September Member Incentive Challenge

We wanted to give back to our hardworking dedicated members, but were gonna make you work for it… CrossFit style of course!

The Run down:

Each month a challenge will be posted on the 1st. These challenges can be done by ANYONE of any fitness level in the gym (a helpful trainer will scale for you appropriately)

These challenges must be done in the gym and verified by a trainer. A sheet will be filled out including the challenge they completed with weight, reps, time, etc. as well as the date they completed it on, individuals full name, contact phone #, email address, and the trainer who verified the score.
A person can accomplish the challenge once per day throughout the month, either before class, after class or during open gym hours.
From there they will put the sheet inside the drop box which will be under the white board and or at the front desk. On the last day of each month we will choose at random from the hopper box, 1 name, which will receive the next months training for FREE! (at whichever package they currently have setup)
*must be a current active member to participate.
August Challenge Winner
(2 min max double-unders or 100 reps for time: which ever comes first.)
Random drawing- Wins FREE month:
Liz F. !!
Fastest time- Wins FREE 30 min. massage from Monika @ MarDon Salon:
We have a tie between Mike Conner and Alex Clem, so we will be scheduling a duel between the 2 guys to see who comes out on top! Video to be posted of the duel this week!
September Challenge:
2 min max distance handstand walk (feet) or max handstand hold against wall (seconds)
handstand

Saturday

Competitors Cup (no WODs)

Come out and support our HCF athletes competing! 6am-6pm

What else will be going on at HCF?

The lucky Cupcake  One of HCF’s hard workers is an amazing baker – her paleo cupcakes are a MUST TRY.  *reward for division winners

Black Legion Athletic Gear These guys make clothes with the CrossFitter’s frame of mind.  Check out their shorts, Ts, and Accessories!

The Pink Dino – These homemade wrist straps from a local Indianapolis company will help you PR on your next jerk. * reward for divisoin winners
Progenex – What’s a competition without your favorite recovery drink? Recovery helps your muscles get back to strong and fast within hours, NOT DAYS!

Competitors Cup WODs released

Hoosier CrossFit presents a competition for athletes who complete workouts as RX and Open (scaled) Divison!

Still spots open for ALL divisions! Register TODAY!

WOD 1: For time: 16 min cap. each athlete has a stack of bumper plates 1x each: 10,15,25,35,45#. and one empty sled.

Round 1: Sprint 40′, Over head walking Lunge back 40′ with 10# plate, 25 burpees, sled push 80′ (down and back) with 10# plate.
Total possible points for Rnd 1: 29 reps. (1 sprint, 1 lunge, 25 burpees, 1×2 sled push.)
Round 2: Sprint 40′, Over head walking Lunge back 40′ with 15# plate, 20 burpees, sled push 80′ (down and back) with 10+15# plate.
total points for round 2: 24.
Round 3: Sprint 40′, Over head walking Lunge back 40′ with 25# plate, 15 burpees, sled push 80′ (down and back) with 10+15+25# plate.
total points for round 3: 19.
Round 4: Sprint 40′, Over head walking Lunge back 40′ with 35# plate, 10 burpees, sled push 80′ (down and back) with 10+15+25+35# plate.
total points for round 4: 14.
Round 5: Sprint 40′, Over head walking Lunge back 40′ with 45# plate, 5 burpees, sled push 80′ (down and back) with 10+15+25+35+45# plate.
total points for round 5: 9.
Fastest total completed time wins, 16 min cap: total accumulated points (reps) 95 total possible reps.
This WOD will be the same for both Rx and Open divisions.
sled
WOD #2: Scored as 3 separate events.

Skills test:
1 min clock: As many reps as possible of double-unders (same for open and Rx)
1 min rest:
1 min clock: Max distance hand stand walk/hold
Open: kick up against wall and hold handstand as long as possible with heels against wall, without coming off wall (As soon as you come off wall your time ends and that is your score. Every second counts as 1 rep. Highest possible score is 60.
Rx: Max distance handstand walk. There will be lines marked off on the floor and for each width distance of the room accomplished you can receive 2 points total. Highest points at the end of the 1 min wins.
1 min rest:
1 min clock: Max rep ring muscle up/chest-bar pull-up
Open: max reps in 1 min of chest-bar pull-ups (no assistance)
Rx: Max reps in 1 min of ring muscle ups
handstand
WOD 3: Max OHS + OHS/CTB

Scored as 2 separate events.
P1. 5 min clock to obtain a 1 rm OHS from rack.
1 min rest.
P2. 15-9-6 reps for time: (9 min cap)
Rx: OHS (95,135#), chest-bar pull-ups
Open: OHS (65,95#) chin over bar pull-ups
OHS
From here the top 5 in each division will move onto a final championship round which will be released at the time of event.

August Member Incentive Challenge

We wanted to give back to our hardworking dedicated members, but were gonna make you work for it… CrossFit style of course!

The Run down:

Each month a challenge will be posted on the 1st. These challenges can be done by ANYONE of any fitness level in the gym (a helpful trainer will scale for you appropriately)

These challenges must be done in the gym and verified by a trainer. A sheet will be filled out including the challenge they completed with weight, reps, time, etc. as well as the date they completed it on, individuals full name, contact phone #, email address, and the trainer who verified the score.
A person can accomplish the challenge once per day throughout the month, either before class, after class or during open gym hours.
From there they will put the sheet inside the drop box which will be under the white board and or at the front desk. On the last day of each month we will choose at random from the hopper box, 1 name, which will receive the next months training for FREE! (at whichever package they currently have setup)
*must be a current active member to participate.
July Challenge Winner (50 Burpees for time)
Random drawing- Wins FREE month:
Katie V.!
Fastest time- Wins FREE 30 min. massage: Mike Conner.

