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

Wednesday

LAst RepWOD:
A. Shoulder Press 5×2.
*start around 75-80% of 1rm and build 5% per set of 2 to 100%+.

B. LuRong Paleo Challenge WOD #1
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

See previous results here

Men’s Movement Details
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Women’s Movement Details
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

 

 

Tuesday

Birthday Suits Tailored Here

WOD:
A. Snatch skill work:
1. Snatch segment pull: floor-below knee-thigh-hip (pockets) + finish (VERTICAL TORSO)
2. Hang snatch: pockets (vertical torso)- up shrug- scarecrow-muscle snatch+ snatch progressions
B. EMOM x 12 min. adding weight every 3 min.
1 snatch segment pull. (pause at below knee- midthigh- hip+ finish) + 1 snatch from hang
min 1-3: light weight
min 4-6: mod weight
min 7-9: mod heavy
min 10-12: heavy
C. GHD situp skill work:  situp from a parallel to ground position to extended- if capable.
then perform 2-3 rounds per person of 10-25 reps per set depending on ability level.

Monday

Thank You!
We celebrated 4 years of awesome!
A couple weeks ago we celebrated our 4-year anniversary! We are excited to be thriving because of the commitment, dedication, and value you have for health and wellness. In addition, our coaching staff works extremely hard to ensure our core values are upheld to maintain a respectful, hard-working community. Here’s to a lifetime of CrossFit!
See the rest of HCF’s Fall Newsletter!

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

B. 1 round for time:
Run 600m. *scale to 400
50 air squats
30 pushpress (75,115#) *scale to around 55% of pp or 65% or sp
previous results here