends/family to donate.

Basically the only acceptable excuse for not at least registering is that you hate our troops, especially the wounded ones. If that’s the case then I can’t help you, so please register by going here, thank you!

Power clean 2-2-2-2-2, then:

Perform 1 power clean (135/95) the first minute, 2 the second minute, and so on until you can’t perform the designated number of power cleans in a minute.

Monday 080210 – Power Cleans

Mike J — Mon, 02 Aug 2010 01:43:05 +0000

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Power clean 3-3-3-3-3, then:

21-15-9 Reps of:
Handstand pushups
Ring dips
Pushups

Post loads and times to comments

Tuesday 072010 – Power Cleans

Mike J — Tue, 20 Jul 2010 01:36:17 +0000

A leisurely Saturday morning jog at CrossFit St Paul

Power clean 3-3-3-3-3, then:

3 x 800M run, rest 2 minutes between rounds

*Compare to 041510 *

Post loads and times for each run to comments.

Exercise isn’t enough
Read Pain – The Great Limiting Factor
Why Indoor Rowing – A Quick List

Sunday 022110 – Power Cleans

Mike J — Sun, 21 Feb 2010 13:08:42 +0000

Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited classes):

Mon/Wed/Fri @ 11am, starts Monday, Feb 22

Mon/Wed @ 6pm & Fri @ 5pm, starts Monday, Feb 22

21-15-9 Reps of:

Power cleans (115#/75#)
Clapping pushups

Make up Fran

Tuesday 122909 – Power Cleans

Mike J — Tue, 29 Dec 2009 01:37:02 +0000

New Year’s Schedule – Thursday the 31st regular schedule but no 6pm class, Friday the 1st only one class at 11am.

Yes, power cleans are fun.

Power Clean 5×3, then:

For time:

20 Sumo-Deadlift high pull (SDLHP)
20 Wallball shots
25 SDLHP
25 Wallball shots
30 SDLHP
30 Wallball shots

A recent New England Journal of Medicine study found that people with a friend who became obese were 57% more likely to become obese over a study period during the Framingham Heart Study.

Friday 121809 – Pullups & Power cleans

Mike J — Fri, 18 Dec 2009 02:31:36 +0000

New fundamentals classes are posted in our events page. Our last fundamentals class of the year starts Monday the 28th, email us at info@crossfitstpaul.com to sign up.

First workout in the new digs!

Max Pullups x 3, then:

8 Rounds for time of:

5 Ring Dips
10 Dumbell power cleans
15 Kettlebell swings

We had a great first workout at the new space on Thursday. It was extremely gratifying to see the new pullup system in action, especially after using our portable pullup systems for the past 4 months! I’ll try to resist making every workout for the next month include pullups. Now that we have a full schedule our weekly training programming will be modified, stay tuned for a post about our programming methodology.

Friday 103009 – Jackie

Mike J — Fri, 30 Oct 2009 01:08:07 +0000

Power Clean 3×3, then:

For time:
1000m Row
50 Thrusters (45#/33#)
30 Pullups

Thursday 101509 – Power Cleans

Mike J — Thu, 15 Oct 2009 01:25:42 +0000

Post 5k stretching along the mighty Miss, the foliage couldn't be more beautiful right now!

Power Clean 3×3, then:

10,9,8,…,3,2,1 reps of
DB Push Press
Burpee

A study in New York showing that listing caloric content in restaurants hasn’t caused people to eat less.

Sunday 092709 Workout of the Day – Wallball & Power Cleans

Mike J — Sun, 27 Sep 2009 16:43:28 +0000

For time:

10-20-30-20-10 Reps of:

Power Cleans (75#/55#)
Wallball (20#/14#)

Post times to comments

A NY Times Op-Ed article on the implications of the American diet on Health Care reform.

Thursday 091709 Workout of the Day – Power Cleans

Mike J — Thu, 17 Sep 2009 01:33:08 +0000

3 Rounds for time:

15 Hang-Power Cleans
30 Box Jumps
60 PVC Overhead Squats

Post times and thoughts to comments

Is saturated fat bad for you? Men’s Health has a well written article in their latest issue about the diet-heart hypothesis and how this “fact” has been common knowledge for almost 50 years despite never being proven as true.