Our Gym(box) is an open space with some great tools to improve your fitness, kettlebells, medicine balls, bumper weights and bars, rowers along with some other things. It does not have lots of machines or mirrors. it is simple space. To GROW STRONGER.
I feel like a great description of what I do is.. I am a fitness coach! I LOVE helping other achieve a new level of fitness for them.
Strength, Stamina, Endurance, Flexability, Agility, Power, speed, Cardio.

Or are you stuck and need to just get healthy! It is your journey. Your work.. but if you want help getting there I would love to help take the steps to achieve your goals.

CONTACT ME: norsemenathletics@gmail.com 952-353-7092

Sunday, March 20, 2011

running.... and growing stronger.

A few of us from our box did a race the, Get Luck 7K and it was an amazing experience...  their were over 6000 participants.  and they whole organization at Team Ortho  was so friendly and very well organized...  and for someone who had never run a race before this was a very positive experience.
It was very cold morning..  like 25 degrees when we first got there... BRrrrrr.  and the wind was bitter nasty..  But I gotta say Cindy and I started running and I didn't feel cold anymore. :-)   We had a couple goals... FIRST was not to finish last and to finish faster than our last 7K run the week before.  That was 53:??   In our dreams we were shooting for 45:00 min race time.    We were not sure it was possible as we are very new to running longer than the distance to get the phone from across the house. :-)
a friend and fellow CrossFitter who has done many races  says she LOVEs the Galloway method  I really want to look into this ...  but what we did was interval running..  we ran HARD for 3min with 1min walk/jog to recover then back to the speedy 3min fast pace.   and I gotta say it worked..  we got in at 47:08  6+min than our faster run!  I gotta say, I LOVED IT!   Growing stronger.. pushing my capacity and with such awesome people too!    

Wednesday, August 4, 2010

WoD - August 4, 2010

Warm Up:
3 Rounds
10 pullups
10 pushups
10 squats

Rowing technique (pull in straight line, use legs, return hands fast)
Rowing Pacing (Strokes per minute, hard pull vs. fast pull)
Covering the distance (steady pace vs. alternating sprints and jogs)

Row 5k for time (score is time)
 Scale = Row for 30 minutes (score is distance)

So for recording, if they come in under 30 minutes they get a time score
If they hit 30 minutes, they write down 30/distance
The cut off for everyone is 30 minutes (unless they are close to 5k and want to see where the time lands)

Tuesday, July 6, 2010


Warm Up 
50 double unders 
or 100 rope jumps

3 Rounds
800m run
10 dips
10 pull ups
50 squats

no doubt....

Tuesday, June 29, 2010

Tue 6/29/10

Warm up
550m run
50 double unders or 100 rope jumps

over head squats 

3 Rounds
15 push ups
200m farmers walk 
w/ weight
15 Kettle Bells

Monday 6/28/10

Warm up
550m run
20 squats

"7 layer salad"
10 sit ups, 5 squats
15 sit ups, 10 squats, 5 push ups
20 sit ups, 15 squats, 10 push ups, 5 pull ups
25 sit ups, 20 squats, 15 push ups, 10 pull ups, 5 dips 
20 sit ups, 15 squats, 10 push ups, 5 pull ups
15 sit ups, 10 squats, 5 push ups
10 sit ups, 5 squats

Clint ~ 9:08
Mindy ~ 10:14
Rachel ~ 10:16
Meg ~ 11:20

Tuesday, June 22, 2010

Tuesday 6/22/10 ... It's a new day!

We had two new people come try our gym today!  
WELCOME, Carole and Beth!

I am so excited to be a part of their fitness journey!
This Box is full of awesome people who bust
their butts to improve their fitness.