The Power House at Highland
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9:00 pm

160401

P1 Strength:
EMOM 15'
1- Split Squat to Overhead Press x 5 per side
2- 2-DB Hang Power Clean x 10- 8 - 6-4-4
3- Active Shoulder hang x 20-30"

P2 Strength:
3-Position Clean
complete one set every 90" for 8 sets
building as speed and technique allow

P1 WOD:
Scaled Jackie
750m row
50 airsquats
30 trx pullups
500m row
25 airsquats
15 trx pullups
250m row
15 airsquats
10 trx pullups

P2 WOD:
The Real "Jackie"
1000m row
50 thrusters 45/35
30 Pullups
500m row
25 Thrusters 45/35
15 Pullups
250m row
15 Thrusters 45/35
10 Pullups



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10:00 pm

160331

P1 Strength:
4 Sets
DB Push Press x 6-8
Rest 30"
Alternating Single Leg Deadlift bilateral or unilateral 4-6 per leg
Rest 30"
Walking Plank 4/4
Rest 30"

P2 Strength:
Barbell Push Press 10-8-6-4-2
Between sets complete the following russian swings:
10-15-25-50
***recommended weights are 55/35# for p2 athletes

P1 WOD:
For Time
75 Wallball (with box squat in bottom range)
every minute complete 10/6 shoulder taps

P2 WOD:
For Time
75 wallball 20/14
every minute complete 5/3 pushups

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10:00 pm

160330

P1 & 2 Strength:
5 Sets
2-KB Goblet Box Squat x 8-10
Rest 60"
Physioball Russian Twist x 3/3
Rest 30"
Band Retraction x 10
Rest 30"

P1 WOD:
Tabata This
Airsquats or Box Squats
TRX Pullups
Bike or Row
Abmat Situp

P2 WOD:
Tabata This
Airsquats
Pullups
Row or DU
Abmat Situp


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7:03 am

160329

P1 Strength:
5' EMOM
Lateral Shuffle x 10" AMRAP
Review the complex:
KB Clean to Reverse Lunge 1 Clean + 3 lunges
Complete EMOM 10'
1- R Hand Clean + 3 Lunges
2- L Hand Clean + 3 Lunges

P2 Strength:
5' EMOM
Lateral Shuffle x 10" AMRAP
Review the complex:
KB Clean to Reverse Lunge 1 Clean + 5 lunges
Complete EMOM 10'
1 - R Hand Clean + 5 Lunges
2- L Hand Clean + 5 Lunges

P1 WOD:
4 ROunds
30ft farmer carry
40-30-20-10 Shoulder taps
30ft farmer carry
45" forearm plank

P2 WOD:
5 Rounds
30ft farmer carry
5-4-3-2-1 Renegade Row with Pushup
30ft farmer carry, every 5 ft complete 1 deadlift
45" forearm plank
***use one pair of db's or kb's. On the first round complete 5 renegade row, 2nd rd 4, 3rd 3, etc

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9:00 pm

160328

Strength:
P1
4 Rounds
Contralateral RDL x 6/e
Rest 30-45"
2-KB Strict Press x 8-10
Rest 30-45"
Calf Raises 2 x 25, Bosu Mountain Climber 2 x 30
Rest 30-45"

P2
4 Rounds
Contralateral RDL x 6/e
Rest 30-45"
2-KB Strict Press x 8-10
Rest 30-45"
Running Drill x 30-60"
Rest 30-45"

Conditioning:
P1
For Time
Row 600m
Bike 30 Cal
Row 500m
Bike 25 Cal
Row 400m
Bike 20 Cal
Row 300m
Bike 10 Cal

P2
For Time
Run to Juno and Back
Row 600m
Run to Niles and Back
Row 500m
Run to Watson and Back
Row 400m
Run to Hartford and Back
Row 300m

0 Comments
11:00 pm

160327

P1&2

**AS ALWAYS this workout will be scaled and accessible to everyone in class. Come burpee out those peeps!

16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees (over the bar)

Unknown-10

0 Comments
11:00 pm

160326

P1 Strength:
EMOM 20'
1- DB Push Press x 8-10
2- Goblet Split Squat x 8/8
3- Supinated DB Bent Over Row x 10-12
4- Contralateral s/l rdl x 4-6/e
5- Hollow hold x 30"

