Monday, March 31, 2008

3-31-08 WOD

Billy learned the hard way to never call the women of CrossFitMN "girls". Great job on your first week of training Billy!



Deadlift 15x (135m, 95w)
GHD Sit-Ups 15x

Saturday, March 29, 2008

3-29-08 WOD

Team Challenge


30 DB Thrusters

30 Pull-Ups


20 DB Thrusters

20 Pull-Ups

Head to Head and Team vs Team!

Friday, March 28, 2008

3-28-08 WOD

Diehard CrossFitter, George. 58 years young.

(M75#, W45#)

25 Presses
25 Burpees
25 Push Presses
25 Burpees
25 Push Jerks
25 Burpees

Thursday, March 27, 2008

3-27-08 WOD

4 rds

400M for time
3 minute break between rounds

(you should have three separate times)


150 Wallball for time

Wednesday, March 26, 2008

3-26-08 WOD

4 Rounds For Time


10 Front Squat

10 Push Jerks

10 Thrusters

Rx: M75lb, W45lb

Tuesday, March 25, 2008

3-25-08 WOD Straight from HQ!

It's been a while since we have done a workout right from HQ.


Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

(you should have 5 seperate scores)

Monday, March 24, 2008

3-24-08 WOD

21 one arm swings
21 pull-ups
15 one arm swings
15 pull-ups
9 one arm swings
9 pull-ups

Thursday, March 20, 2008

Maltz Challenge

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Airforce PJ (Pararescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. He and his fellow servicemen represent all that is good and honorable about the U.S. intentions in Afghanistan.
According to those close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Photos provided by his brother show MSGT Maltz as a big, strapping guy with a determined look in his eyes. He can be seen making jumps out of a C-130, seated and armed in a helicopter, and in the desert with about 150 pounds of gear strapped to himself. He was without a doubt a man's man. So bearing this in mind, we knew that this WOD would have to be particularly challenging. Here is what we came up with-an eight-event WOD that is sure to tax even the most finely tuned PT animal:

You are challenged to complete the entire workout in the shortest amount of time possible for you:

400 meter run
50 pull ups (alternate form for women)
100 meter fireman's carry or 200 meter farmer's walk with 50 pound dumbbells (25 for women)
50 dips
100 push ups (50 for women)
50 knees to elbows
100 situps
400 meter run

Thanks to our friend Billy Rodgers at CrossFit IOWA we are honored to participate in a workout that honors Master Sergeant Maltz. MSGT Maltz is the late brother of one of CrossFit IOWA's very own agents and it is with great humbleness that we invite you to suffer through this intense workout; a small price to pay for the sacrifice that MSGT Maltz made for us.
CrossFit IOWA will be participating in this same workout tomorrow (3/21). Compare your times:

Wednesday, March 19, 2008

3-19-08 WOD

4 Rounds For Time

- 20 Pull-Ups
- 20 Box Steps with dumbbells/kettlebells
- 20 Kettlebell Swings
- 20 Sit-ups (GHD)
- 20 Explosive Sprints (20ft) or 10 100m Rows at Sprint pace

Maltz Challenge - UPDATE

Here it is.

Tuesday, March 18, 2008

3-18-08 WOD

For Time:

Run 400m
21 medicine ball cleans [wmv][mov]
21 knees to elbows [mov][wmv]
Run 800m
15 medicine ball cleans
15 knees to elbows
Run 1200m
9 medicine ball cleans
9 knees to elbows

(see 5-23-07 and 7-27-07)

A little competiton never hurt anyone!

Okay, some of you have been hitting it hard for a while. Why not test yourselves against some of your fellow CrossFitters?

Monday, March 17, 2008

Maltz Challenge This Thursday and Friday

Along with CrossFit Iowa, we will be participating in the Maltz Challenge Thursday and Friday!

Stay posted for details.

3-17-08 WOD Happy St. Patrick's Day!


For Time - Complete a Total of 400 reps using any combination of exercises

*Cannot perform more than 100 reps for any given exercise or less than 20

1. Pushup

2. Situp

3. Double-Unders

4. Ring Row

5. Burpee

6. Kettlebell Swings

7. Pull-Ups

8. DL, HPC, Front Squat, Push Jerk, Back Squat with PVC

Saturday, March 15, 2008

3-15-08 WOD

Team Challenge

Teams of Two

100 Pull-Ups
160 Squats
1 mile run

Each partner must complete each exercise before the team may move on to the next station.

