ATTENTION:

All Classes Canceled on Memorial Day except one at NOON

CrossFit

Warm-Up:4:00 Double-under practice, 3(hang snatch + hang squat snatch + ohs)

Snatch 3-2-2-2 to ≤80% 1RM

5 RFQ:

  • 2 Turkish Get-Ups (1/side)

  • 20 USB or KB Around-the-World (10/direction)

  • Max Strictest Pull-Ups for at least 5 reps

  • 20 Alternating USB Reverse Lunges

Cool-Down: Band: super triceps, arm above; triple bully, seated forward fold & seated twist.

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

30-45 minutes of drills/warm-up then 4-5*1,000m w/3:00 rest between

CrossFitSlipstreamKB

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

ATTENTION:

All Classes Canceled on Memorial Day except one at NOON

CrossFit

Warm-Up: Run 800m, 2 rounds of 1 width each: Russian Twists, toy soldiers, over-unders + 10 Ring rows/round

Pull-up Progression: 1 round of Tabata, Alternating Hold: Chin over bar / bottom position with control (scapulas retracted)

W/U2: 3*200m run, 2 widths farmers carry (dial in weight)

6 RFT:

  • 200m Farmer’s carry

  • 400 m Run

Cool-Down: LAX upper back, wrist/finger stretches, calf, cheerleader, seated forward fold

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

Do CrossFit

CrossFitSlipstream

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

ATTENTION:

All Classes Canceled on Memorial Day except one at NOON

CrossFit

Warm-Up: 3(10 squats + 10 cossacks + 10 Ring Rows + sit-ups + 10 jumping split squats), thruster instruction & practice.

15:00 To find 1 RM Thruster

W/U2: rounds of 3-2-1 reps each exercise

For Time:

  • 50 Box Jumps

  • 40 Kipping Pull-ups

  • 30 Front Squats @40% Lower of FS or Thruster 1RM

  • 20 Burpees

  • 10 Thrusters (same bar)

Cool-Down: Couch, seated fwd fold, arms across, super triceps, calf & wrist

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

AM: 20-30 minutes of drills, 5k @ 90% of 5k Race Pace

PM: do CrossFit

CrossFitSlipstreamFrontSquat

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

ATTENTION:

All Classes Canceled on Memorial Day except one at NOON

CrossFit

Run 400m, 15 PVC Good Mornings, 10 kicks f/b & s/s, 20 PVC twists, 10 windmills

Clean & Jerk 3-2-2-2 to ≤80% 1RM

W/U2: DL 5@25%, 40%, 40% w/10 sit-ups or knee raises between

4 RFT:

  • 25 Deadlifts @40% 1RM

  • 25 AbMat Sit-ups

*10:00 Time Cap – adjust weight and reps to finish in 7-10:00

Cool-Down: Seated forward fold pike & split, up/down dog, pigeon, warrior I

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

CrossFit Endurance Recovery WOD: RFQ: 10-12 reps each

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

or Yoga/Mobility

CrossFitSlipstreamCommunity

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

Numerous scientific studies have demonstrated that strength training improves both performance and injury resistance for endurance athletes.  But these studies tested barbell movements like squatting with heavy weights, so how do you get started?

Related: On Exercise, Training, and Where is This Going, Anyway? 

At CrossFit Slipstream, our approach applies the science to where you are today.  Beginning with the 5 or 8 repetition maximums tested in the scientific literature is unwise. Instead, strength training for endurance athletes (and everyone else) starts with proficiency in basic movements – squat, push-up, sit-up, and back extension.

Related: Everybody’s Getting on the Strength Train(ing)

To gain this proficiency, you need to know the Mechanics of the movements and be able to execute those mechanics with Consistency.  Finally, you can add Intensity, in the form of increased weight, greater range of motion, or speed.

 Mechanics —> Consistency —> Intensity

Our FREE “Strength Training for Endurance Athletes” Guide, Tracker, and video series are designed to build strength, mobility, coordination, and balance at the same time.  This efficient approach builds strength, resilience, and performance while leaving you energy for your sport-specific workouts. By working through your full range of motion after a long workout, you begin breaking up the tissue damage that leads to soreness and stiffness, allowing you to recover faster than you would have without the “strength work”.

Related: Timing Your Training: When to do Strength & Endurance Training 

Start by downloading the FREE GUIDE and TRACKER here.   Then, start with the “bracing sequence,” video because it will help you perform all the other movements.  Watch the other videos, and try our plan after your next long run, ride, swim, paddle, or whatever you do for a long time.  Please contact us at info@crossfitslipstream.com if you have any questions!

The full video series is:

Click below to receive our “Strength Training for Endurance Athletes” FREE Guide and Tracker and start getting stronger!

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Related: What Do you DO at a CrossFit Box?  

-John Bryant

Founder/Head Trainer, CrossFit Slipstream

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CrossFit

Warm-Up: 4 gym runs, 2 side hops, 1 width: toy soldiers, over/unders, inchworms. Setup & 3-2-1 reps each exercise

“Filthy 50” for time, 50 reps each of:

  • Box Jumps

  • Jumping Pull-ups

  • KB Swings (24/16)

  • Walking Lunges

  • KTE

  • Push Press (20/15)

  • Back Extensions

  • Wall Ball (20/15)

  • Burpees

  • Double-Unders

Compare to 4Jan16

Cool-Down: seated fwd fold, seated twist, couch, karate chop

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

http://www.aftontrailrun.com

Do CrossFit or Yoga/Mobility

CrossFitSlipstreamKBSwing

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

:: Friday Class Time Change ::

Starting Today

Noon is CrossFit

4:30 is Open Gym/On-Ramp

5:30 is CrossFit/Chopstick Barbell with Rick

————–

CrossFit

Warm-Up: 2:00 box prayer, 1:00 ea: super triceps, arms across on floor,; 400m run, segment as needed: 20 squats, 20 sit-ups, 20 push-ups, 20 split squats, 20 pull-ups, 20 OHS w/bar; 5 @33%, 50%

7 RFT:

  • 7 Strictest Pull-ups

  • 7 OHS @50% 1RM

Cool-Down: band: external rotation, arm overhead, karate chop, hip front

Endurance

Training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

http://www.aftontrailrun.com

Do CrossFit

CrossFitSlipstreamOverheadSquat

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