Congratulations to Metropolis Rugby on winning their first round 2013 Playoff Game (first game on grass this year!).
They put in the hard work in the gym and turf this winter. The road to Glendale, CO and the National Championship has started.
Maxmead Fitness is proud to have helped you prepare.
Good luck throughout the Spring Playoffs!
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)
Saturday, December 15th session will start at 12:00pm.
Tuesday, December 18th session will be at 3:30pm.
Unique program combining Rugby skill development and strength & conditioning for High School players.
Professional Player Chalie Baleirara (Sale Sharks), Spearhead Academy’s Rob Holder, and Ryan McDowell have teamed up to create the most unique rugby program in the country.
Rugby Skills & Strength Camp combines rugby skill development and strength & conditioning into each session. By working on rugby ball drills and decision-making skills in circuit with conditioning, each player will develop skills that will better transfer to the crucible of competition.
Unlike a weekend camp, Rugby Skills & Strength aims to build on each week’s progress to create better Rugby Players with more skill, more strength, more power and more speed.
High School players only.
Kickoff: Saturday, December 15 @ CrossFit Minneapolis
*No Class 12/22-1/5
Tuesday Classes will be 60 min; Saturday Classes will be 90 min.
Every day most of us sit for an extended period of time. And that makes us hunch forward, just a little bit. This “little bit” makes the upper back tight and folded a “little bit.”
Opening up the upper back and creating more extension and rotation will not only help you move better, but feel much better as well.
1-2 sets of 8-12 each side
Time: 10:30am-12:30pm
Location:
3225 Country Drive
Little Canada, MN 55117
(612) 770-4322
Come in workout attire, this is a participation class. Class Length 2 hours.
Good Movement is the foundation on which all performance is based.
Come to a Dynamic Mobility Workshop and you will learn how to fill your “Toolbox” full of great exercises to build that foundation and keep it rock solid!
We have several Dynamic Mobility Workshops coming this fall:
This week only, Wednesday class will be moved to Thursday night.
Then, next week we begin @Full Strength Morning classes! Starting next Tuesday morning, you will have an additional option of Tuesday and Thursdays at 7:00am.
You can still stay on your 2 day(Bronze)or 3 day(Silver) plan or upgrade to a Gold or Platinum Membership.
More programming, still @Full Strength!
All: Snatch 6×3 @85%
Adv: Snatch Pull 3×2 @100%
Int: Snatch-grip Deadlift 3×4 @110%
7 Rounds:
7 DB Thrusters, 40/30
3x
Hurdle Jumps (3 Yellow/7 white)
2x10yd Shuttle Run
Rest 30 Seconds btw rounds.
Summer Strength Camp:
Back Squat 3×5 (same as Thursday)
Press 3×5 (+2.5#)
7 Rounds:
10 KB Swings
3x
7 Hurdle Jumps, 12″
2x10yd Shuttle Run
Rest 30 Seconds btw rounds.
Wisconsin- 2011 Big Ten 7s champs
Wisconsin Rugby Club
The Metropolis Metromen
This weekend, the 3 rugby clubs of my life were all playing for National Championships.
The University of Wisconsin Badgers were in Philadelphia at the College Rugby Championship(CRC) 7s. Meanwhile, in Glendale, CO, Metropolis was in the Men’s Club Division 1 semi-finals and Wisconsin Rugby Club was there in Division 2.
Each team played with the passion and fire that has made me proud to be one of them throughout the years. The Badgers fell to evential champs Dartmouth in the quarterfinals finishing Top 8. They played without one of their stars and still come out swinging. WRC, who scored in injury time to win their semi-final, finished second to Rocky Gorge today, and Metropolis, whose Metromen I am still one, lost Saturday to Champion Belmont Shore and today, in a tough one, to Midwest Rival Palmer Chiropractic College.
None brought home the final prize. However, the battle each fought to earn the right to get to the mountaintop and stand there with the other worthy teams was epic.
That I was able to follow each team on TV( Badgers) or livestreaming (Metropolis & WRC) was awesome! How far has rugby come since 1994 when I played my first match for the University of Wisconsin. Coached by members of Wisconsin Rugby Club, we won a league title. Skip, Stuart, Scotty, Rich, and on and on…those men welcomed me in and showed me how awesome the game is, not just to play on the field, but to join the brotherhood of players.
My first 7s was with Wisconsin Rugby Club’s men’s side. I carried that love to Minneapolis, where Metropolis 7s team was my first taste of elite competition. Pedro and Thor showed me how to play with brains and speed. A few years later, Metropolis 15s caught up with our 7s. I was part of the team that won a Midwest title, brought us back into Division 1, and I got to play in 2 national tournament runs.
Thinking about my small piece of each club made the weekend’s success for each very sweet. Victories were not the only prize this weekend in Philly and Glendale. The constant pursuit of greatness and the bond of brothers, those are the prizes each won.
Today, I am proud to be a UW Badger, a WRC rugger, and a Metropolis Metroman.
WOD for 6/4/2012:
Clean& jerk 3-3-3-3-3
then-
For Time 12-9-6 reps of:
TTB
Box Jumps 28/24
15′ MB throw 40/20
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
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
Britt Ringstrom & Adam Sullivan at CF Games North Central Regional
WOD for Friday, 5/18/2012
400m Run x 3 (rest 2-3 minutes btw sprints)
Then Rest 10 minutes
AMRAP in 7 Minutes:
7 Hang Power Snatch (115/73)
7 High Box Jump (24”/20”)
