100 Double-unders (300SU)
75 straight leg abmat sit-ups
50 deadlifts (95,135#) *no more than 40-50% max.
40 wall ball power ball- no squat- push press 14#9′, 20#10′
30 heavy russian KB swings (53,70#)
10 strict toes-bar
Many times people become discouraged from accomplishing a goal because they think they have to do the whole thing at once. If the objective is to lose 20 pounds, they’ll look at their bellies and think they need to see abs before the end of the day. That will discourage them from working, and no progress will be made. Instead, set a goal and commit to make strong progress toward it today.
Big Goals, Little Steps
AMRAP 10 min:
Farmers walk w/bumpers (as heavy as possible) width of room D&B (must grab plate by top with thumb and fingers)
5 tall box jumps (24,30)
10 perfect pushups with hands on top of bumpers- like PVC pushups
“You are a living, breathing, functioning human being with no excuses; the sooner you get out there and start acting like it the better. Your body has no concept of dates or times, so the idea that it will be easier for you to start training January 1st is plainly ridiculous. All you are doing is putting it off. Make your resolution, do your research, and get excited about starting as soon as possible.”
5 Reasons To Start Your Resolution Before Jan. 1st
P1. EMOTM until working sets cannot be accomplished (rest 1 min if you fail, then begin again) or 10 min max:
5 body rows (tight smooth movement)
3 kipping pull-ups (regular assistance)
1 strict pull-up (regular assistance or strict- no weight)
P2. Back Squat 5 rounds x 1 rep. Increasing each single to a heavy 1 rm.
*warmup with lighter loads for 2-3 reps
then begin singles at; 60,70,80,90,100+%.
Congratulations to Katie S. who won our Monthly Member Incentive Challenge!
“Fight Gone Bad!” Re-test
Three rounds of:
Wall-ball, 14,20# 10′
Sumo deadlift high-pull, 55/75# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 55/75# (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points for your FGB score.
HOOSIER CROSSFIT vs. CROSSFIT WEST LAFAYETTE
OAKEN BUCKET CHALLENGE!
Each year on the weekend of Thanksgiving, IU and Purdue battle it out on the football field. What a better way to celebrate this rivalry with a CrossFit competition between CrossFit West Laffayette and Hoosier CrossFit! This is a free, fun event for anyone and EVERYONE to participate. If you have love and spirit for Hoosier CrossFit, then you need to be a part of this!
We will host CFWL at 10:30am and participate in 3 Workouts! Our scores will be tallied in the end and the winner will hold on to the Oaken Bucket until next year!
No classes today! Check the HCF Facebook page for an open gym time later in the day!
The Oaken Bucket Challenge is tomorrow! Still time to sign up and participate!
Thanksgiving or Thanksgiving Day is an annual national holiday marked by religious observances and a traditional meal. The holiday commemorates a harvest festival celebrated by the Pilgrim Fathers in 1621, and is held in the US on the fourth Thursday in November.
*Reminder we are closed today and tomorrow! Enjoy your time off!
“The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth.”
P1. Snatch push press 3 rounds x 3 reps. working positioning and moderate weight each round.
*Get comfortable with bringing the bar back down to the back rack position with a bent hip and knee.
P2. Snatch- Burg warmup + sn. skill transfers
12 min clock: working up to a heavy single: 1 snatch pull + 1 hang snatch (anywhere above knee)
Hanging onto bar throughout both movements
Can be power snatch if mobility/positioning can’t get into full squat.
“Challenges are what make life interesting and overcoming them is what makes life meaningful.”
P1. Death by kipping pull-ups.
Min 1: 1 pullup, Min 2: 2 Pullups… continuing until you cannot complete the reps in the min.
If you fail begin back at 1 rep and continue up the ladder.
15 min cap.
P2. Back Squat 5 rounds x 3 reps. Increasing each round to a 3 rep max.
*Click here to see your old 3rm
*Post weights for each working set and final heaviest set of 3.