Wednesday

Here Jonathan works on turkish getups, which benefits core and shoulder stability as well as balance and coordination.

Here Jonathan works on turkish getups, which benefits core and shoulder stability as well as balance and coordination.

“The entire purpose of recovery is to allow the muscle to repair itself and to engage muscles that are tired or sore from a previous day or prior period of time (say, a few weeks of work). When we are recovering from a phase of training, we can have down weeks (less volume) or complete recovery days.”
What Does Active Recovery Actually Mean?

WOD:
Every 3 min x 36 min: (3 rounds)
1. alternating turkish getups (light load-GOOD movement)
2. Sled push- walking pace with light-mod load.
3. Single leg hip bridge x 10-12 each side
4. Crossover symmetry

Tuesday

Every 6 weeks our members perform fitness tests. Many members improved their strength and performance on the 'Diane' benchmark. When you click on the results picture below, all of the times with a rectangle are new personal records.

Every 6 weeks our members perform fitness tests. Many members improved their strength and performance on the ‘Diane’ benchmark. When you click on the results picture below, all of the times with a rectangle are new personal records.

WOD:
‘Diane’. 21-15-9 reps for time:
(12 min. cap) goal is sub 8!
Deadlift (155,225) *scale to ~55-60% of 1 rm.,
Handstand pushup *pushup/box/wall- no more than 2 abmats
*Deadlifts should be UB or close to UB, no more than 2 sets.
*HSPU should be scaled accordingly to finish in no more than 3-4 broken sets.

click here to see previous results

Monday

minonmondayWOD:
5k Run *scale to 5k row if needed.
*beginning and ending at HCF, running south on the B-line trail, continue running south over the grimes street bridge, passing CFB, turn around at the end of the next warehouse building past CFB building (half way mark)POST #31 and return to HCF.

click here to see previous results

Saturday and Sunday

Sat. July 11.
Open Gym 8a-10a.
FREE CF Kids 9-930a.
All day: Sweat Angels all female competition at CF317.

Sun. July 12. Possible Open Gym- TBA (facebook)
Recovery Day

A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Friday

hollow positionWOD:
A. Gymnastics skill work for todays stations.
B. EMOM x 5 rounds (20 min)
1: Handstand hold (box/wall/freestanding)
*basic progression for 1st step: http://gymnasticswod.com/content/handstand-practice-and-spotting-pt1
2: Forward rolls:
http://gymnasticswod.com/content/forward-roll-progression
3: Hollow body hold:
http://gymnasticswod.com/content/hollow-body
4: Rest.
*You should be working each min through its entirety to get to the best position possible for as long as possible in the full min.

Thursday

Taylor, from Purdue, is doing an internship in town for the summer and found Hoosier CrossFit as her temporary home gym.

Taylor, from Purdue, is doing an internship in town for the summer and found Hoosier CrossFit as her temporary home gym.

WOD:
4 Rounds for time:
15 push press (95/135#)
500m. Row