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5:00 am

Friday July 31st, 2015 The Power House @ Prior Lake High School Soccer Prep Workouts

Warmup
400m easy jog
15y
high knees
high heels
side shuffle
carioca
bear crawl hips high
bear crawl hips low
lateral lunge
forward lunge
reverse lunge
--
pigeon 30"/e
hip flexor 30"/e
--
multidirectional speed development
box drill: 4 reps per person 
https://vimeo.com/95419918

--
25m shuttle
https://vimeo.com/95419912
complete 4-5 reps total with 90" rest between each effort 
--
strength: 
5 sets
20 split jumps (10 per leg) or 30 walking lunges 
15 hand release pushups 
side plank x 15" per side 
--
injury prevention
2 rounds 
50m side shuffle as slow as possible (get low, stay low, pick up your feet, toes forward, use your hips) 
straight arm plank 30" 
50m side shuffle leading with the other leg 
straight arm plank 30" 
--
cooldown:
inchworm
heel walk
toe walk
outside of feet walk
leg swings
downdog

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5:00 am

Wednesday July 29th, 2015 The Power House @ Prior Lake High School Soccer Prep Workouts Week 3

Warmup
400m easy jog
15y
high knees
high heels
side shuffle
carioca
bear crawl hips high
bear crawl hips low
lateral lunge
forward lunge
reverse lunge
--
pigeon 30"/e
hip flexor 30"/e
--
linear speed development: 
lean, fall, sprint x 15y x 5 reps
***focus on stiff lean, fall as long as possible and high knees with big push off the back leg for 15y 

complete 15-20 hill sprints
***each sprint should be 10-15y, not the full hill. speed on each rep should be very high. recovery should be at least 45" between efforts
--
power development:
every minute on the minute x 8' 
5 broad jumps as far as possible 
5 hand release pushups 
--
injury prevention: 
3-4 sets 
line hops x 20 per foot (find a line or a low cone and hop over the cone 20 times per foot focus on the stability of the ankle, knee and hip and position of the core/torso on the landing) 

elbows to hands plank x 20" each direction (start in a forearm plank, take the r arm to straight, then the left, return to forearm plank, at 20" switch to leading with the left arm) 
--
cooldown:
inchworm
heel walk
toe walk
outside of feet walk
leg swings
downdog

 

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5:00 am

Tuesday July 28th, 2015 Power House @ Prior Lake High School Soccer Prep Workouts Week 3

Warmup 
400m easy jog 
15y 
high knees 
high heels 
side shuffle 
carioca 
bear crawl hips high 
bear crawl hips low 
lateral lunge 
forward lunge 
reverse lunge 
--
pigeon 30"/e 
hip flexor 30"/e 
--
conditioning: 
300m shuttle 
***sprint the width of a soccer field (50m) and back 3 times as fast as possible. Rest 2'. Repeat for 4 total shuttles, 1200m total. 
--
strength: 
.25 mile run (one lap around the perimeter of the parking lot near the boy's fields)
50 airsquats 
25 pushups or 50 shoulder taps
50 airsquats 
.25 mile run 
for time 

Airsquat demo: 
https://vimeo.com/67693387
Pushup demo: 
https://vimeo.com/67929972
Shoulder tap demo: 
https://vimeo.com/91185711
--
injury prevention: 
3 sets 
5 single leg touch to running position per leg 
https://vimeo.com/84229442
30" hollow body hold 
https://vimeo.com/84232259
--
cooldown: 
inchworm 
heel walk 
toe walk 
outside of feet walk 
leg swings 
downdog


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5:00 am

Friday July 24, 2015 Power House Prior Lake High School Soccer Week 2 Workouts

Warmup
200m jog
15y
opening the gate
close the gate
skip easy
skip for height
skip for distance
lateral shuffle
carioca
inchworm
walking lunge
reverse lunge
--
hip flexor stretch
glut bridge w/ marching
--
multidirectional speed development: 
reaction based change of direction
--players start on sideline and on the call of go, sprint towards the coach who is standing about 40y from the sideline holding a cone or a pinnie. When the coach points towards the right the players react and side shuffle in that direction. When the coach points back behind them the players reactively sprint forward in the direction that the coach is pointing. When the coach points back to the sideline the players backpedal towards the sideline. Each set should last about 30" and the players should get about a minute of recovery between efforts. complete 4-5 efforts.
--
mirror drill
--players partner up with two cones set up 5m apart facing each other. one player is attacking and the other is defending. The attackers goal is to touch either cone before the defender. The defender's goal is mimic and anticipate the attackers movement and touch the cone simultaneously as the attacker every time. each set last 20", followed by a 40" rest. The rest can be active touches on the ball. Each partner attacks and defends 3 times for 6 sets total. 
--
strength: 
lateral lunge 50m on one direction, complete 25 situps. lateral lunge 50m the other direction, complete 25 situps. bear crawl 50m (hips low), complete 25 situps x 2. 50m forward walking lunge. 50m reverse walking lunge. 
--
cooldown: 
Cooldown:
15y
opening the gate
close the gate
inchworm
walking lunge with a twist
leg swings x 5 per leg in each direction
--
pigeon 1'/1'
downdog 1'
child's pose 30"


