Monday, November 29, 2010


 Peter mid-Diane.

Gymnastic WU/skills 1

  • rowing technique

  • Power clean 3 x 5
WOD: “Diane”
21-15-9 reps of:
  • 225 / 155-185 pound Deadlift
  • Handstand push-ups

  • Pack: 185 / 135 #
  • Puppies:15-12-9  of 95-135 / 55-65 #

Time limit:  15 minutes
  1. bias extreme hip flexion.  Foot on box, other knee down below.  Hunt around.
  2. Bias external rotation.  Pigeon on box, other knee down below.  back into hip, hunt around.
15 minutes total - end of day stuff.

Tuesday, November 23, 2010

Play New Sports and Thanksgiving Dinner!

Kirsten tells the story:

Well, they groomed all day long.  There is a pretty good base out there.  Skate grooming only, but that didn't stop a couple of people classic skiing along on the skate base.  We skated all over the place.  Oak to Birch to Isle Royale backwards, then forwards, then Superior, back to Oak then over to Linden and back.  We were out for about an hour.  It felt great, like ski season had never really ended.  We did use the rock skis, of course.  Good thing, there were places here and there that had grass showing, mostly on Isle Royale.  The Ski Tigers were everywhere.  Lots of people hitting the trails on the very first day!

Charles and I realized that for the first time, we had rowed, mountain biked and skied, all in the same month!  Later at a music rehearsal, after hearing this, Mike exclaimed, "only in the Copper Country!"

We were glad to have been able to ski on "opening day".  Especially since we are leaving for the weekend and will not get to ski until next week.  We were quite satisfied.

Have a happy Thanksgiving, one and all!

Charles here.  I just wanted to add a little bit about today.  Last year starting out, it was all I could do to finish one or two loops.  So we did the loops, fine.  A couple of long grades that used to gas me, no big deal.   Bigger hills over on the ravine side?  Yeah, that tired me out, but I handled it just fine.  

The difference?  Of course, the improvements from last year's skiing made a big difference.  From eating Paleo, leaning out means less weight to cart around.  Finally, a year of Crossfit means improvements in cardio, strength, stamina, flexibility, speed, coordination, agility, balance and accuracy.  Very happy making.

Thanksgiving Dinner

Here's our menu for Thanksgiving dinner.  We're going to cook at my Mom's.  If you want the recipes, go to Thanksgiving Recipes and Everyday Paleo Pumpkin Pie Cooking Demo! from Everyday Paleo.  Heck, if you haven't subscribed yet, check it out!

  • Crab Stuffed Mushrooms
  • Prosciutto Wrapped Pears

Of course, the turkey

Side Dishes
  • Stuffing
  • Paleo Holiday Yams
  • Broccoli Cauliflower Casserole
  • Cranberry Sauce

  • Everyday Paleo Pumpkin Pie

Here's the data from the skiing:

Name:First Ski Of The Season
Date:Nov 23, 2010 4:16 pm
(valid until Dec 23, 2010)
View on Map
Distance:6.39 kilometers
Elapsed Time:52:47.2
Avg Speed:7.3 km/h
Max Speed:19.9 km/h
Avg Pace:08' 15" per km
Min Altitude:231 m
Max Altitude:299 m
Start Time:2010-11-23T21:16:01Z
Start Location:
 Latitude:47.107122º N
 Longitude:88.552518º W
End Location:
 Latitude:47.107462º N
 Longitude:88.552254º W

We're thankful to get to work with great people and to see the improvements in our clients and ourselves.

Happy Thanksgiving!



Monday, November 22, 2010

Monday, “Isabel”

Peter working the hollow hold.


Burgener WU

Skill Transfer Exercises
  • OHS slow - landing position
  • Pressing snatch balance slow - landing position
  • Heaving snatch balance fast - landing position
  • Snatch balance slow - jumping position
  • Press 3 x 5
WOD: “Isabel”
135# Snatch, 30 reps for time
Time limit:  15 minutes

Mobility Homework - Hollow hold/rock
  • core tight
  • butt tight
  • legs and toes tight
Scaling: body closed up, one leg up.
Do every day for time.

