The Power House at Highland
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9:00 pm

160411

Strength: 
P1 
20' EMOM
1- Physioball or foam roller alternating DB Bench Press x 6-8 per arm
2- Assisted Chinups or Supinated Horitzontal row x 6-8
3- Box Step Down x 6/6
4- Assisted Pushups x 8-10 or Shoulder Taps x 30" with mini foam roller between knees
5- 30" supermans

P2
20' EMOM
1- DB Floor Press x 8-10
2- Strict Chinups x 4-6
3- Alternating Pistols x 45"
4- Bar Dips x 8-10 or Pushups x 8-10
5- 30" Arch rock

Conditioning: 
P1 
AMRAP 16'
Row 250m while your partner holds a handstand or straight arm plank
Rest 2'
150 Partner situp throw catch 75/e

P2
AMRAP 16'
Row 250m while your partner holds a handstand or straight arm plank
Rest 2'
150 Partner situp throw catch 75/e

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9:00 pm

160321

Strength
Power Clean and front rack lunge
EMOM 8'
1 clean + 2 lunges per leg
***move the weight fast and clean

Conditioning 
5 Rounds
10 DB Snatches 5 per side
20 Farmer hold lunges 10/10
30 Abmat Situps
***use one pair of db's or kb's


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1:36 pm

CrossFit Classes Capped At Ten Athletes!!!

Big Announcement!

At The Power House at Highland & Side Door CrossFit, we have always said that we stand by our exceptional coaching that can be customized for each individual, even within a group setting. In order to stay true to our word, we have made the big choice to cap our CrossFit classes to ten athletes. This excludes Junk Yard Dogs and Midline & Mobility classes. We believe this decision will allow us to maintain the highest quality experience for our members, helping them to grow as athletes and receive the kind of attention and customization they expect from our coaches.

Our plan is to give this a try for the next two months and see how it goes. We welcome your feedback on how this change is suiting your experience at the gym and hope that we continue to improve as we grow our membership. Thank you for your continued support!

What does this new class cap mean? A few things!
  • NEW CLASSES! To help counteract the new class cap, we have added multiple new classes in the evenings and weekends to accommodate everyone. There should be NO reason for anyone to encounter setbacks by this change in procedure. We hope the opposite, actually, and that the smaller classes will result in better athletic development.You are still welcome to “just show up” and take your chances on a spot in class. Just be aware that if we have filled the class with preregistered athletes, we may have to turn you away (which we will hate to do).
    • Sundays: 2pm-3pm JYD, 3pm-4pm All Levels CrossFit
    • Saturday: 11am All Levels CrossFit (same time as JYD for families!)
  • There are more busy class times than others- weekend mornings, weekday evenings, etc. If you can make some of the less busy times- weekday afternoons, later evenings- that can help spread the love around.
  • Preregistering
    • First, since space will be limited in classes, it will become important to preregister for classes in order to guarantee your spot. To do this is very easy.
    • Go onto our website at www.powerhighland.com and login to your account.
    • Please make sure your client information is up to date so emails and texts will be properly delivered!
    • If you are not sure your login but are already a client/member, please visit our MindBody page directly to look up your name, as you are likely already in the system! https://clients.mindbodyonline.com/classic/home?studioid=41830
    • See our class schedule at http://www.powerhighland.com/class-schedule and click on the classes you want to sign up for.
    • As long as you have the proper membership or class package, you will automatically be registered. Otherwise, a payment option will be presented to you for checkout.
    • Manage your classes in you’re ‘My Account’ section on the website, or export into your calendar of choice!
    • Contact us at powerhighland@gmail.com with questions of login or account management. We can absolutely preregister you over the phone or email, but please give us at least a 12-hour time window. Thank you!
  • Waitlists
    • There are 3 waitlist spots for each class.
    • If the class is full, please join the waitlist and you will be notified up to one hour before the start of class if a spot opens up. If you are offered a spot, you have the opportunity to accept the spot or deny without penalty.
  • Late Cancel Penalty
    • Late cancellation takes place less than 6 hours from class.
    • We will provide athletes up to two grace late cancels, and understand if there are special/emergency circumstances (just talk to us).
    • We will charge a $3 late cancel fee to accounts when appropriate.
  • No Show Penalty
    • We will provide athletes one grace no show, and understand if there are special/emergency circumstances (just talk to us).
    • We will charge an $8 no show fee to accounts when appropriate. 