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5:00 am

Wednesday July 22, 2015 Power House Prior Lake High School Workout Week 2

Warmup
200m jog
15y
opening the gate
close the gate
skip easy
skip for height
skip for distance
lateral shuffle
carioca
inchworm
walking lunge
reverse lunge
--
hip flexor stretch
glut bridge w/ marching
--
linear speed development:
lean fall sprint x 4 -- 20y
--
60y sprint x 6, walk back between efforts to ensure full intensity on sprints
--
strength:
reverse lunge x 15r, 15l
x-men x 20
straight arm plank x 30" (extra credit 5-10 pushups)
glut bridge x 20"
forward lunge x 15r, 15l
x-men x 20
straight arm plank x 30" (extra credit 5-10 pushups)
glut bridge x 20"
lateral lunge x 15r, 15l
x-men x 20
straight arm plank x 30" (extra credit 5-10 pushups)
glut bridge x 20"
--
conditioning:
8' As many rounds as possible
teams of 3:
broad jump x 15y
hand release pushups AMRAP
dribble soccer ball 5m and back 10m and back as many times as possible
***one partner at each station, when the broad jump finishes, they rotate to the hand release pushup, the hand release pushup then rotates to the jumprope
--
injury prevention:
2x: single leg toe touch x 10 per leg, arch rock x 20"
3x: slow shoulder taps 30": 10" rest: hollow body hold x 30": 10" rest
--
Cooldown:
15y
opening the gate
close the gate
inchworm
walking lunge with a twist
leg swings x 5 per leg in each direction
--
pigeon 1'/1'
downdog 1'
child's pose 30"

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5:00 am

Tuesday July 21st, 2015 Prior Lake High School Soccer Power House Workout

Warmup 
200m jog 
15y 
opening the gate
close the gate 
skip easy 
skip for height
skip for distance 
lateral shuffle
carioca 
inchworm 
walking lunge 
reverse lunge
--
hip flexor stretch 
glut bridge w/ marching 
--
drop squat 
drop squat + 2" run
drop squat + 2" run + jab 
--
3 hurtle drill 
5 x 10" each with a partner 
***between each set partners complete 50 passes total 
--
figure 8's with the ball 
***dribble the ball around two cones 3m apart for 5 figure 8's , then hold a plank x 30". Repeat x 2 rounds. 
***dribble the ball around two cones for 3 figure 8's sprint to a cone 10m away and back and complete two more figure 8's, then hold a plank x 30". Repeat x 3 rounds
--
EMOM 8' 
20" Split Jumps for height
20" single leg burpees (switch sides halfway) 
20" rest 
--
Tabata hollow hold (20" on: 10" off x 8 rounds)
-- 
400m easy jog 
lateral shuffle
carioca
inchworm
walking lunge
reverse lunge
heel walk 
toe walk 
toe touch 
open the gate 
close the gate 


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5:00 am

Prior Lake HS Soccer Workout Friday July 17, 2015

Warmup
400m jog
15y each
high knees
butt kicks
lateral shuffle both sides
carioca
bear crawl with hips low x 2
crab walk with hips high x 2
sprint x 4
--
stretch hip flexors x 30" each side
pigeon stretch x 30" each
--
speed endurance development
3 x 300y shuttle (complete a 50yd down and back sprint 3 times in a row for a total of 300y): rest 2' between efforts. all sets should be max effort. the goal is to see how well each athlete recovers between max efforts which is not possible if the effort is sub maximal. 
--
strength:
100y walking lunge
100y bear crawl 
100y walking lunge 
100y bear crawl
--
injury prevention: 
10 single leg toe touch per leg (left hand to left foot, right hand to right foot) 
15" single leg glut bridge per leg 
10 single leg toe touch per leg (left hand to right foot, right hand to left foot) 
15" single leg glut bridge per leg 
15 single leg hops per leg (keep knee on hopping leg stable) 
20y slow lateral shuffle each direction (keep hips low, chest up, engage glutes)
1' per leg eyes closed single leg balance
Accumulate 2' in a forearm plank 
Accumulate 2' in an arch hold 
15" side plank per side x 2

--
cooldown:
400m jog
10y/each
knee hug
leg cradle
lizard lunge
sumo squat to stand
hamstring stretch
calf stretch


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11:58 am

BEAST OF THE MONTH: ERIK ADMUNDSON!!!!

