crossfit

  1. 2/21/12

    15 min to establish 1RM C&J

    then (pay attention)

    5 min shoulder touch

    rest 2 min

    8 min AMRAP

    5 strict pull-ups

    15 push-ups

    30 jumping split lunges

    rest 2 min

    5 min max rep C&J with 75% 1RM

    **This WOD is from Outlaw CrossFit. These guys claim to have this CrossFit thing figured out. SO, I figured I’d throw a couple of their WOD’s in over the past couple weeks to see how it plays out. What do you guys think? I am a huge fan of checking out other peoples methods and ideas to mix it up a bit.

    We will continue to train the Weight LIfting/Olympic movements (snatch, clean, jerk) with a bit more frequency. These movements are as functional as they get. Remember, Functional Movements recruit mulit-joint, multi-muscle groups to move a large load a long distance, quickly. They are unique in their ability to produce power. This is good. 

    Posted February 21, 2012 by crossfitsisu.

  1. 2/20/12

    EMOM for 10 min 2 back squat @ 70% 1RM. Focus on speed coming up

    then

    3 RFT:

    20 snatch balance 95/65

    20 burpee box jump

    20 K2E

    Posted February 20, 2012 by crossfitsisu.

  1. It’s that time of year again folks! This year bring us a plethora of “extreme races” including the Tough Mudder, Warrior Dash, GORUCK challenge, Spartan Race, etc. Many people train for these events like they are going to war, worrying about meeting the challenge. Fortunately us CrossFitters train for this stuff every day! Last year we attended the Warrior Dash and outside of the long run up the hill, was essentially a breeze. 

    This year, we are choosing a few events to rally around. The first of them being the GORUCK (go-Ruck) challenge. Jim Keegan, one of our fellow athletes, has done both the Tough Mudder (considered the hardest obstacle race out there) as well as the GORUCK. Jim says “The GORUCK is at least twice as hard as the Tough Mudder. It really challenges your endurance”. 

    About 12 people have expressed interest in the GORUCK Challenge and we are going to begin training for this event. This Saturday after BUTT Camp, Jim will be explaining the GORUCK in detail as well as doing a 3-5 mile weighted pack run with workouts mixed in as he goes. If you are interested in attending the GORUCK, attend this meeting on Saturday and decide if you really want to do this or if you are just talking shit. 

    Special GORUCK WODS will be done at least once a week in preparation for this event at a special time for people who are signed up for the GORUCK. If you or anyone you know is interested in doing the GORUCK, be sure to attend the meeting on Saturday. GORUCK WOD’s will be free for CrossFit SISU members who are signed up for GORUCK. If you are not a CrossFit SISU member, you will be able to train with us for this event for $200. This will include at least 10 specially designed GORUCK workouts beginning the first week of March and leading up to the event May 12th. 

    Please email or call Jason for details at 612-859-2033 or jason@crossfitsisu.com

    See you Saturday!!

    Posted February 20, 2012 by crossfitsisu.

  1. 2/9/12

    2k row

    then

    3 rft

    15 Front Squats 135/95

    15 Kb Swing 24/16

    15 Pull-ups

    Posted February 9, 2012 by crossfitsisu.

  1. 5-4-3-3-3-3 Dead Lift

    Lots of PR’s today! Nice work everyone.

    then

    7min AMRAP

    7 ball slam

    7 box jump

    Posted February 8, 2012 by crossfitsisu.