Cycle 2 – Week 8 – Session 3 Program intensity – 90% A.) Power Jerk + Split Jerk – 6×1 (keep adding weight, no misses) B.) Snatch – work up to single @ 90% Clean and Jerk – work up to single @ 90% C.) Back Squats – Work up to Heavy single W/ 3 second Pause – (heavy = 90%) If you have back squatted more than 2 times this week you are either work on…… Front Squats – Same rep scheme as Back squats or Snatch Deadlifts – 4×3 Clean Deadlifts – 4×3 Core – your choice Mobility – 10 minutes minimum   Question of the day – What is your favorite accessory exercise? Read more

Why Weightlift?     Why weightlift? My immediate answer, why not? That is a really easy question for me to answer these days. I am currently training for the American Open which is an Olympic weightlifting competition that will be taking place in Texas in December. But first things first, the MN Open, hosted by our very own Crossfit Progression. So really, why wouldn’t I want to lift heavy weights for competition? Sounds like fun, right?? “Girls do not lift weights!” This was one of my famous quotes to the coaches the second day I showed up to Crossfit Progression. I didn’t want anyting to do with this heavy piece of metal that hurt my hands, wrists, clavicle, shoulders, neck and spine. I can confidently say that I had not touched a barbell since the 9th grade when I was first introduced to bench pressing. Honestly, that was the first...Read more

THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price Fitness A.  4 Sets NFT 5/5 x Kettlebell Presses – Demo Video 45 Sec Rest  8-10 x Strict Ring Rows – Any Grip  45 Sec Rest  B.  For Completion  50/40 x Calorie Row  25 x Push-ups  60 x Mountain Climbers – 30 each leg  30 x Sit-ups  70 x Single-unders  35 x Air squats  Performance  A1.  OHS – 5 x 5 w/3 Min Rest  A2.  Superset with 10 – 15 Hollow Rocks  B.  AFAP  50 x Double-unders  20 x Single Arm Front Rack Lunges (Right Arm) @ 1.5 pood/1 pood ...Read more

THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price Fitness A.  EMOM – 15 Mins 8 x Power Swings B.  For completion 400M Run 1 Min Rest 21 – 15 – 9 Jumping Pull-ups Mountain Climbers x 2 Performance A.  EMOM – 15 Mins 1 x Pause Clean (Knees) + Jerk B.  AFAP 800M Run 21 – 15 – 9 Box jumps @ 24inch/20inch C2B Pull-ups Sport A.  EMOM – 15 Mins 2 x TNG Squat Cleans B.  AFAP 800M Run 21 – 15 –  9 C2B Pull-ups HSPU Box jumps @ 24inch/20inch Games Track 2014  A.  Pause Front...Read more

  If you want drastic gains, drastic measures must be taken. If you have kept up with my other blogs the past couple of weeks you know the first step towards improvement is developing a high level of consistency in everything you do. Where I see a lot of people start to struggle or “plateau” is when they stop adding weight to their lifts. Bottom line if you want to get stronger, you need to pick up heavier objects on a more consistent basis. Each week you should expect to lift heavier weights. I’m not talking 20 lb gains a week but you need to push it. Check your WOD book, or whatever you keep track of your lifts in and if you noticed you Back squatted 100 lbs for your final set last week you better have 105 lbs on the bar for you final set of back squats...Read more