August Challenge:
2 min max double-unders or 100 reps for time: which ever comes first.
doubleunder
Rope must pass under feet 2x for each 1 jump.

June Member Incentive Challenge

We wanted to give back to our hardworking dedicated members, but were gonna make you work for it… CrossFit style of course!

The Run down:

Each month a challenge will be posted on the 1st. These challenges can be done by ANYONE of any fitness level in the gym (a helpful trainer will scale for you appropriately)

These challenges must be done in the gym and verified by a trainer. A sheet will be filled out including the challenge they completed with weight, reps, time, etc. as well as the date they completed it on, individuals full name, contact phone #, email address, and the trainer who verified the score.
A person can accomplish the challenge once per day throughout the month, either before class, after class or during open gym hours.
From there they will put the sheet inside the drop box which will be under the white board and or at the front desk. On the last day of each month we will choose at random from the hopper box, 1 name, which will receive the next months training for FREE! (at whichever package they currently have setup)
*must be a current active member to participate.
May Challenge Winner (Super-Mini Cindy)
Random drawing- Wins FREE month:
Leah G.!

Fastest time- Wins FREE 30 min. massage:

June Challenge:
50 paralette pushups for time. toes or modify to knees if needed.
parallette_pushup
Must start from a fully pressed out plank position, lower until chest is parallel with paralettes and press back to extended arm through a solid plank body position.

Mighty Murph 2013

BIG thanks to all of guests for the 3rd Annual Mighty Murph! Everyone worked hard to commemorate a fallen solider, Lt. Murphy (read more here), and help to raise money for the Heroes Campaign for the American Red Cross. Thank you to all of the volunteers and supporters who worked all day inbetween workouts and to the out of town visitors for traveling so far to be part of the community.

We would like to thank all of our donating sponsors of the event and all of our great members and community for taking time out to help!

WOD: Mini-Murph
1/2 mile run, 50 pullups, 100 pushup, 150 squat, 1/2 mile run

Murph
1 mile run, 100 pullup, 200 pushup, 300 squat, 1 mile run

Mighty Murph
1 mile run, 100 pullup, 1 mile run, 200 pushup, 1 mile run, 300 squat

 

Friday

Upcoming Events Schedule!

Saturday 18th:
10a. NO oly-lifting.
11a. Team WOD @ Farmers Market- Right across the street from HCF!
2p. Bring a Friend community workout!

Sunday 19th:
11a. Portico Church @ Pourhouse Cafe
12p. Caravan leaving from HCF to Brown County State Park for mountain biking.
230p. Yoga with Ellie @ HCF.
4p. Week 3 CrossFit Endurance class.

Tuesday 21st:
8:15a. Tues/Thurs Relentless bootcamp begins!

Skill: Barbell complex- ALL
WOD:

The Bear Complex

Attempt five complexes. Rest as needed between complexes. One complex is seven rounds of:

▪   1 power clean

▪   1 front squat

▪   1 push press

▪   1 back squat

▪   1 push press

Pick your start weight and try to go up each attempt. Don’t get greedy with that start weight! The bar should only tap the floor before starting the power cleans in between rounds. If you let go of the bar at any point during the seven rounds, it is a failed attempt. You can combine movements. You can do a squat clean into a thruster into a back squat and into a rack thruster. You can deadlift off the floor (after you tap and go) and do a hang power clean. The combinations are endless. You can rest while holding the bar at any part of the body. You have five attempts.

In House Throwdown

In-House Throwdown: May 11, 2013

Every few months, HCF members get together to test their strength and endurance with 3 workouts in the course of a few hours.WOD #1: 5 minute clock. Perform 400 meter run, then amrap floor-shoulder-overhead (RX: 95/135 SCALED: 55/95)

WOD#2: 10 minute clock: 2 back squat + 1 shoulder-overhead

WOD#3: 5 handstand pushups, 10 burpee vertical jump, 15 pullups, 20 box jumps/steps, 25kettlebell swings, 30 sit-ups, 35 double unders, 500 meter row, then back down to 5 handstand pushups

Special thanks to our members who came out to have a good time and throw down on 3 WODs to test your fitness! Also thanks to Monica from Les Champs Elysees for donating her time to give FREE massages for the participants!
More Event Photos!

Thursday

6 Week Endurance program begins this Sunday at 4pm!
Go HERE to register!

WOD: P1. Run progressions with intensity build up running 100m., 1 min rest , 200m. 1 min rest, 400m. rest to full recovery ~ 5min.
*above runs are for warmup, not all out efforts.
P2. 1 mile run time trial.
May 2nd, 2013

Masters Invitational 2013

Congratulations to all who competed in the 2013 Masters Invitational by HCF! It was a great success, full of PRs, awesome spectators and athletes, good food and fun times. We cannot wait to do it again next year. Below you will find a link to our Facebook page with photos and also attachments with results.

Facebook Photos

Athlete Briefing before WOD 1

Athlete Briefing before WOD 1

Mens Results
MastersCompMensBinder

Womens Results
111-Womens_Results_Binder