CrossFit Minneapolis + St. Paul

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (24/20)
3 minutes of hang squat snatches for reps (75/45)
2 minutes of wall balls for reps (10 ft high)
1 minute of Hand Stand Push Ups for reps

Free beginner’s workout Saturday at 10am, click here for details.

21-15-9 Reps of:

Thrusters (95#/65#)
Pullups

*Compare to 111709*

If you can’t make today’s WOD please try to come in Saturday at 9am or Sunday at either 9, 10, or 11am to make it up.

A recent study outlines the health benefits of an extra hour of sleep per night.

But research suggests that getting just one extra hour of sleep each night could dramatically affect your health. In fact, researchers from the University of Chicago found that those who bumped up their hours of sleep, from 6 to 7 hours had a 33 percent decreased chance of having clogged arteries.

As many rounds as you can do in 15 minutes of:

3 Knees to elbows
6 Renegade rows
9 Double unders (sub 45 singles)

Rest 5 minutes, then:

Max Kettlebell snatches in 3 minutes (35#/26#)

Mark Sisson discusses the common practice of eating poorly and then doing extra work in the gym to compensate for “bad behavior”, and offers an alternative approach to eating.

How is it that people don’t see the inanity of trying to “run off” a donut or whatever junk food they’ve succumbed to? In a spectacle of twisted rationalization, they isolate the “indiscretion,” tabulate its caloric damage (as if it’s only the calories that matter) and then impose the appropriate punishment/correction for the lapse.

Deadlift 1×5, then:

10 x 100m sprints (1 gasser), rest 1 minute between sprints.

The NY Times discusses the rapid increase of gastric bypass surgery among teenagers in the US:

“I honestly believe that in 5 to 10 years you’ll see as many children getting weight-loss procedures as adults,” said Dr. Evan Nadler, co-director of the Obesity Institue at Children’s National Medical Center in Washington.

Another article discusses why you can’t use your tastebuds as a reliable indicator of sodium in your diet:

Did you know that a cup of corn flakes has about the same amount of sodium as a cup of potato chips? Trust labels, not your taste buds to control salt intake.

 

3 Rounds for time:
20 Box jumps
20 Situps
20 KB cleans (each arm)

Rest 4 minutes, then:

Front squat 2-2-2-2-2
Rest 45 seconds between each set, try to use the same load for each set.

CrossFit Endurance
CrossFit Endurance is sport specific CrossFit program developed to train for endurance sports utilizing the same template that CrossFit uses – Constantly varied functional movements executed at high intensity. It is meant to be done in conjunction with your regular CrossFit training 3+ hours after your WOD.  From the site:

With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow a 3:1 CrossFit/Strength and Conditioining cycle. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout… This should be spaced accordingly throughout the week. Multisport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.

The training protocols are different than what traditional endurance programming recommends, the most glaring difference being that you don’t need to put in extremely long runs/rides/swims every week to develop capacity in your sport.  CrossFit is also contrary to most traditional general fitness programs though, and you’ve already seen what effects it has on general fitness, so the best way to see if it works or not is to try it!  We’re going to start posting 3 WODs a week at the gym.  If you want advice on how to best fit this training into your training week ask any of the trainers and we’ll be happy to make recommendations based on the races you have this year.

We’re also planning on doing a 10k run as a WOD the first weekend in March (assuming the weather behaves).  This will give many of you a good baseline for those of you doing the Get in Gear 10K on April 25th (There’s already a good size group of people signed up for this).  Happy running/swimming/biking!

For time:
Row 1000m
50 Pullups
100 Pushups
150 Squats
Row 1000m

Evening Fundamentals starts Monday @ 6pm, go to our events page for details!

This is workout #1 completed at the Midwest Sectionals of the CrossFit games completed yesterday. Fastest time for men was 3:53, and for women was 5:58.

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.