P1 WOD:
4 Rounds
1' Max Cal Row or AD
1' Max Reps Curtis Complex
1' rest

P2 Strength:
EMOM 20'
1- BB Push Press x 4-5
2- Front Rack Split Squat x 4/4
3- Supinated Barbell Bent Over Row x 6-8
4- RDL x 4-6
5- Hollow hold x 30"

P2 WOD:
4 Rounds
1' Max Cal Row or AD
1' Max Reps Curtis Complex
1' rest
Curtis = 1 Power Clean + 1 Lunge Per Leg + 1 Push Press
Atheltes work in pairs, each round one athlete rows or AD first and the other does Curtis first.
Score for each round is total calories plus total reps of curtis for both partners combined
High Score for the 4 rounds wins

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11:00 pm

160325

P1 Strength:
12' EMOM
1: 10-15 American Swings
2: 5-7 Goblet Squats + 3-5 Box Jumps

P1 WOD:
10' AMRAP
90 SU
20 alternating DB Snatch
or
150m row
10 Upside down KB press per arm

P2 Strength:
Every 90" for 8 Sets
1 Power Snatch + 1 Full Snatch + 1 OH Squat

P2 WOD:
14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55-lb. power snatches, 15 reps



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1:46 pm

Annie Hart "Suprise Yourself"

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We are very proud of our pro Cross Country Skier Annie Hart, who just returned from her first World Cup experience in Canada. On her way to Canada she made time to stop home to train and collect herself. Competing against the top athletes in the world in your sport is a daunting undertaking that is only amplified by having never done it before. Annie was in the gym almost everyday that she was home before the WC and she was crushing it! The expectation for endurance athletes in season is that they experience a loss of the strength gains that they built up over their offseason training.

With Annie and a couple other athletes I have worked with over the years, I have seen that this isn't always the case. Certain athletes are able to wrap their minds around the somewhat contradictory idea that POWER, SPEED, and ENDURANCE are not mutually exclusive. Yes, that is a shoutout to @iamunscared because that wisdom comes down from him. I will add this: I have seen many endurance athletes whether they are runners or skiers or swimmers who are scared of the idea of combining the pursuit of power with the pursuit of speed and endurance. That fear holds them back and leaves them second guessing themselves on the starting line.

When I started working with Annie about a year ago, I could see right away that she was determined to learn and acquire everything that could help her achieve her goals. She was taking things we were working on in the gym and applying them to her sport without asking permission. That is the process that allows an athlete to rapidly change their physiology and sport-specific athleticism. The mind is a whole different story.

Annie made so much progress and navigated the sometimes murky waters of elite competition successfully this year. So it was not surprising to me that there was a sense of disbelief when she came home before heading off to Canada to ski in the races that she had been gunning to qualify for all year. While watching her destroy everything I asked her to do in the gym, I knew she was more than ready but sensed that she was nervous. On her way out the door I told her, "You're ready. Enjoy it. Surprise yourself." What I meant was, don't be intimidated by anyone and don't underestimate what your capable of.

Annie provides a fabulous account of her experience in her blog: http://www.annie-hart.com/ski-blog/

It was no surprise to me she had multiple finishes in the top 40 in the world. This girl is headed for great things and will definitely keep surprising all of us for years to come. We @powerhighland are very proud of all you've accomplished this year. @3fu3l @smst2xc. #unscared #breathe #wisdomwednesday #winyourlife

0 Comments
11:00 pm

160324

P1 Strength:
EMOM 20'
1- Thruster x 4-6
2- DB Snatch x 4-6 per arm
3- 40" Forearm Plank
4-10-15 Physioball Hip Extensions
5- 5/5 Quad T-Spine Rotations

P1 WOD:
15-12-9-6-3
Cal Airdyne
Thruster

Cash Out
75 Abmat Situps

P2 Strength:
Thruster
EMOM 5' @ 65% x 6
rest 1-2' to change weights and recharge
EMOM 5' @ 75% x 4
rest 1-2' to change weights and recharge
EMOM 5' @ 85% x 2

P2 WOD:
21-18-15-12-9-6-3
DB Thrusters 55/35#
3 db snatches per arm between each set of thrusters with one of the db's
for time

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