Tuesday

“Like a loaded gun, a race car, and a scalpel, the intensity prescription comes with ample warnings. Its potential for abuse at the hands of the selectively ignorant is not due to a lack of prudence on the part of its purveyor. Indeed, intensity is the holy grail of training: efficacious, efficient and necessary. Its elevation to a position of importance may be Greg Glassman’s single greatest contribution to the training zeitgeist. Still, it is only truly understood if coupled with the attendant caveats: the tenets of relative intensity and the prescription of mechanics, consistency, and then intensity.”
Understanding CrossFit and the Intensity Prescription

WOD:
A. Three sets of:
Back Squat x 1: 8-10 @ 40-50%, 2: 6-8 @ 50-60% 3: 4-6 @ 60-70%
Rest 45 seconds
Ring Rows x 10-12 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes, perform:
10 Russian Kettlebell Swings
5 Burpees

Monday

motivational love life quotes sayings poems poetry pic picture photo image friendship famous quotations proverbsWOD:
Five sets for times:
Single-Arm KB Ground-overhead + 2 Lunge Steps w/KB Overhead x 10 reps (5 per side)
Pull-Ups x 15 reps
Run 400 Meters

Rest 3 minutes between sets

Friday

“The purpose of training is to make you better. Your improvement should be specific, measurable, and repeatable. Make no conditions; if you are stronger, faster, and can accomplish tasks better, you are improving. Henry Rollins wrote it best in “The Iron.” In his own objective measure of truth, he explains that truth is performance, and performance is truth. “There is no better way to fight weaknesses than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.””
Lose Your Focus, Lose Your Edge

WOD:
In teams of three, complete AMRAP in 15 min of:
300 Meter Run (#123)
20 Goblet Carry Walking Lunges (35,53#)
5 Wall/Box Climbs
Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.

Thursday

“There are certain injuries sustained by WODing that are a by-product of what we do. I’m talking about ripped hands, rope burn, deadlift/clean/snatch shin bruising and often sore hands from way too many high fives post WOD. So we use hand covers, chalk, shin covers and we avoid high fiving the 110kg ‘brick-wall-of-a-coach’ who’s ridiculously excited you smashed your ‘Fran’ time. However, soft tissue and joint injuries are different. In the box, most people push their bodies to a place they’ve never been before. If an athlete is enduring high intensity workouts with an unknown weakness, who’s to say it won’t cause an injury. So, can we avoid it? Unfortunately, probably not, but there is an epic amount of information regarding injury prevention that we can easily incorporate into our lives.”
Don’t make injury your illness

WOD:

A. Take 10-15 minutes to build to three heavy reps of Deadlift (does NOT have to be touch and go) try to shoot for 80% + of your 1 rm.

B. For time:
Deadlift x 15 reps (using 70-75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps

Wednesday

WOD:
A. Three sets of:
Dumbbell or KB single arm press x 8-10 reps each arm
Rest 60 seconds
Ring Rows x 10-12 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees, 5 Pull-Ups

Rest exactly 5 minutes, and then . . .
AMRAP 5 min:
5 Box Jumps (20,24”), 10 single arm KB swings- alternating hands- 5 per side (35,53#)

Tuesday

chalkWOD:
A. Take 10-15 minutes and build to today’s 1RM Clean

B. Three sets for max reps:
135/95 lbs Ground to Overhead x 60 seconds (scale to ~60-65% of today’s 1 rm clean)
Rest 2 minutes

Monday

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WOD:

A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps
Rest 3 minutes

B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups