Crossfit Devils Lake

Shopping advice from Robb Wolf

2009-09-15T21:08:00.000-05:00

http://www.scribd.com/doc/19791402/Shopping-Food

Here it is, enjoy.

After the 2nd workout

2009-09-15T20:20:00.002-05:00

Well I have nothing significant to report, a few of the girls showed and actually put up some impressive #'s. Now I wasn't there to supervise so the workout was very straight forward and not too difficult, this coming Sat will be a little more intense :), with a lot of practice on the basics.

For the girls, I have some of Robb Wolf's info on shopping that he supplies to his clients for you next week.

I can't believe you are getting all this for free.

Grouse Hunting and my wonderful wife

2009-09-12T06:25:00.002-05:00

I am on the way out the door for opening day of Grouse/partridge hunting in the great state of ND. Earlier this week my Sara (my wife) decided it was time for her to get on with the whole workout and health thing and she invited several of her friends to come out and workout in the garage, explained to them that I would be able to help all of them along with their goals, and they made a competition out of it. I am the last person in the world to turn down an opp like that, but it is huntin season and I do have priorities. So I have decided to see how dedicated these ladies are and put a dynamic warm up complete with pics/instructions, a few initiation exercises, and a short/easy metcon for the ladies to perform this AM.

I will be posting progress as well as info here for the ladies to read as they continue their journey. Good luck ladies :).

"BUBBA"

2009-05-05T19:03:00.002-05:00

21 squat thruster 95# and pull ups
15 squat cleans 95# and HSPU/or PU
9 push press 95# and Renegade rows 24kg KB
9 squat thruster 95# and pull ups
15 squat cleans 95# and HSPU/or PU
21 push press 95# and Renegade rows 24kg KB

For Time

Some eye opening info on coranary artery disease
Insulin Resistance and Coronary Artery Disease, Must Read!

Return trip to CrossFit MN

2009-04-11T12:23:00.004-05:00

Well on Easter break in Victoria, MN I made my way back to CrossFit MN for a WOD. Its always enjoyable to be on the other end of what the format is going to be for the day.

Thanks Ryan for the great workout. It was very enjoyable.

Happy Easter

Back on Track

2009-03-09T06:28:00.003-05:00

Well one more week left of the Bantam A grind. Playoffs this coming weekend.

Time to get back after this operation.

Here is a good read from Doug Chapman of Hyperfit

http://www.hyperfitusa.com/hyperfit_usa/2009/03/questions.html

Enjoy.

This AM
Only 2 brave souls

Diane
21-15-9

Deadlift 225
HSPU (assisted if need be)

Enjoy

T-nations opinion on CrossFit

2008-11-08T21:01:00.002-06:00

Chris Shugart a writer for T-nation, a great website full of information on training and nutrition, gives his opinion on CrossFit.

It's a pretty good read, and pretty true to the point. Enjoy.

Ninety-nine ways to die

2008-10-24T07:16:00.002-05:00

John Gilson of Again Faster has this to say about the recent cautions about starting a high intensity exercise program for fear of Rhabdo.

http://www.againfaster.com/articles/ninety-nine-ways-to-die.html

Here's an excerpt:"You are going to die. One day, you will be buried, cremated, or otherwise disposed of, returned to the carbon cycle from which you came. Hopefully, someone will cry, and you'll leave the world with fond memories of your brief existence.Odds are, your parting will not be the result of exercise-induced rhabdomyolysis. This occurrence, in which the rapid breakdown of muscle fibers overwhelms your kidneys with renegade proteins, is rarely fatal. It is painful, but it will not send your loved ones coffin shopping.You're far more likely, epidemiologically speaking, to die of heart disease, cancer, diabetes, or one of myriad other ailments impacting our sedentary, insulin-insensitive population. The trip from the couch to the crash cart occurs far more often than the trip from the platform to the emergency room..."

Brent Burns at CrossFit MN

2008-10-21T20:36:00.002-05:00

Here is a video of Minnesota Wilds Brent Burns doing "Fight Gone Bad"

Its good to see that CrossFit is making its way into the Pro Ranks. Pretty soon everyone will be doing it and you guys will be ahead of the pack.

