Monday

Mandy from Schacht Farm will be at Hoosier CrossFit this Monday the 17th. You can stop in and chat anytime 5-7pm; learn about her farm & the health benefits of grass-fed, free range meats! She will have information about signing up for the next 3-month meat share. For $300 you get 15lbs of meat dropped off at HCF the 4th Monday of every month. You have to sign up on her website by Dec.1st. If you have a large family you can buy more than 1 share or add on meat.

WOD:
A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ mod-heavy
Rest 45 seconds
Russian Kettlebell Single Arm Swings x 20 reps alternating hands
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots (14# 9′, 20# 10′)
100 Meter Run

Friday

Reminder… NO CLASSES TODAY. All trainers are in Chicago for a FMS seminar. There will be an open gym from 5-630pm, use this time wisely! If you cannot make it into the gym today check out these at home WODs you can do on your own!

WOD:
A. Three sets of:
Dumbbell or KB Push Press x 6-8 reps each arm
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
10 Burpee Box Jump Overs (20,24”)

Thursday

timeWOD:
A. 4 sets of:
Romanian Deadlift x 6-8 reps @ light-mod weight
Rest 45 seconds
Dumbbell/KB Reverse Lunges x 10 reps each leg
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

B. Three rounds for time of:
10 Pull-Ups
20 Russian Kettlebell Swings (35/53#)
200 Meter Run

Wednesday

burpeesWOD:
A. Four sets of:
Strict Shoulder Press
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
*If feeling good move onto:
1 rep @ 101-103% of 1-RM
Rest 45 seconds
Ring Rows x 8-10 reps
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg (unweighted-45# bar)
Rest 45 seconds

B. Complete as many Burpees as possible in 3 minutes.

Tuesday

Did you skip out on the last paleo challenge? No worries! Lurong is hosting another Paleo Challenge starting January 19th, 2015! Start refocusing your goals and get ready to sign up! New to the challenge is 3 diet levels to meet your nutritional needs and goals! Find out more information here.

WOD:
4 sets of:
Against a 4 minute running clock, complete:
25 Russian Kettlebell Swings (70/53#)
400 Meter Run *scale to 300/200m as needed
Double-Unders x Max Reps
Rest 4 minutes between sets

Monday

This 6 weeks will be a hybrid of Invictus Fitness/Performance programming with an emphasis on heavier %, low rep strength work. Some shorter more intense workouts spread throughout and an emphasis on addressing movement deficiencies with single leg/arm, etc work for accessory.

WOD:
A. Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps

B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)

Saturday and Sunday

WOD:
Sat.
Nov. 8
8-10a: Open gym.
9-10a: Olympic lifting.
11a-Noon: HCF + CFB get together/team WOD

"CrossFit is better when we're together"  When shaun introduced our first gathering with CrossFit Bloomington in 4 years.  CrossFit gyms are not competitors, nor enemies.  We all strive for a better life through patience and hard work.

“CrossFit is better when we come together” is one of the most important statements Shaun made as he introduced our first gathering with CrossFit Bloomington in 4 years. CrossFit gyms are not competitors, but rather communities; with CFB under new ownership, we are grateful for new beginnings including throw downs, fundraiser events, and more.

Sun. Nov. 9
9a-6p: Bod Pod

Friday

WOD:
A. Deadlift 5×2
*start around 75-80% of 1rm and build 5% per set of 2 to 100%+

B. LuRong Paleo Challenge WOD3
11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
Wall Balls
Box Jumps
Deadlifts
see previous results here

Men’s Movement Details

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Women’s Movement Details

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

Thursday

“There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.”

WOD:
LuRong Paleo Challenge WOD 2
9 Min AMRAP:
Complete as many reps of possible in the time limit of the following movements:
Ground to Overhead (G2OH)
Bar Facing Burpees
see previous results here

MEN’S Movement Details

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

WOMEN’S Movement Details

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs