Strength & Fitness
Good Enough is NOT Good Enough

Personally, as a coach and affiliate owner over the years I have become a little lazy and I allow athletes to get away with “good enough”...

Strength & Fitness
The Foundation of a Successful Workout Plan

While there is no one-size-fits-all solution to fitness, there are a few principles that will help anyone achieve real results.

Strength & Fitness
Step Off the Scale

What is more important: How you look and how you feel, or a number that pops up when you step on the scale?

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The Comparison Game

We compare jobs, homes, vehicles, kids, abilities and even values. We constantly put ourselves up against those around us instead of going…

20180425

Strict Press

15 Minutes to heavy single

“Surfer on Acid”

3 Rounds:

50 Double Unders

21 Burpees

20180424

“Marathon Tuesday"

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

20180423

Overhead Squat

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:

1 Ring Muscle-ups

20180421

Muscle Snatch - 3x5 Warmup

Snatch:

Snatch with 3 second slow pull - 3@70%, 3@75%, 3@80%

Power Clean and Push Jerk with 3 second slow pull - 3@70%, 3@75%,

3@80%

Back squat - 4 x 10@65%

20180420

Handstand Pushup Practice:

4 sets of 5 at Hardest Progression

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees

..

20180418

Back Squat

4 x 10 @65%

Then,

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):

20180417

“Helen”

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

20180416

Power Clean and Jerk: Build to Heavy Single

Then,

“Grace”

For Time:

30 Clean and Jerks (135/95)

20180414

Snatch - 1 Rep Max

Clean and Jerk - 1 Rep Max

Back Squat Max

20180413

Teams of 2

AMRAP 20:

50/35 Calorie Row

50 Burpees

50/35 Calorie Bike

50 Kettlebell Swings (53/35)

...

20180411

Push Press

15 Minutes

Build to a Heavy Single

“Detention”

20180410

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (95/65)

rest 4 minutes

20180409

Power Snatch

20 Minutes

Build to Heavy Single

*If heavy single is reached before time is up, back down 15-20% and work back up

20180407

Snatch - 5x1@60%

Snatch - 1@74, 1@77, 1@80, 1@83, 1@86, 1@89, 1@92, 1@95

Clean and Jerk - 5x1@60

Clean and Jerk- 1@74, 1@77, 1@80, 1@83, 1@86, 1@89, 1@92, 1@95

Back Squat - 5x1@93

20180406

Crossfit:

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders

...

20180404

Teams of 3:

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

20180403

“Christine”

3 Rounds:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (20”)

20180402

6 Min. EMOM

3 Hang Squat Cleans

*Start at 50% of 1RM Clean  and

increase weight each minute

20180331

Muscle Snatch- 3x3 Warmup

Power Snatch - 2@68, 2@71, 2@74, 1@77,  1@80, 1@83, 1@86, 1@89

Clean and Jerk - 2@68, 2@71, 2@74, 1@77, 1@80, 1@83, 1@86, 1@89

Front Squat - 5x1@90%

20180330

Crossfit:

4 Rounds:

Teams of 2:

AMRAP 5: Bike for Calories/Snatch for Reps

On the 0:00 – 15 Abmat Sit-Ups/Bike for Calories

On Minute 1 – 12 Abmat Sit-Ups/Power Snatches 75/55

On Minute 2 – 9 AbMat Sit-Ups/Bike for Calories

On Minute 3 – 6 Abmat Sit-ups/Power Snatches 75/55

On Minute 4 - 3 Abmat Sit-ups/Bike for Calories

Rest 2:00

...

20180328

Deadlift

4 x 5

*working up to a heavy 5

AMRAP 12:

15 Sumo Deadlift High Pulls (95/65)

12 Box Jumps (24/20)

9 Chest to Bar Pull-ups

20180326

Hang Power Snatch

5-4-3-2-1

*Increase weight each set

AMRAP 9:

30/24 Calorie Row

30 Hand Release Push-ups

30 Dumbbell Snatches (50/35)

20180324

Muscle Snatch - 3x3 Warmup

Snatch -  2@68%, 2@71%, 2@74%, 1@77%, 1@80%, 1@83%, 1@86%,

1@89%

Power Clean - 2@68, 2@71, 2@74, 1@77, 1@80, 1@83, 1@86, 1@89

Back Squat 5x1 @90%

20180323

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of: 

3 thrusters 

3 chest-to-bar pull-ups 

6 thrusters 

6 chest-to-bar pull-ups 

...

