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

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.


Monday, June 21, 2010

Monday 6/21/10

warm up
400m run
20 squats
2 rounds

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 
400m run
25 squats
20 KTE

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

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

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

Row 10 calories
135 pound Thruster, 10 reps
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

"CrossFit Total" 
Dead Lift
Back Squat
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...  
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!