May 2012
21 posts
2 tags
Memorial Day Schedule
We will be having only 1 class on Monday at 9:00 am. In honor of our service men and women who have fallen, we will be doing CrossFits most famous hero WOD, Murph. Read more about the workout and who Murph was here: http://www.crossfit.com/mt-archive2/000881.html
May 26th
2 tags
5/24/12
“DT” Five rounds for time of: 155 pound Deadlift, 12 reps (or 65% 1 RM Jerk) 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
May 24th
2 tags
5/23/12
21-15-9*-15-21 Clean & Jerk Lateral jump burpee *-Run 800meters This will conclude our burpee hell week. Thank you. 
May 24th
2 tags
May 22nd
1 tag
May 20th
1 note
1 tag
May 19th
1 note
1 tag
No 9:30 class Friday
There will be no 9:30am class on Friday 5/18/12. All other classes will be held as scheduled.
May 18th
9 tags
5/17/12
In keeping with the theme of  ”Clean Week”… 5 attempts to achieve a 3 rep max, touch-and-go squat clean then Buy in: tabata hollow rock rest 1 minute 6 min amrap 10 ball slam 10 box jump rest 1 minute Cash out: tabata hollow rock  Speaking of Clean Week, how is your diet looking these days?
May 17th
1 note
2 tags
5/16/12
100 Clean and Jerks for time 95/65 EMOM (every minute on the minute) do 20 dubs/40 singles start the WOD with jump ropes - if dubs are taking more than 30 seconds, switch to singles. 
May 17th
9 tags
5/15/12
WODS UP!! 250m waiters walk 25 burpees 25 T2B 25 wall ball 20/14 25 sit-up 250m waiter walk 45/25
May 15th
2 tags
5/14/12
3x3 Deadlift, HPC, Front Squat 60%/70%/80% of Front Squat max then 400m run 4 rounds of the couplet 15 clean 135/95 30 dubs 400m run at end
May 15th
1 tag
Butt Camp!
Butt Camp will be held at it’s normal time on Saturday 5/12/12. Pat and Jason will be doing the GORUCK so Marcus will be the coach. He’s the tall, blonde, good looking guy who usually comes late to the 5:30 class.  Be nice, pay attention, and be ready for a doozy…
May 11th
2 tags
5/11/12
“Hope” This is the new Fight Gone Bad. Same format, 1 minute at each station with a 1 minute rest between rounds.  3 Rounds: Burpees Power Snatch 75/50 Box Jump Thruster 75/50 C2B Pull-ups
May 11th
9 tags
5/10/12
4 rounds for time: 250m sprint 20 box jump 24/20 20 SDHP 75/50
May 10th
2 tags
5/9/12
Another glorious WOD today! So nice to hit those ladies eh? “Barbara” 5 rounds for time: 20 pull-up 30 push-up 40 sit-up 50 squat Rest 3 minutes between rounds Scale as needed to get rounds done in under 8:00
May 10th
2 tags
Tender Lemon-Parsley Brisket | Mark's Daily Apple →
This HAS to be good!
May 9th
1 tag
May 9th
May 8th
9 tags
May 8th
1 tag
May 3rd
2 tags
5/2/12
30 HSPU 40 Pull-ups 50 KB Swing 60 Sit-up 70 Burpees
May 2nd
2 tags
WODS UP!
5/1/12  Mayday Relay! Teams of three for 750m (250 each) The Champions with a time of 2:35.7 Covy, Jason and Lauren from Kansas City then 50-40-30-20-10 wall ball 14-12-10-8-6 burpee pull-up
May 1st
9 tags
May 1st
April 2012
23 posts
9 tags
Apr 26th
9 tags
4/24/12
Deadlift up to 90% 1RM then 21-15-9 Power Clean 135/95 Wall Ball 20/14
Apr 25th
1 tag
Volleyball League
Who wants to be on the SISU sand volleyball league Sunday nights at Fletchers? The first 4 women and 1 guy to give Jason $50 cash are in (Jason, Pat and JD are already signed up). A second team will be added if there is enough interest. This will include a custom 2012 SISU Volleyball T-shirt with a cool saying on the back. Games begin Sunday May 13th. We are looking for 4 men and 4 women.  Rules...
