PHONE:
(320) 267-4585
ADDRESS:
31878 126th Street
Suite 4
Princeton, MN 55371
“It’s not that I’m so smart, it’s just that I stay with problems longer.” -Albert Einstein
5 rounds for time of: 5 Handstand Push-ups
5 Deadlifts, 225/155 lbs
Add 20lbs each round so deadlift loads look like:
rnd 1: 225/155
rnd 2: 245/175
rnd3: 265/195
rnd4: 285/215
rnd5: 305/235
Scaling example 1: Just add 10lbs each round
Scaling example 2: Start at 135/95 and add 10lb/round
“If you don’t have time to do it right, when will you have time to do it over? -John Wooden”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
“In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.” -Albert Schweitzer
Triplet
Complete as many rounds as possible in 20 mins of:
20 Cleans, 0.5x bodyweight
Run,
400 m
15 Push-ups
| May 31, 2013 | ||
| 6:30 pm | to | 7:30 pm |
Dialed In: To have a sequence or procedure mastered to where it is almost second nature. -Urban Dictionary
How’s that “nutrition plan” going. Or worse yet, are you on a diet? Diet’s suck. You and I both know that. What you need is a challenge! Let’s put some skin in the game. Have a chance to win a FREE T-SHIRT or better yet some CASH! Now that sounds like more fun.
Most people either don’t know where to start or who to trust when they plan their nutrition for elite performance. We’re a gym, not a dietician practice. We just know what works. Besides, a lot of dieticians are fat. What does that tell you? This challenge is for people who want to use applied science to dial in their nutrition for peak athletic performance. And, you might lose a few lbs in the process. Cool.
2 KICKOFF MEETINGS. MUST ATTEND 1.
FRIDAY MAY 31 AT 630PM
SUNDAY JUNE 2ND AT 2:30PM
FINALS: SUNDAY JUNE 30TH AT 2:30PM
“He who has health has hope; and he who has hope, has everything.” -Thomas Carlyle
then…
using 75% of your 1 RM and with a continuously running clock perform:
1 Squat Clean in the first 1 min,
2 Squat Cleans in the second 1 min
3 Squat Cleans in the third 1 min …
Continuing this for as long as you are able.
“With a new day comes new strength and new thoughts.” -Eleanor Roosevelt
3 Rounds of the CrossFit Warmup then…
Complete as many rounds as possible in 10 mins of:
Run, 200 m
2 Bar Muscle Ups
10 Burpees
“Productive achievement is a consequence and an expressions of health and self-esteem, not its cause.” -Nathaniel Branden
CHIPPER
For time:
Walking Lunge, 100 ft
50 Push-ups
50 Double Unders
25 Knees To Elbows
5 Rope Climbs, 15 ft
50 Box Jump (24 In.)s
25 Overhead Squats, 65 lbs
25 Pull Up (L)s
50 Sit-up (standard)s
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard to find alloy called guts.” -Dan Gable
30-20-10 reps for time
Abmat Situps
Kettlebell Swings 53/35lbs
Wall Ball 30/14lbs
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups
Beginners 4 Rounds, scaled weight – Intermediate 5 Rounds RX’d weight – Advanced AsRX’d
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
What you do today can improve all your tomorrows. – Ralph Marston
Option A) 10k Run
Option B) The Grizzly Bear
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