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

Tuesday

After running over 14 miles in the Red Eye Relay this weekend, Jason sprints in today's workout.

After running over 14 miles in the Red Eye Relay this weekend, Jason sprints in today’s workout.

WOD:
‘Nicole’ AMRAP 20 min:
Run 400m. max reps UNBROKEN pullups
*post pullups completed each round + total reps

Monday

The 5th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with a few more strength pieces added in compared to session 4. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three metabolic pathways. It does this within a framework of sets and reps and a cast of exercises that CrossFit has repeatedly tested and proven effective.
Monday July 20 & Tuesday July 21 (Tests)– Friday August 28,
retesting on Monday August 31 & Tuesday September 1st.
De-load Wednesday September 2- Friday September 4th.

WOD:
A. Build to a 3rm front squat. (~15min.)
*warmup: 8-10x empty bar, 6-8x 40-50%, 4-6x 50-60%, 2-4×60-70%, 3×70-80%,
2-3 attempts at a max. Goal is to hit 85%+ for 3.
All warmup % based off 1rm.

B. Build to a 3rm push press. (~10-12min.)
*same warmup structure as front squat.

Saturday and Sunday

Sat. July 18. Gym closed.
ALL day: Arsenal Muncie Competition.
3pm: Start of Red Eye relay team Race.

Sun. July 19.
Recovery Day

A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday

So much crapWOD:
Five sets of:
Russian Kettlebell Swings x 20 reps
Rest 45 seconds
Seated Dumbbell/KB Press x 10 reps
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

Thursday

Reduce your risk for lower back pain by performing side planks.

Reduce your risk for lower back pain by performing side planks.

WOD:
Four sets of:
Supinated-Grip Body Rows x 8-10 reps
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

Wednesday

Here Jonathan works on turkish getups, which benefits core and shoulder stability as well as balance and coordination.

Here Jonathan works on turkish getups, which benefits core and shoulder stability as well as balance and coordination.

“The entire purpose of recovery is to allow the muscle to repair itself and to engage muscles that are tired or sore from a previous day or prior period of time (say, a few weeks of work). When we are recovering from a phase of training, we can have down weeks (less volume) or complete recovery days.”
What Does Active Recovery Actually Mean?

WOD:
Every 3 min x 36 min: (3 rounds)
1. alternating turkish getups (light load-GOOD movement)
2. Sled push- walking pace with light-mod load.
3. Single leg hip bridge x 10-12 each side
4. Crossover symmetry

Tuesday

Every 6 weeks our members perform fitness tests. Many members improved their strength and performance on the 'Diane' benchmark. When you click on the results picture below, all of the times with a rectangle are new personal records.

Every 6 weeks our members perform fitness tests. Many members improved their strength and performance on the ‘Diane’ benchmark. When you click on the results picture below, all of the times with a rectangle are new personal records.

WOD:
‘Diane’. 21-15-9 reps for time:
(12 min. cap) goal is sub 8!
Deadlift (155,225) *scale to ~55-60% of 1 rm.,
Handstand pushup *pushup/box/wall- no more than 2 abmats
*Deadlifts should be UB or close to UB, no more than 2 sets.
*HSPU should be scaled accordingly to finish in no more than 3-4 broken sets.

click here to see previous results

Monday

minonmondayWOD:
5k Run *scale to 5k row if needed.
*beginning and ending at HCF, running south on the B-line trail, continue running south over the grimes street bridge, passing CFB, turn around at the end of the next warehouse building past CFB building (half way mark)POST #31 and return to HCF.

click here to see previous results