OATI represent!!! Erik Admundson is our super beastly July Beast of the Month. Erik has been training in our corporate fitness program for five years, and has become an amazing CrossFit athlete and olympic lifter.

When he started working out with Max, he was new to exercise and CrossFit, and now has a CrossFit total of 1025, snatches #205, clean & jerk #225, a bunch of muscle-ups, and can Rx just about any workout. His enthusiasm and grit is legendary, and he is always ready to crush the next WOD with a smile.

In Erik's own words:

I'm around 3 years into this crazy CrossFit thing, and loving it. It's been a good journey, and the journey continues... When I started working with Max and Ashley, I weighed 255#, ate horrible, had high blood pressure, high triglycerides, high cholesterol, and low energy. The journey started with a LOT of sweat and soreness.

My first day in the gym with Max, he had me do simple, basic things every human should be able to do (especially a guy in his early 30s), and after about 20 minutes I had to leave the room and put my head in the garbage can because I thought I was going to puke.

After that day I was hooked. I though, "I should be able to do this!" After about a year, I started taking Max's advice on diet, and a huge change occurred. Now I have a healthy weight, my 'conditions' all disappeared, and I'm in the best shape of my life. I *so* wish I had discovered CrossFit when I was 20! :) Now, my wife has started CrossFit and my journey has changed both of our lives.

Here is some wisdom from my experience:

1. Listen to your coach! They tell you these great bits of information in between all the WOD-talk...diet, rest, mobility. All good stuff you should do *outside* the gym to make your life better.
2. Have fun! I know, from experience, if you are trying to stay healthy and fit, and you're not having fun doing it, it won't work. It's OK to laugh with your fellow CrossFitters!
3. Eventually, you'll reach a 'comfortable' level of fitness. It happened to me about a year ago. It's that plateau where you are capable of finishing the WODs, but not improving at the same rate you have been. At this point, progress is more mental than anything else. You've found the first 'pain barrier', now you need to push through it. Convince yourself that moving hurts less than resting. Once you start to chip away at the mental barrier, the sky is the limit!

And lastly...experience the CrossFit community! If you go on trips, drop-in to a box! If you know of a local 'throw-down', go spectate, maybe compete. It's fun, and a lot of CrossFitters don't understand we're instantly in the 'in' crowd when you do CrossFit.

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5:00 am

Prior Lake HS Soccer Workout Wednesday July 15, 2015

Warmup 
400m jog 
15y each 
high knees
butt kicks
lateral shuffle both sides
carioca
bear crawl with hips low x 2
crab walk with hips high x 2
sprint x 4
--
stretch hip flexors x 30" each side
pigeon stretch x 30" each
--
multi-directional speed development: 
5-10-5
***complete 4 reps in each direction with 20 one touch passes with a partner between each set. 
--
strength:
Every minute on the minute x 10' 
5 Squat Jumps (full depth)
5 Plyo Pushups or 20 Shoulder Taps 
20 Mountain Climbers 
--
conditioning:
Part A
5' jump rope
***every time the rope stops complete 10 air squats
Part B
5' AMRAP 
Using half the field jog the length and sprint the width
--
cooldown:
400m jog
10y/each
knee hug
leg cradle
lizard lunge
sumo squat to stand
hamstring stretch
calf stretch




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3:51 pm

Prior Lake HS Soccer Workout -- Tuesday July 14, 2015






Warmup
400m jog
15y each
high knees
butt kicks
lateral shuffle both sides
carioca
bear crawl with hips low x 2
crab walk with hips high x 2
sprint x 4
--
stretch hip flexors x 30" each side
pigeon stretch x 30" each
--
speed development:
lean, fall, sprint: 3 x 20y
40y sprint x 5
***50 juggles or 200 quick taps between each 40y sprint
--
strength:
10 forward lunges per leg
30" straight arm plank (extra credit +5-10 strict pushups)
10 reverse lunges per leg
30" straightarm plank (extra credit + 5-10 strict pushups)
10 lateral lunges per leg
30" straight arm plank (extra credit + 5-10 strict pushups)
40y walking lunges
10 toe touches per leg
---
conditioning:
20y burpee broad jump (10y out and back)
***partner does butterfly situps until partner gets back. both athletes continue to work until team accumulates 150 sit-ups. if you are training alone complete 4 rounds of 20y burpee broad jump + 20 butterfly sit-ups as fast as possible.
---
cooldown:
400m jog
10y/each
knee hug
leg cradle
lizard lunge
sumo squat to stand
hamstring stretch
calf stretch

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