The Power House at Highland
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6:22 am

150129

P1

A. 4 sets
Bulgarian Split Squat x 6-8 per leg @ 20X1
Rest 45" 
Alternating Dumbbell Bench Press x 20 (10 per arm) @ 21X1
Rest 45" 

B. For Times: 
50 Walking lunges (weighted if possible) 
Rest 1' 
100 single unders + 25 Right leg only + 25 Left Leg only or Run .25 miles
Rest 1' 
Row 25 Calories

C.  3 sets
Forearm Plank x 60"
Hip Circle Walk x 60"
MB Good morning x 10-15


P2

A. Back Squat every 2' for 14'. Recommended loading: 
Set 1: 50% or 135#, whichever is lighter x 8-10 reps
Set 2: 65% x 8-10 reps
Set 3: 70-75% x 6-8
Set 4: 70-75% x 6-8
Set 5: 80-85% x 4-6
Set 6: 80-85% x 3-5
Set 7: 80-90% x 2-3

B. Take 65%-75% of heaviest load from Part A. and complete 20RM Back Squat attempt

C. For Times: 
200 Double unders
Rest 2' 
50 Burpees
Rest 2' 
60 Cal row

D. 3 sets
Forearm Plank x 60"
Hip Circle Walk x 60"
MB Good morning x 10-15

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12:21 pm

2015 OPEN at The Power House/Side Door Crossfit!

If you’ve been in the gym in the past few weeks you may have seen the board with things regarding an ‘Open’ written on it or heard me trying to cajole you into participating in this ‘Open’ with temptations of a disco ball. The Open is about community and I can’t think of anything better than spending five weeks working out with the amazing people we have The Power House/Side Door Crossfit.

The Open is an annual event in Crossfit that is happening for the fifth year starting on February 26th and ending March 30th. The Open is a chance for crossfitters around the world to participate in one workout a week and see where they stack up in their gym, the state, their region and the world. It’s the first step if you are trying to get to the Games or PR your toes to bar or just start seeing how far you’ve come since you’ve started crossfitting.

There are lots of reasons to do the Open and here are a few:
1.     There will be a disco ball on Friday nights.
2.     It will be fun.
3.     It will be hard but it will end.
4.     You get to hang out with your friends and lift things.
5.     You are stronger than you think, better than you think and might do something for the first time.
6.     It’s March in Minnesota.
7.     You’ll be inspired.

How it works:
*Runs from Feb. 26th – March 30th.
*Workouts are released at 5 pm on Thursday.
*Scores must be judged by an official judge to be submitted.
*Scores must be entered by 5 pm Monday.

Here’s the breakdown on the workouts:

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 This year there are a couple changes. For the first time ever there is a scaled version. See the video below and ignore Dave Castro’s use of air quotes regarding ‘simple’ movements. The interview doesn’t give us a lot of info but now you know who to direct any curses at during this five-week period. Point is: they are trying to make this more accessible. You can do this.

Scaled Interview w/Dave Castro

The second thing changing is the regional events will be harder to get into and each region will be competing against another region before deciding who gets to advance to Carson City. They are also adding some state rankings – not a lot of detail about this but it’s worth watching.

We will be running the Open workouts on Friday nights at 5:30 class, Saturday morning at 9 am and Sunday morning at 8 am. This is your chance to come in and do the workout and get judged with an official (a coach) so you can enter your score. You have to perform the workout at an official affiliate and be judged to enter a score. Watch for more details about signing up!

If you are travelling drop in at a box in the city you are in and do the Open there. Call ahead or contact them if this is going to be the case but most crossfits during the Open will have opportunities for people to do the workouts during this five-week period.

At The Power House we will have sign up sheets for heats since everybody can’t go at the same time and get judged. The coaches will be judges. We will also be practicing movements that are in the Open. This is great if you are planning to RX the workouts or scale them. The board by the clock as a list going about these movements but start focusing on full extension of your elbows in pushups, pull ups and all overhead movements. If you are worried that you can’t do everything in all the workouts, join the club. A lot of people can’t but you can do more than you think. And next year when the Open rolls around you’ll get a chance to see all the progress you’ve made.

How it works:
1.     Go to games.crossfit.com to register. It costs $20 and registering takes about two minutes.      Remember to pick Side Door Crossfit as your affiliate!
2.     Come to the gym. Workout and write your name on the Open board.
3.     Eat lots of protein.
4.     Drink lots of water.
5.     Sleep.
6.     Find the things you love in your life and love them.

