The Power House at Highland
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6:03 am

170331

Strength
P1
EMOM 15' 
1- Single arm overhead lunge x 6-8 r arm, l leg forward 
2- single arm overhead lunge x 6-8 l arm, r leg forward 
3- 30" deadbug 

P2
Every 90" for 8-10 sets 
OH Squat x 3-5
***start at 50-60% and build 

Conditioning
P1
5 rounds of:
60" wallball 
60" alternating db snatch 
60" Single arm plank row x 5 per side AMRAP
Rest 60" 

P2
5 rounds of:
30 wall-ball shots, 20-lb. ball
5 squat snatches
Rest 2 minutes
***load is athlete's choice and can change from round to round It should be a load that challenges the athelte while maintaining a high level of execution

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4:48 am

170330

Strength
P1
4-6 Sets
Sumo KB or 2-KB Deadlift x 8-12 or Single leg rdl x 4-6/e
Rest 30-60"
Hanging Knee Raises x 6-8 reps, use abstraps as needed
Rest 30-60"
Goblet or front rack step up x 4-6'/e
Rest 30-60"

P2
Sumo deadlift
12-10-8-6-4-4
***between sets complete 5 sets of 3-5 toes to bar practicing the timing on the kip
Rest at least 60" between movements on the last three sets

Conditioning
P1
3 Rounds for Time
400m Run or Row
21 Deadlifts
12 Hanging Knee Raises
***scale deadlift to banded good morning for low back restriction

P2
3 Rounds for Time
400m Run or Row
21 Deadlifts 185/125#
12 Toes to bar
***use 65% of the heaviest load for today's strength or 185/125, whichever is lighter

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2:37 pm

17.5 Spotlight – Chip Chang

The CrossFit Open has come to an end, but we couldn’t forget our 17.5 spotlight – Chip Chang! If you haven’t seen the video of Chip battling through 17.5, it is something you have to see – the crowd was going crazy and the energy was high. This was Chip’s first Open, and we’re so glad she did it! It’s hard to believe that when she first started training at The Power House she had never done a double under, because on Sunday she whipped out 350! Chip gets better and better everyday and we’re always inspired by her dedication and work ethic. Read more about Chip and her 17.5 experience! 

Name: Chip Chang

Why do you CrossFit: Mostly to train for ultimate frisbee and make sure I can make it through without any major injuries! And because I just want someone to tell me what to do for a workout.

What does the CrossFit Open mean to you: After 17.1, I thought I made a huge mistake. But it's been really awesome to see what happens when adrenaline kicks in and a bunch of people come together to tackle the same intense workout. The Open was a great marker for me because I couldn't do a double under when I first joined Power House, and then I did 17.5!

Best and most challenging part of 17.5: The best part was the general cheering, but then it also made me really nervous when I was the last one left and everyone was just watching me... It did make me grind out the last round real fast though! The challenging part was definitely the mental battle during round 1 when I could only string together a few DU in a row, and thought, I'm going to need all 40 minutes. And also somewhere around round 6 when I realized I still had many more rounds to go.

Best piece of training advice: Don't let anyone tell you what you can or can't do, especially yourself. You're your own biggest critic!

Favorite workout beats: Anything other than that Valentine's Day playlist. I love Chuck's 90s rap playlist and all the Rage Against the Machine that Logan has recently added to the mix!

Favorite recovery tool: I don't know the name of my actual favorite recovery tool, so I'll just say the lacrosse ball because you can use it for so many things!

Shout out to: There's too many people, all the women and the instructors who are crushing it! And I wouldn't have gotten through the Open without: Jenna who doesn't take any of my excuses and makes me lift really heavy things, Courtney who's become a workout buddy who I have to try really hard around but I can complain to about Jenna making me lift heavy things (just kidding), and Sara Ford and Julie who are inspirational rockstars and I hope I'm like them one day!!

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4:39 am

170329

Strength
P1
EMOM 18'
1- Push Press x 3 + Push Jerk x 3-5
2- Med ball clean x 3-5
3- Hollow rock x 30"

P2
Push Jerk from rack
10-5-5-3-3-1-1-3-5
Every 2 minutes for 9 sets
***after each set complete 3-5 med ball cleans focusing on getting full hip extension and rotating hands around the ball between each set

Conditioning
P1
For Time
50 med ball cleans
25 S2OH
50 med ball cleans

P2
For time:
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps

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7:30 am

170328

Conditioning
P1
EMOM 12-16'
1- Face Pull / Y Press / OH Squat x 6-8
2- Ballslams 8-10-12-14-16-18-20-22
***use crossover sym for face pull...

