8/1 - Grand Opening Celebration!
Save the Date: August 22-23
We are celebrating our Grand Opening on Friday and Saturday August 22-23. We are offering free CrossFit classes Friday, August 22nd at 5:15pm and Saturday, August 23rd at 9am, and a free yoga class Friday August 22nd at 4pm. New members who join during the Grand Opening Celebration will be part of the Founders Club, and receive one free hour of personal training (an $80 value), a limited edition t-shirt, and free admission to our first four speciality seminars.
Coach Noah will be returning to U of M for his last semester after our party on Saturday, August 23. As part of his internship, he will be giving a nutrition seminar on Tuesday, August 19th at 7:30pm. This seminar is free to all Founders Club members, and $5 for everyone else. Founders Club members are those fantastically loyal people who have agreed to a one year membership.
We sure hope you will join us for our Grand Opening Celebration! By now you know how we like to do things. We'll fire have the grill, pop a few cold ones and celebrate. Feel free to bring something to share, and some friends to share it with.
Get heavy for the day
10 Ring Dips
30 Kettlebell Swings 2/1.5 pood
10 Ring Dips
400 m Run
7/31 - Half Tabata's Twice
Trevor is looking darn good in his split snatch!
Today we are doing two rounds of half Tabata. The Tabata regimen, a version of High Intensity Interval Training was based on a 1996 study by Professor Izumi Tabata et al. initially involving Olympic speed skaters, uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 35RPM for the full 20 seconds of work.
Aim for 90%+ for your last set
Two Rounds of Half Tabata Circuit
2 x (4 x 20sec on:10 sec rest)
Hang Power Cleans 65 lb/ 95 lb
Toes to Bar
Switch stations on 4th rest
Do Circuit twice- score is total reps
7/30 - Split Snatch
We are committed to the Split Snatch at our gym. It is explosive, easier to do with limited shoulder mobility, and looks really cool when you get good at it. You're welcome to try a full squat snatch today. But the WOD is specifies split snatch, so you might as well get good at it. Watch the video with Coach Mike Burgener as he teaches the split snatch to Jacinto Bonilla, a CrossFit Games Masters Champion.
(Split) Snatch 5-3-3-2-2-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
For 3 cycles:
As Many Rounds/Reps As Possible in 3 mins
5 Split Snatches at 75% 1RM of the day
100 m Sprint
Rest 1 min between each cycle.
7/29 - Ten Minute Tuesday
Jenna is a yoga instructor at Your Yoga, and has been training privately with Coach Leslie since Janurary. She has lost 12 inches from her waist, thighs and arms, switched to a Paleo diet and eats more vegetables than she ever though possible, and has the energy to teach several yoga classes a day and hang out in this spectacular hand stand split.
Get heavy, aim for 90%+ of your 1RM for your last set
As Many Rounds as Possible in 10 mins of:
10 Wallballs 20/14#
200m Wallball Run
March 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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