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3:47 pm

CrossFit Endurance & TC Medtronic Mile Prep Program Starts March 5th, 2015

Runners Listen Up!!

If you've ever heard of CrossFit Endurance and been intrigued by a low-mileage, high-intensity, skill-based approach to endurance training, this program is the perfect way to start.

Our Runners Prep program will complete 10 weeks of CrossFit Endurance training, culminating with the TC Medtronic 1 Mile on May 14, 2015.


Most approaches to running and endurance training are based on establishing a high volume regime and pay little to no mind to skill or technique when it comes to running. Every endurance athlete knows from experience however that a small bit of increased efficiency goes a long way in terms of establishing speed at distance. Most Endurance athletes also know from experience that volume leads to overuse and unfortunate injuries. It has long been a fact that 80% of all runners are injured every year. As time goes by, the science is showing that running slow is not a recipe for speed on race day or health and sustainability year to year.

Program Schedule:

Week 1 -- 3/5 - 3/14 : 3x cadence based workouts, 3 Strength + CrossFit workouts

Week 2 -- 3/12 - 3/19 : 3x cadence based workouts, 3 Strength + 4 CrossFit workouts

Week 3 -- 3/19 - 3/26 : 4x cadence based workouts, 3 Strength + CrossFit workouts

Week 4 -- 3/26 - 4/2 : Short Interval, Long Interval, 2 mile Time Trial, 3 Strength + 4 CrossFit workouts

Week 5 -- 4/2 -- 4/9 : Short Interval x2, Long Interval, Tempo, 3 Strength + 3 CrossFit

Week 6 -- 4/9 -- 4/16: Short Interval x 1, Long Interval x 3, Time Trial, 3 Strength + 4 CrossFit

Week 7 -- 4/16 - 4/23: Petersen's Ghost, Tempo, Short Interval x 2, 3 Strength + 3 CrossFit

Week 8 -- 4/23 - 4/30: Long Interval x 2, Time Trial, Short Interval x 1, 3 Strength + 4 CrossFit

Week 9 -- 4/30- 5/7 : Mile Repeats, Tempo, Short Interval x 2, Strength x 3, CF x 3

Week 10 -- Taper

5/14 Race

CrossFit Endurance Strength and Conditioning Details

Participants will complete 3 Strength workouts per week (20-30 minutes in length) as well as 3-4 CrossFit workouts per week (5-20 minutes in length) in addition to the below-listed running training times.

The strength work for Power House members will be completed at the gym during normal class times. For non-gym members, do-it-yourself programming will be provided to be completed at another facility. The Power House has 10-packs of group training, or month to month gym memberships as well as ongoing membership packages that are available to people who are interested in completing the strength work at the gym. Visit our pricing page for more info. 


Weekly Running Schedule:
Monday 530pm
Wednesday 530pm
Saturday 11am
Sunday 9am
***Participants will meet in groups 2-3 times a week for running instruction and workouts. The times will rotate from the above list. Each week will have 2-3 running workouts.

Mobility & Soft Tissue Kits
We are huge advocates of soft tissue work and mobility for runners. We spend a significant amount of time in each session at the gym working on these things but they can definitely be done on your own if you have the tools to do it. We can offer the below items for a reduced price to support your healthy gams.
Lax Ball
Foam Roller
Versa Loop Band
Electrolytes
***All participants receive 15% off the above items

Costs
$200 for 10-weeks or $20/week for Power House Members
$300 or $30/week for non-members

Registration:
Click here to register non-members
Click here to register members

Call us at 651-699-4864 or email at powerhighland@gmail.com with your questions.

