Todays Events:

• 1/7 Saturday
  FREE group intro & workout
  Hoosier CrossFit. 12:30p-1:30p
• 1/7 Saturday
  Lukes AirForce going away party
  Moose Lodge Basement (Cory Ln.) 7p-11p.

10a Olympic Lifting:
Oly-Lifting progressions (Snatch)
1. Burg Warmup: down-up, scarecrow, muscle snatch
2. Snatch lands: 2”, 6” , full squat.
3. Snatch skill transfer: Snatch pushpress, OHS, pressing SN balance, Heaving SN balance, SN balance
4. High hang snatch
5. positions: floor, below knee, mid thigh, finish
If newer to the oly-lifts: continue working progressions and add light weight to parts 4 & 5.
If you already have a 1rm snatch and are proficient in movement patterns:

• 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets (lt. wt.)
• Power snatch + OHS + snatch (2 sec pause in bottom) – 5 sets (increasing wt.)

11a Team WOD:
Teams of 2, complete for time & max reps.
100m. Run/Max airsquats
200m. Run/Max airsquats
400m. Run/Max airsquats
400m. Run/Max airsquats
200m. Run/Max airsquats
100m. Run/Max airsquats
Each team partner runs distance listed while carrying medball, other team partner is completing max airsquats, tag team partner and rotate stations.

A man’s growth is seen in the successive choirs of his friends.
Ralph Waldo Emerson

Luke C. has been a member at HCF since Nov. of 2010. He will be leaving to join the AirForce on Monday 1/9. Today is his going away WOD, and tomorrow there is a going away party to be held at the Moose Lodge basement (Cory Ln.) from 7-11p (EVERYONEs invited!). Good luck in your future endeavors, we know you are physically and mentally capable of accomplishing anything, so go for it!
1/7 Saturday
Lukes AirForce going away party
Moose Lodge Basement (Cory Ln.) 7p-11p.

WOD: ‘Luke’
5 Rounds for time:
3 Muscle-ups (scale to 9 pullup & 9 dips)
6 Handstand pushups
12 KB swings (Heavy)

The 2012 Reebok CrossFit Games Open starts in Feb: Video.

In this 6 Part series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running.
Running Drills With Brian MacKenzie: Part 1

WOD:Pick which ever you are least efficient:
Run: 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds
OR
C2 Row: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

415 Competitor:
snatch pull + snatch (mid-thigh) – 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
clean pull + clean (mid-thigh) – 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
Clean deadlift to knee + clean pull – 65% x 3+1 x 3, 70% x 3+1 x 2
Front Squat – 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2

REMINDER: Upcoming Events.

• 1/7 Saturday
  FREE group intro & workout
  Hoosier CrossFit. 12:30p-1:30p
• 1/7 Saturday
  Lukes AirForce going away party
  Moose Lodge Basement (Cory Ln.) 7p-11p.

WOD: Part 1: Shoulder Press 5@75%. 3@85%. 1+@95%.
Part 2: AMRAP 10 min.
10 pushjerk (85,115#)
15 abmat situps
20 double-unders

“Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man.” ~Benjamin Franklin

Skill work: Handstands
(Part of our new programming cycle for the 2012 year will be to implement a concentration on a skill movement each week. This weeks skill movement is handstands: go to link and watch videos on progressions-learn it, live it, do it!)

WOD: 21-15-9 reps for time:
Deadlift (135,225#) no more than 60-65% of 1rm.
Burpee Box jump (20,24”)

415 Competitor:
Run: 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds
OR
C2 Row: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

REMINDERs:
Schedule.
Monday 1st: Open Gym. 11a-1p.
Tuesday 2nd: Back to normal schedule.
Make sure to look through your mindbody schedule for any changes.

On-Ramp.
Classes begin next Monday 9th!
Get your friends/family/who ever, on board!
FREE group intro workout: Saturday 7th @ 12:30pm.
~On Ramp begins: Monday, January 9 @ 7am -Mondays, Wednesdays, Fridays at 7am.
~On Ramp begins: Monday, January 9 @ 6:15pm -Mondays, Wednesdays, Fridays at 6:15pm.

“Each new day is a blank page in the diary of your life. The secret of success is in turning that diary into the best story you possibly can. I wish you Happy New Year and diary full of best stories ever written in your life.”

Team WOD: ‘Fight Gone Bad’
2 person teams. 3 rounds for max reps.
2 min. Wallball (14,20#)
2 min. Sumo Deadlift Highpull (55,75#)
2 min. Box Jump (20”)
2 min. Pushpress (55,75#)
2 min. Row (calories)
No rest after rounds, rotate partners as needed to complete max reps.

“Fire is contagious. If you burn hot enough you will catch everyone around you on fire.” -Josh Bunch, Practice CrossFit

WOD: Part 1. 1 rep Max height box jump.
(compare)
Part 2. Death by pullups
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
(compare)

Starrett discusses the RICE protocol to treat acute injury: rest, ice, compression and elevation. Starrett adds the 24-Hour Rule for how to reintegrate after injury.
A language to diagnose with KStarr

WOD: Bear Complex
5 rounds, 7 sets of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(Rest between rounds as needed)
Notes:  The Power clean must be separate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.
(compare)

415 Competitor:
Run : 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00
OR
C2 Row: 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00