REMINDER: Have you started your fundraising for Fight Gone Bad?
August 31, 2009 by CrossFitMN
Filed under Workout of the Day
If you have not started your fundraising for FGB4, you should do it today. Remember, any contribution is great. $20, $200, $2000? It all helps and goes to a couple GREAT causes!
Recap: We will be participating in the Fight Gone Bad IV fundraiser on 9-26-09. We are raising money for two great causes: The Wounded Warrior Project and Athletes For A Cure.
All of us at CFMN HIGHLY encourage all of you to particpate!
Below is a briefe video explaining the idea behind FGB4 and the causes. We invite all of you to please visit www.fgb4.org and hopefully register to participate. Make sure you register as CrossFit Minnesota
8-31-09 WOD
August 31, 2009 by CrossFitMN
Filed under Workout of the Day
5-4-3-2-1 reps of
Deadlifts (315/200) – 70-75%
15-14-13-12-11 reps of
Pull-Ups
Cal Row
Sit-Ups
315/200 is the Rx weight. If your 70-75% is above the 315/200 (ex 350#) you default to the Rx of 315/200. If you feel your 70-75% is too light then you need to find your 1RM again and prove that you can handle more weight. No exceptions!
(See: 7-6-09 WOD)
8-29-09 WOD
August 31, 2009 by CrossFitMN
Filed under Workout of the Day
We had a great turnout for our first clinic. Limiting attendance to 10 people ensured individualized attention. We know that each of you left with something to work on. Stay posted for our next clinic!
CFMN Running Clinic.
“Kelly”
5rds
400m
30 Box Jumps
30 Wall Ball
8-28-09 WOD
August 28, 2009 by CrossFitMN
Filed under Workout of the Day
I was reminded of this quote by one of our BJJ students:
“Learning about what you’re made of is always time well spent…” – Henry Rollins
CrossFit is about so much more than lifting weights and doing pull-ups (although that is all we ever seem to do). It’s also about strength. Both physical and emotional. It’s about empowerment and achieving the smallest of goals.
We have seen some HUGE improvements over the last few months. Take some time every once in a while and step back and look at yourself. Look at how far you have come!
10 Rounds:
5 OHS (75/55)
10 Pull-Ups
15 Sit-Ups
*Corrected
8-27-09 WOD
August 27, 2009 by CrossFitMN
Filed under Workout of the Day
21 Press (75% 1RM)
42 Pull-Ups
15 Press
30 Pull-Ups
9 Press
18 Pull-Ups
8-26-09 WOD
August 26, 2009 by CrossFitMN
Filed under Workout of the Day
Look familiar?? Olympic Lifting Cert in Milwaukee.
5rds
5 Cleans (75% 1RM)
20 Wall Ball
20 Walking Lunges (35/25 DB at chest)
8-25-09 WOD
August 25, 2009 by CrossFitMN
Filed under Workout of the Day
Have you signed up for the Fight Gone Bad IV Fundraiser? Check out www.fgb4.org
Straight from HQ
Double-under for 2 minutes (Divide total skips by 5 if you are unable to do double unders)
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Log total double unders and sit-ups.
8-24-09 WOD
August 24, 2009 by CrossFitMN
Filed under Workout of the Day
400M
21 Thrusters
21 Burpees
400M
15 Thrusters
15 Burpees
400M
9 Thrusters
9 Burpees
400M
Reminder: Running Clinic This Saturday 8-29-09!!
August 24, 2009 by CrossFitMN
Filed under Workout of the Day
Don’t miss this opportunity to learn from one of the greatest athletes in Minnesota! Elite Level Competitor, coach and CrossFitMN trainer, Darcy Franklin will be conducting a running seminar at CFMN
Who: CFMN Trainer, Triathlon Coach and Elite Level Competitor Darcy Franklin
What: Basic running components to improve overall running form and efficiency. The goal is to make running more enjoyable and efficient.
When: August 29th. 11:00am-1:00pm
Where: CFMN
Cost: $25 CFMN members. $35 non-members.
The clinic will give each participant a few components to work on to improve their running to optimize efficiency. While your run may not be perfected in this first clinic, you will come away knowing at least 2 areas to focus on when running. We will start with a brief lecture, run a bit, drill, partner work, run a little more and wrap it up with another short lecture.
Don’t worry! You will not be running more than 2 miles total.
If we receive enough preregistration’s, a second afternoon session may be added. Please reserve your spot today!
Please see the sign up sheet in the lobby and feel free to email Darcy at Darcy@crossfitmn.com with any questions.
See you there!!
Congratulations Chad, Aaron and Shawn!
August 24, 2009 by CrossFitMN
Filed under Workout of the Day
All three front and center.
Three of the toughest guys in town went to Colorado and completed their Level 1 CrossFit Certification last weekend. All three are not only great guys and hard CrossFitters but are now on their way to becoming awesome trainers. You should also note that these guys are the biggest Coors Light fans I have ever met. Their cert was in Golden, Co….home of Coors Light. Coincidence?
