Upgrade your Warm-up

You might be tempted to skip the warm up when you work out.  After all, you only have so much time to exercise—“Let’s just get on with it already!  I’m in a hurry!”

But warming up is a critical component of your fitness routine, and skipping it could have unpleasant and even dangerous results—such as muscle strain, muscle injury and pain.

Oh yeah, and a proper warm-up will actually IMPROVE your workout performance!

The Warm-up:  Basics

A warm up is a short workout period at the beginning of your exercise session.  It is generally low intensity and prepares your body for the upcoming exertion.

The purpose of a traditional warm up is to slightly increase your heart rate. This raises your core body temperature and increases the blood flow to your muscles.  Cold muscles and other connective tissues do not stretch very easily.  A warm up session literally warms them up and relaxes them, making them more supple and ready to work.

Without a warm up, you will be more susceptible to sprained muscles, cramps and injury.  Ultimately, these effects could keep you from exercising for an extended period of time as you recover, which is not conducive to the healthy lifestyle you desire.

It takes about three minutes for your body to realize that it needs to move more blood to your muscles, so the ideal warm up time is between five and ten minutes.

There is no set prescription for what your warm up should consist of.  You can choose a set of preparatory exercises (such as squats, lunges, toe touches, etc.,) or you can do a light intensity version of your upcoming workout (a brisk walk to prepare for a run, for example, or lifting light weights before increasing the load).

The Warm-Up:  Advanced Strategy

Now with all that being said about a “basic” warm-up, let me share with you how I personally prepare myself, as well as every one of my clients.

For long-term health and fitness combined with your weight loss training efforts it’s imperative to understand that a proper warm-up is about more than just “warming up the body.”  It’s a about preparing the body for an all-out training assault that’s going to boost your metabolism through the roof.

Therefore, we look at the warm-up as a Preparation Phase for the workout to come.  Through research and practical experience we’ve determined that best results are typically seen when an exercise prep routine incorporates 3 key components:

  1. Tissue Quality
  2. Corrective Exercise
  3. Mobility & Activation

Tissue Quality

Almost all chronic joint pain or overuse injuries are caused by tightness and restrictions in the muscles above and below the joint in question.  In other words, it’s not about PAIN SITE… it’s about PAIN SOURCE!

Knee pain is often caused by restrictions in the tissue of your calves and front/inner/outer thighs.  Back pain is often caused by restrictions in your glutes and hamstrings.  Shoulder pain is often caused by restrictions in your thoracic spine (T-Spine), chest and lats.

Tissue quality describes the general health of your muscles and the interconnected web of fascia that surrounds them all.  Over time, we develop scar tissue, adhesions, knots and trigger points due to high-intensity training, overuse, and/or extended periods of sitting.

The best way to address this is to self-massage sore, tight, and restricted muscle groups of the body to regenerate tissue both pre and post-workout to promote injury reduction and allow for a smoother, more productive workout.

In addition, self-massage before stretching allows for a better, more complete stretch by smoothing out the knots. You should always precede flexibility work with tissue quality for best results.

Massage is one of those counter-intuitive things whereby you are actually actively searching for pain. In fact, it’s the only time to ever do so when it comes to proper training.

The best analogy I can give you is this:

If it hurts that much when you put pressure on your muscles, just imagine how bad your joints must feel!

Corrective Exercise

We all have unique “issues” with our body mechanics and functional movement capabilities.  For some it’s a lack of flexibility, while others there may be a balance or mobility issue.  Perhaps there’s an asymmetry – one side is significantly “stronger” than the other leading to muscular imbalances, postural distortions and overcompensation injuries.  You can find out your individual corrective needs by going through a movement screen such as the Functional Movement Screen (FMS).

The FMS is a ranking and grading system that documents movement patterns that are key to normal function.  By screening these patterns, the FMS readily identifies functional limitations and asymmetries.  These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.

So, in a nutshell, the FMS is designed to

  • Identify functional limitations and asymmetries which have been linked to increased injury risk
  • Provide exercises to restore proper movement, and build stability, mobility, and strength in each individual

Mobility & Activation

More than just a typical warm-up, a mobility and activation circuit truly prepares your body for a maximum performance workout.