Last Friday: Handstand Push-Ups, Kettlebell Swings, Situps

Gymnastic WU/skills 2

Skill - Pose drills
  • Hamstring pull with relaxed foot.
  • Hop 2 x 10
  • Deadlift 3 x 5

Max rounds and reps in eight minutes of:
  • 4 Handstand push-ups
  • 2 pood Kettlebell swing, 8 reps
  • 12 GHD situps


Test: flexion - overhead range, knee up
  1. on back with overhead kettlebell, pushes arm to back of socket. 3’ each.
  2. on back, low band over quads near hip, straight leg hamstring stretch. 3’ each.

Wednesday, November 17, 2010

Squat Complex


Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets. 

Test: front rack external rotation.
  1. lay on back with arm up, low band side distraction, KB overhead, lock out elbow with other arm; externally rotate.  collect 1-2’ each arm.
  2. arm overhead, elbow bent back, high band distraction behind and to the side on upper arm,  arm to head with other arm, contract-relax 2’ each.
  3. On back, arm toward front rack external rotation, ball between scapula and spine. 2’ each.

Tuesday, November 16, 2010

Kettlebell Swings, Wall Ball, Pullups

Gymnastic WU/skills 1

squat to ball
  • reach back
  • full depth
Skill Transfer with 15# bar:
  • Burgener WU
  • Snatch Balance
  • Bench 3 x 5

Three rounds for time of:
  • 30 Kettlebell swings, 1.5 pood
  • 25 Wall ball shots, 20 pound ball
  • 20 Pull-ups

Time limit:  20 minutes
Test: wrist travel, wrist rack position.
  1. Low band bias against wrist, hand on floor, trap hand with other hand, straight arm, roll body into wrist, go hunting; 2’ per hand.
  2. high band, bully position, neck away under ball; 2’ each side.
  3. high band, overhead with elbow bent back, pull neck fwd and over; 2’ each side.

    Saturday, November 13, 2010

    Linda AKA Three Bars Of Death: Appleton Edition

    Theresa & Mark,
    Charles & Kirsten

    Kirsten and I were in Appleton WI Friday and got to meet and workout with the folks at Crossfit Appleton. Theresa's diabolical plan for the day?

    Jumprope 3'
    30 walking lunges
    Inchworms w/2 pushups
    25 situps
    1' superman
    Barbell warmups

    "Linda" AKA The Three Bars Of Death
    Deadlift 1.5 x bodyweight
    Bench press bodyweight
    Power clean .75 x bodyweight

    Showing off
    Watching the trainers WOD:
    3 rounds for time of

    • 30 KB swings
    • 25 Wall balls
    • 20 pullups

    Meet later for lunch and more jawing.
    The Hu-Hot Mongolian Fire Grill was a great place to eat Paleo. Just skip the rice and the noodles, keep an eye on the sauces and whammo! Yummy, cheap Paleo eating.

    We had a great time. Theresa & Mark Rosenquist are great athletes, gifted trainers and really good people to know. If you are going to be in Appleton, bring workout shoes and takema class. Dont be worried, Theresa has seen you all on the blog. You'll do fine.

    Wednesday, November 10, 2010

    Lumberjack 20

    Welcome back, Sarah!

    No Friday WOD - meet instead Saturday 1:00 pm at the MTU Trails Wax Building.  Dress for an outdoor workout, wear trail running shoes.

    CF Warmup

    • 20 Deadlifts (185-205lbs)
      • Run 400m
    • 20 KB swings (1.5pood)
      • Run 400m
    • 20 Overhead Squats (85-95lbs)
      • Run 400m
    • 20 Burpees
      • Run 400m
    • 20 Pullups 
      • Run 400m
    • 20 Box jumps (20”)
      • Run 400m
    • 20 DB Squat Cleans (30-35lbs each)
      • Run 400m
    135-155# Dead lift
    1 pood Swings
    55-65# OHS
    20-25# DB Cleans
    200m runs, weight, 12 reps.
    Time limit:  40 minutes
    Test: Overhead Squat/Snatch Receiving Position
    Mwod: Two minuets opening up the hip and groin against the wall.
    Two minutes each leg doing sweeping/roaming Pigeon Pose
    Two minutes Foam Roller/keg drill with barbell if possible
    Two minutes each side bully shoulder drill

    Monday, November 8, 2010

    Thrusters, Rope lowers

    Gettin' strong, gettin' fancy.