Apr 24th
7 tags
4/23/12
5 rft: 9 HSPU 7 pistol Each leg 2 rope climbs 50 dubs/150 single
Apr 23rd
2 tags
4/19/12
Chipperville! 30 ball slams 25 pull-ups 18 dips 40 wall balls 75 sit-ups 21 box jumps 50 push-ups 400m run 20 HSPU 100 kb swing
Apr 19th
7 tags
4/18/12
Back Squat 5@ 65% 5@70% 5@75% then 8 min amrap 1 rope climb 10 burpees
Apr 19th
7 tags
Insider Tip
Wear some sort of leg protection today…
Apr 18th
11 tags
Apr 17th
1 tag
Apr 12th
WatchWatch
Pedal Pub Time!! We are organizing a Pedal Pub tour of Nordeast Minneapolis June 2nd.  The first 16 people to sign up and PAY $30 are in. It will be in the early afternoon (3:00-ish) and will go for two hours. The $30 will include some canned beer (2 cases) and some munchies.  Please sign up at gym and bring a check or cash to hold your spot. The time slots are filling quickly so the sooner we...
Apr 11th
“It doesn’t have to be fun, to be fun”
– A lot of people
Apr 11th
8 tags
4/10/12
Snatch work then 15 min amrap: 10 Front squat 10 push press @ 65% 1RM  250m run 
Apr 10th
9 tags
4/9/12
21-15-9 Burpee-wall ball 20/16 Kb Swing 24/16kg pull-up
Apr 10th
“Wow. This (SISU Butt Camp) makes my regular boot camp look like Kindergarten.”
– Anonymous Globo-gymmer who visited over the weekend and decided to join…
Apr 9th
1 tag
What do Bubba Watson and Amber Goetz have in common?
Apr 9th
8 tags
4/5/12
Buy in: Tabata Squats then immediately go into 3 RFT: 10 deadlifts @ 75% 1 rep max 10 jumping lunges (each leg)  Cash out: 125m sprint forward then 125m sprint backward
Apr 5th
8 tags
4/4/12
10 min clean pull work then 250 row 21 power clean 50% 1 rm 250 row 3x max pull ups. Rest 1 minute between attempts 250 row 3x max dips. Rest 1 minute between attempts 250 row
Apr 5th
13 tags
4/3/12
1600 m run 50 wall ball 800m run 40 wall ball 400m run 30 wall ball
Apr 5th
3 tags
Apr 3rd
2 tags
Apr 3rd
11 tags
Saturday Butt Camp
This weekend is our 2nd Annual Masters WOD! Last year Cathy won the Green Jacket with a -1 on 9 ‘holes’! This year Cathy is not able to participate Rx’d so the title is up for grabs! Class will start as usual at 9:00 and will be followed by drinks and food! SISU will be providing Four Cheese Pimento sandwiches (extremely un-paleo Melissa) as well as the ingredients for Poinsettia...
Apr 2nd
March 2012
33 posts
Butt Camp at 8:30
Special guest and retired Navy Seal Larry Yatch will be teaching basic defense skills and incorporating them into the Butt Camp WOD this Saturday morning at 8:30 am. Do not miss this event! This will be informative, fun and challenging!!
Mar 30th
Burpees and walking lunges...
“it did not look that hard”… 5 RFT 15 Burpees 30 overhead lunges (30% of BW)   Steph ripped through this with 13:45, using a 35lb plate; followed by Alex with 14:53 using 60lbs!  Great work by everyone…. Reminder about Saturday morning.  You won’t want to miss…
Mar 30th
1 tag
“If you train hard, you’ll not only be hard, you’ll be hard to beat”
–  Hershel Walker
Mar 29th
2 tags
3/28/12
Back Squat 10@50% 1 rep max 7@65% 5@70% 5@75% 5@75% 5@80% 5@85% Rest at least 90 seconds between reps then 100 Abmat Sit-ups for time Dave PR’d his squat by 100lbs AND his 100 sit-ups by over 2:00? In a month?!? What is going on here…
Mar 29th
10 tags
3/27/12
20 min AMRAP 10 kb swing 20/16 20 push-up 30 squat to kettle bell 40 dubs EMOM 3 power snatch 95/65. Start WOD with snatch
Mar 28th
8 tags
3/26/12
“The Seven” 7 rounds for time: 7 HSPU 7 Thruster 135/95 (or 60 % body weight) 7 K2E 7 Dead Lift 225/135 (or Body Weight) 7 burpee 7 Kettle Bell 24/20 7 pull-up
Mar 27th