Friday

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them.” Bruce Lee

WOD:
For time:
50 deadlifts (75,115#)
50 walking lunges (25 per leg)
40 back squats (75,115#)
40 toes-to-bars
30 power cleans (75,115#)
30 burpee box jumps (20,24”)
20 thrusters (75,115#)
20 triple-unders (40 double-unders, 60 single-unders)

Thursday

Same thingWOD:
A. Three sets of:
Strict Pull-Ups x 4-6 reps
Goblet Squats x 6-8 reps (AHAP)
Side Planks x 30 seconds each side
Rest 60 seconds

B. 2 rounds for time of:
Pull-Ups x 15 reps
Russian Kettlebell Swings x 20 reps (44,70#)
400 Meter Run

Wednesday

WOD:
‘Burpee Fran’
21-15-9 reps for time:
Thrusters (65,95#)
Burpees

Tuesday

nice buttWOD:
A. Gymnastics GOAT skill work: handstand holds/walks
*some ideas for assistance with a buddy:
https://www.youtube.com/watch?v=PWDN313DwsE
B. Deadlift 5-5-5-5-5 reps *increasing each round to a solid heavy set of 5 TNG. ~80%+

Monday

“There are certain things that you have to be aware of when you’re pregnant and exercising; however, it’s better to remain healthy, active and in the best shape you can,” says Dr. George Barnett…. Women have been lifting and doing things during their pregnancy for all of time,” Haning says. “It’s not something that’s just magically changed overnight.”
CrossFit and Pregnancy

WOD:
In teams of 3 accomplish max calories/distance for load in 12 min of:
Row for calories
sled push
*At the count of go 1 partner begins on the rower accumulating max calories while the other 2 partners work together to push the sled down and back (25m. down, 25m. back) for max distance and load. Partners can switch whenever they want to accumulate highest score as a team.

Saturday and Sunday

Sat. Sept. 13
8-10a: Open gym.
10a: olympic lifting- clean and jerk
11a: Team WOD
ALL DAY: Masters comp at CF317 in Indy- Dan S.

Sun. Sept. 14
ALL DAY- Bod Pod testing
Possible open gym TBA.
HCF softball game at twin lakes 4pm.

Friday

“Don’t be tempted to jump ahead before you have developed a solid foundation. For some, this might mean developing a foundation of strength before moving on to more technical movements. For others, it might mean taking the time to learn proper technique instead of muscling their way through everything.”
5 Common Mistakes New Athletes Make

Say hello to our New On Ramp graduates: Juan, Marco, Johna, Stephanie, and Valentina!  If you see a new face, say hello!  *Not pictured is Carolina and Liz W.

Say hello to our New On Ramp graduates: Juan, Marco, Johna, Stephanie, and Valentina! If you see a new face, say hello!
*Not pictured is Carolina and Liz W.

WOD:
Skill: tire flip and heavy sled push instruction.
2-3 person teams:
OTM x 12
Odd: HEAVY sled push, switch partners back and fourth as needed as fatigue sets in (partner should walk with partner who is pushing, this way they can switch out quickly and help each other out)
Even: tire flip, partners take turns flipping tire back and fourth for reps.

Thursday

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”  –Rudolph W. Giuliani.

"Community" is the secret to the success of CrossFit.  When our members finished their 1-mile time trial yesterday,  you often saw them go back outside to encourage the rest of their classmates.

“Community” is the secret to the success of CrossFit. When our members finished their 1-mile time trial yesterday, you often saw them go back outside to encourage the rest of their classmates.

WOD:
*Teams of 2-3, 1 person working at a time.
Row 2001 meters
Then 11 reps of the following:
Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Russian Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row (or Run) 2001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

Wednesday


WOD:
A. Three sets of:
DB/KB rows x 8-10 each arm
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. 1 mile run time trial