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CrossFit St.Louis Park!

by: Ryan - February 13th, 2013   Filed under: Crossfit, Events, Rugby Add Comment

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The change is coming!

CrossFit St. Louis Park will be open this weekend. And starting with Rugby Skills & Strength Camp this Saturday, February 16, Maxmead Fitness will be operating in St. Louis Park.

We are very excited to make this move. More space for speed work, more room for the “dirty” work, sleds, big hammers and, yes, Sandbags!

Stop in and check it out next week as the finishing touches are put on and we get ready to roll up the sleeves and get to work.

@Full Strength
Monday & Wednesday
7:30pm

Rugby Skills & Strength Camp
Tuesday
3:30pm
Saturday
12:00pm

(Due to a recently scheduled workshop, RSS on Saturday Feb. 23rd will be at CrossFit Minneapolis)

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Wade’s Army

by: Ryan - November 13th, 2012   Filed under: Crossfit, Rugby, Strength, Workouts Add Comment

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On Monday, I performed “Wade”, a hero workout in honor of a tough little kid, Wade DeBruin.

Please check out CrossFit Football for more information on how to honor this brave, little twin.

Workout for 11/14/12

Front Squat Find 5RM in 3 sets
Clean technique

3 rounds for time of:

5 Over-the-Box Jumps 20″ with alternating Lateral Box Top Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Box Top Jumps 20″

Rest 1:1

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Workout for 10/22/2012

by: Ryan - October 22nd, 2012   Filed under: Crossfit, Olympic Weightlifting, Rugby, Strength, Workouts Add Comment

Snatch 5×1 @80%
LB Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
Then:

Complete 5 rounds:
20 Sandbag Step Ups – 20″ box (10 each leg) 70/50
20 GHD Back Extenstions
Max Rep Strict Pull Ups

 

Test Yourself Against the Best

by: Ryan - July 13th, 2012   Filed under: Competition, Crossfit, Olympic Weightlifting, Strength, Workouts Add Comment

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Saturday brings us the the second(or third) day of the Crossfit Games. CFMN’s own Stacy O’Reilly is in 10th place in the Masters 45-49 division, well within striking distance of a podium finish.

The workout Saturday allows you to test yourself against the Firebreathers in the individual competition. They perform the SAME workout Friday night, Only with big, heavy balls!

@Full Strength
BB Gym
Find 1RM Clean in 12 minutes

Metcon
Crossfit Games
Friday Night Individual Workout (Modified)

3 Rounds for time of:
8 cleans (155/105 or 60%1RM)
100 foot Sandbag carry (120/80
7 handstand push-ups
100 foot Sandbag carry

Summer Strength Camp

8 Rounds:
Sprint 120yds
max Pushups in 60sec
at end of 60 sec, sprint again
record # of pushups

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Workout for 6/30/12

by: Ryan - June 30th, 2012   Filed under: Crossfit, Olympic Weightlifting, Running, Strength, Workouts Add Comment

@ Full Strength:
Adv:
7×1 Snatch AHAP, 60 sec rest btw
Snatch Balance 4×3, 60 sec rest btw

Int: 5×2 Snatch AHAP, 60 sec btw
Snatch Balance 4×3 @70% Snatch 2RM

Beg: 10×3 Hang Snatch+OHS

4 Rounds of:
15 DB Hang Cleans, 45/30
20 Hammer Strikes, 14/10.5
50yd Sled drag, 90/70

Summer Strength Camp:

10 Rounds:
Max Pushups
50m sprint
Walk back rest

*Record number of Pushups*

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Workout for 6/23/2012

by: Ryan - June 22nd, 2012   Filed under: Crossfit, Olympic Weightlifting, Strength, Workouts Add Comment

Clean 7×2 AHAP

4 Rounds for time of:
6 (Split) Press 95/65
10 Renegade Rows(w/Pushup) 45/30
12 Over the box jumps 24/20 (Landing on Box is acceptable)

Alternate WOD:
5 Rounds of
10 Renegade Rows(w/Pushup) 70/45
150m Sandbag Carry 120/70

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WOD for 6/20/2012

by: Ryan - June 20th, 2012   Filed under: Crossfit, Olympic Weightlifting, Strength, Workouts Add Comment

KB TGUs 3×3 each AHAP

5×3 High Hang Cleans+1 Jerk , heaviest possible. rest 60 seconds

4 Rounds of:
8 Deadlifts 225/135
12 Pullups
16 HR Pushups

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Saturday 6.9.12 WOD

by: Ryan - June 9th, 2012   Filed under: Crossfit, Olympic Weightlifting, Strength, Workouts Add Comment

 

Adv:

Snatch 4×3@65%

Back Squat 3×5@70%

Rest 60sec btw

Int:

Snatch 5×2@65%

Back Squat 1×5@70%

Rest 60sec btw

Beg: Hang Power Snatch 5×3@60%  Rest 60sec btw

then…Complete 3 rounds of the following of:

Sledge Hammer Strikes Right – 1 minute 13/10.5

Alt Jumping lunges(Knee-to-floor)  - 1 minute

Sledge Hammer Strikes Left – 1 minute

Dumbbell Hang Clean 45/35 – 1 minute

*Rest 1 minute between rounds

*Score total reps  

Well Done Britt!

by: Ryan - May 22nd, 2012   Filed under: Coaching, Competition, Crossfit, Events, Gymnastics, Olympic Weightlifting, Strength, Workouts Add Comment

Britt Ringstrom-14th @CF Games North Central Regional

This weekend, Britt Ringstrom finished 14th the Crossfit North Central Regional.  She overcame a 35th placing in the first event to storm back to as high 8th at one point! She made the cut for the last workout and battled at the muscle-ups until the bell sounded.

We, at Maxmead Fitness & Crossfit Minnesota, are all immensely proud of her!

We are looking forward to more handstand pushups and Muscleups for a run at the 2013 Crossfit Games!

Tuesday’s Workout:

Heavy TGUs (DBs or KBs)

4×3 each hand, AHAP

4 Rounds of:

10 Burpees

200′ Farmer Carry AHAP

Monday’s Workout:

Find Clean & Jerk 1RM

Find Back Squat 1RM

300yd Sled Drag 160/135

Britt moves up!

by: Ryan - May 19th, 2012   Filed under: Competition, Crossfit, Events, Olympic Weightlifting, Running, Strength, Workouts Add Comment

After a tough first workout, Britt Ringstrom is currently at 10th place in the 2012 Crossfit Games North Central Regional!

Click here to keep track of Britt!

Saturday’s WOD:

All:  in8 Min 1RM Snatch (Beg-4×3)

Adv:

1 ¼ Front Squat-3×5 @75%

 

Int:

Front Squat- 3×5 @75%

 

Beg:

Front Squat 3×5

 

5 rounds for time of:

5 Sandbag Clean & Press, 80/50

7 Russian KB Swings 70/53

150 meter run