The Power House at Highland
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9:52 am

St. Olaf Sophomore and Power House Athlete and OG Junk Yard Dog Ben Braman Leads Ollies to Conference Championship!!!

braman
Congratulations to Ben and his teammates for clinching the top spot in the extremely competitive MIAC conference for 2014! We are thrilled to see Ben's success this fall after all the hard work he has put in over the years and especially last summer. Ben is one of the hardest working most Junk Yard Dog competitors we know and we are always proud that he calls the Power House home! Ben is the leading Goalkeeper on his team for the second year in a row as just as sophomore. So far this year he has compiled an impressive record with 9 starts, 37 saves and a GAA (Goals Against Average) of .93 per game. Good luck with the Post-Season Ben!

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5:09 pm

141019 New P2 Standards!!

We are putting into place new standards in order to participate in the P2 level classes. These are just to make sure that everyone who participates in the P2 programming can handle the work. You can see a coach for the a copy of the standards and we would greatly appreciate it if people began completing the standards.

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7:07 am

141013 WOD P1&P2

Warmup
Row 1000m
1' cat: cow
1' t-spine rolling
1' quad rolling
1' per side it band rolling
---
10 airsquats with 5" hold in the bottom on each one, use props as needed to keep spine neutral throughout
40" hollow hold/rock
40" arch hold/rock
---
P1.
A.
3 sets of:
Goblet Squat x 6-8 Reps @ 21X1
Rest 60"
Half-Kneeling Up-Side Down Kettlebell Press x 6-8 per side
Rest 60"


B.
50 Wallball
40 Pushups or shoulder taps per side
30 Goblet Squats
20 Burpee Box Jumps
---
Rest 3-5'
---
2 Rounds
25 American KB swings
35 Abmat Situps
5 Wallclimbs or 60" forearm plank
---
Rest 3-5'
---
4 rounds
15 Bench Press 95/65
15 Calories Rowing
150 single unders


P2
A.
3 Sets
4-6 Deadlifts
Rest 90"
2-3 Overhead Squats
Rest 90"
***work to weights heavier than what will be used below but sub-maximal for this rep range

B.
At 0:00
80 Wallball
60 Pushups
40 Pistols
20 Overhead Squats at 155/105 (Should be less than 75% of 1RM, no rack)
At 20:00
2 Rounds
15 HSPU
25 Deadlifts 245/165
35 Abmat Situps
At 40:00
4 Rounds
15 Bench Press 135/85
15 Cal Row
60 Double Unders

C.
Recovery: T-Spine windmill 5/5, glut smash 2'/2'

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7:07 am

141013 WOD P1&P2

Warmup
Row 1000m
1' cat: cow
1' t-spine rolling
1' quad rolling
1' per side it band rolling
---
10 airsquats with 5" hold in the bottom on each one, use props as needed to keep spine neutral throughout
40" hollow hold/rock
40" arch hold/rock
---
P1.
A.
3 sets of:
Goblet Squat x 6-8 Reps @ 21X1
Rest 60"
Half-Kneeling Up-Side Down Kettlebell Press x 6-8 per side
Rest 60"


B.
50 Wallball
40 Pushups or shoulder taps per side
30 Goblet Squats
20 Burpee Box Jumps
---
Rest 3-5'
---
2 Rounds
25 American KB swings
35 Abmat Situps
5 Wallclimbs or 60" forearm plank
---
Rest 3-5'
---
4 rounds
15 Bench Press 95/65
15 Calories Rowing
150 single unders


P2
A.
3 Sets
4-6 Deadlifts
Rest 90"
2-3 Overhead Squats
Rest 90"
***work to weights heavier than what will be used below but sub-maximal for this rep range

B.
At 0:00
80 Wallball
60 Pushups
40 Pistols
20 Overhead Squats at 155/105 (Should be less than 75% of 1RM, no rack)
At 20:00
2 Rounds
15 HSPU
25 Deadlifts 245/165
35 Abmat Situps
At 40:00
4 Rounds
15 Bench Press 135/85
15 Cal Row
60 Double Unders

C.
Recovery: T-Spine windmill 5/5, glut smash 2'/2'

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7:02 am

141010 WOD P1&P2


P1
A.
Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Swings
10 Sit-Ups


P2
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets. first set should be about 60% and then increase from there. 

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar


C. 3-4 sets : 10 weighted db lunges 5 per leg, 30 xmen 


D. Foam roll 4-5'

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7:02 am

141010 WOD P1&P2

Warmup

3-4' stair climb

10 airsquats

Pick one or two: banded child's pose, pigeon, shin to wall 1-2' per side 

Foam roll or spend 2' in bottom of a squat

1' monster walk 

1' forearm plank 

30" arch hold

30" hollow body


P1
A.
Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Swings
10 Sit-Ups


P2
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets. first set should be about 60% and then increase from there. 

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar


C. 3-4 sets : 10 weighted db lunges 5 per leg, 30 xmen 


D. Foam roll 4-5'

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7:02 am

141010 WOD P1&P2

Warmup

3-4' stair climb

10 airsquats

Pick one or two: banded child's pose, pigeon, shin to wall 1-2' per side 

Foam roll or spend 2' in bottom of a squat

1' monster walk 

1' forearm plank 

30" arch hold

30" hollow body


P1
A.
Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Swings
10 Sit-Ups


P2
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets. first set should be about 60% and then increase from there. 

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar


C. 3-4 sets : 10 weighted db lunges 5 per leg, 30 xmen 


D. Foam roll 4-5'

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7:02 am

141010 WOD P1&P2

Warmup

3-4' stair climb

10 airsquats

Pick one or two: banded child's pose, pigeon, shin to wall 1-2' per side 

Foam roll or spend 2' in bottom of a squat

1' monster walk 

1' forearm plank 

30" arch hold

30" hollow body


P1
A.
Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Swings
10 Sit-Ups


P2
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets. first set should be about 60% and then increase from there. 

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar


C. 3-4 sets : 10 weighted db lunges 5 per leg, 30 xmen 


D. Foam roll 4-5'

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7:07 am

141009 WOD P1&P2



P1

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


D. Quad or lumbar smash

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7:07 am

141009 WOD P1&P2

Warmup 
Row 500m no toe straps 
Hamstring floss 20/20 
Row 250m per leg single leg rowing 
Banded split squat x 20/20 
Cat : cow x 45" 
Pigeon 30"/30" 
Foam roll or smash 4-5'

P1
Review deadlift technique 
2x5 kb Romanian deadlift : 20 calf raises between sets 

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


C. 3 rounds 
Front lever on floor x 2-3 
Hold top of back extension x 30" 
Plate pinch 40-60"


D. Quad or lumbar smash 

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