Mobility describes the ability of a joint, or a series of joints, to move through an ideal range of motion.  Though mobility relies on flexibility, it requires an additional strength, stability, and neuromuscular control component to allow for proper movement.  Activation is often paired with mobility because many mobility exercises activate key, and often dormant, pillar stabilizers in your hips, core and shoulders.

More Than Just a Warm-Up…

So, as you can see, a warm-up is much more than just a warm-up when you’re training smarter for long-term health, fitness and fat loss goals.

Think twice before you skip the “warm-up” in your next workout!

Coach Jess

Parents and teachers, send me your questions on youth fitness topics

I am in Boulder, CO right now for the CrossFit Coaches Prep certification. This is the prerequisite to apply for the CrossFit HQ seminar staff. I am here to become a better coach for my adult athletes, and also to begin my journey on the path towards teaching others how to train children in the CrossFit Kids program. I believe this program is going to save public school education. In the schools that employ it, the CrossFit Kids program has increased testing scores, decreased behavioral problems and improved the overall wellness and academic achievement of the kids.

A open invitation to local Fargo-Moorhead-Area schools: I would love to visit with you about how to implement CrossFit Kids in your curriculum. Teachers, I can show you how to use CrossFit for brain breaks in the classroom. Many of our athletes at CrossFit Fargo are also teachers and youth sports coaches. Without me ever suggesting it, they have brought CrossFit to their classrooms because they know the tremendous impact functional exercise has on the developing brain. Children need rigorous activity for their brains and bodies to develop properly. Plain and simple.

This is the introduction to a series on youth fitness where I will cover multiple topics suitable for parents, teachers and coaches. All information is taken from relevant and reputable studies, as well as my own experiences.

The purpose of this series is to inform parents and educators on the importance of youth fitness and to teach readers how functional exercise at high intensity benefits our kids. Coming next, we will start with the following topics:

  • Impact loading for strength and increased bone density – jumping and agility drills.
  • Training the vestibular system to increase balance, coordination and cognitive development – monkey hangs, log rolls, cartwheels, handstands, push ups and burpees.
  • How to make exercise fun for kids – GAMES!
  • Exercise and attitude – winners, losers, cheating, self-confidence, pride and respect.
  • Nutrition – teaching kids to select the best choice available.

I invite parents and educators to contact me via email at jessica@crossfitfargo.com if you have any questions you’d like to have answered. If I don’t know the answer, I will find it for you. I will post questions and answers to this blog. Also, if you have any topics you would like me to cover in depth, send them my way!

Jessica Grondahl
CrossFit Fargo
Community Built, Performance Driven

11 things I learned this weekend in the NPFL draft tryouts

This weekend was a life-changing experience for me. I had the opportunity to be part of history and try out for the first National Pro Fitness League draft at the 2014 Dallas Combine.

You probably don’t know anything about the NPFL, so here is a brief overview, taken from the www.profitnessleague.com:

Head-to-Head Team Fitness Events

Introducing the world’s first professional spectator sport with co-ed teams competing in human performance races. This is a mainstream sporting event that is fan, TV, and sponsor friendly. Picture two 8-person teams (4 men, 4 women, with one of each being over 40 years old) going head to head in matches throughout a season that is not unlike an abbreviated NFL season. Two-hour matches with fixed but flexible rules that are designed to force teams to strategize. The competitions will be easy to follow, and a very smart team that executes flawlessly could outwit a fitter team in any given match. There will be consistent structure for every match, all events known ahead of time, and substitutions on the fly.

Overview of the League Part 1
Overview of the League Part 2
Explanation of Sample Races 3+4

Artist rendering of the NPFL court

The First Season Starts Late Summer 2014

The League matches will start in late August 2014, and be aired live. The first year will be an abbreviated season, and 2015 will start the full schedule. We’re limiting the launch to eight teams, but there will be an opportunity for expansion teams as early as 2015. Of course, we’ll also have a robust website that will feature the athletes, teams and coaches from the League throughout the year.

After being there and seeing how it all works, I can tell you I think the NPFL has the potential to be a big thing. The team operators and coaches REALLY good. I also think the heart behind the league is in the right place. Tony Budding was a very down to earth and genuine person.

