**Open Gym 9:30-11:30 Saturday, Coach in DVRT Sandbag Training. WOD will be provided.**

CrossFit

Warm-Up: Run 400m w/medball, 5 bear hug squats at start, turnaround, & finish; Push Jerk 5@ bar, 50%, 3@ 60%

Push Jerk 3-3-3-3-3 (find 3RM)

BS 3*5 @80-85%

DL 1*5@80%

Cool-Down: BBell smash shoulders, triceps, quads

Endurance

Do CrossFit

CrossfitSlipstreamdeadlift

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

 No 9:30am class.

Friends & Family Day Workout will be announced at 10:30am.  It will be scalable to ALL FITNESS LEVELS.

Please bring a dish to share, we will provide the rest!FriendsANDFamilyDayApril25

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

Endurance

Mobility or Rest Day

Reminder: No 9:30 Class this Saturday.  Friends & Family Day WOD is at 10:30, BBQ at 11:30.

CrossFit

Warm-Up: 4 Rounds: 3 Pull-ups, 4 Push-ups, 5 Squats, 6 Sit-ups; Burgener (snatch pulls)

Snatch Pulls 3-2-1-1-1 for max load, C2B Pull-up practice b/t sets

For Time:

  • 400m Row

  • 9-7-5 reps of:

    • FS @60% 1RM,

    • C2B Pull-ups

  • 400m Row

Cool-Down: Row 300m EZ, LAX or foam roll

CrossFitSlipstreamPulls

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

Endurance

Do CrossFit

Reminder: No 9:30 Class this Saturday.  Friends & Family Day WOD is at 10:30, BBQ at 11:30.

CrossFit

Warm-Up: 3 Rounds: Run 200m, 1 Handstand hold, 5 Burpees; work up to Strict Press working weight or find HSPU option

For Time:

  • Run 1,000 meters

  • 30 handstand push-ups OR Strict Press at 50% 1RM

  • Row 1,000 meters

Cool-Down: Jog or row 400m ez, low lunge/wide pigeon, lunging hamstring stretch, band: shoulder, arm

Endurance

30-45 Min Drills, 3-4*1200m, easy 800m b/t

CrossFitSlipstreamRow

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

Reminder: No 9:30 Class this Saturday.  Friends & Family Day WOD is at 10:30, BBQ at 11:30.

CrossFit

Warm-Up: 3:00 DU practice, 1 length each: inchworm, spiderman burpee broad jumps, 3 pull-ups between each; Bench Press 5@ bar, 50%, 3@60% 2@ 70%

“Foo”

13 Bench Presses @80kg or 70% 1RM) Then, complete as many rounds as possible in 20 minutes of:

  • 7 chest-to-bar pull-ups

  • 77 double-unders

  • 2 Squat Cleans @ 80kg (or 70% 1RM)

  • 28 sit-ups

Cool-Down: Karate chop, couch stretch, super triceps, wrist stretches

Endurance

Do CrossFit

CrossFit Hero WOD Police Sgt Gary Morales

CrossFit Hero WOD Police Sgt Gary Morales

Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

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

Reminder: No 9:30 Class this Saturday.  Friends & Family Day WOD is at 10:30, BBQ at 11:30.

CrossFit

Warm-Up: Gym Runs, 4 Rounds: Handstand Hold, 10 cossacks, 10 kicks, 10 arm circles; SDHP review, Rounds of 3-2-1 reps

5 rounds for time of:

  • 10 Wall-Ball shots

  • 10 Sumo Deadlift High Pulls 40kg/25kg

  • 10 Box Jumps to 20”/3*20kg plates

  • 10 Push Presses 40kg/25kg

  • 10 cal Row

  • 1 minute rest

Cool-Down: Pigeon, Reverse Pigeon, arms across on floor

Endurance

AM: 30-45 Min Drills, 4 * 800m w/400m ez b/t intervals

PM: CrossFit

CrossFitslipstream Handstand

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

crossfit

Mark Rippetoe, author of the Bible of Barbells, Starting Strength, posted an article entitled “CrossFit: the Good, Bad, and the Ugly” on the “T-Nation” website. After praising CrossFit for its role in promoting  barbell training in America (the “Good”), he makes two important points, both of which help to illustrate the training philosophy of CrossFit Slipstream. First, he gives an excellent description of what CrossFit is, and what it is not. Then, he points out a possible negative aspect of the CrossFit community (the “Ugly”), and with it an important point about the importance of individualized coaching, both to meet your personal goals and to avoid injury (the “Bad”).

Mark-Rippetoe-The-Strongest-Shall-Survive1

Rippetoe’s “Bad” point is extremely important to understanding what you get–and what you don’t–when you join most CrossFit gyms. CrossFit is defined as “increased work capacity across broad time and modal domains. It is the specialty of not specializing. It is a Generalist physical fitness program, with a capital G. CrossFit, as programmed at most boxes and on the CrossFit headquarters website, is an exercise program.

It will make you fit. It will challenge you, make you work hard, and make you better across all different physical disciplines and time domains, than you have ever been before.

But CrossFit is not a training program. It will not train you FOR anything.

The genesis of CrossFit Slipstream was my frustration with this fact.  I was attempting to use CrossFit to compete in bicycle racing and complete a marathon. By simply adding some long runs to my CrossFit workouts, I was able to complete a marathon two years in a row, with no injuries, and to be back in the gym no more than three days later. The bicycle racing didn’t go so well.

The difference between completing an event and competing in an event is stark.  They are different goals and require different approaches.

The skill demands and tactical requirements of bicycle racing  mean that it requires better integration with the CrossFit program than running on roads. The same is true of other highly skill-dependent endurance sports, such as cross-country skiing, rowing, swimming, and trail running. I wanted to train FOR something, and I couldn’t do it with typical CrossFit programming.

good_bad_ugly_large

CrossFit Endurance is a skill-based approach to endurance sports training

CrossFit Endurance is a skill-based approach to endurance sports training, which drives our programming at CrossFit Slipstream. This helps insulate us from the “Ugly,”aspect of CrossFit that Rippetoe discusses.  That is, that the Community aspect of CrossFit, while such a source of motivation, strength, and support in most times, can lead you to do or try things you are simply not ready for.

The solution to this problem is coaching.

Your coach must be just as willing to step in and hold you back as he is to push you forward when you need that push. At CrossFit Slipstream, your personal goals come first. Let us know your goals, and we will help you customize each day’s work out for your specific needs. You’ll find that you can train for your personal goals with us, rather than simply exercising. Though you can certainly do that too.  The community is there to support you, and help you on your journey, not to distract you or lead you off track.

Attend a free intro to learn more about how we can help you achieve your goals.  Get Started by clicking here!

- John Bryant