CrossFit Minneapolis + St. Paul

Push press 5×3, then:

3 Rounds for time of:

40 Squats
6 DL (275/205)
3 Thruster (135/95)

Team workout will be done during the 6pm class, TBD!

I read the book “Born to Run” yesterday, and absolutely loved it!  Highly recommended for anyone who likes to run or hates to run!  CrossFitter Jen Sinkler, who is a writer and blogger for Experience Life Magazine.  Click here to read her thorough report on this great book.

And while we’re on our mashup kick, here’s a mashup of Toy Story and the Wire, which is quite literally the greatest TV show of all time.

1 Rep max lift for the following exercises:
Back Squat
Press
Deadlift

Perform 2-3 warm-up sets for each exercise, and then you have 3 attempts to find your 1 rep max for each lift. The total is the weight of all three lifts added up.

Read Mark Rippetoe’s CrossFit Journal article explaining the CrossFit Total for rules on each lift and how the Total should be conducted.

*Compare to 020110*

They are dead; but they live in each Patriot’s breast,
And their names are engraven on honor’s bright crest.
– Henry Wadsworth Longfellow

“3 & 30” – In pairs, run a total of 3 miles and complete 30 rounds of cindy (5 pullups, 10 pushups, 15 squats).  Partners can’t be doing the same thing together, meaning one person is running while the other is performing rounds.  Break up the run however you’d like, e.g. 12x400s, 6x800s, 3xmiles, or any permutation that adds up to 3 miles.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

*Compare times to crossfit.com mainsite times.  Scale rounds first, then weight on the bar if you need to*

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*Compare to 012310*

 

Weighted pullups 5×5, then for time:

12 Deadlifts (315/205)
21 Handstand pushups
9 Deadlifts
15 Handstand pushups
6 Deadlifts
9 Handstand pushups

Clean 1-1-1-1-1, then:

Front squat 2-2-2-2

Quick story – My father in-law has been working with his hands his whole life, and is pretty strong for a 5 foot tall 65 year old man.  I’m pretty sure he’s never exercised and I’m sure he’s never done CrossFit, he’s just led an active lifestyle that keeps him strong and mobile.  Nonetheless, last night we were putting up a big shelving unit and we both had to lift it from the ground and get it overhead to attach it to the wall about 5 feet high.  We both picked it up from the ground, and I pretty much curled it up to get it overhead, but my father in-law didn’t curl it, he cleaned it!  He picked it up with fully locked out elbows up to about mid-thigh, then jumped it up slightly and dipped under it before pressing it into position on the wall.  I saw this and looked at Andrea and said, “he just cleaned the s**t out of that shelf”, and she looked at me and said “You’re a dork”.  This may be true, but the fact that this little person did a perfect clean to get a heavy object overhead made me happy, and reinforces that this is the most efficient way to get a heavy load overhead, we just need to teach our bodies to move the way they’re meant to move and they’ll take care of the rest.  So think about old man Nunes today when you’re cleaning the barbell, if he can do it without pulling early with the arms, so can you!