Wine Country CrossFit

This last weekend I journeyed to St Paul, Minnesota for my family reunion. I come from hard working North Dakota farm stock, and man can those people bake! Kuchen, strudel, cakes, cookies and pies! I managed to not eat one ounce of gluten, but I confess I indulged a bit with the divinity. And, in that bread basket of America they forget to put anything green on the table! The big dinner consisted of all kinds of incredible meats, baked beans, pasta salad, and cole slaw I swear they sprinkled with sugar! Changing the diet  makes me feel sluggish pretty quick, but I fought that slothyness by visiting two different CrossFit gyms! At CrossFit St Paul we did some basic strength stuff, but it was with CrossFit Timberlake that we really had fun.

We chose our sand bag weight in the gym, and then drove a few miles down the road to a killer set of stairs that reminded me in part of the old city in Jerusalem. And then when I learned about the wod I felt like Sisyphus pushing the rock up the hill. We started at the bottom of the steps running upstairs with the sand bags. We had to lunge across the bridge, and then run up another 15 flights to get to the top of Ramsey Hill. We then ran back down and dumped the sand bags only to squat jump our way back up, with burbee broad jumps across the bridge. The whole shebang took me 21.09 minutes, and I didn’t think for a second about the kuchen my relatives make.

These are the summer months when many of us travel. If you are out in the woods then please look up our travel wods and stay busy out there. If you will be in town then check out the CrossFit gyms as most welcome visitors. Arrive early to handle the waiver, buy a T Shirt, and represent well on your travels!

-Beth

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Tuesday’s WOD:

Deadlift: Using prior 1RM, Complete a 2 or 3RM
(Sumo or conventional)

Coupled together, not for time
Bent Rows – 8-8-8
Back Extensions 3x sub-maximal reps

As time allows – Ab work of athlete’s choice