Thursday

“CrossFit has given me guidance on how to eat correctly. Paleo/Zone allows balances in my diet in a way that feeds my body the right amount of protein, greens, and healthy fats that will help my performance and keep me lean. No more binging on cardboard. CrossFit has changed me from an image obsessed hungry person, to an athlete finally comfortable in her own skin. I will be a CrossFitter for life, and when I want to put the heels back on, do my make-up, get my hair did, and strut my stuff, I will do so feeling confident that I am not just a pretty face….but that I can also kick your ass.”
For The Ladies

Margaret during the open

#TBT This past March we had over 60 people registered for the CrossFit open!  Our Ladies can also kick ass!

WOD:
3 rounds for time:
10 Deadlifts (185,275#) *scale to no more than 65% of 1rm.
50 Double-unders *scale to 1/2 DU or 3x SU

Wednesday

TGIF

WOD:
5 ROUNDS for time:
10 Ring Dips
5 Wall Walks
See Handstand Against Wall Progression Pt.1
Begin in plank position and walk feet up wall and hands closer to wall

Tuesday

“Confidence can be built and enhanced by keeping your positives and successes in the forefront. When confidence is shaky, there is a tendency to fall back to the negatives, to mistakes and deficiencies (i.e. “I missed again”, “Why can’t I do this?”). Thoughts and focus need to be purposely directed to your positives. Before starting a practice or event, instead of focusing on what you missed, remind yourself of the things you did right, that you could do again.
Confidence and High Intensity Performance

IMG_5775

What’s so special about Hoosier CrossFit? Ask our community.

WOD:
A. 10 min. of Hang Snatch skill work.
B. 15 min: Build to a solid heavy single Hang Snatch. (power or full)
C. 5 rounds of 10 GHD/abmat sit-ups and 10 GHD hip ext/empty barbell good mornings.

Monday

WOD:
4 rounds for time:
5 Front Squat (155,225)
*scale to no more than 70% of 1 rm.
10 strict pullups
*scale with assistance to be able to accomplish in 2-3 sets.
400m. Run

Friday

Put down the mental junk and walk away. There’s a brighter path around the corner. Drop the burdens you don’t need, and sprint towards it. Stop taking on, and watch yourself take off.
What You Take On

Coach Heather ensuring everyone's scaled properly for the workout.

Coach Heather ensuring everyone’s scaled properly for the workout.

WOD:
4 rounds for time:
10 Handstand pushup
15 deadlifts (155,225#) *no more than 60% of 1RM
400m. Run