9-30-09 WOD

Squat Therapy

Then

Max Rds. 8 Minutes
12 Front Squat (135/95)
12 Burpees

Scale to 55% of your 1RM. If your 1RM is not M245#/W175# or higher you will scale to 55% of your 1RM.

CFMN Running Clinic #2: 10-3-09

By popular demand we will be hosting another CrossFit Minnesota Running Clinic with CrossFitMN trainer Darcy Franklin!

The feedback for the last clinic was phenomenal. Take advantage of this opportunity to learn from one of Minnesota’s most elite athletes!

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: October 3rd. 11:30am-1:00pm. Clinic size is limited to 10 people so register early!

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.

Space is limited to 10 people to ensure you get individual attention.

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!!

9-29-09 WOD

“Michael”

3rds
800m
50 Sit-Ups
50 Back Extensions

9-28-09 WOD

Monday after FGB recovery day.

400m
Then
3rds
20 KB Swings (55/35)
20 Burpees
Then
400M

or

“Chelsea”
Every Minute on the Minute for 30min
5 Pull-Ups
10 Push-Ups
15 Squats

Log the number of rounds you complete on the minute and total rounds in 30min. Example if you complete 16 rounds every minute for 16min and then miss you will keep going for the remaining 14min completing as many total rounds as possible.

Fight Gone Bad IV

Great job to all of you that participated in the Fight Gone Bad IV workout/fundraiser on Saturday.

It was an awesome day at CrossFit Minnesota. Everyone who participated did a great job. We saw many people complete 5rds of FGB for the first time whil others set PR’s. It was also fun hanging out with everyone at the post workout BBQ!

We would like to congratulate the CFMN community for not only their hard work doing the workout, but raising money for two great causes.

Our unofficial results are: 45 CFMN athletes participated and we have raised approx. $5,000!!

Stay posted for some great photos/videos as well as final top workout scores for both men and women.

We will also be listing and giving out prizes for the top three money raisers!

Great job everyone!!!

Stay posted!

9-25-09 WOD

Skill Day
Pick a skill that you would like to develop and work on it.

OR

Make up a WOD from earlier in the week.

9-24-09 WOD

5,5,5,5,5
Deadlift (65-85% of 1RM)

THEN

Tabata Sit-Ups

9-23-09 WOD

“Fran”

21-15-9
Thrusters (95/65)
Pull-Ups

Fight Gone Bad IV

Reminder: This Saturday we will be participating in the annual Fight Gone Bad IV fundraiser.

Fight Gone Bad workouts will begin at 10:30am and run until approx. 1:00pm. A BBQ will follow at 1:30.

All regular CF group classes are as scheduled.

What: Fight Gone Bad IV Fundraiser

When: Saturday Sept. 26th 10:30-1:00pm with BBQ to follow at approx 1:30pm. BYOB- Beverages and Beef.We will be providing farm raised organic burgers. Feel free to bring anything else you would like to share with the group. Chicken, fish, fruit and veggies would be great.

Where: CFMN

9-22-09 WOD

Endurance Workout

200M
400M
600M
800M
600M
400M
200M

Rest approx. 1/2 the time it takes to run each distance.

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