Look for more info coming soon! CrossFit Indy North will be hosting the first annual Great Lakes CrossFit Invitational on Saturday January 15, 2011.
*We are trying to get anyone and everyone together to go and compete on this day. Scalable for ALL levels of fitness! Ask Shaun for details.
Mobility: Better Rowing: High Hamstrings
WOD: 4 Rounds:
500 meter row sprints
(rest as needed between rounds)
The Paleo Table: 8 herbs & spices you should get to know
Mobility: The 5 Way Shoulder, Front Wheel Drive Test
WOD: 10-9-8-7-6-5-4-3-2-1: Pullups
10 Double-unders (per round)
1-2-3-4-5-6-7-8-9-10: KB clean and press-per arm (35,53)
“Be content to act, and leave the talking to others.”
- Baltasar Gracian
Mobility: Hip Impingement 2: Band Variation, Shoulders
WOD: 5 Rounds
7 Deadlift (155,225)
11 Burpees
Post results and who or what inspires you to comments!
“When your life flashes before your eyes, make sure you’ve got plenty to watch.”
“Ten Things You Didn’t Know About Turkey” from Good.
WOD: 15 min running clock
1000 m. Row
with remaining time complete as many reps as possible of:
Power Snatch (65,95)
Wall ball (14,20)
(your choice on when to switch movements, reps, etc, just get amrap in remaining time)
Another great, What is CrossFit video!
In CrossFit, performance is king.
Capacity in all 10 fitness domains will result in high performance and health, which Kelly Starrett refers to as an “ideal ready state.”
[Read & Watch: Ready state and injury]
Mobility: 1.Overhead Squat Prep, 2. Overhead Squat/Snatch Prep
WOD: ‘Nancy’
5 Rounds of:
400 m. Run
15 Overhead Squat (65,95)
“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”
-Glassman
How are you doing on your nutrition? Keeping track in your logs? Eating lean meats, veggies, fruit, nuts and seeds? Make healthy choices to eat better foods, even over the holidays! Check out this paleo blog from a CrossFitter in West Virginia, also an IU grad!
Mobility: Hip Impingement 2: Band Variation, Overhead Squat/Snatch Prep
WOD: Clean Complex
5 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
The three positions are from the top down; 1 - High Hang, 2 – Above Knee, 3 – The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 4 more sets, climbing up in weight every set.
“Seek freedom and become captive of your desires. Seek discipline and find your liberty.”
- Frank Herbert
Members of Flatirons CrossFit set out to get hard data about the effects of the Paleo Diet and CrossFit workouts. Amy Santamaria and Tim Retzik report their findings.[By the Numbers]
Mobility: How to “Stretch” Your Back Bits, Shoulder band stretches
WOD: Seven rounds for time of:
5 Handstand push-ups
10 Deadlift (135,185)
10 Chest to bar pull-ups
20 Double-unders
(20min cut off)
CrossFit Fort Vancouver: Impact of the win
The victors returned triumphant to a gym ready to celebrate them whether they had won or not, and even before the team had left, gym members were planning to meet their returning colleagues at the airport and decorate the gym.
Mobility: Hip Impingement 2: Band Variation , Best Shoulder Mob Ever
WOD:20 Min AMPAP (As many points as possible)
2 person teams.
3 Point Exercises: 500m Row, 400m Run, 20 Pull-ups, 10 OHS, 30 KB Swings, 20 Push-up w/ release, 20 Wallball, 20 Box Jumps, 5 Tire Flips, 10 Ring Dips, 10 HSPU, 20 SDHP, 50 D/U, 30 Sit-ups
5 Point Exercises: 5 Muscle Up, 5 Snatch, 5 Rope Climbs, 30 Burpees, 10 Turkish Get Ups
team will score points for each completed workout, if a member starts an exercise it must be finished prior to moving on, no limit on exercises, both members working at same time
(Courtesy of CFOTR)
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
-Greg Glassman
WOD: AMRAP in 15 min.
1, 15ft rope climb
5 Front Squat (95,135)
7 KB swing (35,53)
“I think mass hypnosis is unlikely and the fact that this program really works is the reason we’re all here.”
– Greg Glassman
Mobility: Overhead Squat/Snatch Prep
WOD: 5 Rounds
12 Hang Power Snatch (65,95lbs)
30 walking lunges (15 per leg)