    Shoulder & hip prep (Kelly Starrett)
      Skill Transfer with 15# bar:
        • Burgener WU
        • From squat, press behind neck (check mobility.)
        • From standing, push press behind neck
      Pose drills
        • Hamstring pull with relaxed foot.
        • Partner lean
        • Forward Lunge 2 rounds: 10 each leg, run out.
      • Squat 3 x 5
      Complete as many rounds as possible in 12 minutes of: 
      • 25 pound dumbbell Thruster, 9 reps 
      • 3 rope lowers
      Women - 15-20#
      Time limit:  12 minutes
      test: rowing catch position.
      1. double ball under thoracic spine, arms overhead 100 x.  Move the ball up throughout.
      2. roll out head of quads above knee, extend each leg 50 x.
      3. sitting pigeon pose, hip forward (sit up tall,) wind up chest, head. 2 min. each way.

      Friday, November 5, 2010

      Snatch, Dip, KTE AMRAP

      Kirsten and Meg show snatch form in the WOD.  
      Also, some new tunes to work out to.

      We've been working all week on learning snatch form.  Everyone showed great improvement!

      Gymnastic WU/skills 1
      • Press 3 x 5
      • Burgener WU
      • Squat snatch
        • 5 x PVC
        • 5 x 15#
        • Experiment with weight of the day.
      Complete as many rounds as possible 15 minutes of:

      • 65 pound Squat snatch, 10 reps
      • 10 Ring dips (15 Dips sub if unable to do ring dips)
      • 10 Knees to elbows
      Women - 35-45
      Scaling: Power snatch, PVC - 15#

      test: Jumprop position - have your butt on, rib cage down
      1. roll out bottom of foot - bar or ball plantar fascia. 1’ each
      2. kneel with feet pointed, weight back on hands, knee push up. 1’ each.
      3. long lunge, foot pointed, butt on, back leg farther back, wind up body. 2’ each.

        Wednesday, November 3, 2010

        Wall Ball, Situp, Superman

         Peter rocketing through his rounds.

        NORCAL Warmup
        • Jumprope
        • DROM
        • Shoulder mobility
        • Burgener WU
        • Squat snatch
          • 5 x PVC
          • 5 x 15#
        • Power clean 3 x 5
        Complete as many rounds as possible 15 minutes of:
        • 10 Wallball shots, 12-14 pound ball
        • 10 Sit-ups
        • 10 Back extensions

        Hip openers
        Paleo chair
          • block knee out
          • press active
          • press knees out
        Pigs On Ice, fwd and backwd with knees blocked out.
        squat straddles
        Wide squat stance with vertical shin, press down into corner, press up
        5 minutes
        double shoulder stretch (grab bar behind)
        band behind press up, walk away.

        Monday, November 1, 2010

        5k Run

        Meg, post-run.

        CFE Warmup
        • 15 x Random Hand Push-Ups
        • 10 - 20 Alternating Plank Lunge
        • 10 - 20 Alternating Open Chest Plank Lunge
        • 10 - 20 Alternating Plank Lunge to Perfect Squat
        • 10m fwd & back Walking Downward Dog
        • 10 each way Foot Rolls
        • 10 -20 Bent Leg Toe Touch
        • 10 each side Foot Rocks
        • 10 each side Foot Grab and Touch
        • Burgener WU
        • OHS 
          • 10 x PVC
          • 10 x 15#
        • Pose:  Partner calf push
        Run 5k (3.1 miles)
        Pilgrim Trails:
        • Troll
        • Gnome
        • Elf
        • Ring
        (Skip Ent and Hobbit.)
        Troll loop only: 1.5k
        Troll and Ring: 2.6k
        Troll, Gnome and Ring: 3.5k
        Tear? 1. compression and ice. 2. 24 hrs later, gentle mobilization. create slack around area, upstream and downstream; encourage better tissue formation.

        1. Reverse ballerina. turn away.
        2. drape over something, open up the back. (Kstar used a ‘swiss’ ball.)
        3. Partner stretch. Glute stretch bias on side (upper leg.) Lower leg over partner’s lap, knee bent around.  Partner pulls back and up.
        4. Couch stretch.
        5. Pain ball roll Hamstring lower insertions.

        10 minutes total.

        KW: 5k, 27:49
        MP: 2.6k, 19:40
        SR: 2.6k, 16:59