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5:02 am

Friday August 14, 2015 The Power House at Prior Lake --- High School Soccer Prep Workouts

Warmup
5' jog as a group
---
15y
high knees
heel kicks
side shuffle
carioca
inchworm
toe touches
walking lunges
reverse lunges
---
hip flexor stretch 20" per side
pigeon stretch 20" per side
---
multidirectional speed development:
M-Run. Place cones at 20y intervals in the shape of an M. Dribble a soccer ball around the perimeter of the cones as fast as possible. Rest at the opposite end of the M. Repeat in the opposite direction. Do a total of 6. 3 from each side
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Box Run 10y, 3 from each side. As fast as possible. 50 quick taps as fast as possible after each box run. Then rest until fully recovered before completing the next set.
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conditioning:
Complete 5 squat jumps, sprint 6y and back complete 5 split jumps per leg, sprint 12y and back, complete 5 burpees, sprint to the 18y and back. Repeat x 4 with 2' rest between sets
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Strength: 5 Rounds as fast as possible: 15 Squats, 10 Hand Release Push-ups, 20 X-men.
---
Cooldown
15y
toe walk
heel walk
outside of feet walk
inchworm
leg swings

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5:00 am

Wednesday August 12, 2015 -- The Power House at Prior Lake High School Season Prep Workouts

Warmup
5' jog as a group
---
15y
high knees
heel kicks
side shuffle
carioca
inchworm
toe touches
walking lunges
reverse lunges
---
hip flexor stretch 20" per side
pigeon stretch 20" per side
--
linear speed development w/ a soccer ball:
While dribbling a soccer ball, sprint the width of the field and jog the length of the field for 4 laps. Each lap should take 2:30". The sprints are all out, the length of the field jog is light, focus on clean touches.
--
Using the hill at the base of the soccer fields, complete the following:
20 Rounds
1 Hill Sprint
10 feet only juggles per foot
2 Burpees
--
power development:
every minute on the minute x 8'
8 Squat Jumps
--
injury prevention:
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 30" 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
15y
toe walk
heel walk
outside of feet walk
inchworm
leg swings

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4:52 pm

yoga and crossfit: why both matter to your health and wellness by laura willson

yoga and crossfit: why both matter to your health and wellness

five years ago i was taking my usual run around my house – 9 miles, a relatively lighter run, as i was training for my upcoming season in cross country. i later decided to go to the gym and do some (to be honest, rather pathetic) lifting. i lifted on the occasion but hated it, so the effort put in was rather minimal.

the next day i woke up and couldn’t walk on my right leg. the next eight months i was on crutches for a serious stress fracture in my hip. my senior year of high school i couldn’t compete in any of my sports; it took one day to injure myself and almost three hundred to heal.

three years later i again was sidelined from exercising for two herniated discs that developed in my upper back. at this point i had become so frustrated that exercise - something that use to bring me so much joy - had now virtually become torture, and i was left with the feeling that i would never realize my body’s full potential. what was missing? flexibility, strength, recovery. “try yoga” someone told me.

pffft. alright.

as fate would have it, yoga quickly became a sanctuary for me. my body had become stiff and weak after years of running, and yoga showed me why strong and flexible muscles were necessary for feeling well-rounded as an athlete. yoga also taught me to become more aware of my body – it showed me the difference between pushing past boundaries versus pushing through pain, and why the latter is detrimental to one’s workout and overall health and wellness. there’s a saying no pain, no gain – the yoga equivalent is “listen to your body, it will always tell you what it needs”. yoga has a way of humbling the ego. one will step on their mat and say “yeah, kay, i can touch my toes” – well, yeah, but can you put your toes BEHIND YOUR HEAD? okay, that’s not really the point of yoga. the point is, the body needs to be strong, flexible, and properly aligned in order to work towards its maximum potential. the purpose is never to make yourself into human origami, the purpose is to work towards that every time you step on your mat and listen to the lessons your body tells you along the way. you don’t need to be flexible to “do” yoga, you need to be willing to face the limitations of your body and overcome them.

