“All growth depends on activity. There is no development physically or intellectually without effort, and effort means work.” Calvin Coolidge
The Filthy Fifty truly was FILTHY!
Paleo Challenge Conditioning WOD:
(scale to 40,30,20 as needed) Goal is sub 30 min
50 Box jump (20,24″)
50 Jumping pull-ups
50 Kettlebell swings (35,53#)
50 Walking Lunge Steps (total)
50 Knees to elbows
50 Push press (30,45#)
50 Back extensions
50 Wall ball shots (14/20# 10′)
50 Double unders (150 SU)
10am: Olympic Lifting- clean and jerk
11am: FREE TEAM WOD!
3-5pm: Open Gym/GLI 4.1
60 abmat situps *if advanced and can handle work load do GHD
50 Box Jumps (20,24”)
40 Deadlifts (115,185#)
20 KB swing (53,70#)
10 Back Squats (same as deadlift weight) *scale to using rack if cannot clean weight.
5 Handstand pushups (wall- no more than 2 abmats/ Box-usual)
Stay up to date with all Hoosier CrossFit happenings through our EVENTS PAGE!
Nov. 16: Paleo Challenge Begins
All Gym Paleo Thanksgiving Dinner!
Nov. 28: Oaken Bucket WOD
Dec. 7 : Winter Rendezvous! We need volunteers!
Your belly would cry if you missed it…
AMRAP 10 min:
10 Sumo-deadlift highpull (55,75#) *same as FGB
10 barhop burpees
No matter who we are, or at what point we are at in our lives, it is never too late to reap the benefits that assuredly will follow as we strive to optimize our health. Not only will those benefits be ours to enjoy, but our families and those around us will be influenced by our example…. When the unexpected illness does confront us, we will be better prepared to fight it off, and its impact on our productivity and quality of life will be less. Read more about the Sickness, Wellness, Fitness Continuum here.
P1. Kipping Pullup skill work + Death by Pullups
10 min of death by kipping pull-ups
If you fail begin back at 1 rep and re-start until 10 min ends.
P2. Back Squat 5 rounds x 3 reps.
Increasing each round to a 3 rep max.
*Post weights for each working set and final heaviest set of 3.
“What if something you think is non-negotiable right now really is negotiable? What if simply changing how you think about all of the non-negotiables in your life could actually change your life? What if you made some of those non-negotiables suddenly open to discussion? Changing your thoughts can change everything about your life.”
Nothing Changes If You Change Nothing
Congratulations to our HCFers who completed the half marathon this weekend and are already… BACK TO THE GRIND!
3 Rounds for time:
21 Wall Balls (14,20# 10′)
21 Push Press (55,75#)
*same as FGB
(goal is 15 min time frame)
“CrossFit “virgins” have the potential of walking into an under-qualified gym, and leaving with a bad taste for CrossFit in their mouths. Or, worse yet, leaving injured, not able to workout. Period. So what do you do? Well, with so many options in your backyard, it becomes ever-so-important to do your homework. What are the qualities that a good CrossFit gym should possess before you make your commitment to joining?” All CrossFit Gyms Are NOT Created Equal
Snapshot from the Halloween WOD!
P1. 3×3 Push Press from rack @ 80% of 1 rm.
*warmup with 2-3 reps at 45,55,65%
P2. Power Clean progressions: Burg warmup + clean pulls
Warmup to 75% of power clean, NO touch and go- reset each time.
3 Power Cleans EMOTM x 10 min, NO touch and go- reset every rep.
November Member Incentive Challenge:
500m. Row time trial. Monitor must be set to 500m. and must post final finish time to the 10th of a second.
Top 2 male and 2 female times at end of month will comprise the rowing team that will train throughout Dec/Jan for the indoor rowing championships in January.
Places 3-4 will comprise the 2nd team for the comp.
SATURDAY: NO classes today- CF Naptown Barbells for Boobs event- ALL DAY!!!
Come up to the Old National Centre in Indy and show your support for Hoosier CrossFit and Breast Cancer Awareness!
Sunday: BRING A FRIEND WOD @2:30pm!!
Hold Pike Stretch for 3 minutes
Hold Pancake Split for 3 minutes
Hold Middle Split for 3 minutes
P2. PRACTICE for 10 minutes:
Forward Roll on Rings
see Roll Out on Rings Progression
scale to forward roll on floor