That being said, the NPFL is very different from CrossFit. It’s all about efficiency and strategy. You don’t need to be great at everything, but you should be good at everything and the BEST at something. You stop and get subbed out before you’re done, whereas in CrossFit you just push through the pain and get to the end (wherever the end might be). I did love having a coach call the shots. They told you where to stand, when to work, when not to work, how many reps to do and how to perform them, etc. These coaches only got about 10 minutes with us to learn about our strengths and weaknesses before the 2 hour long match. In a few instances, they knew my capabilities better than I did. For example, I can knock out 30 unbroken Handstand Push Ups, but during one of the workouts they told me to break it up into sets of 5. I thought I’d do sets of ten just to make it go a little faster, and of course when I got to the HSPU, I only had 5 at a time in me. That’s how intense these matches are, by the way.

11 Things I Learned this Weekend:

1. CrossFit Games athletes eat different (and I thought I ate different!). And they eat more. I was the smallest one there by a lot.
2. Pretty is not the same as efficient when it comes to reps. My handstand walks might look nice, but other people were able to get the job done faster by using their legs too. Life lesson: don’t get caught up in superficial things. Find the driving priorities and values and focus on that.10256696_542008225911714_8854447240022264475_o
3. I’m very good at weighted pistols (one-legged squats).
4. Take your recovery VERY seriously if you want to get to the next level in your training. Your time outside the gym matters even more than the time you spend in it. I need to sleep, eat and mobilize more.
5. Friday was 8 hours of training (finding maximal effort in over 21 different lifts/drills). There was 1RM Clean, Jerk, Clean & Jerk, snatch, Dead Lift, Front Squat, Overhead Squat, rope climbs, Chest to Bar pull ups, Handstand Push ups, Muscle ups, high box jumps, etc. etc. It wasn’t really a competition. More of a training day. I don’t know if I could have gotten through that without supplements. I took Muscle Fuel, Pro-20, VO2 Prime. The Pro-20 was perfect because I didn’t want to be weighed down for my next drill, but I knew I needed fast-digesting protein. The VO2 Prime gave me a bit of an edge… not sure what in the ingredients does it, but each time I’ve taken it I feel something good turn on in the brain.
6. Friday was 8 hours of training, and I found my nerves wore me out more than my body did.

7. People in Texas are VERY nice. Like North Dakota nice.
8. Life lesson: Don’t let your strength become your weakness.
9. You don’t learn much about yourself and the world around you until you exit the comfort zone. Do something that scares you once in awhile.140413_NPFL_Dallas_03337
10. Even when you don’t expect to make it to the next round, it still sucks to get cut. Especially in this circumstance because I REALLY want to experience the feeling of those races again! But that disappointment is a really good thing. It fans the flames of a fire just getting heated up.
11. Support is everything. I couldn’t have gotten through this weekend without the messages and phone calls and emails. Thanks to all for being there for me when I needed it most.10151238_10100421990025739_1524399650111180951_n


The “Skinny” on Post Workout Supplements

The beauty of CrossFit Fargo is that it brings athletes of all ages, sizes and ability levels competing together with one common goal: simply to do their best and possibly make some positive changes. However, as individuals, most of us have different goals. Some are looking to shed a few pounds while some are looking to gain weight and build strength. It’s certainly common to see many of athletes drinking some sort of shaken/blended/stirred concoction after their workouts and maybe it’s time we talk about why, and what you should be looking for to determine if your post-workout drink fits well with your goals.

What’s the reason for the post workout drink? On the canister of AdvoCare Post-Workout Recovery (a favorite amongst several CrossFit Fargo athletes) it says, “Supplies essential components for muscle repair.” Translation – it replaces the sugar and protein building blocks lost during your workout. This sounds like it’s a really good idea, doesn’t it? Depending on our goals, and how we go about it, this could end up being a really poor idea.


Let’s clarify. Below are some popular post workout supplements: AdvoCare, Surge, and Progenex. Also listed are popular snack options: Snickers Bar, Krispy Kreme and Oreo Cookies. Not listed: shakes you get at a shake shop. Many of those are loaded with sugar and calories. I encourage you to educate yourself on any type of shake/powder/bar you take post-workout.


Unfortunately, when we compare both the supplements and the snacks, some of these snack options have less sugar and calories than some of our favorite post workout supplements. Let’s break it down and make it simple:






















Krispy Kreme




Oreo (3)



< 1


What do we get from all this? Well, if you’re someone who’s in the elite athlete category or someone who spends a good portion of your time working out at a high level of intensity, then replacing that sugar and protein is important, as these athletes are depleting their stores and are in no way attempting to lose weight. In fact, they might be trying to gain weight!


If you’re someone who is attempting to lean out and lose a few pounds or more, don’t drink your calories…and you definitely don’t need to be drinking high quantities of sugar! You could almost have an entire additional meal with all the excess you’re putting in your body with a simple post workout drink!


What should you have after a workout instead? A simple healthy meal of balanced protein, veggies and fats might be your best way to go! If you don’t have that option due to work or family scheduling demands, choose one of the lower carbohydrate post-workout option. Either way, try to get this post-workout meal in within an hour or so after your workout; it will help keep you from feeling sleepy.


So remember, if your goal is to shed some pounds, simply getting rid of that post workout drink can help you achieve your mission!

Friday Fun

This was from a night before a major competition (when I should have been sleeping, nevermind doing ring work). We were running a fundraiser for Barbells for Boobs, a sweet organization that I love because they GET THINGS DONE for women. I had pledged 3 burpee muscle ups for every donation. Burpee Muscle Ups are hard. FYI.

Here is the start of dozens of free mammograms for our lovely ladies in need of help! Yes, they are some beautiful women 🙂 🙂

Enjoy your Friday my friends 🙂

Experiences of a CrossFit Fargo Newbie – Week #2: Fittin’ Right In

Hey guys, Tessa here!

For my 2nd week at CrossFit, I went to three classes. I went on Monday, Thursday and again on Saturday. All were amazing workouts! Monday’s workout was the one that felt the most intimidating. It included cleans and hang cleans and toes to bar. However, I did the knees to elbows instead of T2B, since I’m not quite there yet. Also, I am still trying to get the best form, so I am using less than the prescribed weight on the bars. There seemed to be quite a number of women in this class and I was really motivated by their efforts. I really admire their determination and it encourages me and I feel more confidence in myself that I can succeed as well.

Thursday’s workout, “Hard Cindy” is my individual favorite WOD so far. It included pull ups, push-ups with feet on a higher box as well as weighted squats. I modified the pull ups, since I am still working on my upper body strength (one of my goals, but we’ll get to that later), by standing on one of the boxes and the push-ups by using a much, much, shorter box and then finished them on the floor. This WOD lasted 20 minutes, doing as many rounds as possible. The rep scheme was 5 pull ups, 10 push-ups and 15 weighted squats (25 lb. weight). Even though I had to do the modifications, I still felt extremely capable. I was sore the next day, which means the workout did its job!

Saturday’s workout was a group workout. We split into groups of three. I LOVED it! Everyone encouraged one another and we all did what we could to get the goals for each item done as fast as possible. I think Saturday’s are going to be one of my favorite classes! Except when Saturday’s include the Turkish Get-Up’s. Let me tell you, these are not easy. Turkish Get-Up’s are awkward and require great strength! I encourage you to check out what these look like here: http://search.yahoo.com/search?fr=mcafee&p=turkish+get+ups. The guy in the video makes them look easier than they are, as does Jessica Grondahl!

I want to list my goals here, so they are out in the world and all of you can hold me accountable and whip me back into reality when I stray from them! In the last 5 years I have been striving for BALANCE in life. I believe with all my being, that life is all about balance and that it is the key to all successes. With that, I am balancing exercise with being a wife, mother, daughter, friend, student and many other things, as most of us are. Below are my goals.

