The Power House at Highland
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9:00 pm


20' EMOM
1- Physioball or foam roller alternating DB Bench Press x 6-8 per arm
2- Assisted Chinups or Supinated Horitzontal row x 6-8
3- Box Step Down x 6/6
4- Assisted Pushups x 8-10 or Shoulder Taps x 30" with mini foam roller between knees
5- 30" supermans

20' EMOM
1- DB Floor Press x 8-10
2- Strict Chinups x 4-6
3- Alternating Pistols x 45"
4- Bar Dips x 8-10 or Pushups x 8-10
5- 30" Arch rock

Row 250m while your partner holds a handstand or straight arm plank
Rest 2'
150 Partner situp throw catch 75/e

Row 250m while your partner holds a handstand or straight arm plank
Rest 2'
150 Partner situp throw catch 75/e

3:47 pm

CrossFit Endurance & TC Medtronic Mile Prep Program Starts March 5th, 2015

Runners Listen Up!!

If you've ever heard of CrossFit Endurance and been intrigued by a low-mileage, high-intensity, skill-based approach to endurance training, this program is the perfect way to start.

Our Runners Prep program will complete 10 weeks of CrossFit Endurance training, culminating with the TC Medtronic 1 Mile on May 14, 2015.

Most approaches to running and endurance training are based on establishing a high volume regime and pay little to no mind to skill or technique when it comes to running. Every endurance athlete knows from experience however that a small bit of increased efficiency goes a long way in terms of establishing speed at distance. Most Endurance athletes also know from experience that volume leads to overuse and unfortunate injuries. It has long been a fact that 80% of all runners are injured every year. As time goes by, the science is showing that running slow is not a recipe for speed on race day or health and sustainability year to year.

Program Schedule:

Week 1 -- 3/5 - 3/14 : 3x cadence based workouts, 3 Strength + CrossFit workouts

Week 2 -- 3/12 - 3/19 : 3x cadence based workouts, 3 Strength + 4 CrossFit workouts

Week 3 -- 3/19 - 3/26 : 4x cadence based workouts, 3 Strength + CrossFit workouts

Week 4 -- 3/26 - 4/2 : Short Interval, Long Interval, 2 mile Time Trial, 3 Strength + 4 CrossFit workouts

Week 5 -- 4/2 -- 4/9 : Short Interval x2, Long Interval, Tempo, 3 Strength + 3 CrossFit

Week 6 -- 4/9 -- 4/16: Short Interval x 1, Long Interval x 3, Time Trial, 3 Strength + 4 CrossFit

Week 7 -- 4/16 - 4/23: Petersen's Ghost, Tempo, Short Interval x 2, 3 Strength + 3 CrossFit

Week 8 -- 4/23 - 4/30: Long Interval x 2, Time Trial, Short Interval x 1, 3 Strength + 4 CrossFit

Week 9 -- 4/30- 5/7 : Mile Repeats, Tempo, Short Interval x 2, Strength x 3, CF x 3

Week 10 -- Taper

5/14 Race

CrossFit Endurance Strength and Conditioning Details

Participants will complete 3 Strength workouts per week (20-30 minutes in length) as well as 3-4 CrossFit workouts per week (5-20 minutes in length) in addition to the below-listed running training times.

The strength work for Power House members will be completed at the gym during normal class times. For non-gym members, do-it-yourself programming will be provided to be completed at another facility. The Power House has 10-packs of group training, or month to month gym memberships as well as ongoing membership packages that are available to people who are interested in completing the strength work at the gym. Visit our pricing page for more info. 

Weekly Running Schedule:
Monday 530pm
Wednesday 530pm
Saturday 11am
Sunday 9am
***Participants will meet in groups 2-3 times a week for running instruction and workouts. The times will rotate from the above list. Each week will have 2-3 running workouts.

Mobility & Soft Tissue Kits
We are huge advocates of soft tissue work and mobility for runners. We spend a significant amount of time in each session at the gym working on these things but they can definitely be done on your own if you have the tools to do it. We can offer the below items for a reduced price to support your healthy gams.
Lax Ball
Foam Roller
Versa Loop Band
***All participants receive 15% off the above items

$200 for 10-weeks or $20/week for Power House Members
$300 or $30/week for non-members

Click here to register non-members
Click here to register members

Call us at 651-699-4864 or email at with your questions.

11:56 am

2014-15 Track & Field Prep Program Starts Next Week!!!

Sign up now for The Power House at Highland's 2014-15 Track & Field Prep Program!!

The Power House at Highland is proud to introduce its first comprehensive High School Track and Field Prep Program, which will run for 15 weeks from November 23, 2014 through March 9, 2015. Orientation for program will be Sunday, November 23rd at 9am. Athletes are welcome to begin JYD training before that date.

This program will provide individualized comprehensive training resources for each athlete to reach his or her goals in the 2015 Spring Track Season.

Between the fall and the spring, high school track and field athletes are faced with having to prepare for the spring track season on their own. Due to state high school league rules, athletes are not allowed to work with their track and field coaches while preparing for the spring season. The Power House’s 2014-15 High School T&F Prep Program bridges that gap in a comprehensive way. The program is set up to offer an individualized path to success in the spring for all track and field athletes, including those who are participating in a winter sport (like Nordic, Basketball or Hockey) and those training full-time for the spring season.

