Monday

“Never make excuses. Always wake up with a smile knowing that today you are going to have fun accomplishing what others are too afraid to do.”

Come support our Hoosier CrossFitters in this spring's Softball League! Take a look at the schedule and find a day to cheer them on!

Come support our Hoosier CrossFitters in this spring’s Softball League! Take a look at the schedule and find a day to cheer them on!

WOD:
Option 1: This is for those who are beginner-newer/who will be doing the mini murph for re-test
400m. Run, 5 rounds of Cindy: 5 pull-ups, 10 pushups, 15 squat, then 400m. run to finish
Goal for this would be sub 20 min.

Option 2: This is for those who are intermediate/who will be doing Murph for re-test
600m. Run, 10 rounds of Cindy: 5 pull-up, 10 pushup, 15 squat, then 600m. Run to finish
Goal for this would be sub 25 min.

Option 3: This is for those who are advanced/who will be doing Mighty Murph
600m. Run, 50 pull-ups, 600m. Run, 100 pushups, 600m. Run, 150 Air Squats
Goal for this would be sub 30 min.

Friday

alpaca fridayWOD:
A. Three sets of:
Deadlift x 6-8 reps @ 60%
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. For time:
Row 20 Calories
Burpees x 20 reps
Wall Ball Shots x 20 reps (14,20# 10′)
Kettlebell Swings x 20 reps (35,53#)
Hand release pushups x 20 reps
Pull-Ups x 20 reps

Thursday

“George Sheehan, in his classic tome Running and Being wrote: “I do my best. I remain patient and enjoy. And most of all I make no judgments except about effort. There I demand the most and more.” If you’ve demanded the most and more of yourself, there is no reason to hang your head. So you are not as good as others on a workout. Fine. They are not as good as you in other ways. Celebrate their success and move on. Celebrate your commitment to effort and move on. Your score is not you. It’s a reflection of who you are at this one moment in time. That’s all it ever was. If we truly leave our egos at the door of our CrossFit gyms, then we should post our scores — good, bad or mediocre. Don’t be afraid to tell the world, “This is me.”"
I Only Got 306 Fewer Reps Than Talayna

WOD:
A.
3 sets of:
Press x 8-10 reps @ 50-60%
Rest 45 seconds
Plank from Elbows x 30-45 seconds
Rest 45 seconds
Russian Kettlebell Swings x 20 reps
Rest 45 seconds

B. 3 rounds, each for time:
400m. Run, 2 min rest.

Wednesday

Can't wait to go backWOD:
A. 
Take 10-15 minutes to work on handstand kickup/hold progressions
kick up to handstands/ walk
*use mat and partner for spotter or wall

B. 20min, 10 min per movement.
Partner Sled push/ Tire flip 2-3 person teams
2 min: Partners flip tire back and fourth 1 rep at a time
2 min: 1 partner pushes sled down, partner 2 pushes back, partner 3 pushes back down (light-moderate loading)

Tuesday

“If we can learn to replace that negative self talk, with positive and encouraging words, we might actually leave more motivated than ever! It is easy to be confident when you feel good about a workout. It requires effort to find the positive in the ones we don’t feel we performed as well as we wanted. Someone once told me that I will always learn the most about myself from the training days I feel the worst about myself. I believe that. Mostly because those are the days that require me to practice self confidence.”
Confidence

WOD:
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Thrusters x 10 reps (65,95#)
Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 5 reps
Box Jumps x 10 reps (20,24”)
Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps