GYM CLOSED TODAY!

Endurance

RED WHITE & BOOM! RACE DAY!

Followed by (seriously, do this within an hour of finishing):

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

  • Sit-ups

  • Superman

  • Kettlebell Swings (if available; if not, don’t sweat it)

  • Push-ups

  • Air Squats

CrossFit – on your own…

Warm-Up: 4*{Run forward 20 strides, sideways 20 strides, backwards 20 strides, sideways 20 strides}; 4{2 push-ups, 3 squats}

10*{Run 1:00, 10 push-ups, Run 1:00 15 squats}

Cool-Down: Run 3:00 easy; hands-clasped forward fold, calf stretch, quad stretch

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

CrossFitSlipstreamRunning

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

Reminder: GYM IS CLOSED TOMORROW, JULY 4th!

CrossFit

Warm-Up: Row 500m, PVC Work

CFT make up or CFT2: 60 min, 3 attempts each to find 1RM, in this order:

  • Clean

  • Bench Press

  • Over Head Squat [if you did OHS on Monday, find Thruster 1RM instead]

Cool-Down: Band: everything

Endurance

Training for Red White & Boom! 1/2 Marathon!

Easy walk or off

CrossFitSlipstreamOHS

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

GYM CLOSED JULY 4th!

CrossFit

Warm-Up: Row 500m, PVC Work

CFT: 60 min, 3 attempts each to find 1RM, in this order:

  • Back Squat

  • Strict Press

  • Deadlift

Cool-Down: Band: everything

Endurance

Training for Red White & Boom! 1/2 Marathon!

AM: 3RFT 5 Pull-ups, 10 Push-ups, 15 Squats

PM: 3-4*400m@70% effort, walk 200m b/t, focus on technique

CrossFitSlipstreamDeadlift

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

Reminder: GYM IS CLOSED SATURDAY, JULY 4th!

CrossFit

Warm-Up: 400m run, PVC work, Plank variations, Intro to USB

USB DL Progressions: Hip Hinge, DL, GM, Staggered, Intermediate, Rear Step Deadlift

5 RFQ: 5 reps ea:

  • Good Mornings

  • 0:05 Hard Style Planks w/0:25 rest

  • DL + 4 Staggered + 4 Intermediate + 4 Rear Step

Cool-Down: Seated FWD fold pike & split, up dog, triceps

Endurance

Training for Red White & Boom! 1/2 Marathon! Easy walk or yoga

UltimateSandBag

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

Reminder: GYM IS CLOSED SATURDAY, JULY 4th!

CrossFit

Warm-Up: 500m Row, 1 width inchworm w/push-up, 3* HS holds, Burgener (Clean + Jerk)

Clean & Jerk 3-3-2-2-1-1-1 find 1RM – record 1RM

         Pull-up progression b/t 1st 4 sets

W/U 2: 3-2-1 Sqt Clean + HSPU/find HSPU scaling option

For time: 9-6-3 reps of

  • Squat Cleans @ 70% 1RM

  • HSPU

Cool-Down: Super Tri, Couch, Arms Across

Endurance

Training for Red White & Boom! 1/2 Marathon! Easy 30 min run

CrossFitSlipstreamstretch

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

Reminder: GYM IS CLOSED SATURDAY, JULY 4th!

CrossFit

Warm-Up: 200m farmer’s carry (light); wrist circles, elbow circles, arm circles, 10 Egyptians, 4* low lunge w/twist, 200m run

15 Min to find 1 RM OHS from the rack

“Nancy” 5 RFT:

  • 400m Run

  • 15 OHS at lower of 42.5/30 or 50% OHS 1RM

Cool-Down: Band: arm, shoulder, hip front & back

Endurance

Training for Red White & Boom! 1/2 Marathon!

AM: Squat 5*3 or 5*5 @ 80-90% usual weight

PM: 8-12*200m w/2:00 rest between hold paces you held at start of program. Focus on technique.

CrossFitSlipstreamRun

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

DCIM100GOPRO

Andy started at CrossFit Slipstream nine months ago!  He is an avid runner and dedicated family man.  He likes to run races and challenge himself in the gym.

Andy shared some of his thoughts about CrossFit with us:

Why did you decide to do CrossFit at a CrossFit Box?

As a guy who loves running and spending time at the gym, once I became a dad, I didn’t have the freetime I once had. I needed something quicker and intense and I like to do a variety of things. Plus I felt like I had plateaued. I had reached some internal governor that was holding me back. I can’t get better doing the same thing over and over again. I had to switch it up.

How is having a CrossFit coach changed your workout or fitness results?

I’ve learned a lot about Olympic weightlifting, mobility, pacing, kettlebells, handstands, kilogram conversion, and more. I even learned how to do a pull up properly. There’s a lot of mental focus and body awareness that I wasn’t always using during my fitness journey. It’s been a great addition to my training for marathons and cross-country ski races. Plus, I’m way stronger.

How has doing CrossFit affected your health and/or life?

It’s broken down some mental barriers. It’s forced me to attempt things that I may be anxious about otherwise. I enjoy seeing what I’m capable of and pushing myself. It’s also given me some freetime to spend with my daughter and some sanity for my wife. I probably look a little better too.

What would you say to someone who is thinking about trying CrossFit?

There’s a lot to be said of guided workouts. There’s so much more than just wondering around a gym mindlessly pushing weights around. I learn something new every day. Alone, you’re likely doing something either inefficiently or in a way that could cause injury. I appreciate the extra time spent on mobility and form. It’s one thing to get fit, but it’s another to stay fit and injury free.

AndyRogers1AndyRogers2

Andy after his first triathlon (left) and running a 1/2 marathon this spring(right).

Members & their guests, please join us for this fun event!

Bring a wrapped white elephant gift (gag gift) to exchange, a dish to share, and your workout clothes.  This will be a FREE event for everyone!

For those new to white elephant parties, look around your house and find something that you don’t want anymore, for example, the trinket your Aunt Bertha gave you 20 years ago or that stack of magazines you will never read.  It can be anything!  This is a no stress gift exchange and the gift can literally be anything!

All the gifts will go in a pile (do not put your name on it), numbers will be assigned to each participant, when your number is up, you pick a gift from the pile.  If you don’t like the gift, you can steal someone else’s.  (More rules will be explained at the event.)

Your RSVP is much appreciated! Email info@crossfitslipstream.com or tell John/Susan you are coming.

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