Change o' plans

I have changed the WOD for the day - you guys have been kicking butt in some hard WODs and doing a lot of HPC and pull ups.

So - here is the new WOD

Practice hang power snatch

Find your 5 rep max of overhead squats

then for time

Run 400 M

10 sets of 1 hang power snatch / 3 OHS

Run 400 M

You're welcome.

Kali FGB

                                 Once again, great effort and great numbers from everyone !!

3 rounds, 5 exercises at 1 minute each - total reps for total score

Wall Ball
Sumo Deadlift HP
Burpees
Push Press
Ring Rows

DAKOTA

                 As you can see, this was a tough one - esp with the humidity !!

In memory of my dog Dakota, who passed away last year on April 1.

20 Minutes AMRAP

5 HPC @ 135#
10 Pull ups
15 Box Jump

Intermediate

15 Minutes

5 HPC
7 Pull ups
12 box jumps

Beginners

10 Minutes

5 HPC
5 Pull ups
10 Box Jumps

Press - 5 x 5

          I LOVE HAVING THE DOORS OPEN !!!!                     Great numbers everyone !!!!

Press - 5 x 5 @ 95% of your 5 rep max OR 85% of your 1 rep max.

Yep - another strength day - they're good for you !!!

Then...

4 rounds

Run 250 M
25 Push ups

Deadlifts

Our guest Shanna did a great job in helping coaching and kicked ass in the WOD

Deadlifts - 5 x 5 @ 95% max five reps.  or 90% of 1 rep max.

then for fun (or not)

Run 400 M
50 Lunges w wt OH
Run 400 M
Intermediate

Run 250M
40 Lunges
run 250 M

Beginners

Run 100M
30 Lunges
Run 100 M

Balls o' Death

                   Ahhhhh - outdoor wall balls - does it get any better ???


5 Rounds

20 Wall Balls
15 Burpees
10 Med Ball Cleans

intermediate

15 Wall Balls
12 Burpees
9 Med Ball Cleans

Beginner

10 Wall Ball
8 Burpee
5 Med Ball Cleans

Tuff Saturday WOD

5 Rounds

Run 250 M
15 Push ups
10 Front Squats @ 95#

Intermediate

Run 100 M
12 Push ups
7 Front Squat wt TBD

Beginner

Run 50 M
10 push ups
5 Front squat wt TBD

Bent Row - max 5 Reps

UpChuck hitting the box jump

Bent Row - max 5 reps - bar must touch between belly button and lower rib cage to count.  Start light, work on form, add weight gradually, till you hit your max - don't be afraid to fail.  Should reach it in 5-7 sets.

Then

5 Rounds

10 Box Jumps
10 Bent Row @ 75% of 5 rep max
10 Ring Dips

Intermediate

5 Rounds, 7 reps of each

Beginners

5 Rounds, 5 reps each

This is a quick metcon, so push yourself !!!

Pull ups, push ups, wall balls

50 Pull ups                Int = 35               beg = 25

30 Push ups                      25                        15

10 Wall Ball                       10                       5
-------------------------------------------------------------
30 Pull ups                        25                        15

30 Push ups                      25                        15

30 Wall ball                      25                        15
--------------------------------------------------------
10 Pull ups                       10                         10

30 Push ups                     25                         15

50 wall ball                      35                          25

Overhead Press - max 5 reps

Wells Kickin' some ass !!!

Overhead Press - max 5 reps

Start light, add weight each set till you reach your max

**** NO ARCHING YOUR BACK*****

Then 5 rounds of 5 reps each side...

Squating with a DB in one hand overhead - switch side after 5 reps

This is a quick one - do it fast

21-15-9  KB Swings 50# / Ring push ups / pull ups

Intermediate
16-12-8

Beginner
12-9-6

Back Squats - 5 Rep Max

Back Squats - find your 5 rep max - warm up with a set of 10, 7, sets of 5, keep adding 10-20 lbs until you reach your max.

Then

15-12-9 of back squats @ 60% of your 5 rep max.  Rest 2 min / sets

Your legs will love me tomorrow !!!

Friday WOD

50 Burpees
50 Ring Rows
50 Lunges - per foot (100 total)
50 Hollow Rock
50 Super man
50 Push Press (#75/ 45)

More running ?

Run 800 M

21-15-9

Med Ball Cleans
Ring Push ups

Run 800 M

St. Patty's Day WOD

You'll find out when you get to the gym - I will say it's gonna be a relay.  Hopefully we'll have a couple of new peeps showing up for some exercise and beers !!!

