Saturday and Sunday

Sat. July 18. Gym closed.
ALL day: Arsenal Muncie Competition.
3pm: Start of Red Eye relay team Race.

Sun. July 19.
Recovery Day

A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday

So much crapWOD:
Five sets of:
Russian Kettlebell Swings x 20 reps
Rest 45 seconds
Seated Dumbbell/KB Press x 10 reps
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

Thursday

Reduce your risk for lower back pain by performing side planks.

Reduce your risk for lower back pain by performing side planks.

WOD:
Four sets of:
Supinated-Grip Body Rows x 8-10 reps
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

Wednesday

Here Jonathan works on turkish getups, which benefits core and shoulder stability as well as balance and coordination.

Here Jonathan works on turkish getups, which benefits core and shoulder stability as well as balance and coordination.

“The entire purpose of recovery is to allow the muscle to repair itself and to engage muscles that are tired or sore from a previous day or prior period of time (say, a few weeks of work). When we are recovering from a phase of training, we can have down weeks (less volume) or complete recovery days.”
What Does Active Recovery Actually Mean?

WOD:
Every 3 min x 36 min: (3 rounds)
1. alternating turkish getups (light load-GOOD movement)
2. Sled push- walking pace with light-mod load.
3. Single leg hip bridge x 10-12 each side
4. Crossover symmetry

Wednesday

sick puppiesWOD:
A. Deadlift 5×5
*start around 61-65% of 1rm and build 5% per set of 5 to 81-85%+ by your last set.
B. 10-12 min of Handstand hold/walk skill work & progressions.

Friday

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them.” Bruce Lee

WOD:
For time:
50 deadlifts (75,115#)
50 walking lunges (25 per leg)
40 back squats (75,115#)
40 toes-to-bars
30 power cleans (75,115#)
30 burpee box jumps (20,24”)
20 thrusters (75,115#)
20 triple-unders (40 double-unders, 60 single-unders)

Saturday

Hoosier CrossFit Presents:
2nd Annual Winter Rendezvous!

WR2013

RESULTS FROM WOD 1:

Winter Rendezvous FF Deadlift
Winter Rendezvous MF Deadlift
Winter Rendezvous MM Deadlift

RESULTS FROM WOD 2:

Winter Rendevous FF Bear Complex
Winter Rendezvous MF Bear Complex
Winter Rendezvous MM Bear Complex

RESULTS FROM WOD 3:

Winter Rendezvous FF Row BJ
Winter Rendezvous MF Row BJ
Winter Rendezvous MM Row BJ

FINAL RESULTS:

FEMALE-FEMALE
MALE-FEMALE
MALE-MALE

FIND THE WORKOUTS AND MOVEMENT STANDARDS BELOW AND ON FACEBOOK!

WOD 1: Video

AMRAP 14 min
1 person working at a time, can split reps up in any manner (but weight must be changed out by athletes in the M/F division for partner to begin work on deadlifts)

3 rounds: 25 deadlifts (115,165#), 25 pullups, 50 double-unders
3 Rounds: 20 Deadlifts (135,225#) 20 burpees- jump to a bumper plate, 40 double-unders
3 Rounds: 15 Deadlifts (165,255#), 15 toes-bar, 30 double-unders

*if the final round of the above is finished in under the 14 min time frame, teams will begin back on the first 3 rounds of work at the lighter deadlift. every rep counts.
*partners must also physically tag team partners hand before moving onto next reps/movement etc. if changing positions.

WOD 2: video

10 min to develop 1 rm ‘bear complex’ for both partners.
*each team will have 1-45# bar + a full set of plates totaling 320#.

Bar must begin from the floor with plates loaded and clamps on bar. Bar can be power cleaned or full cleaned, but must touch shoulders in receiving position, and then pass through full depth squat. after standing from squat barbell will then travel from shoulder-overhead by thruster, strict press, pushpress, pushjerk, split jerk and have control of bar with feet together, then lower bar to back rack position and complete 1 back squat, after standing will then perform 1 back rack-overhead in same manner as from the front rack. Once they have control of the bar overhead bar can be dropped and a score can be acquired of whatever the weight on the bar is.

Partners may take as many attempts and can go up or down in weight as needed throughout the 10 min. Total score is both partners weights combined.

WOD 3: video

AMRAP 6 min. (scored in 2 parts)

Partner 1 begins on rower and rows 500m. for time to the tenth of a second.
While Partner 1 is rowing, P2 is performing the following:
ascending ladder of thrusters and box jumps
1 thrusters (65,95#), 1 box jumps (20,24”)
2 thrusters, 2 box jumps
3 thrusters, 3 box jumps…
Once P1 finishes on the rower, P2 will then row 500m. for time and P1 will pick up where P2 left off on the thruster and box jumps

If both partners complete the row in under the 6 min time frame they may both work together on continuing with the thruster/box jump portion, working one person at a time, switching whenever needed.

Final score is 1. the AVERAGE of both partners on the 500m. row.
and 2. the total reps completed on the thrusters/box jumps

– – – – – – – – – –

SCHEDULE: Saturday 12/7

Check-in from 6:30am-7:30am
Athlete Meeting from 7:40am-7:50am
Duration of event 8am-6pm

Miscellaneous Info

Location: 501 N. Rogers Street, Bloomington, Indiana 47404. We are centrally located in downtown, Bloomington.
Movement standards are posted at www.hoosiercrossfit.com, and Facebook

Friday

New block schedule begins TODAY!
“Without change there would be no butterflies”

WOD:
P1. Snatch grip push press behind neck from rack
5 sets x 3 reps. Working up to a clean moderate set of 3.
P2. Snatch from high hang.
Snatch Progressions: Burg warmup + skill transfers
Then 10 min to work up to a heavy single snatch from the high hang.