Power To The People!

This summer we will be running a series of “Rage Against The Machines” workouts throughout the Metro area.

These will be community based workouts and activities for not only CrossFitMN athletes, but their family, friends and the larger CrossFit community.

Know somebody that has been hesitant to start CF? Well these will be a great way to introduce it to them in a fun community based setting.

We have wanted to run these WODs/activities for the last year, and now with the addition of two more awesome CF trainers we are able to get going and bring CrossFit to the people while getting out and enjoying the warm weather.

Stay posted for more details!

5-29-09 WOD

“Team Challenge”

3rds
400m
Overhead Squat 40x
Pull-Ups 50x
Box Jumps 60X
Double-Unders 70x

5-28-09 WOD

 
The POSE Method of running. Those that have been lucky enough to be able to attend Ryan’s classes have been working on POSE drills.  I would also recommend all of you take advantage of Darcy’s expertise on the matter. If anyone knows how to run it is her! Both are available for individual and small group sessions.

Running is a HUGE part of what we do and a main peice of becoming a total athlete.

21, 15, 9

 Push Press 135lbs (Scale to 75/55 if required)
Ring Dips
Burpee
Calorie Row

If you haven’t done it yet, check out CrossFit Football! www.crossfitfootball.com

5-27-09 WOD

Back Squat 3-3-3

Then

21-15-9
DB Burpee Clean
Pull-Ups

or

TABATA
Row Cals
Wall Ball
Sit-Ups
Push Press
Box Jumps

5-26-09 WOD

4rds

1 minute ea. arm
KB Clean
KB Squat
KB Press

1 minute break with side planks

5-22-09 WOD

“Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

You may partition as you need, but in order to be Rx you must finish one exercise before moving on to the next.

Closed Memorial Day

Just a reminder, we will be closed Monday in observance of Memorial Day.

Enjoy the day off!

5-21-09 WOD

Max Rds in 20 min.

10 DB Push Press (40/25)
15 Box Jumps
20 Walking Lunges (10ea leg)

5-20-09 WOD

“Fran”

21-15-9
Thrusters
Pull-Ups

We will be VERY strict on seat to ball and chin above bar. Form and technique are essential to getting the most out of your WODs!

A cool way to track your WODs!

CrossFit Minnesota has been set up on Beyond The Whiteboard http://www.beyondthewhiteboard.com/

This is a really cool FREE site that will allow you to track all of your WODs.  It was set up by fellow CrossFitters for the rest of the CF community!

It will allow you to:

• Post results for every crossfit workout.
• Compare results with other crossfitters.
• Track your eating habits by posting meals.
• Weigh in and watch your body fat decrease.
• View graphs of your WODs.
• Track benchmarks and max efforts.

It is in by no means meant to be a subsititution for your Training Guides/Logs, but rather another tool that we have put in place to help you succeed!

“Nancy” has been posted. All you need to do is request that we add you and BOOM! You can take advantage of a ton of cool stuff!!

Good Luck!

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