Our online store is now up, just in time for the holidays! We also have the “original” CFSP shirts on-hand for $15. Gift certificates are also available.
CrossFit Minneapolis + St. Paul
5 Rounds for time:
30 Box Jumps (24″/20″)
30 Wallball Shots (20#/14#))
Snatch 1-1-1-1-1, then
Overhead Squat 3×5
Mark’s Daily Apple has a rant on why grains are a completely unnecessary part of a healthy diet, along with the common reasons people say you need to eat grains, all of which are misguided at best. My favorite reason commonly cited that grains are good for you are that they have a lot of fiber, and we all need fiber! This is completely ridiculous of course, but cited almost 100% of the time when someone tries to defend eating “whole grains”. Don’t get me wrong, I eat grains from time to time, and there’s nothing wrong with having them occasionally (assuming you’re not gluten intolerant), but they’re by no means a primary source of caloric intake in our household, and I’d recommend doing your research on the true benefit of grains instead of just trusting the cereal companies and government food pyramid before your next bowl of Grape Nuts.
AMRAP (As many rounds as possible) in 20 Minutes:
Post # rounds completed.
Did you pick up your new CFSP Performance Log yet? A big thanks to CrossFit Invictus for the design ideas! The first section has space for goal setting, enough for 6 in a year. What are your fitness goals – fat loss, increased endurance, increased strength? The best way to improve is to have SPECIFIC goals that can be attained in your desired timeline, and a plan to meet those goals. A common goal is fat loss. Using that example, one might say she wants to reduce her bodyfat percentage (estimated) from 30% to 25% in 3 months. That’s a solid goal that will be challenging but is doable. Next would be to develop a plan for meeting that goal, e.g. CrossFit 3 times a week, take the dog for a 30 minute walk 3 times a week, and participate in a sport 1 time a week. Add in a specific nutrition plan, e.g. strict Paleo for 30 days followed by 90% strict Paleo with 2 non-Paleo meals a week, and you have a specific, measurable, and attainable goal with a plan to meet it. So think about the progress you’ve made since you started CrossFit, where you want to go with your fitness and overall health, and set some goals for the next 3, 6, or 12 months!
1 minute of each exercise followed by 30 seconds rest for 5 rounds of:
Rest 1 minutes between rounds, post # reps for each round.
A short NY Times article on pushing past the pain of a race, how to train for it and how to do it during your race. Those of you who CrossFit might be somewhat familiar with that feeling!
Deadlift 2×5, then
Tabata Push-Ups & Squats, 20 seconds of max effort on each exercise followed by 10 seconds of rest for 8 total intervals, no rest between exercises
Have you checked out www.thepaleodiet.com yet? Whether you’re going to take the plunge and go completely paleo or just want to clean up a few areas of your diet, this site is a great resource with nutritional information, recipes, and a free newsletter that you can sign up for. The newsletter is a great resource for nutritional information!
4 Rounds for time:
5 Push Press
7 Push Jerk
Use the same weight for all three pressing exercises