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

Wednesday, August 4, 2010

WoD - August 4, 2010

Warm Up:
OSS/DROM
3 Rounds
10 pullups
10 pushups
10 squats


Skill:
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)

WoD:
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

7/7/10

Warm Up 
DROM/OSS
50 double unders 
or 100 rope jumps

WOD 
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

Skill
over head squats 

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

Monday 6/28/10



Warm up
550m run
20 squats

WOD
"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.

I LOVE YOU ALL! 
MUAH


Monday, June 21, 2010

Monday 6/21/10

CFWC
warm up
drom/oss
400m run
20 squats
2 rounds

WOD
AMRAP in 15 min
5 bench press
10 walking lunges 
w/ overhead weight
15 KTE
 

Saturday, June 12, 2010

PS.. Fridays WOD

I forgot to post Fri evening WOD
morning class did Wed's WOD

Evening class 
WARM UP
400m run
25 squats
20 KTE

WOD
10 rounds for time
5 pull ups
10 push ups
15 squats

thought of the day

Wednesday, June 9, 2010

Wed 6/9/10

Warm up
2 Rounds
20 KTE
200m Pose run
DROM

WOD
For time:
Row 20 calories
95 pound Thruster, 20 reps
20 SDLHP
20 Kettlebell swings, 1.5 pood

Row 15 calories
115 pound Thruster,15 reps
15 SDLHP
15 Kettlebell swings, 1.5 pood

Row 10 calories
135 pound Thruster, 10 reps
10 SDLHP
10 Kettlebell swings, 1.5 pood

Success .....

Tuesday, June 8, 2010

Tue 6/8/10

Warm up
Run 200m
25 squats
5 press 
2 rounds

WOD 
"CrossFit Total" 
1RM
Dead Lift
+
Back Squat
+
Press 
=
total weight..

Tuesday, June 1, 2010

Some Benifits of Running.... Did you know







I used to HATE!  Running..   VERY MUCH!  I never thought I would ever like it or WANT to do it.  
I have HUGE admiration for any one who runs or has run a marathon!  That IS AN AWESOME FEET! 
But thew my CrossFit training I came across Pose
and that has made a HUGE difference..  My joints used to hurt
and I felt very fatigues right away. Like I was pushing threw a wall the whole time.
NOW ...  I run with much more efficiency and easy...  
HERE IS A QUESTION... 
Would you rather push your body forward over and over again
OR would you rather just lift your foot? 
For me this was a pivotal thought and just like dominoes.. 
everything is falling into place and each run gets easier and my 
endurance just keeps growing!   I LOVE IT!

Wednesday, May 26, 2010

Wed 5/26/10

WARM UP
stretch and DROM
2 rounds of
10 squats
10 sit ups
10 push ups 
then.. 
800m run
2 min rest
400m run
1 min rest
200m run
30 sec rest
200m run

WOD
"FRAN"
21-15-9
thrusters
pull ups


Monday, May 24, 2010

Monday 5/24/10

CFWC and Evening Class
warm up
2 rounds of
400m row
10 squats

WOD
"Jaime"
30 of each
Back Squats  
135/95#
kettle bells
1.5pood/1pood
body rows
burpees
KTE 

Friday, May 21, 2010

Friday 5/21/10

CFWC
warm up
10 good mornings
10 squats
6 sprints w/ 10 sec rest

WOD
20 burpees
400m row
4 rounds 
CF Evening Class
Warm Up
jump rope 10 min

WOD
200m X8 1min rest
 3-3-3-3-3 Bench press

Monday, May 17, 2010

Monday 4/17/10

CrossFit Class
Warm Up
1 mile run for time
try rings stablizer

WOD 
AMRAP in 20 min
10 K2E
10 Push ups
10 Body Rows

 

Friday, May 14, 2010

Friday 5/14/10

CFWC
warm up
200m jog
20 duckwalks
10 ring push ups
jump rope

WOD
16 K2E
8 weighted good mornings
400m run 
4 rounds for time  




CF ADVANCED
Warm up 
200m jog
75 jump ropes
20 duck walks 
12 ring push ups

WOD
9 Bear Complex

 5 ROUNDS 
increasing weight each round

Monday, March 29, 2010

3/29/10 Monday

CFWC 
warm up
200m jog
20 squats
2 rounds 

WOD 
21-15-9
wallballs
pullups

WARM UP
burpees of the day
88! 

WOD

Monday, March 22, 2010

3/22/10

WARM UP 
burpees of the day 
81

WOD
Run 400m
10 Thrusters
(Rx- 95#/65#)

CFWC 
WARM UP
400m Row
25 squats

SKILL
Thrusters

WOD 
21-15-9
thrusters
bodyrows
 

Sunday, March 21, 2010

3/21/10 Sunday

NoRsEMeN StYLe 
REST DAY!
80 BURPEES
and STRETCH! 
that's a Norsemen Rest day 

Saturday, March 20, 2010

3/20/10

REST DAY
STRETCH DAY 

Friday, March 19, 2010

3/19/10

WARM UP
400m row
25 squats

WOD
200M Run
10 burpees
10 KTE
3 ROUNDS

Monday, March 15, 2010

Happy Monday 3/15/10

Warm up 
2 sets of 25 squats
Row 400 m 

WOD 
Dead Lifts 10 
135# / 95#
push ups 10
10 rounds for time.