P2
Conditioning
Death by hang power snatch
Complete 1 snatch on the first minute, 2 on the second minute, 3 on the third, 4 on the fourth until you can no longer complete the reps withiin the minute
95/65#
16' time cap

Strength
P1
Every 90" for 7 Sets complete
3 Snatch grip deadlift to the knee
***pause at the knee for 3" and lower with control
***complete 10 prone presses from behind the neck or 5 sotts press between sets
***scale deadlift to single leg deadlift for lower back restriction

P2
Every 2' for 7 sets complete
3 Snatch grip deadlift to the knee
***pause at the knee for 3" and lower with control
***complete 10 prone presses from behind the neck or 5 sotts press between sets

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7:57 am

170327

Strength
P1
Kang Squats or Counterbalance Squats
5 Sets of 8-15
***cb squats @ 3311
***30" active shoulder hang between sets

P2
Kang Squats
1st set : 10-12 reps
2nd set: 8-10 reps
3rd-5th set: 6--10 reps
***load for this should start at 35% of 1rm back squat or lighter
***complete 8-12 strict chest to bar pullups between sets, do not scale reps or rom down, use assistance as needed to build capacity in the upper back

Conditioning
P1
300ft farmer carry (down and back in thr front x 3)
30 alternating reverse lunges with one of the db's or kb's in a goblet position (15/15)
200ft farmer carry (down and back x 2)
20 alternating rev lunges w/ kb or db
100ft farmer carry
10 alternating rev lunges w/ kb or db

P2
300ft farmer carry (down and back in thr front x 3)
30 alternating reverse lunges with one of the db's or kb's in a goblet position (15/15)
200ft farmer carry (down and back x 2)
20 alternating rev lunges w/ kb or db
100ft farmer carry
10 alternating rev lunges w/ kb or db
***recommended load is 70/50# or higher for this

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7:42 am

170326

MAKE SURE TO COME TO OUR VISION AND GOALS SESSION TODAY AT 11A.M.!

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Prep / Activation 
P1
2 Rounds: 5 thrusters pvc + 10-15 single unders 
Rest 1' 
2 rounds : 5 thrusters lighter than target weight + 10-15 single unders 
Rest 1' 
3 Rounds : 4 Thrusters target weight + 15-20 single unders 
Rest 3-5' 

P2
2 Rounds: 5 empty bb thruster + 10-15 double unders 
Rest 1' 
2 Rounds: 5 lighter load bb thruster + 10-15 dU 
Rest 1' 
3 Rounds : 4 Thrusters 95/65 + 15 DU 
Rest 3-5' 

Strength
3 rounds wim hof performance prep 

Conditioning
P1
10 Rounds 
9 Thrusters 
9 Cal or 35 single unders 
***scale thruster to goblet squat or s/a upside down kb thruster x 5/5 for shoulder restriction 

P2
10 rounds for time of:
9 thrusters (95/65)
35 double-unders

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6:37 am

170325

**TEAM! TODAY, YOGA HAS BEEN CHANGED FROM 9A.M. TO 10A.M.!
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Strength
P1
Every 90" x 7
Hang Power Clean x 2-4
3-5 Assisted Pullups or 6-8 TRX Pullups

P2
Every 90" x 7
Hang Power Clean x 2-4
3-5 Strict chinups

Conditioning
P1
10 Rounds with a partner (5 Rounds each)
***1 partner works while 1 partner rests
100ft walking lunge
15 plate bent over row
6 updowns

P2
10 Rounds with a partner (5 Rounds each)
***1 partner works while 1 partner rests
100ft OH Walking lunge w/ 45/35# plate
6 Burpee Pullups

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4:42 am

170324

Strength
P1
18' EMOM
1- Russian KB Swing x 10-15 Reps or ballslam x 10-15
2- R Arm OH Carry 100ft
3- L Arm OH Carry 100ft
***use a kb that is challenging both movments while keeping form perfect
***sub upside down carry for shoulder restriction or missing elbow extension / shoulder flexion

P2
18' EMOM
1- Russian KB Swing x 10-15 Reps
2- R Arm OH Carry 100ft
3- L Arm OH Carry 100ft
***use a kb that is challenging both movments while keeping form perfect

Conditioning
P1
20' AMRAP
10 Hanging Knee Raises, strict
20 alternating single leg box squats (10/10)
5 Wall walks or 30 Shoulder Taps

P2
20' AMRAP
10 strict knees-to-elbows'
20 one-legged squats, alternating
30-foot handstand walk or 5 wall walks

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5:08 am

170323

Strength
P1
EMOM 10'
4-8 DB Thrusters or Upside down Kb Thrusters
***work to 4rm over the 10'

P2
EMOM 10'
4-6 Dumbbell Thrusters
***Try to do as many of these reps as possible at 55/35#

Conditioning
P1
7' AMRAP
7 Horizontal c2b pullups
14 wallball
Rest 3'
Row 1000m for time

P2
7' AMRAP
7 Chest to bar pullups
20 Wallball
rest 3'
Row 1000m for time

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