Warm-up
DROM
30 sec. static hang from pull-up bar
High knees
Skipping
Butt-kickers
Backward run
200 meter med ball run
Med ball drills
20x Wall ball
WOD
5 Rounds
20x Push-up
15 Toes -to -bar
20x Box jump
Warm-up
DROM
10x Sampson stretch
10x ring push-ups
1 min. Calf stretch
OHS with 45# bar
Sit-ups 20-20-20
4 Rounds (15 minutes) Do max reps for each exercise for one minute
Ring Pull-ups
Wall ball
Back extensions
Rest 1 Minute
QuOD (Question of the Day)
What’s your daily water intake? If it’s not 1/2 your body weight in ounces, you’re not getting enough! Not to get gross but, check out the color of your pee next time you go, if it’s not clear like water or close to it, you’re dehydrated!
Drink up you dry-looking, PR-chasing, CrossFitting crowd!
By request, we’re now including the warm-ups as well!
Warm-up
DROM 10-15x of each:
pass-throughs, trunk twisters, good mornings, overhead squat w/PVC pipe
Ring dips 5-5-3-3-3
10x Sampson stretch (5 each leg) hold for 10 sec.
air squats 10-10-10
Pull-ups 4-4-4-4
Partner relay:
20 meter farmer’s carry (2 water-filled 5 gal pails)
Burpees
change over x 4
WOD
Back squat (b/w) 5-5-5-3-3
Front squat (50% b/w) 3-3-3-1-1-1
NEW!: Question of the day
Do you find yourself talking about CrossFit everywhere you go? Post your responses to comments
"That's just swell honey! Hey kids, who wants burpees?"
We all love Saturdays right? Well, Saturdays here at the box make it just a little more sweet! We don’t do a WOD at the 11 am session, but members are encouraged to come in and work on an area they want to improve with coaching provided. Refine your squat technique, get that first kipping pull-up, a muscle-up or some other skill work (Climb a rope anyone?). We all have something we can get better at (AKA our “goats”)! Why not do it with coaching provided?
3 Rounds
500 meter row
30x KB swings 44#/35#
20x push press 95#/65#
Passing Through
Matt & Sarah Lucas, CrossFitters from Murrieta, CA, (CrossFit By Overload) , joined us this morning for the WOD. They said it was averaging 100 degrees F. back home in the high desert of California so the brisk Minnesota morning workout weather was a treat! Great to have you guys here, stop in again!
Nutrition
I’m back from the Whole9 nutrition seminar that was held down at CrossFit Athlete Lab in Little Canada on Saturday and presented by Whole9 founders Dallas Hartwig and Melissa Urban. It was a great, info-packed session! I know some of you are dying to find out what went on. In a nutshell: Stay away from high glycemic foods and sugar; they induce high insulin levels tell the body to store calories as body fat, lead to insulin resistance, obesity, Type II diabetes, and a host of other metabolic illnesses. Grains, dairy and legumes are out! Why? Oh, you will find out! But in the meantime, here’s a link to the Whole9 site.
More to follow!
Push press
5-5-3-3-1
Front squat
3-3-3-1-1
Rest 60- 90 seconds between exercises.
6 a.m. On-Ramp Crew, you were looking awesome running outside in that rain!
OUTSTANDING EFFORT from Jeff T! He finished the On-ramp Program this fine morning and shaved 6-plus minutes off his Day 1 WOD time!
I’d like to welcome Ryan to CFSTC, he comes to us with an extensive martial arts background and owns and instructs at Avery’s Taekwondo in Princeton, MN. Ryan is our early bird! He hits the 6 a.m. class, then goes to his Taekwondo studio to train students!
5 Rounds
10x Sumo deadlift high pull (95#/65#)
15x push-ups
2 Rope ascents
Jenny knocking out the situps during On-ramp this week