Friday, March 5, 2010

Friday 3/5/10

WARM UP 
64 BURPEES 

CFWC
Warm Up
300m Row

CFWC WOD
AMRAP
10 KB
10 Box Jumps


Thursday, March 4, 2010

Thur 3/4/10

WARM UP 
63 burpees !
MORNING CF
WOD
Back Squats 
3-3-3-3-3
EVENING CF
Malia calls this "Ya, Babe!"
20 squats
20 push ups
20 pull ups or body rows
20 sit ups
40 squats
40 push ups
40 pull ups or body rows 
40 sit ups
60 squats
60 push ups
60 pull ups or body rows 
60 sit ups

Monday, March 1, 2010

Monday 3/1/10

CFWC
Warm up 
400m row
WOD
200m row
15-12-9
squats
push ups
body rows
200m row 

TODAY IS
BURBEES babe!
60 ! 

Evening WOD 
Closed

Friday, February 26, 2010

Friday 2/26/10

WARM UP 
57 burpees!
they are getting so much easier :-)

WOD
Dead Lift 
3 rep max effort! 

Wednesday, February 24, 2010

SO EXCITED .. will be starting a Women CF class

This is GOING TO BE AWESOME!!!   
It will be starting next week.  
There will be a different WOD posted for this class.  
I will be calling it.  CFWC...   for CrossFit Womens Class 

This class will be introducing the core CF moves and teaching 
the fundamental of our style of training.    

We do have some opening still so if anyone is interested..  
Class Monday, Tue, Wed, and Friday  @ 10:45-11:30AM


We also do evening classes or even private training if intersted
Feel free to email me: 
NorsemenAthletics@gmail.com 
Or call me @  952.353.7092 


Wed 2/24/10

Warm Up 
55 burpees 

WOD 
1000m Row
40 Abmat sit ups
30 box jumps
20 push ups
10 pull ups 
 

Saturday, February 20, 2010

Saturday.. 2/20/10

51 burpee.. 
almost done 
REST DAY
 Go celebreate something  
or help move something   :-)

Friday, February 19, 2010

Friday 2/19/10


WOO HOO HALF WAY THERE! 
50 BURPEES 

REST DAY
 

Thursday, February 18, 2010

Thur 2/18/10

WARM UP
49 burpees
almost half way to 100..  Woo Hoo

WOD
"TABATA THIS"
Tabata Row
1 min rest
Tabata Pull ups
1 min rest
Tabata squats
1 min rest
Tabata push ups
1 min rest
Tabata sit ups 

 

Wednesday, February 17, 2010

Food for thought... easy crock pot chili

Today I am throwing a chili in the crock pot.
yummy and easy and quick.  Here's a link to the recipe if your interested.
 




Wed 2/17/10

Warm up 
48 burpees 

WOD 
1000M ROW
50 THRUSTERS *
*45# is RX
30 PULL UPS 
 

Tuesday 2/17/10

Warm up 
47 burpees
* almost half way there

WOD
21, 15, 9
thrusters
dips

Sunday, February 14, 2010

Sunday 2/14/10 Happy Love Day



REST DAY!  
Happy LOVE day!  
enjoy the day, celebrate the people that you love. 
OH AND DON'T FORGET YOUR BURPEES! 
45

 


Friday, February 12, 2010

Friday 2/12/10 WOD

Fridays 
Warm up...  41 burpees
WOD 

AMRAP in 12 min 
6 dips 
12 box jumps
18 Kettle Bell swings.

Monday, February 8, 2010

Monday 2/8/10 WOD

The morning class .... 
"NAVY SEAL"

1000 m Row
50 Thursters
30 pull ups 

PS.. Do 39 burpees for 100 days of burpees 

Homework if not coming in today 

5 rounds for time 

20 push ups 
30 good mornings 
40 sit ups 
50 squats 



Sunday, February 7, 2010

Today is some big sport event....

I wanted to make some tasty food to snack on while my family watches the Super Bowl.
So the first thing I made is one of my favorites..  Sweet Potato egg bacon salad
 
living paleo Is a really great blog if your looking for Paleo Diet info and or recipes. 

One of my other FAVORITE sources for Paleo info is Everyday Paleo and she had a recipe for chili that I made and OMG it smells SO GOOD!  here it is.. Chili 

My house is smelling wonderful.. and it feels really good that I have very tasty food that is very healthy available for my family.   time to chill and relax with the family.. well after I do my burpees.
and as a reminder today we are on 38 of 100 ..