Wednesday

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient." - Greg Glassman

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.” – Greg Glassman

WOD:
OTM x 15min (5 rounds)
Min 1: Power Clean x 5 *light-mod load ~60-65% 1rm.
Min 2: Front Squat x 5 *same weight as PC
Min 3: Handstand hold :30-:45

Tuesday

After running over 14 miles in the Red Eye Relay this weekend, Jason sprints in today's workout.

After running over 14 miles in the Red Eye Relay this weekend, Jason sprints in today’s workout.

WOD:
‘Nicole’ AMRAP 20 min:
Run 400m. max reps UNBROKEN pullups
*post pullups completed each round + total reps

Monday

The 5th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with a few more strength pieces added in compared to session 4. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three metabolic pathways. It does this within a framework of sets and reps and a cast of exercises that CrossFit has repeatedly tested and proven effective.
Monday July 20 & Tuesday July 21 (Tests)– Friday August 28,
retesting on Monday August 31 & Tuesday September 1st.
De-load Wednesday September 2- Friday September 4th.

WOD:
A. Build to a 3rm front squat. (~15min.)
*warmup: 8-10x empty bar, 6-8x 40-50%, 4-6x 50-60%, 2-4×60-70%, 3×70-80%,
2-3 attempts at a max. Goal is to hit 85%+ for 3.
All warmup % based off 1rm.

B. Build to a 3rm push press. (~10-12min.)
*same warmup structure as front squat.

Tuesday

Every 6 weeks our members perform fitness tests. Many members improved their strength and performance on the 'Diane' benchmark. When you click on the results picture below, all of the times with a rectangle are new personal records.

Every 6 weeks our members perform fitness tests. Many members improved their strength and performance on the ‘Diane’ benchmark. When you click on the results picture below, all of the times with a rectangle are new personal records.

WOD:
‘Diane’. 21-15-9 reps for time:
(12 min. cap) goal is sub 8!
Deadlift (155,225) *scale to ~55-60% of 1 rm.,
Handstand pushup *pushup/box/wall- no more than 2 abmats
*Deadlifts should be UB or close to UB, no more than 2 sets.
*HSPU should be scaled accordingly to finish in no more than 3-4 broken sets.

click here to see previous results

Monday

minonmondayWOD:
5k Run *scale to 5k row if needed.
*beginning and ending at HCF, running south on the B-line trail, continue running south over the grimes street bridge, passing CFB, turn around at the end of the next warehouse building past CFB building (half way mark)POST #31 and return to HCF.

click here to see previous results

Saturday and Sunday

Sat. July 11.
Open Gym 8a-10a.
FREE CF Kids 9-930a.
All day: Sweat Angels all female competition at CF317.

Sun. July 12. Possible Open Gym- TBA (facebook)
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

hollow positionWOD:
A. Gymnastics skill work for todays stations.
B. EMOM x 5 rounds (20 min)
1: Handstand hold (box/wall/freestanding)
*basic progression for 1st step: http://gymnasticswod.com/content/handstand-practice-and-spotting-pt1
2: Forward rolls:
http://gymnasticswod.com/content/forward-roll-progression
3: Hollow body hold:
http://gymnasticswod.com/content/hollow-body
4: Rest.
*You should be working each min through its entirety to get to the best position possible for as long as possible in the full min.

Thursday

Taylor, from Purdue, is doing an internship in town for the summer and found Hoosier CrossFit as her temporary home gym.

Taylor, from Purdue, is doing an internship in town for the summer and found Hoosier CrossFit as her temporary home gym.

WOD:
4 Rounds for time:
15 push press (95/135#)
500m. Row

Wednesday

Andrew was punished with 390 burpees for leaving out  dirty equipment. He completed all of the burpees and ended with a smile on his face.

Andrew was punished with 390 burpees for leaving out dirty equipment. He completed all of the burpees and ended with a smile on his face.

WOD:
Running ‘Jackie’
800m. Run
50 Thrusters (45#)
30 pullups
Click here to see old score
*If you rowed the 5k test, row Jackie

Tuesday

Handstands pushups develop strength and stability in the upper body. Here, at Hoosier CrossFit, we can modify movements to fit your ability level.

Handstands pushups develop strength and stability in the upper body. Here, at Hoosier CrossFit, we can modify movements to fit your ability level.

WOD:
For time:
400m. Run, 21 handstand pushups*
400m. Run, 15 handstand pushups
400m. Run, 9 handstand pushups
*same scaling used for ‘Diane’