Workout of the Day
Tags >> Back Squat
Posted by: Michael
on Oct 11, 2010
then
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Spontaneous Wisdom: 10/10/10 lists that make life better
Source: Cheryl Richardson
Sunday was a special day. A special date, actually. It was 10/10/10. So, inspired by these numbers, I decided to do something fun. In an effort to help you take good care of yourself, I quickly made a list of ten things to say yes to, ten things to say no to, and ten things that contribute to a great life, overall. I hope you find a few on the list that resonate for you!
Ten things to say yes to:
- Green vegetables.
- People who make you laugh.
- A goal or dream that won't go away.
- Being in nature and getting fresh air.
- Sitting in sunlight.
- Spontaneous hugs.
- An invitation that feels exciting and scary at the same time.
- More rest than you think you need.
- Moving your body and being fit.
- An open door that feels like an act of grace.
Ten things to say no to:
- Rushing.
- Conversations with people who constantly drain your energy.
- Negative thoughts.
- The inner critic who tells you to play it safe.
- Pushing yourself to do more when you feel tired.
- Unhealthy guilt or shame.
- A request that immediately causes you stress.
- Second helpings when you feel full.
- More work when you already have a full plate.
- Living life from the neck up.
Ten things that contribute to a great life:
- A pet.
- An ability to laugh at yourself and others.
- A home that nurtures your soul.
- A loving partner to share the details of daily life with.
- The good sense to back out of arguments that never go anywhere.
- Beauty.
- Good friends who mirror the truth with love.
- The ability to say "I'm sorry."
- Becoming adept at feeling your feelings and trusting them.
- A daily ritual of gratitude.
This week, do your 10/10/10 list. Do it quickly and spontaneously and notice what you learn about yourself.
Posted by: Michael
on Sep 20, 2010
then
**IMPORTANT: Please have a watch with a timer, or equivalent, to ALL workouts**
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Women of CrossFit MSP it's that time again. Get signed up for our Ladies Night Workout scheduled this Friday @ 6:15pm.
Posted by: Michael
on Aug 24, 2010
3 Rounds of:
then 5 Rounds of
- Burpees
- Mountain Climbers
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On the Road - Part 1
by Alex
When I first started in my sales career, I was warned that I would gain the “freshman fifteen” because I’d be spending a lot of my time eating out. Over time, I have developed a system for myself to make sure that I eat properly, always having a healthy options so that I’m not forced to eat junk just because I’m on the road. Before I order something, I ask myself if I can make a better choice. I want to share some tips with you that have worked to keep me on track when I’m on the road.
Snacks
I always pack snacks to bring with me during my trip. I’ve found that more often than not, I run into little emergencies when I don’t have time to stop somewhere to get something to eat.
This is what I usually pack:
- Lara bars
- Jerky (Trader Joe’s has some good stuff that is nitrate and nitrite free)
- Nuts
- Protein powder
- Paleo kits
- Fruit (fresh or dried)
I also make sure I get a little snack in between meals so that I’m not starving at any given mealtime and therefore tempted to eat something comforting, or go overboard. I always make sure to have something for traveling home. More often than not, that’s when delays and flights really derail my nutrition.
Posted by: Michael
on Jul 26, 2010
4 Rounds of:
- Back Squat
- Jumping Squats
then for time:
**IMPORTANT: Please bring a watch with a timer, or equivalent, to ALL workouts**
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Logan in good jerk postiion during a recent CrossFit MSP Weightlifting Club Training Session.
Just 6 days left to register for our Weightlifting 101 Seminar with Olympian and USAW Senior International Coach, Brian Derwin. If you have always wanted to learn the Olympic Lifts but didn't know where to start, or simply wanted to get it right from the beginning, this is the seminar for you. For more information, CLICK HERE.
Just a few spots left so SIGN UP TODAY!!!
Posted by: Michael
on Jul 22, 2010
4 Rounds of:
then 10, 9, 8…3, 2, 1 of:
**IMPORTANT: Please bring a watch with a timer, or equivalent, to ALL workouts**
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For those CFMSP Athletes lucky enough to have taken her Monday night 6:00pm CrossFit/Rowing class here at the gym, you KNOW she is one of the best in the business. CFMSP is proud to have her on our coaching staff. For those of you who have not had the pleasure of working with Tina yet, get yourself signed up for her class. You will not be disappointed!
Also, check out our upcoming Rowing Seminar under the News & Events section if you want to improve your rowing skills. The seminar is open to member and non-members.
Posted by: Michael
on Jul 8, 2010
3 Rounds of:
then (10, 9, 8…3, 2, 1) of:
- Squat Jumps
- Sit-ups
- Back Extension
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I would say those are some pretty accurate Wallball tosses. Well done Jason and Kristin.
Posted by: Michael
on Jun 16, 2010
Back Squat 3 x (4-5)
then
(10, 9, 8...3, 2, 1) of:
- Burpee Broad Jump
- Row
- rest
**NOTE: Please bring a watch with a timer, or equivalent, to ALL workouts**
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Unreal!
(Music Nerd Side Note: The hardest part of this video for me with was listening to the out of tune horn section of the background band...OUCH!!!)
Posted by: Michael
on May 13, 2010
Back Squat 3 x (3-5); rest
Max Reps @ 80% of Back Squat
then
- 5x
- :30 of Row @ 90%
- :30 Paddle
- Rest
- 5x
- 100m Sprint @ 90%
- Walk back to Start
**NOTE: Please bring a watch with a timer, or equivalent, to ALL workouts**
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Posted by: Michael
on Apr 29, 2010
Back Squat 3 x (3-5)
then 21, 15, 9 of:
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Ann, always with a SMILE on her face!
Posted by: Michael
on Apr 21, 2010
Back Squat 3 x (3-5 reps) / 2:00 Rest
then
3 Rounds of Max Reps in 1:00:
- Burpees / rest 1:00
- Double Unders / rest 1:00
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CONSISTENCY before INTENSITY
You hear us say this all the time. It is written throughout our website. It is a guiding principle of how we at CrossFit MSP operate, so what exactly does Consistency before Intensity mean?...especially given the fact that CrossFit is defined as "constantly varied, functional movements, performed at high intensity". Do find yourself getting caught up with wanting to beat that clock no matter what the cost because you believe that's what CrossFit is all about?
In my opinion, consistency of mechanics is paramount before intensity is to be introduced. You know the saying, "Practice makes Perfect." Even better is the quote from Vince Lombardi "Perfect Practice makes Perfect." Or, as asserted by Malcolm Gladwell, a writer for the New Yorker and best-selling author, to "master" a skill, the key is 10,000 hours of practice...(perfect practice I would say.)
What does this mean to you when you hear Consistency before Intensity? Do you think the movement involved matters with respect to the intensity (i.e a Push-up vs a Snatch)?
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