20180321

Hang Power Clean

5-4-3-2-1

“Hang Ten”

AMRAP 10:

10 Hang Power Cleans (135/95)

20180320

Back Squat

2 Rounds:

8 Reps @ 72%

rest 1 minute

6 Reps @ 77%

rest 1 minute

4 Reps @ 82%

rest 3 minutes

20180319

Teams of 2

AMRAP 22:

15 AbMat Situps

18/12 Calorie Row/Bike

10 Burpees

*Athletes will Alternate Movements

20180317

Hang Snatch Complex:

1 Snatch from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

Hang Clean Complex:

1 P. Clean from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

*percentages off of Snatch and Power Clean

Split Jerk Doubles from rack: 2@60%, 2@65%, 4@70%

Back Squat: 5x2@85%

20180316

WORKOUT 18.4

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

20180314

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row

20180313

For Time:

15-12-9-6-3: Handstand Pushups

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

20180312

“Peg Leg”

5 Rounds:

20 Pistol Squats

40 Calorie Row  

60 Kettlebell Swings (53/35)

*Teams of 2/Split reps in half

20180310

Hang Snatch Complex:

1 Snatch from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

Hang Clean Complex:

1 P. Clean from knee + 1 Low hang (just above the floor): 2@60%, 2@65%, 4@70%

*percentages off of Snatch and Power Clean

Split Jerk Doubles from rack: 2@60%, 2@65%, 4@70%

Back Squat: 5x2@85%

20180309

Crossfit Open 18.3

WORKOUT 18.3

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

20180307

3-Position Squat Snatch

Build to Heavy

AMRAP 5

Buy In: 15 Box Jumps 24/20

AMRAP in Time Remaining:

20180306

5 Rounds:

1:00 Calorie Row

1:00 Wallballs (20/14)

1:00 Double Unders

1:00 Rest

20180305

20 Min. AMRAP:

3 Kettlebell Swings (53/35)

3 Hand Release Pushups

3 Toes 2 Bar

*Add 3 Repetitions Each Round

20180302

C1 Friday Night Lights week 2 is tonight at 5:00 PM! Doors open at 4:30 PM.  This event is open to friends and family. No cost for admission, but donations are welcomed. This week's featured non-profit is EVOLVE Adoption and Family Services.

Open Workout 18.2

12:00 to complete:

1-2-3-4-5-6-7-8-9-10 reps for time of: 

Dumbbell squats 

Bar-facing burpees

Then,

18.2A

1-rep-max clean

20180228

Power Clean:

Build to Heavy Set of 2

3 Rounds:

500 Meter Row

12 Power Cleans (155/105)

50 Double Unders

20180227

Power Snatch

Build to Heavy Set of 2

“Fast Lane”

For Time:

20 Burpee Box Jump Overs (24/20)

20180226

“Strict Lynne”

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

20180224

Snatch from High Hang - 3x2 @45%

Power Snatch + Snatch Balance - 2@55%,2@60%,2@65%,4@70%

Clean - 2@61%,2@66%,2@71%, 4@76%

Split Jerk (from rack) - 2@70%,2@73%,2@76%, 4@79%

Back Squat - 5x4@80%

20180223

C1 Friday Night Lights starts tonight at 5:00 PM! Doors open at 4:30 PM.  This event is open to friends and family. No cost for admission, but donations are welcomed. This week's featured non-profit is Gigi's Playhouse Hudson.