Goals for 2014:
*Cross Fit 3-5x a week (Once I get a better baseline for CF workouts, I will establish more specific goals)
*Run- 3-4x a week
*Beat my 5k PR (personal record) of 25:16
*Run a ½ marathon in less than 2.5 hours
*Build upper body strength so I no longer need modifications (as well as have NICE arms!)
*All over body toning and strength
*Eat well: more vegetables and fruit, much less processed food. (Limit 1 drink/night during the week)

Pharm D Candidate and CrossFitter AJ Wohlers shares his knowledge (Part 1)

HI! I’m AJ! Sometimes posts can be very long and time consuming. Not me. Jessica asked me to do a guest blog and I’m going hopefully not make it long and drawn out. Maybe some numbers and bullet points to pull it together.

A little background information about me; I’m a CrossFitter at CrossFit Verve in Denver CO, I’m an endurance athlete in my spare time (training for my first full Ironman this year), I once weighed 350lbs(lost 150lbs), and most importantly (the reason Jessica asked me to guest blog) I’m a pharmacy student in Denver.

AJ Polar Plunge 3 years in a row

AJ Polar Plunge 3 years in a row

So what I’m going to talk about is very briefly about a lot of things. Over my years of racing, losing weight, and schooling I have discovered a lot of (we won’t call them secrets) but things that people really wouldn’t find out if they didn’t do extensive research.

Let’s start with…


• There are only a few things to say about vitamins.
o They are important
o Get them from food
o Don’t get them from a pill

Seems confusing right? Okay, here’s the deal! Vitamins are important for your body to function. Too much or too little can be bad for your health. The problem comes in that your body doesn’t absorb vitamins from a pill as well as it will from REAL FOOD!!! Vitamins are literally money down the toilet.

Fish Oil!
• A million things to say about fish oil.
o It’s important
o Get it from food
o ALSO from a pill/liquid

I like to think of fish oil as the biggest kept secret among athletes. It’s not that people haven’t been taking fish oil or telling you about fish oil, it’s that a lot of people don’t know the full scoop. Here it is: Fish oil has 2 very important components for you to think about EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). These are what you want to look for when buying Fish oil. Yes I’m telling you to read the back label. 1000 mg of Omega 3’s essentially means nothing. The back will have the amounts of EPA and DHA separately in mg amounts. Add that amount together, and that is what you have for 1 capsule. The benefits of fish oil start at amounts of 3000-4000 mg of DHA and EPA combined. For an example my fish oil contains 250mg of EPA and 550mg of DHA (800 mg) per capsule. To get my 4000 mg I need to take 5 capsules a day.

The good things that fish oil will do! It reduces your triglyceride levels, increases blood flow, and most importantly it will decrease swelling (there’s more, but let’s stick to important stuff)

PS: Don’t get fish oil with other vitamins and oils and crap (scientific term) in it. It can leave you feeling sick because you could be overdosing on the other products in the fish oil.

Protein! (post wod)
• Get some!!
o What kind
o How Much
o When to take it

Protein can be one of the most important parts of our training regimen as CrossFitters. Without it, it is hard (impossible) to build a stronger body. Protein is good for your body, some better than others. Many of the diet craze shakes and protein bars contain a type of protein called soy protein. I’m not saying soy protein is bad, but you do have to be careful of how much you are taking in. Soy protein taken in high amounts can alter your hormones in a negative direction that will cause you to hold on to fat (aka the anti-beach-body-protein). Now don’t go throwing out anything with Soy protein in it. I’m not saying it’s bad for you, just start being aware of what you are putting in your body. In the research I have found, it is still safe to do about 20% or less than 20grams of soy protein a day.

How much? I’m not talking about how much during the day (I’ll leave that to Jessica and the other coaches to talk to you about) But how much can your body handle at one time? The answer plain and simple is 30grams. So that protein shake that has 70+ grams of protein is literally getting flushed down the toilet with your multivitamin. This amount has nothing to do with whether you are male or female or strong or weak. It has to do with what the body can use at one time.

When to take it? If you are looking to supplement your workouts it is best to take the protein within 30 minutes after your WOD. Basically when we are working out we are tearing our muscles apart (in comes the term shredding). Right after a workout we have to rebuild and refuel these muscles so they can repair and grow. The best chance of doing that is right after a WOD.

A few pointers on protein: In order to better absorb that protein, your body needs a simple carbohydrate to create an insulin spike which helps absorb and build muscle with the protein you have taken in. For example: I always mix a can of coconut water with my post WOD shake, but you can use any simple sugar like juice etc.

