CrossFit

Warm-Up: 3(run or row 200m + 4 Ring Rows + 4 Push-ups + 4 sit-ups)

Pull-up Progression

W/U2: 5 up/down dog transitions, 4*planks (2/hand), movement instruction & practice

10 Rounds For Time:

  • 6 Burpees

  • 6 V Situps

  • 4-count bicycle kicks

Cool-Down: cat/cow, up/down transitions, pigeon, warrior I

Endurance

Recovery week, before training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

http://www.aftontrailrun.com

Do CrossFit

CrossFitSlipstreamRowing

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

MemberHighlightBauj has been a member at CrossFit Slipstream for a couple months now.  She is in Rick’s Chopstick Barbell class three days a week!  Bauj is super positive and is very friendly to everyone!  We love having her upbeat energy around the gym cheering her fellow athletes on!

1. Why did you decide to try CrossFit?  It wasn’t a conscious decision to try CrossFit.  CrossFit and I sort of found each other.  I was bored, overweight, unhappy and I didn’t know where to start with making changes to become better.   I was introduced to the Power Fitness program and that was it.  I told myself that I would commit at least 3 months.  I hadn’t ever committed myself to anything before then because I didn’t know what to do at the local gym but this was a lot easier.  All I had to do was show up, put in the work and reap the rewards.  Once I allowed myself to work the program I started noticing small changes and then I knew I could do this.

2. How is having a CrossFit coach changed your workout or fitness results?  I was never active before CrossFit, I don’t have an athletic background of any kind, I actually don’t see myself as all that active even with CrossFit but it does keep me accountable.  The best change is that I have learned what my body can do, how strong it actually is, how much it gives when I ask of it.  Originally and I think for most people, any sort of activity is a means to lose weight or get healthy.  I was looking to lose weight, what I got was so much more.  Through CrossFit, I was introduced to Olympic Weightlifting by my friend and Coach Rick Phetsavong.  He was at the beginning of my CrossFit conception and has helped me to develop my skills to becoming a better me.

3. How has doing CrossFit affected your health and/or life?  I am happy, like all the time.  I used to love my afternoon naps, I still do but they have gotten a lot harder to take nowadays.  I sleep better, I feel better, I am happier, I have a lot of energy.  My quality of life has increased and a lot of that has to do with CrossFit.  I get to meet new people, I get to help new people.  I’m pretty annoying with spreading the happy energy that I have.  I want good things for people around me.  I don’t like negative energy and I usually gravitate away from that.  It’s part of that mental strength that’s needed when doing CrossFit.

4. What would you say to someone who is thinking about trying CrossFit?  Don’t think, just do.  Watching people do CrossFit regardless of how experienced you are is extremely intimidating and daunting.  The difference is that when you are a part of a WOD you push through, one rep at a time, one burpee at a time, one breath at a time and then at the end you are rewarded with the best high of your life.  Never ever watch people wod, it is a lot scarier than it actually is.  The feeling of accomplishment, any fear about any part of the workout is eliminated and you’re only left with knowing that you gave it everything you had and then some.  Here’s the other thing you should know about trying CrossFit is that you don’t have to be good at it, you don’t have to have an athletic background.  You don’t even need to know how to breathe thru a workout because you’re going to learn it.  Everything can be scaled to help you thru your workouts, all that is asked of you is that you give it your all during the workout.  You only cheat yourself if you don’t.  Your CrossFit community is going to teach you everything you need to know to survive a workout because we all understand how hard it actually is.

Best thing to remember is to have fun while you’re doing it.

CrossFit

Warm-Up: Run or Row 600m, 10 squats, 10 cossacks, 10 back claps; BS 5@bar, 33%, 50%, 3@65%, 2@70% + 80%

Back Squat 3*5@80-85% 1RM

W/U2: DL 5@33% + 50%, 3(3DL@60% + 5 WB + 10 DU)

3 Rounds for Time:

  • 10 Deadlifts @60% 1RM

  • 15 Wall Balls 20/15

  • 30 Double unders/6*(4+1) or 90 SS 12:00 time cap

Cool-Down: Fwd Roll to pike + split, wrist & calf, couch, low lunge

Endurance

Recovery week, before training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

http://www.aftontrailrun.com

CFE Recovery WOD: 3-4 RFQ: 10-12 reps each

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

CrossFitSlipstreamDeadlifts

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

CrossFit

Warm-Up: Run or Row 600m, 10 squats, 10 cossacks, 10 US KB Swings or Snatches, 3 strict pull-ups; 10 arm circles fwd & bkwd, 10 Egyptians, 2{200m run 6 KB 5 Kipping Pull-ups}

“Helen” 3 RFT:

  • 400m run or row

  • 21 KB US Swings or Snatches (Rx 24/16)

