CrossFit Minneapolis + St. Paul

Please join us at 9am at the Edgcumbe Rec Center for a taste of what CrossFit is all about. The weather is looking a little shaky, but we’re planning on holding the workout unless there’s a downpour, all abilities are welcome!

We’re on day 10 of the 30 day Paleo Challenge and going strong! The diet has forced us to be creative with our menu planning and try some new things, and although we both miss our dairy, we’re enjoying it so far. Anyone interested in seeing what we’ve been eating can go to Mike’s Food Log or Andrea’s Food Log.

4 Rounds for time:
20 Dumbell Power Cleans
400m Run
20 Squat Thrusts

Post times and thoughts to comments

A NY Times article on the ACL tear in young women, theories on why it’s so common, and ways to prevent the injury. The key to injury reduction seems to be proper knee alignment during landing and squatting, which is one of the reasons you’ll constantly hear us yelling “knees out” at you during squats at CFSP.

As Many Rounds as Possible (AMRAP) in 20 Minutes of:
5 Renegade Rows
7 Front Squats
9 Box Jumps

Post rounds completed and thoughts to comments

Dr Barry Sears speaks about Diet, Inflammation, and Disease

Tabata Sunday

For each of the exercises below perform max reps for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.

Rest 1 minute between exercises.

Squats
Push Press
Knees to Elbows
Dips

Take the lowest number of reps from the 8 intervals for each exercise and add it up for your Tabata score.

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood* Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

*Pood is a Russian unit of mass roughly equivalent to 16kg or 36lbs

It’s looking like another beautiful Saturday morning for a workout! Our 9am Free Open House Workout is tomorrow at 9am at the Edgcumbe Rec Center. We have a great workout planned and all are welcome!

We’re on day 3 of our 30 day Paleo Challenge and feeling good! We went out to Happy Gnome tonight and although the menu was difficult given our limited food options, we made it work and had a great meal. Andrea had a bison/elk burger (just the patty) and a salad, and I had a sirloin with braised spinach and mushrooms, delicious! Normally we would let the diet slide the 3-4 times per month that we go out to dinner, but we’re trying to be extremely strict for these 30 days so we know how foods affect us when we reintroduce them.

Run 800m
Rest 2 minutes, then:
4 Rounds for time
20 Pullups
20 DB Jerks

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