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9:12 pm

141227

P1

A. 4 sets
1 or 2 kb Goblet squat x 6-8 @ 31X1
Rest 45"
Single arm bent over row x 8-10 @ 2111
Rest 45"
Hollow hold 30-45"
Rest 45"

B. 4 rounds for time
10 Russian step up per leg
30 double unders or 90 single unders or 90" stairs

C. 2 rounds
800m row
20 wallball

P2

A. Front squat (floor or rack) 4 sets of 5 AHAP, all the same weight. Use one or two sets to warmup. Rest 1-2' between efforts.

B. 4 rounds for time
15 front squats (floor) @ 55-60% of above
30 double unders or 90 singles

C. 2 rounds
800m row or run
35 burpees
Rest 4-5' after part b. then complete
C as fast as possible.

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10:49 pm

141223

P1

A. 4 sets
Sumo deadlift high pull x 6-8 reps @ 11X0
Rest 30"
1 or 2 kb front squat x 8-10 reps @ 22X1
Rest 60"
***sub single leg unilateral deadlift for low back restriction on sdhp

B. 3 rounds for time
400m row or .25mile run or 200 single unders
30 abmat sit-ups
10-15 Bodyweight reverse hypers

P2

Clean and jerk warmup part 1&2

A. Every 2' for 20'
Hang Clean + Clean
50%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, 97.5%, 100% (base off max clean)

B. 3 sets for reps
Clean + 5-7 Front Squats @ 75-80% of max from above. 90" rest between efforts

C. Mini-"Michael"
3 rounds for time
500m row or .25mile run or 100double unders or 250 singles
25 back extensions
50 abmat sit-ups

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8:43 pm

141222

P1

A. 4 sets
Feet elevated Ring or TRX Row x 8-10 @ 2111
Rest 30"
40-60" (weighted) forearm plank
Rest 30"
40" hip circle walk (rotate x-walk, monster walk, ankle)
Rest 30"
Arch rock x 20"
Rest 30"

B. EMOM 18-24'
1st minute- 5 pushups, 10 ring or trx row, 15 airsquats
2nd minute- 60" row for calories
3rd minute- rest

P2

A. 4 sets
Bent over row x 6-8 @ 21X1
Rest 15-30"
3-5 dips (weighted if possible) @ 20X1
Rest 60"-90"

B. EMOM 24'
1st minute- AMRAP rounds of Cindy (5 pullups, 10 pushups, 15 airsquats)
2nd minute- 60" AMRAP double unders
3rd minute- rest
***work efficiency and quality and most of all speed

C. 4 x ME L-sit or tuck hold on paralletes, dip bars, boxes or dumbbells or anything that gets you off the ground

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10:31 pm

141221

P1

A. 4 Sets
1 or 2-KB Goblet Squat 8-10 Reps @31X1
Rest 45"
Single Arm Row 10-12 Reps @2111
Rest 45"
Elbows To Hands Plank 6-8 Per Arm or 15-20 TRX Crunch

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

P2

A. Back Squat
5 @ 50%
5 @ 60%
3-5 @ 75%
2-3 @ 80%
2-3 @ 85%
1-2 @ 90%
3-5 @ 80%
3-5 @ 85%

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

C. Weighted Flex Arm Hang For Time
Suitcase Hold For Time
Forearm Plank For Time


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7:07 am

141009 WOD P1&P2



P1

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


D. Quad or lumbar smash

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7:07 am

141009 WOD P1&P2

Warmup 
Row 500m no toe straps 
Hamstring floss 20/20 
Row 250m per leg single leg rowing 
Banded split squat x 20/20 
Cat : cow x 45" 
Pigeon 30"/30" 
Foam roll or smash 4-5'

P1
Review deadlift technique 
2x5 kb Romanian deadlift : 20 calf raises between sets 

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


C. 3 rounds 
Front lever on floor x 2-3 
Hold top of back extension x 30" 
Plate pinch 40-60"


D. Quad or lumbar smash 

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