Jake

For those of you MIA, time to come back.

2008-09-26T22:06:00.003-05:00

Tony you need to get back into the gym, they're running out of kittys.

Things are busy here at CrossFitDL, we have 2 groups of dedicated athletes a group of 6th grade and under and a group of 7th and older, they are all hockey players.

Deads and Burpees (oh my)

2008-08-25T03:56:00.000-05:00

Here is a workout from the CrossFit games.

deadlift 275 x5

10 burpees

repeat 5x

For Time

Enjoy

If you think CrossFit is too hard....

2008-08-24T06:48:00.003-05:00

If you think CrossFit is too hard for you to do, take a look at Chris Holt's story. Chris is co-owner of CrossFit Threshold.

Chris that is very inspiring, you have truly overcome some serious obstacles.

How's this for an endorsement

2008-08-23T12:41:00.002-05:00

There is plenty of info out there for training CrossFit for health and longevity, we are sneaking in to the athletic realm. Here is a great endorsement for what training CrossFit can do for your athletic potential. mov (mac) wmv(windows)

Doesn't get much more straight forward than that.

Chicago Iron Sport, UAH Hockey, and back in DL

2008-08-21T21:50:00.002-05:00

I am currently in Chicago for the AAOSM NHL physicians meeting, starts tomorrow and I got in early today and figured I should make it to at least one of the CrossFit affiliates here in town.

The closest to the hotel I am residing in was CrossFit Iron Sport. Following my nice 2.4 mile walk, Rudy welcomed me with a taste of Strict Cindy, one person watches and counts only good reps, while the other works. I put in my worst effort ever, be it the travel and nutrition issues that go with it, or fatigue from a previous Tabata something, or the fact that I had someone counting good reps that caused this? I don't like to make excuses so we will got with the latter and use it to motivate me to be more strict with my training and instruction. And help motivate me to dial in my nutrition, it has been a long Summer and I can tell both in the mirror and every morning we workout.

A big thanks to Rudy and the gang, thanks for the Ass whoopin.

I got a call today from an athlete that I have been working with long distance, he was a Texas Tornado, which is how I met him, and is beginning his second year at UAH. He was given an ultimatum of sorts by his coach and called me for some advice on nutrition and Training. I gave him a simple version of the Zone and told him no Beer, and minimize the drinking. This is a tough task for a college hockey player :). But Tommy stepped up to the challange. He was also given a 5 on 2 off CrossFit ME workout, I knew he was in good hands as far as O-lifts go with Kris Kotrla and Johk Kasa of ZoomSports Frisco.

He reported a couple days ago and testing started yesterday. He made some incredible improvements over the Summer and was named assistant captain. Congrats Tommy, looking forward to watching you play again this year hopefully the schedule works out.

The Men of CrossFit DL are on their own the rest of the week.

EJ today

Tomorrow a strength day with some 5x5 sets total body workout with a TGU 2x5 finish.

Good luck Men, See ya Monday.

What has crossfit done for you.

2008-08-13T19:51:00.001-05:00

Mike Pietragallo of crossfit Pittsburgh has an excellent write up about what crossfit has done for him. You can find it here.

Crossfit Total in the AM be ready.

The guys at Crossfit DL have agreed to jump on the Zone and stay as paleo as possible. We are going to begin after Labor day, 28 days of strict zone proportions and paleo during the week. Then next 2 weeks we will cover all the great information that the Crossfit community has made available and what I have gotten out of the encyclopedia of all that is Zone and paleo Robb Wolf .

I will also be making an attempt at being more consistant in my blog updates, maybe put some photos and eventually video.

See ya in the AM

CrossFit MN

2008-08-08T14:56:00.002-05:00

I would like to thank the crew at CrossFit MN in Eden Prairie for the workout this afternoon. It was great. We did a great team workout and my legs are still smoked. I may have to start using that occasionally for our workouts.

