Attention Members:  There will no longer be classes held on Sundays effective immediately.  We apologize for any inconvenience and appreciate your understanding.

CrossFit

Warm-Up: Partner slam ball thrusters, seated ball-pass twists, 4* ramp-ups

Work:

1-1-1-1 15m tire drags for load, 3:00 RBR with 2 reps between rounds of:

  • KB Front Squat

  • KB Push Press

  • KB Snatch

4 RFT:

  • 8 KB FS

  • 10 KB Push Presses

  • 12 KB Snatches (6/arm)

Cool-Down: Band: shoulder, arm, wrap

Endurance

Do Crossfit

CrossFitSlipstreamKbPress

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

Mark Rippetoe, author of numerous strength training books and thorn-in-the-side of the peer-reviewed exercise community, defines exercise as “physical activity performed  for the effect it produces today – right now.” Starting Strength.

He distinguishes this from “training” which he defines as “physical activity performed for purposes of satisfying a long-term performance goal….” Id.

StartingStrengthMarkRippetoe

CrossFit is obviously a fantastic workout, but where does it fall within these definitions, or are these definitions fair?

The distinction Rippetoe is trying to make is between working out with a general purpose vs. a specific goal.

The definition of “fitness” used in CrossFit is “increased work capacity across broad time and modal domains.”  The word “broad” there indicates that CrossFit is necessarily exercise – the goal is too diffuse to constitute “training,” as Rippetoe defines it.  As such, it is fair to define CrossFit as exercise, rather than training. But the matter does not have to end there.  Within CrossFit, you can set numerous goals which require specific training to achieve.  These are distinct from hoped-for outcomes.

You can just do CrossFit and see where it takes your deadlift, or you can decide that deadlifting a certain weight is a goal, and work towards it.  Likewise, you can use CrossFit for general fitness and strength, and add specific training to achieve any goal, such as a marathon, 150kg back squat, etc.

Our founding ideal at CrossFit Slipstream is that CrossFit is a means to specific ends – plural.  Some want to be really good at CrossFit itself.  Others want to use CrossFit to support training for a specific goal outside of CrossFit, such as running a marathon, doing a triathlon, taking a long trip in the Boundary Waters, the possibilities are endless. We aim to help you decide on such goals, and then train you to get there.  This will involve altering WODs to support your training goals, specifying specific weights, or skipping certain elements.  We may also add additional strength or conditioning work, target particular skills, or work on certain limitations that may be holding you back from your goals.  CrossFit can take you anywhere, we can help!

If you’re new to CrossFit and want to see what it’s all about, please come to an introductory workout.  Click here to GET STARTED!

- John Bryant

CrossFit

Warm-Up: Run Drills, DU & TTB practice

3 RFQ:

  • 400m run w/slam ball

  • :30 HS hold

  • 20 DU or 1:00 DU attempts

Rack Jerk 2-1-1-1 w/DU practice b/t sets

5 RFT:

  • 10 Push-ups

  • 15 Sit-ups

  • 20 DU

Cool-Down: 400m jog w/chain breakers, log splitters, mini-vinyasa

Endurance

Do CrossFit

CrossFitSlipstreamPushUPs

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

ATTENTION MEMBERS:

Saturday March 28th only - Class Time Changes

9:00 CrossFit All Levels

10:00 CrossFit Lite

Saturday Class time will go back to regular time starting April 4th

blueglowline

CrossFit

Open WOD 15.5

Details here: http://games.crossfit.com/workouts/the-open

15.5

 

 

Endurance

Mobility or Rest Day

 

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

ATTENTION MEMBERS:

Saturday March 28th only - Class Time Changes

9:00 CrossFit All Levels

10:00 CrossFit Lite

Saturday Class time will go back to regular time starting April 4th

blueglowline

CrossFit

Warm-Up: 4*{1 Handstand Hold, 2 Cartwheels, 4 PVC OHS, 200m run or row}

AMRAP 25 Min:

  • 5 Snatches @60% 1RM

  • 10 OHS with your snatch bar

  • 5 Dips

  • 200m Run or Row

Cool-Down: Seated forward fold, pigeon, reverse pigeon, arms across, standing triceps

Endurance

Do CrossFit

CrossFitslipstreamClean

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

ATTENTION MEMBERS:

Saturday March 28th only - Class Time Changes

9:00 CrossFit All Levels

10:00 CrossFit Lite

Saturday Class time will go back to regular time starting April 4th

blueglowline

CrossFit

Warm-Up: Bear Crawl Musical Chairs

Hang Clean 3-3-3

4 RFT:

  • 3 Hang Cleans

  • 6 Pull-ups

  • 9 Burpees

  • 1:00 RBR

Cool-Down: Couch, Cat/Cow, Seated Fwd Fold, LAX shoulders

Endurance

30-45 Min Drills, 2*200m, 2* 400m, 1:30 RBI, 2*1000m, 3:00 RBI

CrossFitSlipstreamHangClean

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

ATTENTION MEMBERS:

Saturday March 28th only - Class Time Changes

9:00 CrossFit All Levels

10:00 CrossFit Lite

Saturday Class time will go back to regular time starting April 4th

blueglowline

CrossFit

Warm-Up: 400m Team Slam Ball Run (1 ball per team, partner without ball cannot run)

In teams of 2:

3 Rounds for Max Reps:

Partner 1 runs 400m while Partner 2 does walking lunges

Score is time in seconds minus # walking lunges

Cool-Down: jog or walk 200m, calf stretch, standing quad stretch, standing pigeon, standing IT stretch

Endurance

CrossFit with run bias

CrossfitSlipstreamStretching

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

ATTENTION MEMBERS:

Saturday March 28th only - Class Time Changes

9:00 CrossFit All Levels

10:00 CrossFit Lite

Saturday Class time will go back to regular time starting April 4th

blueglowline

CrossFit

Warm-Up: 4 RFQ: 200m Farmer’s carry, 10 Spiderman, 5 Up-to-Down Dog transitions

4 RFT, 1:00 RBR:

  • 10 KB Thrusters

  • 10 KB Rows

  • 10 Burpee Pull-ups

Cool-Down: Jog or walk 200-400m, low lunge, lunge hamstring stretch, lying twist

Endurance

AM: 30-45 Min Drills, 5-6 * 600m w/300m ez b/t

PM: CrossFit

CrossFitSlipstream

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