Friday

Today I willWOD:
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

Thursday

"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 today's from today's On Ramp class.

“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.

WOD:
‘SQT’
3 rounds for time of:
10 ground-to-overhead (95/65#)
200-yard shuttle sprint, 50 yards there and back twice

Wednesday

Mark has been a member of HCF since 2012.  But, for 15 years, he 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.  To donate towards Mark's  cause, find his go fund me link here: http://www.gofundme.com/xqm545n

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

WOD:
3 Rounds for time:
20 Toes-Bar
10 Front Squat (135,185#) 60-65% of 1rm. *use rack if needed.
100m. Run

Tuesday

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.

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.

WOD:
5 rounds for time of:
10 Pullups
10 Deadlifts (155,225#)
*Same weight as ‘Diane’ -60-65% of 1rm MAX.

see previous Diane results here

Monday

HCF Athlete Camp was a huge success this weekend! Thank you all who attended.

HCF Athlete Camp was a huge success this weekend! Thank you all who attended.

WOD:
6 rounds for time of:
:20 Max RKB Swings 70/53
200m Run
1 min Rest

Thursday

Shannon has been a HCF member since July 2014. Here she performs shoulder-overhead.

Shannon has been a HCF member since July 2014. Here she performs shoulder-overhead.

WOD:
3 rounds for time:
400m. Run
21 shoulder-overhead (95/65#)

Wednesday

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient." - Greg Glassman

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.” – Greg Glassman

WOD:
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