Monday

“The work ethic needed to push past limitations and physically improve the human body is truly humbling. You can’t fake it. Every measure of progress is earned through an accumulation of hard efforts. Sticking to a diet takes will power, sacrifice, and restraint. Getting up at 6 in the morning to train takes discipline. You won’t succeed at either unless you’re fully committed to the idea that this is what you want to do.”
Fitness Is The Good Life

WOD:
EMOM x 20 min
Min 1: Double-under practice
Min 2: Bottoms up KB carry (alternating arms each width of room)
Min 3: 10 (5 per side) Weighted step ups onto box (barbell on back rack- light load-good positioning)
Min 4: Crossover symmetry activation x 5-8 reps of 1-2 movements
Repeat for 5 rounds total for 20 min.

Saturday and Sunday

Sat. Feb. 28.

9-10a: open gym.
930-10a: NEW mobility class!
10-11a: olympic lifting
1030am: FREE Hoosier CrossFit Kids workout and at 11am for our Adults FREE community workout!

Sun. March 1.

4p: 15.1 makeup/ open gym

Friday

Larchmont: Friday Night Lights - CrossFit Open WOD 15
NO Evening classes- Open 15.1 @ 6pm!

WOD:

OTM x 30 (Goal with this is continuous movement, even while “resting”, you should be walking around for active rest movement)

Min 1: 10 Russian swings (moderate-heavy)

Min 2: DB/KB reverse alternating lunges x 10 total

Min 3: Crossover symmetry activation x 5-8 reps of 1-2 movements.

(Repeat through for 10 rounds of each movement)

Thursday

We can train youWOD:
A1. Snatch skill work
A2. OTM x 10:
1 Sn. Deadlift + 1 high hang snatch
(increasing weight every min/2min)

Extra Credit:
OTM x 10:
odd min: 5 strict pull-ups,
even min: 5 strict dips

Wednesday

WOD:
A. Back Squat (pause for 3 seconds):
5 rounds x 3 reps
*beginning around 50-60% of 1 rm and increasing by feel each round. (rest 2-3 min between each work set)

B. Kipping pullup skill: 1 & 2.

http://gymnasticswod.com/content/kipping-pull-progression

http://gymnasticswod.com/content/blocking-movement-quality-pull-ups

Extra Credit:
OTM x 10:
Odd min: 10 russian swings (53,70),
even min: 10 GHD sit-ups

Tuesday

Thanks to all who participated and donated in the HCF Throwdown and Fundraiser this past weekend!

Thanks to all who participated and donated in the HCF Throwdown and Fundraiser this past weekend!

WOD:
AMRAP 10 min:
5 Thrusters (65,95)
7 burpees over bar
9 toes-bar

Monday

Session 2 (Emphasis- Strength/olympic skill development)
Mon. Feb. 23- Friday April 3, retesting on Monday April 6.
De-load Tues. April 7- Fri. April 10.

This second cycle of 2015 will be geared toward olympic lifting skill development with shorter more intense conditioning workouts mixed in as well as still increasing GPP.
To learn more about olympic lifting training cycles and movements visit: http://www.catalystathletics.com/olympic-weightlifting/ & http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_90.html

WOD:
A1. High Hang Clean + push press + push jerk skill work
A2. OTM x 10: 1 Clean deadlift + 1 high hang clean + 1 pushpress/pushjerk
(increasing weight each min/2 min, once push press becomes too heavy, begin to push jerk.)

B. ‘Grace’
30 reps for time: Floor-shoulder-overhead (95,135#) 8 min cap.

Saturday and Sunday

Sat. Feb. 21.
In-House Throw-down!!
Cost: $10 minimum donation to help Vince & Carol.
http://www.gofundme.com/iuwtak (click)

Rough timeline:
Athlete Check-In and warmup: 9:00am-9:30am
WOD 1 Released/Standards: 9:35am-9:50am
WOD 1: 10:00am-10:55am
WOD 2 Released/Standards: 11:00am-11:15am
WOD 2: 11:25am-12:25pm.
WOD 3 released/standards: 12:35pm-12:50pm.
WOD 3: 1:00pm-2:00pm
Awards: 2:15pm-2:20pm.
Finish day between 230-3pm.

Sun. Feb. 22.
Schedule TBD.

Friday

WOD:
A.
Shoulder Press:
After warming up:
70-75%x3, 80-85%x2, 90%x1, 95%x1, 100%+x1

B. Three sets of:
Good Mornings x 6-8 reps
Rest 45-60 seconds
Turkish Get-Ups x 3-5 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds

Thursday

monkey workoutWOD:
A.Deadlift:
After warming up:
70-75%x3
80-85%x2
90%x1
95%x1
100%+x1

B. Rowing Skill work