The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
10:00 pm

170131

P1 Strength:
16' EMOM
1- TRX Pushups x 4-6
2- 30" DU Practice or 15 Weighted Calf Raises
3- 5/5 single leg deadlift
4- 30" hollow hold on box or bench

P2 Strength:
16' EMOM
1- Ring Dips x 3-7
2- 30" DU Practice

P1 WOD:
For Time
55 Calories
34 Updowns
21 OH Squats

P2 WOD:
For Time
55 Burpees
34 OH Squats 95/65
21 Muscle ups
***burpees are bar-facing
***scale muscle ups down to jumping bar mu or band-assisted ring mu

0 Comments
1:11 pm

#MondayMoblity WOD!

This week's #MondayMobility WOD is out! This week is all about shoulders – something we could all work on! Make sure to get your recovery in this week! --- 2’ Vulcan Death Grip per side --- 3 Rounds -15 External banded rotations -15” Arm bar per side -5/5 Roller reach and lift --- 2’ Box shoulder stretch

0 Comments
10:00 pm

170130

P1 Strength:
3 Sets of 10
Squat Clean Thruster
Rest 1'30" between sets

P2 Strength:
3 Sets of 10
Squat Clean Thruster
Rest 1'30" between sets
135/95#

P1 WOD:
3 RFT
15 / 12 Cal Row
60" Plank
Rest 3'
3RFT
50 ft sled pull fwd
50ft sled pull bkwd
20 Wallball

P2 WOD:
3RFT
20 cal row
60" handstand hold
Rest 3'
3RFT
50 ft sled pull fwd (180#/135#)
50ft sled pull bkwd
20 Wallball 24/16

0 Comments
7:35 am

170129

P1 Strength:
EMOM 15'
1- Banded OH Squat x 6-8
2- Box Jump x 6-8 or weighted step up x 3-4 per leg
3- Deadbug 30"

P2 Strength:
15' to find a max
3 RM OH Squat
2 RM Box Jump
***alternate between the two movements increasing load and height until the daily max is determined, NO MISSES

P1 WOD:
7 min amrap
7/7 DB Snatch
7/7 Mountain Clmbers
Rest 3'
7 min Amrap
18 Situps
54 Single Unders or 9 Calories

P2 WOD:
7 min Amrap
7 PowerSnatch 95/65
7 Burpees
Rest 3 Minutes
7 min Amrap
18 Situps
27 Double Unders

0 Comments
7:06 am

170128

P1 Strength:
Three sets of:
Goblet Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Swimmers x 15-20
Rest 45 seconds

P2 Strength:
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
GHD Hip Extenaiona x 15-20
Rest 45 seconds

P1 WOD:
In teams of two, with only one person working at a time, complete:
400 Meter Row*
100 Barbell Thrusters (45 lbs)
400 Meter Row*
100 Pull-Ups
400 Meter Row*
100 Barbell Thrusters
400 Meter Row*
*Both athletes perform the row at the same time. .25 mile run, stairs or .6 mile bike are all good subs for the row.

P2 WOD:
In teams of two, with only one person working at a time, complete:
400 Meter Row*
100 Barbell Thrusters (45 lbs)
400 Meter Row*
100 Pull-Ups
400 Meter Row*
100 Barbell Thrusters
400 Meter Row*
*Both athletes perform the row at the same time. .25 mile run, stairs or .6 mile bike are all good subs for the row.

**Please do not drop empty barbells on the floor

0 Comments
8:46 am

Breakfast of Champions

3FU3L is great as a post-workout recovery shake, but have you ever thought of bringing this supplement to your kitchen table for a home-cooked meal? Next time you're cooking up breakfast make sure to try coach Gunnar's favorite 3FU3L pancake recipe! A true breakfast of champions that the entire family will enjoy! See Gunnar's recipe below:

3FUEL Pancakes:
  • 1/2 cup of quinoa flour or coconut flour
  • 1/2 cup of white flour
  • 1 1/2 cups of coconut milk
  • 1 1/2 tbsp of unsalted butter (melt the butter before adding to dry ingredients)
  • 1 egg
  • 2 scoops of 3FU3L (Gunnar's favorite is vanilla!)
  • 1 mashed banana or 1 cup of frozen blueberries

Mix all ingredients together and cook on a hot griddle.

Enjoy!

0 Comments
5:24 am

170127

P1 Strength:
EMOM 12'
1- Split Jerk x 2 or Press in Split x 3-5 per leg
2- Weighted Step Up x 3/3, Farmer grip

P2 Strength:
Split Jerk from the rack
Every 90" for 8 sets

P1 WOD:
9' AMRAP
15 Hanging Knee Raises
10 deadlifts or single leg deadlifts
5 single arm db snatches per side
6' to complete 3 sets of 10 walking lunges + 10 push press w/ 2DBs

P2 WOD:
https://games.crossfit.com/workouts/2015
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

0 Comments
8:56 am

170126

P1 Strength:
EMOM 10'
1- 3-5 Hang Squat Cleans
2- 100ft front rack s/a kb carry (do both sides)

P2 Strength:
EMOM 10'
1 Hang Squat Clean + 1 Power Clean
Rest 2:00
3 Sets of 1 Power Clean, resting as needed between sets. No more than 3 attempts.

P1 WOD:
3-5 Rounds
20 Wallball
15 Cal
10 Hang Power Clean
Rest 60-90"

P2 WOD:
3-5 Rounds
30 Wallball, 20/14
20 Cal assault bike
10 Power Clean, 185, 125#
Rest 1-2' between rounds
Record each round for time. Wallballs are to a 10' target.

0 Comments
3:53 pm

170125

P1 Strength:
EMOM x 15'
1- 40" DU Practice or 30" Sprint + 10 weighted calf raises
2- Handstand hold or seated straight leg strict db press ME
3- DB Push Press x 4-6

P2 Strength:
EMOM x 15'
1 – 50 DU
2 – Max Strict Handstand Pushups
3- BB Push Press x 2-4
***DU should be <40", HSPU should be one effort per round

P1 WOD:

For time
27-21-15-9
Ball Slams
2-DB Push Press

P2 WOD:
3 Rounds for time
21 American Swings 70/55#
15 Push Press 115#/75#
Sled Push Down and back


0 Comments
10:00 pm

170124

P1 Strength:
Every 90" for 7 Sets
3-5 DB Snatch per arm + 3-5 OH Reverse Lunge per leg
***on the last rep of the snatch, hold the DB Overhead and complete 3-5 reverse lunges stepping back with the leg on the same side as the dumbbell

P2 Strength:
Hang Snatch (2RM)
10 minutes to work up to a heavy 2RM Hang Snatch- starting with the empty bar when clock begins.

P1 WOD:
For Time
30-24-18 OHS
15-12-9 Updowns

P2 WOD:
For Time
30-24-18 OHS (95/65#)
15-12-9 Over-the-Bar Burpees

Next