Open Workout 18.1

Complete as many rounds as possible in 20 minutes of: 

8 toes-to-bars 

10 dumbbell hang clean and jerks 

14 / 12-cal. row

20180221

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

20180220

AMRAP 15:

15 Hang Power Cleans (135/95)

15 Box Jumps (24/20)

15 Chest to Bar Pull-ups

60 Double Unders

20180219

Deadlift

Build to a Heavy Set of 3

“Optimus Prime”

AMRAP 7: 

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)

20180217

Snatch From Knee - 3 x 2 @50%

Snatch - 2x2@65%,2x2@70%,2x2@75%,2x2@80%

Power Clean + 2 Push Jerks - 2x65%,2@70%,2@75%,4@80%

Front Squat - 5x6@75%

Snatch Grip DL from 2" Deficit - 5x3@110%(of Snatch)

20180216

Crossfit Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

20180214

AMRAP 18:

18/12 Calorie Row

15 Wallballs (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

20180213

Push Press

5 Sets of 3

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80)

20180212

“Elizabeth”

21-15-9:

Squat Cleans (135/95)

Ring Dips

20180210

Snatch From High Hang - 3 x 2 @40%

Power Snatch - 2x1@50%,3x1@55%,4x1@60%, 5x1@65%

...

20180209

Crossfit Open 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 75/55

3 bar muscle-ups

20180207

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

20180206

“Come Clean”

AMRAP 3:

24 Box Jump Overs (24/20)

24/16 Calorie Bike

Max Power Cleans (115/80)

20180205

Overhead Squat

Heavy Single

9-15-21:

Chest to Bar Pull-ups

Burpees

Overhead Squats (95/65)

20180203

Snatch From Knee - 3 x 4 @50%

Snatch + OHS - 2x1@58%,3x1@63%,4x1@68%,5x1@73%

Power Clean + Push Jerk - 2x1@58%,3x1@63%,4x1@68%,5x1@73%

Clean DL from 2" Deficit - 5x5@100%(of Clean)

Front Squat - 5x8@70%

20180202

“Open Test”

AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

20180131

3-Position Power Clean - Build to a Heavy Complex

“Hangover”

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees

20180130

21 – 15 – 9 

Wallballs (20/14) 

Pull-ups 

Thrusters (95/65) 

Box Jumps (24/20) 

Kettlebell Swings (53/35

20180126

AMRAP 13:

70 Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Handstand Push-ups

20180124

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

20180123

4 Rounds:

30/24 Calorie Bike

15 Toes to Bar

7 Power Clean and Jerks (155/105)

20180122

Back Squat 

3 Sets of 5 

20180120

Good luck to all of the C1 Athletes competing at the GameDay Eau Claire competition this weekend! Have fun and kick butt!

Because of the large number of athletes competing we will only have Open Gym this morning

20180119

“Guts and Glory” 

21 – 15 – 9 

Calorie Bike 

Thrusters (95/65)

...

20180117

“Marston” AMRAP 20: 

1 Deadlift (405/285) 

10 Toes to Bar 

15 Barbell Facing Burpees

20180116

“Sprint Intervals” 

4 Rounds of: AMRAP 4: 

30/20 Calorie Row 

15 Box Jumps 24/20

20180115

Work to a heavy single Hang Squat Snatch

Then,

 “High Heels"

AMRAP 9: 

10 Hang Squat Snatches (75/55)

 30 Double Unders

20180113

Weightlifting (8:30 AM)

‍Snatch from High Hang - 3x2@40%

‍Snatch - 2x1@55%,3x1@60%,4x1@65%,5x1@70%

...

20180108

For Time:

100-80-60-40-20 Double-unders 

50-40-30-20-10 Abmat Sit-ups 

25-20-15-10-5 Med-ball Squat Cleans (20/14)

20180106

Weightlifting (8:30 AM)

1) Snatch: Find a 1RM. No more than 3 misses.

2) Clean & jerk: Find a 1RM. No more than 3 misses

...

20180105

Deadlift: Work to a Heavy Set of 3

Then,

AMRAP 15:

60 Double Unders 

30 Wallballs (20/14)

15 Deadlifts (245/165)

20180103

Build to heavy 3-Position Squat Clean

Then,

3 RFT:

15 Chest to Bar Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)

20180102

3 RFT:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20) 

30 Push Presses (75/55)

30/21 Calorie Row

20180101

New Year's Schedule:

Jan. 1st, New Year’s Day – Open Gym, 9-11am

Jan. 2nd, - Normal Schedule

20171230

Weightlifting (8:30 AM)

1) Snatch: 1x60, 1x70, 1x80, 1x85, 1x90, 1x95, 1x90

2) Clean & Jerk: 1x60, 1x70, 1x80, 1x85, 1x90, 1x95, 1x90

...

