CrossFit

Warm-Up: W/U 1: Row 600m w/3*3 hard + 5 EZ, PVC Pass-through, around-the-world, 10 kicks f/b & s/s, Burgener to power clean
5 Power cleans at RX 40/25 Scaled 30/15 + 6 Burpees over bar
3 Power cleans at RX 60/45 Scaled 45/30 +4 Burpees over bar
10 Russian KB Swings @24/16 Scaled: @16/10
5 American KB Swings + 5 Pull-ups Scaled: no Pull-ups
5 Goblet Squats @24/16 Scaled: @16/10″

Throwdown WODs 1a & 1b:

1a 3:00 to get as far as possible, rest 1:00, then 1b, 6:00 to get as far as possible through:

  • 10 Ground-to-shoulder

  • 15 Lateral burpees over bar

  • 20 US KB Swings

  • 25 Goblet Squats

  • 20 US KB Swings

  • 15 Lateral burpees over bar

  • 10 cleans

Throwdown competitors substitute:

  • 10 Cal Row

  • 15 Pull-ups

  • 20 KB Snatches

  • 25 Weighted walking lunges

Cool-Down: Band: arm, shoulder; couch

Endurance

Training for Chippewa Moraine 50k! Get your intro to Ultra at this scenic race!

http://www.frontrunnerusa.com/event/chippewa-50k-and-10k-trail-run

AM: 20 minutes of drills, 4-5 * 400m w/easy 300m between

PM: Do CrossFit

CrossFitSlipstreamKettlebellswing

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

CrossFit

Warm-Up: Row 500m, Arm Circles, back claps, log splitters

Pull-up Progression

W/U 2: 0:30 ankle rolls/side, knee circles, hip circles, arm/elbow/wrist circles, 2:00 DU practice, 10 4-point squats 2(20 skips, 5 WB, 3 BxJ)

Throwdown WOD 2:

2 RFT:

  • 50 DU/100 Singles

  • 25 WB

  • 10 Box Jumps

Throwdown competitors substitute 2 Rounds of:

  • 500m row

  • 50 Walking Lunges

  • 10 KB Snatches

Cool-Down: Couch, calf, seated forward fold pike & split

Endurance

Training for Chippewa Moraine 50k! Get your intro to Ultra at this scenic race!

http://www.frontrunnerusa.com/event/chippewa-50k-and-10k-trail-run

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

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

_Slipstream

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

No Class today!  Please come assist, observe, and cheer on the athletes at the Twin City Throwdown!  

Competition starts at 10AM!

Free parking on the North and South side of the building.

Admission: Free with purchase of $20 tshirt  OR $5 (children 12 and under free)

Cash preferred

——————————-

Athlete checkin: 9:30am

ThrowdownParking

TCThrowdownFeb6

Reminder: No Class Saturday.  Twin City Throwdown at 10am instead.

CrossFit

Warm-up: 2 rounds: 6 over/unders (3/side). 10 arm circles forward and backward. 2 widths bear crawl.

4-4-2-2 Turkish Get-Ups

W/U2: Burgener to 5 HHPS + 3(3 Bodyweight chin-ups) + find working weights

EMOM * 10 minutes of:

  • 2 High Hang Power Snatches @50% 1RM

  • 3 Strict Chin Ups (Weighted if possible)

Cool-Down: LAX upper shoulders, karate chop, standing quadriceps stretch

Endurance

Training for Chippewa Moraine 50k! Get your intro to Ultra at this scenic race!

http://www.frontrunnerusa.com/event/chippewa-50k-and-10k-trail-run

CrossFit or Light active recovery (yoga class, walk, swim, etc.)

CrossFitSlipstreamKettlebell

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

Reminder: No Class Saturday.  Twin City Throwdown at 10am instead.

CrossFit

Warm-up: 2 rounds: :60 per side hips from plank. 5 Star Lunges per side. 10 Toe Touches per side. 5 ankle rollouts both ways. 1:00 DU Practice

Romanian Deadlifts: 4 rounds of 0:15 Max RDLs, Rest 2:30

*Focus on speed, technique, and keeping your back flat!*

AMRAP 8:00

  • 3 Squat Cleans @65% 1RM

  • 36 Flutter Kicks (each time a foot comes up is 1)

  • 18 Double-Unders

Cool-Down: Seated forward fold, hurdler’s stretch or vajrasana, calf & wrist

Endurance

Training for Chippewa Moraine 50k! Get your intro to Ultra at this scenic race!

http://www.frontrunnerusa.com/event/chippewa-50k-and-10k-trail-run

30-45 minutes of drills/warm-up then 3*3:00 hard, 3:00 EZ

CrossFitSipstreamSquatClean

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

6am & 7am – CLASSES CANCELLED

Noon Class – Running as scheduled (Please RSVP)

—————————————–

Reminder: No Class Saturday.  Twin City Throwdown at 10am instead.

CrossFit

Warm-up: 1 round: 50m bear crawl. 50 crab walk. 20 arm circles forward and backward. 20 touch downs. 10 Inch Worms. 500m Row. BP 5@bar, 50%, 65%, 3@75%

Bench Press: 20 Minutes to find 3RM

W/U2: row 100m ez, 3(3 hard pulls + 5 ez pulls, focus on leg drive!) + 5 Push Press @ bar, 50%

3 RFT*:

  • 20 Cal Row

  • 10 Push Press @50% Strict Press 1RM

*8:00 time cap

Cool-Down: Band: arm, shoulder, hamstring, child’s pose

Endurance

Training for Chippewa Moraine 50k! Get your intro to Ultra at this scenic race!

http://www.frontrunnerusa.com/event/chippewa-50k-and-10k-trail-run

CrossFit or Light active recovery (yoga class, walk, swim, etc.)

CrossFitSlipstreamBenchPress

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

Reminder: No Class Saturday.  Twin City Throwdown at 10am instead.

After personal experience with the state of the roads today,

ALL CLASSES ARE CANCELLED TONIGHT

ALONG WITH TOMORROW’S 6 & 7 AM.

If you wish to attend tomorrow’s noon class, please RSVP on the website. We will make a decision on noon class in the morning.

CrossFit LITE members may attend tomorrow’s 6:30PM as a make-up.

Apologies for any inconvenience, please assign blame to the North Wind Princess.

 

CrossFit

Warm-up: 2 Rounds: 0:30 ankle pike-ups/side, 10 mountain climbers, 10 kicks fwd/back/leg, 4 over-unders each direction, 4 ring rows. 3:00 DU practice

USB 3*6 DL or Reverse Lunges (3/side)*

*Pull-up progression + 25 sit-ups between sets

Death by 10m

Cool-Down: 100m walk, pigeon, reverse pigeon, couch, calf

Endurance

Training for Chippewa Moraine 50k! Get your intro to Ultra at this scenic race!

http://www.frontrunnerusa.com/event/chippewa-50k-and-10k-trail-run

AM: Do CrossFit

PM: 8-10*200m w/easy 300m b/t

CrossFitSlipstreamwarmup

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

As a companion to our Strength Training for Endurance Athletes – Part 1, we present a series of videos demonstrating proper technique, which is essential for success.  Here’s the video for a different version of the push-up than you are probably used to.  This one’s not only better, it offers a better way to adjust the difficulty than you’re used to.

If you haven’t already, get your FREE copy of Strength Training for Endurance Athletes – Part 1 here, and get started on the path to better performance, increased longevity, and greater resilience!

Not convinced?  See related: Everybody’s Getting on the Strength Train(ing)

See the other videos in this series:

Push-up Splash Large