That about wraps up what I know. I didn’t get too involved with special supplements such as Creatine, beta alanine etc. but if you have questions, you are more than welcome to ask. I hope all of this helps people of all experience levels to take their training to the next level (sorry it was long and drawn out). I hope to make it back soon to visit CFF again, but until then, Keep WODing and

Be The Change.

AJ Wohlers Pharm D Candidate BTC Motivational Speaker

AJ Wohlers
Pharm D Candidate 2017
BTC Motivational Speaker

AJ Wohlers
Pharm D candidate 2017
BTC Motivational Speaker

Experiences of a CrossFit Fargo Newbie: Tessa (Guest Post)

Let me begin by telling you a little about myself. My name is Tessa Rasmussen, I will be 30 years old next month. My fitness background isn’t very exciting, but as a kid into young adulthood I played volleyball, a little hockey as well as was on the swim team for a number of years. I started IMG_3083running in 2008, first by running two blocks (which made me extremely winded) and then back home again. It was tiring, but it felt so good. I was slow, by slow I mean I jogged so slow it was almost a walk—you could say 14 minute miles or so was my time. Each run, I improved—I was able to go farther and was able to run a little faster. I signed up for my first race in 2010, the Fargo Half Marathon. My training runs weren’t going well. I was having some medical problems and my iron level was so low, I was close to needing a blood transfusion. In spite of the medical issues and some new shoes that were causing me tight calves, I continued to train. I wasn’t able to get the full mileage before the race, so I planned to walk as much as I needed to in order to finish. The important thing for me was to just finish. My husband was concerned about me running a half marathon alone, so the day of the marathon, he surprised me and ran with me. I ran all but 1 mile (mile 11) and finished. I was proud that I was capable of committing myself to such a feat and completing it. Since, I have continued with the running (MOSTLY 5k’s) and I have developed a real passion for it. I have improved my times greatly and continue to push myself to become stronger and faster. I recently started playing indoor soccer on an adult league and enjoy that very much.

I had heard of CrossFit before, mostly because a classmate of mine does it down south. I never understood what it was. So when I met Jeremy Donais through soccer, I inquired to him about what CrossFit was. I wanted to understand what it was a bit more, so I went on You Tube and I found this video, http://www.youtube.com/watch?v=tzD9BkXGJ1M. Most people would be a little intimidated, and I was one of them. I thought to myself, how awesome, how challenging. The fact that CrossFit is MEANT to be integrated with another sport highlighted how beneficial it could be for me and my running. More strength training means less injuries—and any runner knows, injuries come out of nowhere and can tend to hang around a long while!

I signed up for the CrossFit Fargo Virtuosity Course — the required 2 class course before they release you into the wild. I asked a friend to come, I figured knowing someone who hadn’t tried it before would be really good moral support! We were both pumped to go, though I think both of us weren’t sure what we had gotten ourselves into. We learned about WOD’S (no, not a piece of chewed gum), the “workout of the day”, as well as different lifting techniques. The others in the course were of all fitness levels and ages. I felt encouraged and embraced the difficulty. After all, there is only one place to go from the bottom, right?! I enjoyed “Baseline” WOD and felt capable. There were a lot of things that I cannot do, kipping pull ups (a type of pull up where you use your core as the driving force), hand stand push-ups to name a few. Even the box jump intimidated me, but it turned out to not be so bad once I actually tried it and I even went up to the next size. The weight lifting aspect is by far the most intimidating to me. I don’t have much experience with lifting and I can’t help but feel a little insecure when I try the weighted barbells. That said, I think it is important to take yourself out of your personal comfort zone. The only way to grow is to experience and learn new things.

I am excited to delve into the CrossFit adult classes meet new people, embrace change, new ways and see improvement in my body and mind. I hope you will follow me on my journey!

Marathon Training Week 1 (CrossFit Fargo Endurance)

This marks the first week of the CrossFit Fargo Endurance (CFFE) programming. If you would like to join our CFFE program, we offer a special rate for those looking for extra running technique and pacing instruction. Contact jessica@crossfitfargo.com for details.