as i started doing crossfit, i gained a much deeper appreciation for the benefits of yoga. what’s beautiful about the two is how well they compliment each other – crossfit builds muscle through brute strength and power*; yoga masters the body through breathing techniques, flexibility, and controlled movements in challenging postures (*opinions on definitions may vary). where one lacks, the other fills those gaps. crossfit was crazy efficient at making me strong- which took a relatively short time, most delightfully. one of the best parts of doing crossfit has been experiencing the resilience of my body - how i can beat it to shit every day with brutal WODs (i see you fran) and feel like i’m on my deathbed, only to wake up and realize “damn, i do have biceps”. it has been amazing to feel completely defeated by movements so simple as pullups or pushups, only to come back days (well, maybe a week or two) later and nail them. this in turn elevated my yoga practice as i could then move into more challenging arm balances and transitional movements that require tons of strength and balance.

let me be clear – i don’t have a history of lifting weights. doing crossfit classes has been the most dedication i’ve had towards lifting anything slightly heavy. i truly believe having a yoga background facilitated my ascent to WOD stardom (just kidding just kidding). by doing yoga, i came to crossfit with flexible muscles and a broad range of mobility in my joints, which was highly useful in order to move efficiently into lifts. as yoga became supplementary to crossfit workouts, i realized how necessary it was to take time to recover and stretch my muscles. one reason being that it felt amazing to get deep into the muscle tissue and work out the stiffness and soreness, but also because it helped to recover faster and prevent injury from tough workouts.

in essence, yoga and crossfit (power house crossfit, to be clear) are two sides of the same coin, yin and yang, peanut butter and jelly, etcetera etcetera. they each benefit the other. so do yourself a giant favor and try yoga - i promise you won’t regret it. and for every person that hates yoga, i will do a fran.

syke!

-Laura Willson
laurawillson14@gmail.com

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5:00 am

Friday August 7th, 2015 The Power House at Prior Lake Soccer Prep Workouts

Warmup
400m jog
--
cat cow x 60"
hip flexor x 30" each
--
15y
high knee run
high heel run
carioca
bear crawl hips high
bear crawl hips low
inchworm
--
multidirectional speed: 
M-Run x 4 per person (2 each direction)
https://vimeo.com/95420049
--
25m shuttle
https://vimeo.com/95419912
complete 5-6 reps total with 90" rest between each effort
--
strength:
4 sets
20 split jumps (10 per leg) or 30 walking lunges
15 hand release pushups
100m run (run from the goal line to half field and back) 
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injury prevention
2 rounds
75m side shuffle as slow as possible (get low, stay low, pick up your feet, toes forward, use your hips)
forearm plank x 45" 
75m side shuffle leading with the other leg
forearm plank x 45"
--
Cooldown
15y
toe walk
heel walk
outside of feet walk
inchworm
leg swings

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5:00 am

Wednesday August 5, 2015 The Power House at Prior Lake High School Soccer Prep Workouts

Warmup
400m jog
--
cat cow x 60" 
hip flexor x 30" each 
--
15y
high knee run
high heel run
carioca
bear crawl hips high
bear crawl hips low
inchworm
--
linear speed development: 
80y sprint x 6 reps. Sprint from 18y box to 18y box. Jog back at an easy pace. Repeat for 6 reps total. 
--
complete 15-20 hill sprints
***each sprint should be 15-20y, not the full hill but 5-10y farther than last week. 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 vertical jumps as high as possible 
8 hand release pushups
--
injury prevention:
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 30" 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 
15y 
toe walk 
heel walk 
outside of feet walk 
inchworm
leg swings 


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5:00 am

Tuesday August 4th, 2015 The Power House at Prior Lake High School Soccer Prep Workouts


Warmup
400m jog
--
cat cow
hip flexor
--
15y
high knee run
high heel run
leg cradles
toe touch (inverted pillar)
world's greatest
--
multidirectional speed development:
drop to base
drop to base --> lean
drop to base --> lean + knee drive
drop to base --> lean + knee drive + acceleration
drop to base --> lean + knee drive + acceleration --> decelerate to base
drop to base --> lean + knee drive + acceleration --> decelerate to base + jab
--
serpent drill with verbal cues
4 reps per person
--
serpent drill w/verbal cues, long course, short course
3 reps per person in each course
--
strength and conditioning:
EMOM 20'
1- 20 Airsquats
2- 10 burpees or updowns
3- 20 walking lunges
4- 60" forearm plank
5- 60" max juggles with a soccer ball
--
injury prevention:
3 sets
side bridge x 15" each (top leg elevated)
two leg jump to single leg land x 2 per leg
--
cooldown
400m jog
leg swings
hip flexor stretch
pigeon