Partner WOD - 20 Min AMRAP - Run 200 M / 10 pull ups / 10 Wall ball / 10 push ups

BEFORE

DURING

AFTER !!!

Snatches (hey- keep it clean)

Warm up with Burgener warm up, then max Snatches for 3 reps - if you're not comfy with the snatch, then just practice.  Learning a new skill is often a tougher workout than the workout itself.

Monday WOD

20 Minutes - AMRAP - Run 200 M - 10 Thrusters @ 95/65 / 10 Ring Rows

Intermediate

15 Min - 7 reps each

Beginner

10 Min - 5 reps each

Sat beginner workouts

Great Job AL and Carrie !!!

Saturdays we tend to go back to basics, as this is the time for new people to experience CrossFit for the first time.  Often we do team workouts - 1.  They build comradarie and community  2. People tend to step up their intensity  3.  People learn to be responsible for trying their hardest for their team, not for themselves,

they learn to put the group before the one.  4.  They're damn fun.

Team WOD

Each person will do the following set 5 times

Sprint 100 M  (not jog)
5 pullups
8 push press
10 box jump

Total minutes for the group / 2 = burpees at the end

Bench

Bench  - max 5 reps - warm up with 10 really light reps, add some weight and do 7, add some more to 5 and keep adding weight till you reach max

Met Con

5 x
run 200 M
Push Press @ 75% max 1 rep

Thursday WOD

4 Rounds for Time

25 Jumping Squats
20 Push ups
15 Wall Ball
10 Ring Rows

Intermediate

22 Jump Squats
17 Push Ups
12 Wall Ball
7 Ring Row

Beginner

17 Jump Squat
13 Push ups
9 Wall Ball
5 Ring Row

Max Pull ups (or death by pull up - pretty accurate)

GREAT NUMBERS !!!!

On the first minute 1, do one pull up, on the 2nd minute do 2 pull ups, up until you cannot finish the number of pull ups in the minute.  Score is total # of pull ups - including the last partial round.

Craps

7 rounds x 11 reps each @ 75 / 45 # - hang high pull / Push Press / Hang Power Clean / Front Squat

Interemdiate

7 x 9

Beginner

7 x 7

Max Deadlift - 5 Reps

 

 

WOW - another GREAT JOB !!!  Everyone upped their deadlift weights !!!  Great progress !!!

Deads - maximum for 5 reps - start very light, work on form, add weights each set - should be done in 5-7 sets.

And lucky you we end with a leg killing metcon

10-20-30
Lunges w/ wt
Med Ball Clean

Intermediate

8-16-24

Beginner

5-10-15

Tons of fun today !!!

Nice work by everyone - it looked like a lot of fun, meeting new people, and working your butts off - excellent !!!

Top Gun Saturday

With the hope for a big turnout and potential new athletes- this will be a team / relay event.  Depending on # of athletes teams will be broken down into groups of 2 or 3

Each member will do 5 rounds of the following

SPRINT 100 M
8 pull ups
10 push ups
12 Squats

running Wall Balls

4 rounds

Run 400 M
25 Wall balls

Power Snatches

Max 1 Rep Power Snatch.

Start from floor to overhead, but you don't squat in the catch position - a slight bend in the knees is what we are looking for.

This is a very technical move, so if you cannot do a lot of weight, just work on form.

Then

5 Rounds

5 OHS
10 Box Jumps
15 Dips

Wednesday workout

Same as Tuesday - let's run outside !!!!!!!!!!


That was a great workout - about time we get to run outdoors again.  And I got to workout with you guys too !!!

Tuesdays are evil

Run 800 M (yes it's nice enough to run outside)
20 Burpees
5 Pull ups
15 Burpees
10 Pull Ups
10 Burpees
15 Pull ups
5 Burpees
20 Pull ups
Run 800 M (still nice out)

Intermediate

Run 400 M
17 Burpees
4 pull ups
13 Burpees
9 Pull Ups
9 Burpees
13 Pull ups
4 Burpees
17 Pull ups
Run 400 M

Beginner

Run 200 M
15 Burpees
3 Pull ups
11 Burpees
7Pull ups
7 Burpees
11 pull ups
3 Burpees
15 Pull ups
Run 200 M

Deadlifts

Deadlift - 5 sets x 1 Rep @ 95% max

then

2 Rounds

25 Jump Squats
25 Ring Rows
25 Clapping Push ups
25 Hollow Rock

(blast through this one - it's quick but should work you pretty good.  Should take around 7 minutes - max)

Weekend warrior

21 - 15 - 9

Pull ups
Push Press @ 95 #
Box Jumps

WOD for Thurs / Friday

This is a two day workout - those working out Thursday won't be there Friday, and vice versa - so I'll do this workout for both days - plus, I think it's a good one.

