Saturday and Sunday

Saturday. Oct. 24. 
10a: Olympic Lifting: Clean and Jerk
10a: CF light.
11a: Prep for Anniversary Party.
12p: 5 year Anniversary WOD.
1p: 5 year Anniversary party/get together.

Sunday. Oct. 25. REST DAY.
* NOTE: New start of cycle test is Monday Oct. 26.

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

I WANT MUSCLESWOD:
A. Skill for today’s movements.
B. 4 sets, NOT for time:
Romanian Deadlift x 6-8 reps @ LIGHT load
Rest 60 seconds
Turkish Get-Ups x 4 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Thursday

"I joined CrossFit because my best friend had been doing it, and I wasn't sure if I'd like it because it looked intense. This month marks a year since I started. I know that I'm never going to be a pro, but the feeling I get after a workout makes me feel good about myself, my body and who I am.  It just makes the day better." - Mitali

“I joined CrossFit because my best friend had been doing it, and I wasn’t sure if I’d like it because it looked intense. This month marks a year since I started. I know that I’m never going to be a pro, but the feeling I get after a workout makes me feel good about myself, my body and who I am. It just makes the day better.” – Mitali

WOD:
Skill: Dips: Box, Bar, Ring.
The ‘Position’: Bar Dips , Ring Dips
1. Straight bar: static hollow body hold w/ external rotation.
2-3 rounds of a 10 second hold.
*Modify to basic box dips if individual cannot do the static bar hold- all positioning still stays the same.
2. straight bar dip with press (stay in hollow body position) + external rotation finish (keep shoulder in GOOD position)
2-3 rounds of 3 reps
*modify this movement with assistance of bands and thinking about pointed knee as a pointed toe to keep hollow body position.
3. Rings: static hollow body hold with external rotation (thumbs turned out at 11 & 1).
2-3 rounds of a 10 second hold.
4. ring dip with press (stay in hollow body) + pressing through with turn out as above.
2-3 rounds of 3 reps.
*only allow person to do ring dip or modified ring dip with band IF they can do a solid dip on bar with assistance & hold them selves on the static ring hold without failing.

Wednesday

Many of our members don't get to see the trainers work out, so, save the date for November 13th &14th! Heather & Shaun and Jenna & Andrea, will partner up for JoCo CrossFit's Fall Brawl in Franklin, IN.

Many of our members don’t get to see the trainers work out, so, save the date for November 13th &14th! Heather & Shaun and Jenna & Andrea, will partner up for JoCo CrossFit’s Fall Brawl in Franklin, IN.

WOD:
Every 2 min x 24 min: (3 rounds)
1. Easy row- concentrating on stroke rating and breathing.
2. Sled push- walking pace with light-mod load.
3. Pushup to T.
4. KB farmers carry. light-mod load, resting bells at each width of room.

Tuesday

IB, in the yellow, has been a member for over a year. Today was her last day at HCF and heading to Mississippi for a new job.  We wish her the best of luck on this next chapter in her life!

IB, in the yellow, has been a member for over a year. Today was her last day at HCF and heading to Mississippi for a new job. We wish her the best of luck on this next chapter in her life!

WOD:
A. Skill work for todays movements.
B. EMOTM x 5 rounds. (15 min total)
1. 30 sec. max Double-unders
2. 30 sec. Handstand Hold (box, wall, free standing)
3. 1 Snatch Pull + 1 High Hang Snatch (increase weight each round)
*Record du each round + total/ hs hold/sn. # each round.
SEE PREVIOUS RESULTS HERE

Monday

today i will kill itA. Skill for todays movements.
B. Open WOD 13.4 RE-TEST
AMRAP 7 min:
Ascending ladder, increasing by 3’s each round..
3 Clean and Jerk (95/135)
3 Toes-Bar
6/6, 9/9… etc etc.

SEE PREVIOUS RESULTS HERE!

Saturday and Sunday

Saturday. Sept.26.
Active Recovery/skill
Join Team HCF for the Hoosiers Outrun Cancer 5k!
http://www.hoosiersoutruncancer.org/faf/home/default.asp?ievent=1125401

Sunday. Sept. 27.
REST 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

WOD:
4 rounds for time:
Run 200m.
20 situps (GHD/straight leg abmat)
10 Deadlift (275/185#) ~65% of 1rm.
Rest 2 min

Thursday

Many people know that Kaye is our awesome desk attendant who is vital in keeping the gym running smoothly. What people don't know is the Kaye is a badass CrossFitter on the side. Here she is knocking out thrusters like a boss.

Many people know that Kaye is our awesome desk attendant who is vital in keeping the gym running smoothly. What people don’t know is the Kaye is a badass CrossFitter on the side. Here she is knocking out thrusters like a boss.

WOD:
Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.
*scale CTB pull ups to kipping pull ups

Wednesday

Cam, in yellow, completing his 5k row time trial. Cam got the fastest time today.

Cam, in yellow, completing his 5k row time trial. Cam got the fastest time today, 18:58.7.

WOD:
A. Row skill work
B. 5k Row time trial