Saturday. August 1.
8-10a: Open gym.
10-11a: Olympic lifting.
1030-11a: FREE CF kids class!
11a-1230p: FREE BAF Workout!
Sunday. August 2.
TBA. Look to FB.
A. Front Squat 5×65%, 5×75%, 5+ x 85%
% based off last weeks 3rm.
B. Clean skill work.
C. Clean: EMOM x 8.
Increasing weight ~every minute /every other minute
“Almost 4 weeks ago I started the on-ramp program at Hoosier CrossFit. The first day we did rounds of ring rows, push-ups, and air squats sandwiched between two 200 meter runs. I was dying then, and I may be dying now, but by improving mobility, endurance, and form over these weeks, I shaved 1 minute and 10 seconds off of my time! What a great experience! My group was great and encouraging. I am so PUMPED to start regular classes on Monday.” – Meagan, who graduated from today’s On Ramp class.
3 rounds for time of:
10 ground-to-overhead (95/65#)
200-yard shuttle sprint, 50 yards there and back twice
For 15 years, Mark has participated in The Grand Tour to Benefit Leader Dogs for the Blind. The event is a 3 day, 360 mile personnel watercraft ride on Lake Michigan to raise money and awareness to the Leader Dog organization. HCF members have chipped in to help Mark reach his goals and you can, too! To donate towards Mark’s cause, find his go fund me link here: http://www.gofundme.com/xqm545n
3 Rounds for time:
10 Front Squat (135,185#) 60-65% of 1rm. *use rack if needed.
The deadlift is not only a strength movement used in CrossFit, but can also be translated into everyday life, such as moving furniture and lifting heave objects off of the ground.
5 rounds for time of:
10 Deadlifts (155,225#)
*Same weight as ‘Diane’ -60-65% of 1rm MAX.
see previous Diane results here
HCF Athlete Camp was a huge success this weekend! Thank you all who attended.
6 rounds for time of:
:20 Max RKB Swings 70/53
1 min Rest
Kipping toes-bar/rings skill work:
PRACTICE for 10-15 Minutes:
Kipping Toes To Bar Progression Pt.1
Kipping Toes To Bar Progression Pt.2
OTM x 9 min
Min 1: perfect pushups x 8-10
Min 2: Body row x 8-10
Min 3: Single leg hip bridge x 8-10 total.
Shannon has been a HCF member since July 2014. Here she performs shoulder-overhead.
3 rounds for time:
21 shoulder-overhead (95/65#)
“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.” – Greg Glassman
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