Contact Us:
phone: (952) 356-2035
address:
3200 Corporate Center Drive, Suite 114B (entrance in back)
Burnsville, Minnesota 55306
Posts during November 2010
11.30.10 Short and Intense
WOD
For Time:
Run 800 meters
21 Thrusters @ 95lbs
21 L-Pull-ups
*Scale the weight on the Thrusters and the Pull-up if you need to.
This is workout #2 for the "How Fit Are You?" week. The workout is short and it should be. The adaptation to exercise lies in the intensity of our workouts.
Here is your MWOD. Today, upper body movements, choose two or three movements and attack them for 10-15 minutes.
11.29.10 How Fit Are You?
WOD
Tabata Squats
then:
AMRAP in 4 Minutes of:
Muscle-ups
-Your Score for the workout is your lowest number of squats performed in a set multiplied by the number of muscle-ups completed in 4 minutes.
20 squats and 20 Muscle-ups gets you a score of 400.
Coach Glassman, founder of CrossFit, wrote an article titled "How Fit Are You?". His goal was to quantify fitness with CrossFit and to come up with a series of tangible tests to measure fitness. I completed them all before I deployed to Iraq in 2008 and enjoyed the week. They aren't brutal (compared to what???) but they are a good jumping off point for quantifying how fit are you. We will complete all 5 workouts this week, taking Thursday as a rest day for this programming.
Here is your MWOD:
11.28.10 Workout Off... Mobility, Never
Rest for today... however...
Here is your MWOD!
11.27.10 At Home #2
Reminder: We are closed today.
WOD
4x400m Run
1:1 Rest
Score is the total time of the workout. Using a watch with a split feature makes this easy to accomplish.
Pacing is a key feature of endurance workouts. The problems generally is that people pace too much and end up lacking in the intensity aspect. Try to keep all the intervals within 2-3 seconds of each other. Pushing all out and destroying yourself in your first 400 is great for intensity in that 400, but kills the whole workout. It is one way to tackle the workout and we will do that eventually, however, focus on pacing today.
Pose Running is a technique based approach to running. The system uses the natural forces of gravity, ground reaction force, and momentum to allow you to "fall" faster than you can propel yourself. It is more efficient and easier on your joints than any other type of running. We teach pose running and will do so throughout the year.
Here is your MWOD. A small torture session with friends.
11.26.10 At Home #1
Reminder: We are closed today and tomorrow.
WOD
Alternating Double Tabata
Squats
Push-ups
-A Tabata Interval is 8 rounds of: 20 seconds of work, 10 seconds of rest. Complete 20 seconds of squats, take 10 seconds of rest, 20 seconds of push-ups, 10 seconds of rest. Repeat for 8 rounds! Your score is the total amount of reps completed in the 8 rounds of each.
We going to complete the a similar workout next week. Get an idea of how to pace it out on the squats. Here is a video from Crossfit, HQ to demonstrate.
Oh yea, here is your MWOD. Today Kelly hits a basic list of lower body stretches and mobilizations. Choose 2 or three movements and go for them for 10 minutes.
11.25.10 Turkey Day
Thanksgiving
Enjoy the day with family! Rest, relax, watch football!
Here's your MWOD:
11.24.10 Improvising
Reminder: We are closed today through Saturday for Turkey Day Weekend
WOD
3 Rounds for time of:
400m Run
20 Pull-ups
20 Box Jumps
20 Wall Ball
Yea we're closed. The movements are made after "in-the-gym" movements, but they all can be done in some fashion outside a facility. Get creative.
-Free Runners are the best in the world at making earth their playground. Damien Walters is one of the best.
Here is your MWOD:
11.23.10 Ryan
Reminder we will be closed this Wednesday through Saturday for Thanksgiving.