The boys did Fran on their own, wonder what kind of times they got.

Here is some video to get you prepped for the olympics. Andres Dudas, olympic swimmer and Sonz Decatur member, tackles Fight Gone Bad for the first time. (wmv) (mov)

Everyone have a good weekend, good luck to K. Thompson in MN playing for the North team in the Selects tournament. I may try and make it up there for a game Sat.

Jake

Intesity, Not Volume (to a point)

2008-07-23T16:51:00.003-05:00

Here is an excerpt from an article written By Ricky Frausto, CrossFit Omaha

Intensity, not Volume (to a point)!

�In the beginning, those that are new to CrossFit become addicted to CrossFit because of the way it challenges them both physically and mentally. It challenges them to a point they are not normally used to. Because of this, they come back for more and more. When they fail they find a way to scale it so that they can push through for as many rounds as possible, as a way of punishing themselves for not being good enough. It is almost sadistic in nature. They love it and somehow unknowingly that is why they love CrossFit, because it reveals a side of them that is weak and they don�t know why that weakness is there but they will do anything in their power to rid themselves of that weakness. �

Here it is in its entirety http://premium.fileden.com/premium/2008/3/13/1811429/Intensity.pdf

Tomorrow we will go after a workout from the crossfit games. Tune in tomorrow to find out which one.

Monday

2008-07-21T20:18:00.002-05:00

This AM we did Candy
20 pull ups, 40 push ups, 60 squats
we only did 3 rounds due to the long weekend
Time to beat 15:23

The A.P.E. class has only make up sessions left this week
The athletes did "Jumping Helen" subbed 20" box jumps for swings

Keaton came in on top with a legit 10:23 2 minutes faster than his previous best.

Here is an excellent article written by Keith Wittenstein discussing how there is always a reason to quite when life gets tough however, success is about not letting anything stand in your way.

The article can be read by clicking the link below
http://crossfitvirtuosity.com/blogs/articles/18-articles/149-path-of-the-warrior

Happy Early 4th

2008-07-02T12:25:00.002-05:00

We will be out following Thursday AM workout

we are doing the "Filthy Fifty" for the 50 starts on the flag.

Not really I just want to punish everyone before the long break.

Finishing up the first 4 weeks

2008-06-26T04:50:00.002-05:00

Can't beleive it has already been an month. The athletes I am training are making great strides, they will have next week off and then 2-3 more weeks of intense training.

Today Tabata Something
pull ups
push ups
sit ups
squats

Should be interesting.

Busy?

2008-06-16T04:59:00.002-05:00

Well I have to apalogize for the lack of posting. No excuses, just other thing going on since the Summer has somewhat come. The temps here, unlike the rest of the nation are colder than normal, I joke that it must be global warming?

Here is a little write up by J. Gilson of Crossfit Boston, enjoy.

http://www.againfaster.com/articles/tim-russert-is-dead.html

This AM

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Enjoy!

Last week?

2008-05-24T18:04:00.002-05:00

Have been running getting things ready for Summer program. We experimented with some new stuff last week, worked well.

We added another member to the AM group, this is good because it gets everyone back to basics.

Hope everyone has a great holiday weekend.

Here is some reading.

http://crossfitwatertown.typepad.com/index/2008/05/who-cares-if-i.html

FRAN

2008-05-12T21:48:00.003-05:00

Today we enjoyed Fran. We didn't quite get the times that Speal did but there were some huge improvements.

Tony knocked about 20 minutes off his time
Todd dropped 10 off his

Some impressive times for John and Chase as well with their first experience with Fran.

Tabata something

2008-05-09T18:19:00.002-05:00

We chose
Pull-ups/rows if you don't have pull-ups
Squats
Rowing
pushups/sit ups alternated

go hard 20" rest 10" 8 rounds or 4 minutes total

Move to the next station when you are done.
Rest 1' between exercises.

Wednesday

2008-05-08T18:53:00.002-05:00

225# deadlift x5
Ring dips x5

AMRAP in 15 minutes

Finish up with 2x5 TGU