If you are worried you will finish last out of everybody everywhere, this guy did last year and he seems pretty awesome:
http://www.crossfitindustrious.com/i-took-last-place-in-the-crossfit-games-open-by-industrious-athlete-greg-l/

Here’s a video for inspiration:
I'm Doing the Open 2015

Convinced?

FullSizeRender
 

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8:45 am

150128

P1

A. 4 sets
Ring Rows x 8-10 @ 2111 or Supinated Grip Chinups x 4-6 @ 21X0
Rest 45" 
Russian Step Up x 6-8 Per leg 
Rest 45" 
Arch rock x 20-30" or back extension hold x 20-60" 
Rest 45" 

B1. Against an 8' clock
Row 500 Meters or run .25 miles
30 Wallball #20/14
30 hanging knee raises


B2. At 8'
Row 500 Meters or run .25 miles
30 ballslams  #20/15
30 x-men


B3. At 16'
Row 500 Meters or run .25 miles
30 Med ball Floor wipers #20/14
30 med ball squat clean thrusters  #20/14


B4. At 24'
Row 500 Meters or run .25 miles
50 Shoulder Taps (25 per arm)
50 Step Ups (25 per leg)


P2

A. Every 2' for 20 mintues: Snatch (full, from floor) 
Sets 1&2: 50-65% x3-5 Reps
Sets 3&4: 70-75% x2-3 Reps
Sets 5&6: 80-85% x 1-2 reps
Sets 7-10: 90-100%+ x 1 reps


B1. For times (against a running clock):
Row 500 Meters or run .25 miles
10 Power Snatches (155/105 lbs or 75% of max from Part A, whichever is lighter)
20 Toes to Bar

When the clock reaches 8:00, complete the following…

B2. Row 500 Meters or run .25 miles
10/5 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs or 75% of max from Part A, whichever is lighter)

When the clock reaches 16:00, complete the following…

B3. Row 500 Meters or run .25 miles
20 Toes to Bar
20/15 Handstand Push-Ups

When the clock reaches 24:00, complete the following…

B4. Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

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6:23 am

150127

P1

A. 4 sets
KB Swing x 15-20
Rest 45" 
Pushups x 5-10
Rest 45"
1/2 kneeling upside down kb press x 5/7 per arm
Rest 45"

B. 7' AMRAP 
2-DB Ground to Overhead x 7
Hanging Knees to elbows x 7 
Walking lunges x 7 steps per leg (14 total) 

C. 3 Rounds 
Run .25 miles, 90" jump rope or stairs, or Row 500m
Hollow hold x 20" 
Arch hold x 20"


P2

A. Every 90" for 12 minutes, 8 sets
1 Hang Clean + 2-3 Push or Split Jerk 

B. Open Workout 13.4 
7' AMRAP 
Clean and Jerk (135/95) 3,6,9,12,15,18....
Toes to bar 3,6,9,12,15,18....

C. 3 Rounds 
Run .25 miles, 90" jump rope or stairs, or Row 500m
Hollow rock x 20 reps 
Elbows to hands plank x 40" 

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7:17 am

150126

P1

A. Four sets of:
Front Squats x 6-8 reps
Rest 10 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
Double-Under Practice x 60 seconds

***scale to 60" sprint or 60" walk on balls of the feet 
Rest 60 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 Pull-Ups
6 Wall Ball Shots

C. 3 rounds 
300m row 
40" forearm plank 


D. 3 sets 
Bodyweight hyper x 10 
Abmat sit-up x 15-25


P2

A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*increase weight as technique allows, start at 50% for the first set, then 65%, 75%, 80%, 80-85% for the remainder 

B. 6' AMRAP
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders

C. 5' jump rope 
EMOM 5 burpees 

D. 3 sets 
Weighted plank x 60" 
Reverse hyper x 15

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9:02 am

150125

P1 

A.Three sets of:
Kneeling Kettlebell Halos x 3-5 reps each direction
Rest 45 seconds
Overhead Squat x 6-8 reps @ 20X1
Rest 45 seconds
2-Dumbbell Bent Over Row x 8-10 reps @ 2111
Rest 45 seconds 

B.Three rounds for time of:
Seated L-Pose DB Presses x 15
20 Alternating Front Racked Reverse Lunges

C. Complete 15 KB windmills Per Arm
Then, 60" Plank on bosu
Then, 30" hollow hold : 30" rest x 4

P2

A. Snatch Warmup
14' Alternating EMOM
E- 3 Hang Snatches, start at 50%
O- 30/15 Double Unders


B. 3 Rounds for Time 
40" Handstand hold or 10 HSPU 
20 Alternating Reverse Lunges (135/95) 


C.Complete 15 KB windmills Per Arm
Then, 60" Plank on the rings 
Then, 30" hollow hold : 30" rest x 4