3 Rounds for time

200 Jump Rope
15 Push Press @ 95 #
30 Front Squat @ 95 #

Intermediate

150 Jump Rope
12 Push Press @ 75 #
24 Front Squat @ 75 #

Beginner

100 Jump Rope
8 Push Press wt tbd
16 Front Squat wt tbd

I'm back !!!

And I brought my new gal Elizabeth with me !!!

Advanced

21 - 15 - 9

Cleans @ 135
Ring dips

Intermediate

21 - 15 - 9

Cleans (power cleans) @ 115
Ring dips or regular dips

Beginners

21 - 15 - 9

Hang Power Cleans - wt tbd
dips

Workouts for Wed / Fri / Mon - no workout on Sat

Wednesday WOD

20 Minutes

5 Ring Rows
10 Push ups
15 Jumping Squats

Friday WOD

100 Burpees for time

Rest for a few minutes then.......

4 rounds

25 hollow rocks
25 Superman

Monday WOD

50 Pull ups
50 Wall Balls
50 Push ups
50 Ring Rows
50 Jumping Squats



***** Remember - scale appropriately - start at different stations if there are too many people on one exercise *******

POST TIMES ON WHITE BOARD !!!!

Press

Press 5 sets of 3 Reps - use 90% of 3 rep max or 95% of 1 rep max

then

4 rounds

25 hang hi pulls
25 Box Jumps

Sunday = day of rest

Rest up for the week ahead

Intro Saturday

Tricia stopped by for a CrossFit workout today - I hope she had fun.

5 Rounds

5 Push Press
5 Ring Rows
10 box jumps

A nice intro workout to get a taste of CrossFit

Thursday

Alternate Push ups / pull ups

Push ups 50 - 40 - 30 - 20 - 10
Pull ups 25 - 20 - 15- 10 - 5

For time

Proper Squat technique - Rippetoe

Rippetoe was a CrossFit Cert trainer for the Basic Barbell Certification and he still kicks ass (regardless of what happened between him and CrossFit).  Here are some good videos to watch - "hip drive"

http://www.youtube.com/watch?v=yha2XAc2qu8

http://www.youtube.com/watch?v=kawBY5p29fQ

http://www.youtube.com/watch?v=-OoVQPmfZ4o

Hang Power Cleans

HPC x 5 Max reps

Metcon

5 Rounds

10 Ring Row
10 Burpees

Random Monday

Today's workout is a gamble - based on the roll of the dice

1.  Pull ups
2.  Push ups
3.  Jump Squats
4.  Wall Balls
5.  KB Swings
6.  Mod Burpees

25 minutes - exercise begins on the minute - the faster you finish each round, the more rest you get before the next.

Constantly varied - yeah, this covers it.

Saturday fun workout

Reid stopped by to check out the gym and got involved in Bada-Bing's kicking ass workout.

5 rounds - 3 minutes / round

push ups, squats, mod burpees - kicks, elbows, punches,knees

tough workout, a little different, but fun. 

It's good to fun workouts like this from time to time.

Deadlift

Trying out Top Gun CrossFit - Jim, Dan, Dave

Thanks for stopping by guys - great workout

Deadlifts - 5 x 3 - use 90% of max 3 reps or 95% of 1 rep max

30-20-10

Jumping lunges (30 = 15 / leg)
Push ups

Overhead Squat

Warm up = practice snatch balance - light weight - 5 x 5

OHS 5 x 5 ---- use 90 % of OHS x 5 max

MetCon

5 Rounds

20 Jump Squats
20 Push ups

I do love you guys - really - this was not my idea

GREAT JOB TONIGHT EVERYONE !!!

