Saturday and Sunday

Sat. May 23. MURPH DAY!

Sun. May 24. GYM CLOSED! REST!

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.

Saturday and Sunday

Sat. May 24.
MURPH DAY!

On Saturday, May 24th, 2014 Hoosier CrossFit will host the 4th Annual Mighty Murph Challenge as a fundraising event for the American Red Cross Heroes Campaign. (Register by May 9 to guarantee a Tee) American Red Cross provides services for the public and military families in need. Our donations are directly given to our local chapter in Monroe County!
If you watched the movie or read “The Lone Survivor” you’ll realize this measly little workout is nothing in comparison to the brutal unknown that our soldiers encounter. Hoosier CrossFit designed the Mighty Murph Challenge not only to help bring awareness and support for the American Red Cross, but to memorialize all the Heroes that risk their lives for our us.

Divisions:
Mini-Murph: (for Beginners) (begins ~ 9am) 800 m. run, 50 pull-ups, 100 pushups, 150 squats, 800 m. run
Murph: (for intermediates-advanced) (begins ~ 10am) 1 mile run, 100 pull-ups, 200 pushups, 300 squats, 1 mile run( partition as needed )
TEAM Murph: (for beginner-intermediate-advanced) a team of 2 will run together and share the pullups, pushups, and squats.
Mighty Murph: (for advanced) 1 mile run, 100 pull-ups, 1 mile run, 200 pushups, 1 mile run, 300 squats (begins ~ 1pm)
TEAM Mighty Murph: (for intermediate – advanced) a team of 2 will run together and share the pullups, pushups, and squats.

Sun. May 25.
NO class/open gym- REST 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 body.

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.

6 Week programming Cycle

WHAT_IS_BLACK-smallAs members of HCF you get a program that actually makes sense due to the time, effort and commitment I (Shaun) have put into learning and growing through movement and programming to better your overall fitness to build a strong individual and community of athletes.

Each 6 weeks my goal as the head trainer/programmer is to design a workload to better your performance in a specific skill set/loading/time frame, while still getting better at CrossFit as a whole (GPP: General Physical Preparedness).

This specific 6 weeks (Monday Jan. 20- Friday Feb. 28, 2014) our goal is to improve upon standard CrossFit movements and work capacity coming into the CF games open which begins the first weekend of March.

First. What is the Open?!

“The 2014 season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open.

Every Open workout needs to be validated to count. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.

Competitors will be ranked both worldwide and by region. The fittest 48 men, 48 women, and 30 teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.”

Currently our HCF team for the open comprises over 30 members and growing everyday. These individuals vary from just starting at HCF through our competitive athletes who have been training with us for 3 years. We will be meeting every Friday night at 7pm to complete/compete in the open workouts every week in March! Get hyped and get signed up with team HCF!

Programming:
To prep everyone for the open and build a strong base of work capacity (aka: get more work done faster) I have developed this 6 weeks to work on those movements and time frames that come up regularly during the open season, those being but not limited to; air squats, thrusters, wall ball, pushups, pull-ups, toes-bar, box jumps, double-unders, burpees, deadlift, presses, light-moderate load olympic lifts and in time frames that range from 6-20 min.

Test/Retest:
To be able to see gains its important that you have a baseline from your start and then retest that baseline after training. So at the beginning of this cycle we tested an open workout from the 2012 open season 12.3:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
After our 6 weeks of training through these different movements and time domains we will revisit this workout and re-test our fitness to see how much improvement we have developed through this training cycle.
*If you have questions or would like to know more about specifics on my programming philosophies or ideas just ask me in the gym or shoot me an email to shaun@hoosiercrossfit.com

Rest/Recovery:
During this cycle you will be experiencing a higher amount of volume of exercises/reps/workload due to the nature of the open programming. Its imperative that you eat, hydrate, mobilize and sleep well during these 6 weeks to stay healthy and performing well during this time.

NOTE ABOUT 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.

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…)

Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

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.

Saturday

Hoosier CrossFit Presents:
2nd Annual Winter Rendezvous!