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12:26 pm

150121

P1

A. 3 sets
Wall walks x 2-3 or Plank Diagonals x 7-8 per side
Rest 45" 
Ring Rows x 8-10 @ 2111
Rest 45" 
Russian Step Up x 6-8 Per Leg 
Rest 45" 

B. For time
Ground to overhead x 15 reps 
Shoulder taps x 40 reps 
Walking Lunge x 40 reps
Ground to overhead x 15 reps 

C. 3 Sets 
Bosu or TRX Mountain climber x 30-50
Side Plank x 30" per side
Monster walk x 40-60" 

D. 3' aerobic
hamstring floss 
pigeon 
scap or pec smash


P2

A. 4 sets
Bent Over Row @ 2111 x 6-8
Rest 60" 
Ring Dips x UB ME
Rest 60"

B. EMOM 24'
1st minute- AMRAP rounds of Cindy (5 pullups, 10 pushups, 15 airsquats)
2nd minute- 60" AMRAP double unders 
3rd minute- rest 
***work efficiency and quality and most of all speed 
Compare to 141222

C. 4 x ME L-sit or tuck hold on paralletes, dip bars, boxes or dumbbells or anything that gets you off the ground

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7:18 am

150119

P1

A. 5 Sets 
KB or Med ball Windmill x 5-7 Per side
Rest 30"
One-Count Floor Wipers x 10 (Tap your feet to each side = 1 rep, use a bumper plate) (45#/25)
Rest 30" - 60" 

B. 4 Rounds:
Row 500m or Run to Niles 
10 Burpees 
10 Hand Release Pushups 
20-30" arch rock or 10 back extensions
Rest 1-2' between rounds

C. 40-60" Forearm plank 
10-15 Med ball or banded good mornings 


P2 

A. EMOM for 7:00- 5 Power Snatches

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.


B.1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest EXACTLY 60 seconds

1b) 4XME UB TTB – rest EXACTLY 60 seconds

C. 5 Rounds. Move quickly through each round but pace them so that movement quality stays high throughout. 
10 Burpee Box Jump Overs (24/20")
20 Overhead Squats (#65/45)
30 Double Unders
Rest 60-90" between sets. 

D. 3 x 1' Weighted Forearm Plank 
3 x 10-15 GHR

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12:37 pm

150117

P1

A. 4 sets
Tall kneeling dumbbell over head press x 10-12 @ 20X1
---
2- Dumbbell hang power cleans x 8-10
---
2-db Front rack alternating reverse lunges x 6-8 per leg
---
Rest 60-90"
This should be completed as a complex that starts with the athlete in a tall kneeling position. Without bringing dumbbells down from the shoulders, athlete should stand up and complete the power cleans. Then keeping the db's on the shoulders the athlete should begin the reverse lunges.

P2

A. Find a max for the complex in 4-5 sets:
9 clean pull
6 hang power clean
3 reverse lunges per leg
***bar doesn't come down, 12' to work

B. “Back to Fuji”
800m run or row
10 Burpee Pull Ups
600m Run or row
20 Burpee Pull Ups
400m Run or row
30 Burpee Pull Ups
Scaling option for Burpee pull ups (5,10,15) or (10,15,20) or do it with a partner

C. With a partner complete as many sit-up throw catch as possible in 3', plank 1', then 2', plank 1', then 1'

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9:05 am

150116

P1

A. 4 sets
1 or 2 kb goblet squat or barbell front squat x 5-7 @ 31X1
Rest 60"
Bar Dips x 5-7 @ 2011
Rest 60"

B. Complete 2 rounds for time
30 front squats #45/35
20 hanging knee raises or knees to elbows
10 burpees

C. 5 rounds for quality, move quickly
10 ring rows
10 ring pushups
10 pistol squats

P2

A. Front squat
10@ 50%
7@65%
5@75%
3-5@80%
2-3@85%
1-2@90%
2-3@82.5%
2-3@ 87.5 %
***work front rack mobility between sets

B. 50 toes to bar for time
***everytime you come off the pullup bar complete 5 front squats @ 60-65% of heaviest load from A or #185/135, whichever is lighter.

C. 5 rounds for quality, move quickly
10 ring rows
10 ring dips
10 pistol squats

D. 3 Rounds
Glut ham or back extension x 10-15
Floor lever x 2-3 @ 8111

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