WOD
"Ryan"
7 Muscle-Ups*
21 Burpees**
*Substitute for Muscle-ups is 3 Pull-ups and 3 Bar Dips or 2 Chest-to-Bar Pull-ups and 2 Ring Dips
**Burpees terminate with a jump to 1' above your maximum reach.
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
Picture Courtesy of CrossFit
Today's MWOD:
11.22.10 Going Overhead...
WOD
Press
1-1-1-1-1-1-1
then
5 x 25 Hip Extensions
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Going Overhead is a aspect of fitness that is completely lost on the typical fitness crowd in America. In bodybuilding world, the bench press is the "creme de la creme" of upper body movements, but the movement itself lacks functionality. Unless in dire straits, I will never press something off of my body while in a supine position. Human beings are upright for a reason. Lifting things... heavy things... overhead forces your whole body to work efficiently and effectively to stabilize your core and press off of a solid surface i.e. your axial skeleton. The bench press isn't a total waste of time, but it pales in comparison to the press.
The MobilityWOD is a part of our programming... we are jumping in and going for it. We will be one day behind because Kelly posts on the West Coast, but it's the best we can do. To complete every workout, you will need a pull-up band, (3) lacrosse balls, and maybe a foam roller. All are relatively cheap and can be found at a local sporting goods store or at Rogue Fitness. Here is our first MWOD:
11.21.10 REST DAY!
Rest!
Sunday is a day for rest, family, and relaxation. Recover today and get after it again tomorrow!
"By and large, language is a tool for concealing the truth."
-George Carlin
11.20.10 THE Functional Movement
WOD
Squat
5-5-5-5-5
-Nothing Fancy, just get up and do it!
Reminder, we are closed today for a weightlifting meet in Canada. See you again on Monday!
11.19.10 Closed
*We are closed today and tomorrow because Laura and I will be out of town. Workouts will still be posted. If you can't do the workouts, get out and do something active. Since the snow is flying in Minnesota, basketball or another indoor sport seems like a splendid idea.
WOD
5 rounds for reps of:
30 sec of Deadlifts @ 225/185
30 sec of KB Swings @ 2P/1.5P
30 sec of Box Jumps, 24"/20"
30 sec of Ring Dips
Rest 2 minutes in between rounds.
-Jewel Lawrence rocking out on a plyo box. We miss you Jewel!
11.18.10 Fran-esque
WOD
AMRAP in 12min
15 Thrusters @ 95/65
15 Pull-ups
The 'round of 15' during "Fran" is the most mentally taxing part of any CrossFit workout I have encountered. Completing the round of 15 unbroken makes of breaks a great Fran time in the elite athletes and completing it makes the "round of 9" look easy. Complete the round of 15 as many times as possible in 12 minutes! 3, 2, 1... Go!
-At CrossFit South Metro we are going to start following the "Mobility WOD." It is a daily post by Kelly Starett (DPT) of San Francisco CrossFit. The stretches and mobility work is great for increasing the range of motion. The picture is of Dusty and Rob doing a small portion of one of the Mobility WODs. We will start posting the videos on Monday.
11.17.10 Pick Up Heavy Stuff
WOD
Deadlift
3-3-3-3-3
Handstand Push-ups
3 x Max Reps
-Complete the work as needed. Break up the sets as you need to.
-Steph Burner deadlifted 225lbs at the Clara City gym before I departed for Burnsville. They are still going strong in Clara City.
Notice, we will be closed on Friday and Saturday this week to travel to Canada for a weightlifting meet. We will also be closed next week Wednesday through Saturday for Thanksgiving.
11.16.10 Touch and Go
WOD
Power Clean and Jerk
2-2-2-2-2
-Complete both reps in less than 30 seconds.
A power clean is any clean that receives the bar in a position above parallel in the squat.
then,
3 x 200m Row
-Rest 3 to 5 minutes between efforts.
11.15.10 Nancy
WOD
"Nancy"
5 Rounds for time of:
15 Overhead Squats @ 95/65
400m Run
-Dusty and Laura met DT on Thursday. The idea that you can't get a cardio-repiratory response from weight training is particularly ridiculous. If you disagree, try CrossFit!!
11.14.10 Rest!
Rest Day!!!!