20171229

Work to a Heavy Set of 2 Hang Power Cleans

Then,

“DT” 

5 Rounds:

12 Deadlifts (155/105) 

9 Hang Power Cleans (155/105) 

6 Push Jerks (155/105)

20171227

AMRAP 15:

15 Power Snatches (75/55)

30 Double-Unders 

15 Wallballs (20/14)

30 Double-Unders

20171226

New Year's Schedule:

Dec. 31st, New Year’s Eve – Closed

Jan. 1st, New Year’s Day – Open Gym, 9-11am

Jan. 2nd, - Normal Schedule

20171225

Merry Christmas from all of us at C1 Athletics - CrossFit St. Croix!

We had a great year and we appreciate everyone that is part of our community!

20171223

Holiday Schedule:

Dec. 23rd, Saturday - Open Gym, 9-11am

Dec. 24th, Christmas Eve – Closed

Dec. 25th, Christmas Day – Closed

Dec. 26th – Open Gym, 9-11am

Dec. 31st, New Year’s Eve – Closed

Jan. 1st, New Year’s Day – Open Gym, 9-11am

20171222

Work to a Heavy Single Hang Squat Clean 

Then,

AMRAP 8: 

3 Hang Squat Cleans (95/65)

3 Toes to Bar

6 Hang Squat Cleans (95/65)

6 Toes to Bar

9 Hang Squat Cleans (95/65)

9 Toes to Bar

20171220

5 Rounds, On the 4:00

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (115/80)

20171219

Work to a heavy 3-rep Overhead Squat 

Then,

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

20171218

Holiday Schedule:

Dec. 23rd, Saturday - Open Gym, 9-11am

Dec. 24th, Christmas Eve – Closed

Dec. 25th, Christmas Day – Closed

Dec. 26th – Open Gym, 9-11am

Dec. 31st, New Year’s Eve – Closed

Jan. 1st, New Year’s Day – Open Gym, 9-11am

20171216

Join us today for The 12 Days of Christmas WOD at 10am with a Potuck to follow. Christmas attire welcome! Bring your own beverages and a dish to share. Hope to see you there!

20171215

Tonight is the Christmas movie night! All ages welcome with a showtime of 7pm. We will provide pizza, hot cocoa with candy canes and marshmallows, sugar cookies under the Christmas lights. Feel free to bring a Christmas treat to share. Let us know if you are coming on the Facebook Event so we know how much food to order. There will be no 6pm WOD.

20171213

Hang Power Clean: Heavy Set of 3

Then,

3 Rounds:

20 Hang Power Cleans (95/65) 

20 Front Squats (95/65) 

20 Push Press (95/65)

20171212

Teams of 2

8 Rounds For Time:

400 Meter Row

15 Wall Balls (20/14)

Partners complete full rounds before switching. Four rounds each partner.

20171211

Reminder that this Friday is Christmas movie night at 7pm and Saturday is our annual 12 Days of Christmas WOD and potluck. Sign up on the Facebook event and remember to wear your best sweater!

20171209

Weightlifting (8:30 AM)

1) Clean & Jerk: 2+2x60, 2+2x70, 2+1x80, 2+1x85, 1+1x90, 2+1x85

2) Clean Deadlift: 5x3x85

...

20171208

AMRAP 20:

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)

20171206

For Time:

Buy-In: 60 Wall Balls (20/14)

3 Rounds:

19 Calorie Row

87 Double-unders 

7 Strict Pull-ups

Cash-Out: 60 Wall Balls (20/14)

20171205

5 RFT:

10 Power Cleans (135/95)

10 Burpees

20171204

15:00 to work to a heavy 2-rep Front Squat

Then,

“Eikcaj”

30 Pull-ups

50 Thrusters (45/35)

1,000 Meter Row

20171202

Weightlifting (8:30 AM)

1) Snatch: 2x60, 2x70, 2x80, 2x85, 1x90, 2x85

2) Clean & Jerk: 2x50, 2x60, 2x65, 2x2x70

...

20171201

5 RFT:

15 Deadlifts (155/105)

25 AbMat Sit-Ups

20171129

15:00 to find a heavy single Power Clean and Jerk

Then,

“Gwen”

15-12-9:

Unbroken Clean and Jerks

Score is weight used. Rest as needed between sets.

20171128

For Time:

2,000 Meter Row