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!
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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.
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May Challenge Winner (Super-Mini Cindy)
Random drawing- Wins FREE month:
Leah G.!

Fastest time- Wins FREE 30 min. massage:

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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
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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

 

Monday

New On-Ramp begins today! M/W/F class, 6:45-7:45pm. Still spots available! Contact us ASAP to register! info@hoosiercrossfit.com (812) 340-0360.

WOD:P1. 5-5-3-3-1-1-1 Thruster. Increasing load each set to a solid heavy single thruster. -
P2. ‘Fran’: 21-15-9 reps for time: Thruster (65,95#-scale to 40-50% of todays 1 rm.), kipping pull-ups (10 min. cap)
Fran

April Member Challenge Incentive

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.
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March Challenge Winner: 100 wall balls for time. Kellyn K!
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April Challenge:
1 Mile Run time trial. Beginning from the back garage bay, run out and west on the B-line trail to the 800m. marker (lamp post #151) and back, finishing at the garage bay where you began.
*Scale to 2000m. Row if you cannot run.

Wednesday

Lindsey Valenzuela will now be going head-to-head against two-time CrossFit Games champion Annie Thorisdottir on Wednesday for the live 13.2 announcement. Watch LIVE at 8pm HERE.

Skill: box jump P1-4ab.
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WOD: 5 rounds: 3 weighted pullups (26,44#), 5 strict pullup, 7 kipping pullup (scale to 1,3,5 for beginners- w or w-o weight)
goal is to stay on pull-up bar during whole round (3-5-7) without dropping, each time you drop from pull-up cage you must do 3 burpees before continuing, rest 1 min after each full round is completed.

March Member Challenge Incentive

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.
-
February Challenge Winner: Caitlin Mroz!
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March Challenge:
100 Wallball shots for time. (14,20#- 10′ height)
Must start from a standing position, on count of 3-2-1-go, pick up medball, squat to full depth (hip crease below knee), stand and throw ball accurately to 10′ height touching wall.
(Scale as needed for current strength/ability level- NO SANDBAGGING!)