  • 12 Kipping Pull-ups

Cool-Down: Band: hip front & back, shoulder, karate chop

Compare to 6Jan16

Endurance

Recovery week, before training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

http://www.aftontrailrun.com

Do CrossFit

CrossFitSlipstreamSwings

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

CrossFit

Warm-up: 3(200m run + 3 pull-ups + 8 PVC Good Mornings + 5 leg swings + 5 sit-ups)

Movement instruction & practice (incl. Burgener for HPS)

AMRAP 22:00:

  • 1 Rope Climb

  • 3 Hang Power Snatches

  • 5 OHS

  • 7 KTE

  • 9 KB Push-press

Cool-Down: super tri, karate chop, pigeon, couch

Endurance

Recovery week, before training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

http://www.aftontrailrun.com

Yoga/mobility or off

CrossFitSlipstreamKB

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

So here we are, less than one month post-CrossFit Open, slowly crawling out of winter hibernation in the cold white north, and only a few short weeks from swimsuit season. You probably fall in 1 of 2 (or maybe both!) categories:

I need to be more fit for next CF Open season!
or
I really want to tighten up my midline for this summer season!

Well, if you have been in the CrossFit world for longer than a month or two, you probably know that we don’t think so much about our physique. We pride ourselves in not being concerned with our appearance, but rather in our increased fitness (and, oh by the way, the physique tends to follow). While this is a great trend, I don’t think any of us can say we don’t sometimes look down and think, “man, I want that 6 pack for the summer!” Here’s the thing, the 6 pack is simply a byproduct of proper core development. You hear John and I constantly reminding you to “squeeze the abs!” “Core to extremity!” “Tighten and protect the midline!” “Screw your feet into the floor” and other stuff about your torso. This ability to control your midline (approximately the bottom of the sternum to the top of the pelvis) is absolutely critical to increasing capability, mobility, and strength.

Midline stability is a very technical and dynamic topic with heaps of content out there. In layman’s terms, it’s the strength of your abs, back, and butt. The strength, range of motion (ROM), and control of these areas are the foundation to protecting your vital organs and spine. Increased capacity here almost universally breeds bigger numbers on your lifts, longer endurance on metcons, and better scores in the Open. The best part is, the byproduct of dedicating yourself to improving your midline is typically a tighter core – which often appears as the coveted “six pack,” though other factors like nutrition, general activity level, and genetics will affect this outcome greatly.

So, let’s increase your midline capacity!

The format goes as follows:

  • Watch the video posted above

  • Perform the prescribed exercises 3X per week for 5 weeks

  • Track your exercises in the tracker you download by clicking the button below

If you miss a day (why would you miss a day? There are 7 days in a week and only 3 days a week of work. The odds are in your favor!), make it up ASAP and stay in order of the days on your log.

As always, your auxiliary time outside of the gym should always be used as both a development tool and an opportunity to listen to and learn about your own body. If you find things are difficult, tight, sore, or painful, take appropriate actions to work through them (and contact your coach for guidance!!!)

Kill it! Discipline yourself to do this start to finish. And continue utilizing it in your routine at home after the 5 weeks!

SendMeTracker

RELATED: Mobility with Mitch

CrossFit

Warm-Up: 400m Run, PVC Work, Burgener (snatch)

Snatch 3-2-2-2 with Push-or-Pull-up Progression between sets

W/U2: 4(10 Russian KB Swings, 5 US KB Swings 5 KB Snatches (odd rounds L hand, even R hand)

AMRAP 4:00:

  • KB Snatch (24/16;  or right weight to hit 70-85 reps)

Cool-Down: seated forward fold pike & split, seated twist, arms across on floor, LAX upper back

Endurance

Recovery week, before training for Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

http://www.aftontrailrun.com

Do CrossFit at 80% effort – focus on technique + range of motion

CrossFitSlipstreamSnatch

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

CrossFit

Warm-Up: 20(arm swings, swinging triceps, back claps), 4* handstand holds

Pull-or-push-up progression

W/U2: USB C&P + KB Swing instruction/practice, 5-4-3 reps each

EMOM *14: Alternate:

  • 30 Heavy Russian KB Swings (should take at least 0:25)

  • 8 USB Clean & Press

Cool-Down: Triple bully, slow cossacks, IT stretch, seated forward fold, arms across

Endurance

Recovery week, before training for the Afton 25k! Enjoy the 4th of July weekend with a run through beautiful Afton State Park!

http://www.aftontrailrun.com

Easy bike ride, row, swim, or other non-running light activity

CrossFitSlipstreamSwing

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

Endurance

Chippewa Moraine 50k is COMPLETE!  Congratulations to everyone who took on this challenge!

Do: Gentle yoga, mobility, or 3-4 rounds of CFE Recovery WOD, ensuring FULL range of motion. RFQ: 10-12 reps each - Sit-ups Back Extensions (Supermans) Kettlebell Swings Push-ups Air Squats

CrossFit Slipstream KB Swing

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