Saturday and Sunday

Sat. April 19.
10:30a-12p: Open Gym

Sun. April 20. NO CLASSES or OPEN GYM- EASTER SUNDAY.
ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E. 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

daily-motivation-420WOD:
A. 3 sets of:
Barbell floor press x 8-10 reps with light-moderate load, increasing each of the 3 rounds.
Rest 30 seconds
Dumbbell/KB Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds

B. AMRAP 10 min:
1 strict pullup, 1 solid strict pushup (must start from top of plank pos.), 1 goblet squat (35,53#)
2 Strict pullup, 2 pushups, 2 goblet Squats… continuing adding 1 rep per movement each round.

Thursday

“There are many things that motivate us. Are you trying to find a reason to workout in the morning? Goal setting is usually the best way to do it. Having a goal you want to reach is an example of an achievement-based reason to be motivated. For those who are finding it difficult to find a reason to start fitness, go sign up for an event. Someone newer to CrossFit can easily sign up for a novice event. Those who want to get into adventure racing can go ahead and sign up for a race. The point is, find a reason to do something or you may not be motivated to do it.
The Science and Psychology of Motivation for Athletes

Last weekend we hosted the Master's Invitational.  Leah won this event with the highest score in tabata burpees!

Last weekend we hosted the Master’s Invitational. Leah won this event with the highest score in tabata burpees!

WOD:
Teams of 2:
10x 2 min rounds (20 min total) 1 person works, 1 rests
Against a 2 min clock, complete 250m. Row then, AMRAP Heavy russian KB swings 53/70#
Immediately at the end of 2 min, partner 2 begins same work.

Wednesday

burpees1
WOD:
A. Three sets of:
Back Squat x 1. 8-10 @ 50-60% 2. 6-8 @ 60-70% 3. 4-6 @ 70-80%
Rest 30 seconds
Dumbbell/KB Row x 8-10 reps
Rest 30 seconds
Russian Kettlebell Swings x 15-20 reps
Rest 1 min

B. Complete as many rounds and reps as possible in 8 minutes of:
10 burpees to 1′ above max standing height reach
100 Meter Run

Tuesday

“If CrossFit hasn’t taught us the power of communities, then I don’t know what will. What we know about communities is that they have the ability to make powerful changes in themselves and the world around them, and the fuel on which they burn is empathy.”
Empathy: The Crossfit Glue That Sticks

Coach Heather going over today's workout while the class performs some mobility

Coach Heather going over today’s workout while the class performs some mobility

WOD:
A. 3 sets of:
Deadlift x 8-10 reps (increase weight each round but stay light, working speed and positioning)
rest 30 sec.
GHD or straight leg abmat sit-ups x 15-20
rest 30 sec.
5 x banded pass throughs, pull a parts, pull downs, pull togethers (EXTERNAL Rotation and GOOD movement)
Rest 30 sec.

B. Power clean skill work- hip/knee/floor

C. Every min on the Min: start light- go heavy
min 1-2: 5 power cleans
min 3-4: 4 power cleans
min 5-6: 3 power cleans
min 7-8: 2 power cleans
min 9-10: 1 power clean
Progressively heavier weights every 2 min building to a solid mod-heavy single.

Monday

“Never make excuses. Always wake up with a smile knowing that today you are going to have fun accomplishing what others are too afraid to do.”

Come support our Hoosier CrossFitters in this spring's Softball League! Take a look at the schedule and find a day to cheer them on!

Come support our Hoosier CrossFitters in this spring’s Softball League! Take a look at the schedule and find a day to cheer them on!

WOD:
Option 1: This is for those who are beginner-newer/who will be doing the mini murph for re-test
400m. Run, 5 rounds of Cindy: 5 pull-ups, 10 pushups, 15 squat, then 400m. run to finish
Goal for this would be sub 20 min.

Option 2: This is for those who are intermediate/who will be doing Murph for re-test
600m. Run, 10 rounds of Cindy: 5 pull-up, 10 pushup, 15 squat, then 600m. Run to finish
Goal for this would be sub 25 min.

Option 3: This is for those who are advanced/who will be doing Mighty Murph
600m. Run, 50 pull-ups, 600m. Run, 100 pushups, 600m. Run, 150 Air Squats
Goal for this would be sub 30 min.

Friday

alpaca fridayWOD:
A. Three sets of:
Deadlift x 6-8 reps @ 60%
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. For time:
Row 20 Calories
Burpees x 20 reps
Wall Ball Shots x 20 reps (14,20# 10′)
Kettlebell Swings x 20 reps (35,53#)
Hand release pushups x 20 reps
Pull-Ups x 20 reps

Thursday

“George Sheehan, in his classic tome Running and Being wrote: “I do my best. I remain patient and enjoy. And most of all I make no judgments except about effort. There I demand the most and more.” If you’ve demanded the most and more of yourself, there is no reason to hang your head. So you are not as good as others on a workout. Fine. They are not as good as you in other ways. Celebrate their success and move on. Celebrate your commitment to effort and move on. Your score is not you. It’s a reflection of who you are at this one moment in time. That’s all it ever was. If we truly leave our egos at the door of our CrossFit gyms, then we should post our scores — good, bad or mediocre. Don’t be afraid to tell the world, “This is me.”"
I Only Got 306 Fewer Reps Than Talayna

WOD:
A.
3 sets of:
Press x 8-10 reps @ 50-60%
Rest 45 seconds
Plank from Elbows x 30-45 seconds
Rest 45 seconds
Russian Kettlebell Swings x 20 reps
Rest 45 seconds

B. 3 rounds, each for time:
400m. Run, 2 min rest.

Wednesday

Can't wait to go backWOD:
A. 
Take 10-15 minutes to work on handstand kickup/hold progressions
kick up to handstands/ walk
*use mat and partner for spotter or wall

B. 20min, 10 min per movement.
Partner Sled push/ Tire flip 2-3 person teams
2 min: Partners flip tire back and fourth 1 rep at a time
2 min: 1 partner pushes sled down, partner 2 pushes back, partner 3 pushes back down (light-moderate loading)