"The wise man will want to be ever with him who is better than himself."
- Plato
11.13.10 Rowing... Just Rowing
WOD
4 x 500m Row
2 min rest in between rounds
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-Warm-ups are a critical part of athletics and exercise. Warm-ups increase your core body temperature, ready your muscles for movement, and reduce incidence of injury. Warm-up with movements that mimic the movements from the workout and warm-up joints that you will be using.
11.12.10 Bodyweight Bonanza (kinda)
WOD
3 rounds for time
50 Squats
25 Ring Dips
25 Chest-to-Bar Pull-ups
-Laura's knees are better and CrossFitting has resumed. Getting back into it is rough!
11.11.10 Veteran's Day
WOD
"DT"
5 Rounds for time:
12 Deadlifts @ 155/105
9 Hang Power Cleans @ 155/105
6 Jerks @ 155/105
-Today is Veteran's Day. Take some time today to thank a military member or veteran for the job that they do and the hardships that they endure.
11.10.10 Chest up, weight back!
WOD
Overhead Squat
3-3-3-3-3-15
-after your sets of 3 are complete, attempt a max set of 15 Overhead Squats.
-Nicole Carroll of CrossFit, HQ attempts to complete 15 Overhead Squats with her bodyweight on the bar. Video from CrossFit, Inc.
11.09.10 Speed Overhead
WOD
Jerk
1-1-1-1-1-1-1
-You can power or split jerk. Take the bar from a rack or off of power blocks.
-The key to the jerk is the dip and drive. The bar should stay in a straight line going down and coming up. From a profile view; the bar, your hips and heels should all stay in a straight line throughout the dip and drive.
11.08.10 Congratulations to Dusty Rotegard
WOD
5 Rounds for time:
5 Muscle-ups
10 Burpees
200m Run
-
-Congratulations to Dusty on graduating Fundamentals!
11.07.10 Sunday, Rest Day!
Rest! Take Sunday and get some sleep, spiritual health, and fresh air... also, Go Vikes and Bills!
11.06.10 Grace
WOD
"Grace"
For time:
30 Clean and Jerk, 135/95
-Rob Completing "Grace" in 1:53 at CrossFit Asia. The video starts 6 seconds late.
11.05.10 Pulling and Pushing
WOD
10 rounds for time of:
10 Deadlifts @ 135/95
10 Push-ups
-Go light and move fast!
-Possibly one of the last beautiful weekends in Minnesota before the snow flies. Get up, get out and see something beautiful.
Picture of Aha Falls, Okinawa, Japan
11.04.10 1 Bar, 3 Movements
WOD
AMRAP in 20min
5 Thrusters @ 95/65
7 Hang Power Cleans @ 95/65
10 Sumo Deadlift High Pull @ 95/65
-Set up 1 bar to complete the 3 movements.
-Joe Kreidel rocking out on Sumo Deadlift High Pull at CrossFit Asia
11.03.10 Core!
WOD
Front Squat
3-3-3-3-3
then,
Knees to Elbows
5 x 10-15
Front Squatting is one of the best and safest lifts that can be performed with a barbell. The key to the lift is to keep your elbows and chest erect and push your shins forward (while keeping your weight in your heals). The shins forward part is completely based on flexibility, but drive your knees out, keep your chest up and keep driving!
-Ilya Illin of Kazakhstan
11.02.10 Oly Total
WOD
Snatch
1-1-1-1-1
Clean and Jerk
1-1-1-1-1
crackyflipside on YouTube puts some killer beats to weightlifting vids... Enjoy the 69Kg men from the 2009 World Weightlifting Championships!
11.01.10 L-Pull-ups????
WOD
For Time:
21-15-9
KB Swings @ 2 / 1.5 pood
L-Pull-ups
* Performing L-Pull-ups is rough and difficult to do fast. If you can't perform the movement, scale to regular pull-ups and some type of abdominal exercise i.e. Knees to Elbow or Ab-Mat Situps
Here's a video to demo some L-Pull-ups