The Path to Success:

The T&F Prep Program is based on specific, individualized goal setting and then creating a path to reach those goals. Each athlete's path will include:

  • UNLIMITED JUNK YARD DOG youth strength training classes at the Power House (daily training times available, specific recommendations will be made for each athlete based on individual assessment) [$750 value],

  • Running Technique and Training Sessions offered at least 2x per week: Sundays 9am and Tuesdays or Thursdays at 5pm. These sessions will be used to evaluate running technique and efficiency and to work running specific movement patterns, mobility and core strength. Weather permitting, runs may be held outside. Otherwise, we will use treadmills. It is recommended that full-time track athletes participate in both of these sessions per week. Winter Sports athletes should discuss frequency of these sessions with a Power House coach. Athletes can attend a JYD strength session before this running session, which optimizes their gym visits [$60 per session value] (see below for more info).

  • Ongoing video analysis and technical feedback (each athlete's program includes 2 Coach's Eye Video Analyses) [$200 value]

  • Lactate Testing: Each athlete will have two lactate tests included in their tuition (creates specific intensity prescriptions and gauges recovery) [$250 value], more testing is available at an additional cost.

  • Programming: running workout support or programming (the Power House staff will design or oversee each athlete's run-specific programming) [$75/week value]

  • Unlimited Midline and Mobility Classes: T&F Prep Athletes will have unlimited access to the Power House's Midline and Mobility Classes that are perfect for increasing core strength, mobility and facilitating recovery. [$25 value per class].

See here for schedule:


Starts November 23rd, 2014 runs weekly through week of March 9th, 2015. 15 Weeks.
Orientation and Testing is Sunday, November 23rd at 9am. Registered athletes can begin JYD classes before that date.


The tuition cost of the program is $750. The Power House Members price is $650. ***Additional lactate tests, video analysis and programming is available however additional costs may be incurred. Scholarships are available based on need.

Sign Up here now

Multiple Programming Paths:

The Power-House will provide 3 Programming Paths and will provide individualized plans for each athlete within the programming path that he/ she is following.

Path I: Comprehensive Prep: Full-Time Track Prep. The Power House Coaches will help the athletes manage and plan Running Volume, Intensity, and Periodization to optimize progress, recovery and the health of the athlete. Each athlete's plan will be constructed based on the results of an initial assessment and on previous knowledge of the athlete's fitness and abilities.

Path II: The Nordic & Track Athlete: There are many success stories of high school track athletes that have been avid Nordic Skiers during the winter. These athletes tend to get most of their aerobic and anaerobic volume on their skis. This focus of this path will be improving running technique and establishing an adequate base of mileage before the start of the season in March. This path will give Nordic/Track athletes the exact prescription of strength, endurance, skill, and speed before the start of the 2015 season.

Path III: The Multi-Directional Track Athlete: The Multi-Directional Track Athlete plays basketball or soccer or hockey during the Winter Sports Season. This athlete is missing the aerobic base needed prior to the start of the Spring season as well as the running specific strength, technique and core work. This program will carefully manage the recovery of each athlete through the winter sports season to make sure that the athlete's goals are met both in the Winter and Spring Seasons.

Soft Tissue Packages:

Econ: Mini-Roller, 2 lax balls, 1 travel stick, 1 Osmo active. Price: $53.99 [Value $65.65]. Upgrade to a full-size roller for $59.99.

First Class: Mini Rumble Roller, 1 lax ball, 1 peanut, 1 stick, 1 Osmo Active. Price: $89.99. [Value $110]

Deluxe: Full Size Rumble Roller, 2 lax balls, 1 peanut, 1 stick, 1 Osmo Preload, 1 Osmo Active. Price: $129.99. [Value: $153.31]

Supplement Packages:
M3, D3, Fish Oil. Price: $64.99. [Value $73].

Please direct questions to head staff at or at 651-699-4864
Sign up here

8:50 am

WOD 141007 P1&P2



3 sets 

Single arm dumbbell overhead lunge x 10/10 

Rest 45" 

Monster walk x 40-60" 

Rest 45" 

Weighted V-up x 8-10 (use 6-10# med ball)

Rest 45"

Against a 4-minute running clock, perform the following for max reps:
Run Niles and back or 6 floors of stairs 
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps or step ups (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs) (dumbbells are okay here, too!)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders (100 single unders or 20 cal row + 20 calf realizes)
10 Toes to Bar


11:37 am

September 2014 Beast of the Month- Sarah Risser

Name: Sarah Risser

Age: 47

Wheelhouse: Backsquats and erg pieces

Goat: Turkish Get Ups

Favorite Workout Song: Remember the Name (Styles of Beyond, Fort Minor) 

Health Secret: Gratitude

Training Advice: Mix it up! Cross train and get involved in different activities. Do as much yoga as your schedule allows.

Desired Superhero Power: Invisibility

Shout Out To: To Nate, for being so hard working and supportive.

September’s Beast of the Month, Sarah Risser, is a perfect example of what hard work and dedication to consistent and smart training can accomplish. Sarah’s passion is rowing, and she has been coming to The Power House at Highland, with her fantastic and beast-worthy husband Nathan Zietlow, since the beginning. She has clear goals for herself, and uses her time in class to push herself and grow as an athlete. She participated in last spring’s Whole Life Challenge, and her energy and enthusiasm was a great buoy to the rest of the team. This season, she crushed her rowing competitions- we are so proud! She says the highlight of this summer's rowing season was competing at US Rowing's Masters Nationals in Grand Rapids MI, with the competitive women from the Minneapolis Rowing Club. 34 MRC women competed on a 1000-meter course, winning the women's points trophy by a wide margin. Sarah had a number of personal successes as well, taking first place in the Women's Lightweight Quad, the Women's Club C8+, and the Women's B quad, as well as third place in the Open C8+ and the women's D quad. Well done on a great season, Sarah- you’re a beast!