Friday, March 14, 2008

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

3-14-08 WOD

Peter running the 400m with his bike in preparation for Cyclocross/Psychocross

400m carrying 20lb ball

25 ring dips
25 ring rows Rx is body parallel to ground (feet on box to get parallel)
25 wall ball

3 rounds for time

The Short List

The list has been narrowed down.

Here are the finalists for the new shirts. We will be running 4-5 different taglines.

This is your chance to select what we run!

CrossFitMN: Try our Frozen Kool-Aid
CrossFitMN: Kool-Aid Popsicles for everyone!
You're not tired, you just think you're tired.
Ain't so bad.
There's fit. Then there's CrossFit.
Flat on your back in 20 minutes or less.
Thank you. Come again.
Gym class everyday!
Ask me about Fran, Mary and Helen.
The cure for the common workout.
:20 is a looong time!
Burpees, snatches and muscle-ups, OH MY!
3..2..1.. GO..
Push, Pull, Run, Jump, Climb, Lift, Repeat
Uphill In Both Directions
Making Tough Cookies One Batch at a Time
If you only knew...
Some of the best jerks around!
Take this medicine ball and call me in the morning
Boot camp for your boot camp
Boot camp on crack
Strong like bull.
Crossfit: No, it Doesn't ever get Any Easier
This ain't no 24 hour fitness
Come with me if you want to live.
"Tabata this!"
"Are you fit? Prove it.."
What's a pec-deck?
In Between Purgatory and Hell
Sorry, the Gym Has No Mirrors
This is your grandpa's gym.
Machines? We don't got no stinkin' machines!
Holy sh%t!

That sucked. I loved it!
Popeye had spinach. I have CrossFit
Designed by sadists for masochists.
Your inner-athlete wants out!
Hard is good.
Creating scarier monsters than Dr. Frankenstein
Phy Ed for grown ups.
Power to the people.
Some things you just can't fake

Thursday, March 13, 2008

3-13-08 WOD

From CF Santa Cruz

3 Rounds for time:

400m Run
21 KBS (Heavy)
Max Rep Back Squat (Gents use 135# and Ladies use 95#)
12 Pull Ups

Wednesday, March 12, 2008


Here is a great video of Coach Glassman discussing the kip.

Gold Star for Rand for doing his homework!

3-12-08 WOD

"Tabata This"

:20 on and :10 off

Row (cals)

Tips from CF HQ:

Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.

Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work

Rowing first reduces reps on all other exercises. Rowing reps are not seriously affected if done last .

Improvement happens really fast when the workout is done consistently (bimonthly).

High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Tuesday, March 11, 2008


For Time

21 Push Press
15 Push Press (+10lb)
9 Push Press (+10lb)

You get to choose. Run or Row!

Monday, March 10, 2008

What is CrossFit?

A nice video produced by CrossFit North (

3-10-08 WOD


Heavy KB Swings

Max Push-Ups in 2min.

Saturday, March 8, 2008

3-8-08 WOD



400 Meters
Overhead squat 95 lbs x 15

Friday, March 7, 2008

GHD Tutorial


Coach Greg Glassman Glute-Ham Sit-up Elements Lecture Clip...[wmv][mov]

3-7-08 WOD


21-15-9 reps of:

Deadlift 225 (Rx)
Intro to the Deadlift, Mark Rippetoe - video [wmv] [mov]

Handstand push-ups

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane." (From CrossFit HQ)

Wednesday, March 5, 2008

3-5-08 WOD



50 GHD Sit-Ups
50 GHD Back Extensions

Tuesday, March 4, 2008


Our friend Mike Malloy, a Camarillo JJ brown belt, Air Force PJ and all around nut, gave us this one. Thanks pal!

60 Cal row
60 Situps
50 Box Jumps
50 Jump Squats
40 Pushups (Hands Close)
40 Burpees w/pushup
30 Back Extensions
30 Pullups

Saturday, March 1, 2008

3-1-08 WOD

21-18-15-12- and 9 rep rounds of:

95 pound Deadlift [wmv][mov]

95 pound Hang power clean [wmv] [mov]

95 pound Front squat [wmv][mov]

95 pound Push jerk [wmv] [mov