WR2013

RESULTS FROM WOD 1:

Winter Rendezvous FF Deadlift
Winter Rendezvous MF Deadlift
Winter Rendezvous MM Deadlift

RESULTS FROM WOD 2:

Winter Rendevous FF Bear Complex
Winter Rendezvous MF Bear Complex
Winter Rendezvous MM Bear Complex

RESULTS FROM WOD 3:

Winter Rendezvous FF Row BJ
Winter Rendezvous MF Row BJ
Winter Rendezvous MM Row BJ

FINAL RESULTS:

FEMALE-FEMALE
MALE-FEMALE
MALE-MALE

FIND THE WORKOUTS AND MOVEMENT STANDARDS BELOW AND ON FACEBOOK!

WOD 1: Video

AMRAP 14 min
1 person working at a time, can split reps up in any manner (but weight must be changed out by athletes in the M/F division for partner to begin work on deadlifts)

3 rounds: 25 deadlifts (115,165#), 25 pullups, 50 double-unders
3 Rounds: 20 Deadlifts (135,225#) 20 burpees- jump to a bumper plate, 40 double-unders
3 Rounds: 15 Deadlifts (165,255#), 15 toes-bar, 30 double-unders

*if the final round of the above is finished in under the 14 min time frame, teams will begin back on the first 3 rounds of work at the lighter deadlift. every rep counts.
*partners must also physically tag team partners hand before moving onto next reps/movement etc. if changing positions.

WOD 2: video

10 min to develop 1 rm ‘bear complex’ for both partners.
*each team will have 1-45# bar + a full set of plates totaling 320#.

Bar must begin from the floor with plates loaded and clamps on bar. Bar can be power cleaned or full cleaned, but must touch shoulders in receiving position, and then pass through full depth squat. after standing from squat barbell will then travel from shoulder-overhead by thruster, strict press, pushpress, pushjerk, split jerk and have control of bar with feet together, then lower bar to back rack position and complete 1 back squat, after standing will then perform 1 back rack-overhead in same manner as from the front rack. Once they have control of the bar overhead bar can be dropped and a score can be acquired of whatever the weight on the bar is.

Partners may take as many attempts and can go up or down in weight as needed throughout the 10 min. Total score is both partners weights combined.

WOD 3: video

AMRAP 6 min. (scored in 2 parts)

Partner 1 begins on rower and rows 500m. for time to the tenth of a second.
While Partner 1 is rowing, P2 is performing the following:
ascending ladder of thrusters and box jumps
1 thrusters (65,95#), 1 box jumps (20,24”)
2 thrusters, 2 box jumps
3 thrusters, 3 box jumps…
Once P1 finishes on the rower, P2 will then row 500m. for time and P1 will pick up where P2 left off on the thruster and box jumps

If both partners complete the row in under the 6 min time frame they may both work together on continuing with the thruster/box jump portion, working one person at a time, switching whenever needed.

Final score is 1. the AVERAGE of both partners on the 500m. row.
and 2. the total reps completed on the thrusters/box jumps

– – – – – – – – – –

SCHEDULE: Saturday 12/7

Check-in from 6:30am-7:30am
Athlete Meeting from 7:40am-7:50am
Duration of event 8am-6pm

Miscellaneous Info

Location: 501 N. Rogers Street, Bloomington, Indiana 47404. We are centrally located in downtown, Bloomington.
Movement standards are posted at www.hoosiercrossfit.com, and Facebook

Saturday

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!

Saturday

In House Throwdown Today!

We are providing a 3-WOD battle including two divisions, RX and Scaled.

Even if you are not registered to compete, come on by and support your fellow athletes.

Below is the schedule for the morning:

Athlete Check-In and warmup: 9:00am-9:30am
WOD 1 Released/Standards: 9:35am-9:50am
WOD 1: 10:00am-10:55am
WOD 2 Released/Standards: 11:00am-11:15am
WOD 2: 11:25am-12:25pm.
WOD 3 released/standards: 12:35pm-12:50pm.
WOD 3: 1:00pm-2:00pm