CrossFit

Warm-Up: 10 Egyptians, 10 Arm Circles Fwd/Bkwrd, 10 Back Claps, 2{3 each: press, push press, jerk} bar, 33% SP 1RM

Complex {3 Presses 3 Push Presses 3 Jerks} Add weight until you can no longer press it; then do push press & jerk, adding weight until you can no longer push press. Add weight, jerk until you can only do 1

4{0:30 work, 0:40 rest} of: Push-ups, Kipping Pull-ups

Cool-Down: Karate chop, super tri, triple bully, arms across on floor

Endurance

Training for Red White & Boom! 1/2 Marathon!

AM: 20-30 min drills, 5k @ 90% 5k race pace;

PM: CrossFit

CrossFitSlipstreamPushPress

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

HAPPY MEMORIAL DAY! 

Gym is Closed Monday.  Please come today for a Hero WOD in observance!

CrossFit

Warm-Up: Vinyasa with warriors I, II & III; 100m run, 5 light thrusters, 3 pull-ups; add weight, 100m run, 5 moderate thrusters, 3 pull-ups, add weight, 100m run, 5 thrusters at working weight, 3 pull-ups

“Daniel” for time:

  • 50 Kipping Pull-ups

  • 400 meter run

  • 21 Thrusters (42.5/30)

  • 800 meter run

  • 21 Thrusters (42.5/30)

  • 400 meter run

  • 50 Kipping Pull-ups

Cool-Down:  Walk/Jog 2-400m,, couch or quad,seated forward fold pike & split, super triceps stretch, wrist stretches

Endurance

Training for the Red White & Boom! Half Marathon!

Do CrossFit

SFCDanielCrabtree

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Gym is Closed Monday May 25th.

CrossFit

Warm-Up:  4{1 Handstand Hold, 2 Pull-ups, 30 sec. Squat Hold}; PVC work

4 rounds for load:

  • Cluster

  • Thruster

  • Front Squat

  • Jerk

3*AMRAP {3:00 Work, 3:00 Rest} of:

  • 5 Kipping Pull-ups

  • 7 Wall Balls

  • 9 KB Swings

Cool-Down:  Walk/Jog 2-400m, super triceps stretch, couch or quad,

Endurance

Training for Red White & Boom! 1/2 Marathon!

30-45 minutes of drills, then 4-5*1000m, easy 600m job between efforts

CrossFitSlipstreamWallBalls

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Want to run faster, longer, and with fewer injuries, for the rest of your life?

Then you need to pay attention to how you run.

Runners “go for a run” or “do a workout.” Swimmers “practice.” You may not have noticed   that semantic difference, but it’s very revealing. No one would ever claim that you have a “natural” swimming technique, or tell you to “just get in the water and find it.” This is because for swimming the feedback loop is potentially as permanent as it is immediate. But it is very common to find high-level coaches and elite runners who will advise you to “just go run.”  This is because the feedback loop in running is very gradual and ill-defined.

Related: What do you do at a CrossFit Box?

CrossFit Slipstream St. Paul MN Running

Unlike swimming, you can run for years, and lots of miles, and accomplish quite a bit as a runner with poor technique. Just like swimming, there is a technique to running, which, yes, some have naturally and all they have to do is just go run. Lucky them. They are also the ones telling you to “just go run,” because that is all they had to do.

Related: Your Guide to Training for a Strong 5K Run

The rest of us must learn to run, and “practice” our running. Do so, and you will increase your longevity as a runner because you will have fewer injuries. You will also be more efficient, allowing you to run faster for the same effort.

The rest of us must learn to run, and “practice” our running.

How? There are only two major approaches to correct running technique, and – unsurprisingly – they reeach the same end result, just by different teaching methods.

They are the Pose® Running method and the Chi Running method.

I teach the Pose® Running method and have put together a running tips sheet to help you learn to run.  Click here  to have the running tips sheet emailed to you.  Print it to reference during your practice sessions.

Then get running!

- John Bryant

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Reminder: Gym is Closed Monday May 25th.

CrossFit

Warm-Up: 10 Egyptians, 10 Arm Circles fwd/bkwrd, 10 back claps, 10 log splitters; lifting w/u as needed

Pull-up Progression -OR- 3*5 @80-85% of your weakest lift if you were here yesterday

W/U 2: Run 400m 20 walking lunges, run 200m 10 walking lunges; 4*ramp-ups

For Time: Run 1 mile

Cool-Down:  Walk/Jog 2-400m, Pigeon, reverse pigeon, low Warrior I, kneeling hamstring stretch; calf stretch

Endurance

Training for Red White & Boom! 1/2 Marathon!

Do CrossFit

CrossFitSlipstreamRun

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Gym is Closed Monday May 25th.

CrossFit

Warm-Up:  2 widths bear crawl, wrist stretches, 3* max HS hold w/5 ring rows between; 2:00 DU practice

Pull-up Progression

4 rounds for reps of 60 sec Max Reps, 30 sec Rest:

  • Burpees

  • Double Unders

Cool-Down: Mini-vinyasa, wrist stretches

Endurance

Training for Red White & Boom! 1/2 Marathon!

CFE recovery WOD:

3 RFQ: 10-12 reps each -

  • Sit-ups

  • Superman

  • Kettlebell Swings

  • Push-ups

  • Air Squats

CrossFitSlipstreamAirSquats

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Gym is Closed Monday May 25th.

CrossFit

Warm-Up:  Row 500m, PVC pass-thru/around the world, 10 squats; Burgener (Snatch)

Snatch 3-2-2-1-1-1 For Max Load

Pull-up Progression & Double-Under Practice

Cool-Down:  Foam roll/LAX ball back, seated forward fold pike & split, pigeon, couch

Endurance

Training for Red White & Boom! 1/2 Marathon!

AM: 20-30 min drills, 4-6*400m rest 1:45 between efforts PM: CrossFit

CrossFitSlipstreamPullUpProgression

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Gym is Closed Monday May 25th.

CrossFit

Warm-Up: Run or Row 400m, BS 5@ Bar, 50%, 3@ 60%, 2@70%, 80%, 1@ 85%

Max Effort: BS 3@85%, E2M * 5

5 RFQ:

  • 3 Good Mornings,

  • 4 Turkish Get-Ups,

  • 5 Strict Pull-ups,

  • 6 OH Walking Lunges

Cool-Down: Couch, Karate Chop, Seated Forward Fold Pike & Split

Endurance

Training for Red White & Boom! 1/2 Marathon!

Do CrossFit

CrossFitSlipstreamBackSquat

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.