For more information on how the CFFE works, please view this guest post by Coach Katie, our CFE Trainer.

ALWAYS note your time for each interval in the WODs! A program is only as good as it can be measured! Also, good to write down any notes on technique, breathing or how the interval felt. Rest time after each interval should be done precisely as prescribed (therefore, don’t cut your rest time down if you feel it was “easy” or increase your rest time if you are winded).

Warm Up movements could look like:
Sit Ups
Air Squats
Squat Jumps
Push Ups

ANKLES – Important
HIPS – Important
HAMSTRINGS – Important
Skills & Drills: http://www.crossfitendurance.com/run https://www.youtube.com/watch?v=gw_r0zVlBkE&feature=player_embedded
Use any extra time after for mobility!
If ample amounts of extra time work skills & drills (technique/form/pose running).
Total amount of time from start of Warm Up to end of WOD should be approximately an hour. On shorter running days more time should be used for Warm Up, on longer days not as much is necessary.


Day 1 (Tuesday 1/7)
Warm Up
5:00 – 10:00
Skills & Drills
5:00 – 10:00
< 5:00
6 X 200m (.125 M), 2:00 Rest

Day 2 (Thursday 1/9)
Warm Up
5:00 – 10:00
5 X 600m (.375 M), 3:00 Rest

Day 3 (Sunday 1/12)
Warm Up
< 5:00
< 5:00
2 X 1600m (1 M), 6:00 Rest

CrossFit Fargo Top 10 of 2013

2013 is on the books, and CFF has had many highlights! Here is a Top 10 list:

1. CFF was founded on 6/21/13 by Jessica Grondahl and Jeremy Donais in their garage.


2. 7/29/13 First WOD in our current space. It was Nancy.

3. 8/21/13 Installation of the first rig ever built by PRx, a CrossFit equipment company based out of Fargo.


4. 9/3/13 Introduction of CrossFit Fargo Kids.

CrossFit Fargo Kids


5. 10/19/13 First Annual CFF Barbells 4 Boobs Charity WOD. We had an awesome time PRing Grace and surpassed our fundraising goal of $1500.

Post-Grace CFF crew.

6. 10/21/13 Introduction of the CrossFit Fargo Teens Program. The kids and teens classes are so much fun. Nels and Jeremy and I are really excited that these programs continue to steadily grow. It’s amazing at how fast kids’ bodies adapt… the progress in their abilities, attention span, and confidence is proof that CrossFit is incredibly valuable for our children.


7. Halloween WOD


8. 11/21/13 Heel Kicks Soles 4 Souls shoe drive.

Souls 4 Soles shoe donation in partnership with heelkick.org

9. Thanksgiving partner “Murph”


9. 12/25/13 Santa brings PR bell. It gets rung (a lot).

Santa's Sleigh stopped by CFF this Christmas!

10. We finished the year with over 100 adult members, plus a growing youth community. To all the athletes and friends of CFF, THANK YOU from the bottom of our hearts for making 2013 better than Jeremy and I could have ever imagined!!

On to 2014!

I would like to announce a few things we have in store for you all:

CrossFit Endurance Program/Marathon Training by our own CFE Trainer, Katie H. This program will be kicking off next week with CFE WODs posted for Tuesday, Thursday and Sunday. We will likely post the WODs for the entire week on Tuesday so that you can work them into your own schedule. Once we get into our new gym (mid-Feb), we will have additional space to run a separate CFE class. View Katie’s post introducing this awesome program!

We have officially confirmed additional space in the new gym. The main gym will be larger than our current gym, and a smaller connecting gym will be dedicated to our CFF Kids and Teens programs. The 2nd connecting gym will also be used for specialty adult programs. This is going to be a huge benefit to our athletes. More space, more WOD times, and more options on how you can train :) Because we have been adding more space during the building process, our builder has had to push out completion date to mid February. We have also made sure to have a few surprises in there that all athletes will be sure to appreciate :) Now that everything is locked in, we are confident that we WILL be WODing in the new gym before the CrossFit Open.

Beginning February 1st, teachers paying the standard rate will receive 20% off.

Find Your True North through Fitness in 2014!

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