NICE TO MEET ELIZABETH - TOO BAD THE

WORKOUT WAS A KILLER

5 Rounds

5 Thrusters @ 135
15 pull ups
15 ring dips
200 jump ropes

WOD for Tuesday

5 Rounds

Run 400 M or 200 Jump Rope
10 HPC @ 155#

Intermediate


5 rounds


Run 250 M or 150 Jump Rope
10 HPC wt tbd

Beginner

5 Runs
Run 100 M or 100 Jump Rope
10 HPC wt tbd

Press - Max 1 Rep

Warm up with good form at 10, 5, 3 reps, then add more weight until you hit you max (try for 5-10 lbs more than your previous)

Met Con

5 Rounds
Bear Crawl 50 feet
10 OHS with plate
Bear Crawl 50 feet
20 Lunge w/ wt overhead

Sunday - off day

Get some things done around the house, relax, watch some TV, and come back this week renewed and refreshed, and ready to kick some ass

Saturday morning free trial class

21-15-9

Box Jumps
Overhead Press
Burpees
Ring Rows

Scale to 16-12-8 or 15-10-5

Friday WOD

Max reps of each exercise - add reps for total

10 Minutes HSPU
5 Minutes squat
2 Minutes Pull ups
1 Minute Push ups

Back Squat - 1 Rep Max

Do light warm up sets - 10 - 7 - 5  to work on form.  Add weight and do 3, then keep adding weight and do sets of 1 Rep till you hit your max.

Then we will do 5 x 1 @ 90% max - rest 2-4 minutes between sets

Cindy

An oldie and goodie - a benchmark workout.

Advanced

20 Min AMRAP

5 Pull ups
10 Push ups
15 Squat

Intermediate

15 Minutes

5 Pull ups
10 Push ups
15 Squats

Beginners

10 Minutes

5 Pull ups
7 Push ups
10 Squat

Great Job tonight - Inchworm got 24 Rounds !!!  Nice job by all.  Especially to Amy, Amie, and Caleb who all completed their first Cindy.

Press - Max 1 Rep

Max 1 Rep Press - warm up and hit your PR.  Remember, this is not a push press, and I don't want any squirming around or bending backwards trying to get the weight up.

Then - 50 Burpees for time.

Deads 5 x 5

Stretching and resting - two big components of recovery

Deadlifts 5 x 5 - add 5-10 lbs from last time

MetCon

4 Rounds

25 KB swings @ 35 #
15 OHS @ 75 #

Rest Day

Watch the Vikings kick some a$$ !!!!

GO VIKES !!!!!

Free Saturday Trial workout

5 Rounds

10 Box jumps
7 Push ups
5 Pull ups

MN Kali "Fight Gone Bad"

Are they looking for their contacts ?

No, just in the middle of round 3

1 Minute each, followed by 1 minute rest - 3 rounds - total reps of each

Wall Balls
Hang high pulls
OHS
Ring Rows
KB Swings

"Marines"

5 Rounds for Time

Run 400 M
5 Pull ups
10 Clapping Push ups
20 Jumping Squats
10 Clapping Push ups
5 Pull ups

Intermediate

5 Rounds

Run 250 M
5 Pull ups
10 Push ups
20 Jumping Squats
10 Push ups
5 Pull ups

Beginners

3 Rounds

Run 250 M
5 Pull ups
10 Push ups
20 Jumping Squats
10 Push ups
5 Pull ups

Burping presses

Cougar, Bada Bing and Goose

5 Rounds for time

5 Presses @85% max
10 Burpees

Intermediate

5 Rounds

5 presses
7 burpees

Beginners

5 Rounds

5 presses
5 Burpees

McFlurries

Run 250 M
21 HPC @ 135
21 Pull ups
Run 250 M
15 Thrusters @ 95
15 Pull ups
Run 250 M
9 HPC @ 135
9 Pull ups
Run 250 M

(Yes, you can run outside today - it's in the mid 20's - we live in MN - we don't get many perfect days for running - plus, we should be prepared for anything ---- that being said, be careful on the ice)

Deadlifts 5 x 5

add 5-10 lbs onto last weeks effort - they are going to get more and more difficult - if you can't finish all 5 sets of 5, that's ok - do as many as you can.

Met Con

For Time

40 jumping lunges (20 per leg)
m) 100 push ups
w) 50 push ups
20 long jumps

Saturday Intro Class

Welcome Amy, Caleb and Jeff - great to meet you guys.  Nice job on the workout - it was hard but you guys did your best and came away winners.  And here is the aftermath ....

                                           Bada-Bing, Caleb, Amy and Jeff

Friday Workout

                                                        Great job tonight Amie !!!! 
                                                   Welcome to Top Gun CrossFit !!!!
Advanced

20 Minutes AMRAP

10 Burpees
10 HPC @ 95 #
10 Ring Row

Intermediate

15 Minutes

7 Burpees
7 HPC (wt TBD)
7 Ring Row

Beginner

10 Minutes

5 Burpees
5 HPC (wt TBD)
5 Ring Row

Front Squat Max 3 Reps

warm up with an easy 10, add a little weight to 7, a bit more to 5 and then work up to 3.

The warm up sets - concentrate on form !!!!

MetCon

5 Rounds

15 DB Swings
10 Ring Rows
10 Ring Dips (dips)

*scale as needed*

Hump Day

20 minutes do the following

20 seconds squat jumps
40 second rest

followed by

20 seconds push ups
40 seconds rest

repeat squat, push ups, squat, push up etc for 20 minutes (10 rounds of each)

Keep track of reps each round - subtract best from worst for points (lower points = better). 
Example - best squat jumps 12, worst 8 = 4

As our fitness increases, our ability to recover increases as well.

Karen

150 Wall Balls for time

Intermediate

100 Wall balls

Beginners

50 Wall Balls

After that hell, go home and relax.  We warm up with some Pull ups, as everyone has made pull ups some kind of goal, so that's enough for today.

Deadlifts x 5

Deadlifts 5 Sets of 5 Reps.  Increase the weight 10 lbs from last workout (unless that was way too light - I know in one case it was).  Same weight all 5 sets.  Do a few warmup sets to get warm and get your muscle memory back.  Focus on form during the warm ups - it will translate when you get to heavier weights

For fun

10 Lunges (5 / foot)
10-1 pushups

"Filthy 50"

Nothing good to say about this one...

50 reps of the following - finish each exercise before moving to the next.
Intermediates do 40, beginners 30.

Jumping pull ups
Push ups
Wall Balls
Supermans
Hollow Rocks
Box Jumps
Sumo Dead Hi Pulls (45#)
DB swings (45#)
Push Press (45#)
Burpees

yuck............

Bench 3 Rep Max

warm up with 10 really light reps, add a bit of weight and do 7, add a bit more for 5, then increase to you hit your 3 rep max

MetCon

Shuffles and Thai kicks - should be fun

Having fun kicking butt at Top Gun CrossFit

Fran

Oh no, not Fran, please, please, not Fran.

21-15-9
Thrusters @ 95#
Pull ups

I know, we all hate Fran.  But where else can you have so much fun in 5-10 minutes ?

Minneapolis

The Aftermath....

For Time

40 Mod Burpees
50 Wall Ball
21 Ring Dips
35 Wall Ball
15 Ring Dips
20 Wall Ball
9 Ring Dips
40 Mod Burpees

Intermediate

30 Mod Burpees
40 Wall Balls
18 Dips
30 Wall Balls
13 Dips
20 Wall Balls
8 Dips
30 Mod Burpees

Beginners

20 mod burpees
25 wall balls
12 dips
20 wall balls
9 dips
15 wall balls
6 dips
20 mod burpees

Start of a New Year, new way of working out

Here it is - the first 5x5

Deadlifts 5 x 5 === same weight for each set - rest 2-3 minutes / set - weight should be approx 80% of your max (dirty little secret - that's why we did the CFT last week).

Warm up with 10 reps light weight, concentrate on form, move weight up and do 5, more weight and 5 and then hit the WOD

You should be able to do all 5 sets - next week we add a little more weight

MetCon

Bear Crawl 200 feet
100 twist lunges - med ball over-head or in front of you
Bear Crawl 200 feet

(I almost feel like apologizing for that one)

Rest Day ?

Sunday's are usually a Rest Day - so watch the Vikings - though I'm sure your blood pressure will be pretty high by the end of the game.  Good -  you can work off your anger during your deadlifts tomorrow.

Good Morning Minnesota

3 rounds

50 Squat Jumps
40 Push ups
30 Wall ball
20 Ring Row

Happy New Year = CFT

CrossFit Total to start the New Year and to start off our new programming

Squat x 1
Dead x 1
Press x 1

Start with a light wt x 10, then increase wts for sets of 5 (50%), 5(70%), 3(80%), 1(95%), 1 till you hit your max

You should have a decent idea of your maxes on each of the lifts, so increase the weights accordingly.

OverLoed just before her PR Deadlift @ 215#  NICE JOB