Tuesday

“Write down your goal. When we have a number in mind, it gives us mental focus during the workout. When you move all willy nilly, there is so much less drive. I didn’t reach my goal, but I still think I did more work because it was staring me in the face.”
When in Bloomington, Go to Hoosier CrossFit

Liz stabilizing on the rings from a workout not too long ago.

Liz stabilizing on the rings from a workout not too long ago.

WOD:
A. review movement
B. For Quality:
TABATA, alternate rounds between:
L Seat Hold
Superman Hold
(8 min total)

Monday

2014 Fittest Woman on Earth Camille Leblanc- Bazinet

WOD:
A. warmup to working weights
B. 4 rounds for time:
10 Deadlifts (155,225#) ~60% of 1RM
20 Wallballs (14#-9′, 20#-10′)

Friday

Watch the CrossFit Games Live on ESPN!

WOD:
A. Movement review/Prep
B. OTM x 15 min.
Min 1: Deadlift x 3 reps @ 45%* Load next round weight after completing 3 reps.
Min 2: Max DU
Min 3: rest
*Each round of Deadlift increase 10%, rnd 1: 45%, 2: 55%, 3:65%, 4:75% 5: 85%.

Thursday

WOD:
‘Cindy’
AMRAP 20 min:
5 pullups
10 pushups
15 air squats

Wednesday

Want to become better at your olympic lifts? Sign up for 1 FULL day Olympic Lifting Seminar (September 20th) covering the clean and jerk and snatch with Wil Fleming!
Limited spots available sign up now!

The electricity stopped working int he 10am Class - but no biggie, they kept working.  Lots of PRs were had this morning!

The electricity stopped working int he 10am Class – but no biggie, they kept working. Lots of PRs were had this morning!

WOD:
A. Power clean + full clean progressions.
B. 15 min. building to a solid heavy of: 1 power clean + 1 full clean
C. Banded PNF + weighted frog: http://www.youtube.com/watch?v=HlA8jf6xy68

Tuesday

WOD:
For time:
30 thrusters (65/95)
20 GHD sit-ups/abmat situps
400-meter run
20 thrusters (65,95)
30 GHD sit-ups
400-meter run
10 thrusters (65,95)
40 GHD sit-ups
400-meter run

Monday

“When I left Hoosier CrossFit I felt a lot of grief. The amount of knowledge and personal growth that I gained in that gym is more than I can wrap my mind around at times. There is so much that I loved about it. I’ll give ya my top three…
1. The coaches COACHED.
2. We were a tight knit family.
3. They forced us to mobilize.”
Read more from former HCF member Cara Hays thepaleopupil

WOD:
A. review movement & tempo
B. For Quality:
10 to 1:
Ring Row
Push Up
Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second.