July 2011


REMINDER: All HCF members are invited to our CrossFit Games house party today beginning at 1pm. More Info Team WOD: Teams of 2: 1 person working at a time. 3 rounds: Complete as many rope climbs (15′) as possible in 2 min. Complete as many floor-shoulder-overhead (power clean & jerk) as possible in 2 min. …

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For the last three hours of Friday, Saturday, and Sunday, the CrossFit Games will air live at ESPN3.com. This is an exciting new partnership between ESPN and CrossFit. It’s free and all you need is Internet and a computer to tune in. Read more about the streaming in detail here. MOD: Mobility: 4min upper + …

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REMINDER: CrossFit Games House Party this Saturday afternoon: More info MOD: Spice Girls Mobility: KB shoulders + band dist. hip opener WOD: Part 1: Shoulder Press 3@80%, 3@85%, 3+@90% Part 2: 10-8-6-4-2-1 reps for time: Hang Clean (95,135#), Box Jump (20,24”) 415 Specialty: Oly-lifting: Snatch + 2 OHS – 60% (of snatch) x 5 sets …

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“Those that don’t got it, can’t show it. Those that got it, can’t hide it.” — Zora Neale Hurston MOD: Radio head Mobility: Overhead shoulder band distraction, ring shoulders WOD: 1.  ”10 Minutes of Gymnastics” 3 unbroken Muscle ups on the minute Scale with the following: 3 Muscle ups on the minute, 10 Pull ups on …

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In this series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running. MOD:Method man Mobility: Shoulder Stability, Hammer Your High Hammy WOD: 4 Rounds: 400m. Run 12 Sumo-deadlift highpull (65,95#) 12 Burpee (compare) 415 Specialty: Oly-lifting: Warm-up series – 2 clean long pull + 2 front squat …

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In CrossFit gyms, sometimes we do stupid stuff. I’ll admit that. Part of the fun of going to a CrossFit affiliate is getting to do the stuff that “normal” places won’t let you do. Throw sh** down. Swear out loud. Work out half-naked with no air conditioning and actually like it. –Your Window, by Lisbeth …

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REMINDER: One last reminder of the CrossFit Phoot Shoot, with Ryan Burton Photography, at Hoosier CrossFit today from Noon to 3:00. It’s open, and free, to all HCF members. FREE group intro and workout from 2-3pm! Come on in and see what this CrossFit stuff is all about! TEAM WOD: Teams of 2: 6 rounds …

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Handy Snacks By Shirley Brown and Alyssa REMINDER: FREE group intro Saturday July 23, 2-3pm! MOD: Alice in Chains Mobility: Overhead shoulder prep WOD: Part 1: Shoulder Press 5@75%, 5@80%, 5+@85% Part 2: AMRAP 12 min: 3 pushpress (95,135), 6 box jump (24,30”), 12 double-under (pushpress starts from the floor, no rack) (compare)


“A mind that is stretched by a new experience can never go back to its old dimensions.” – Oliver Wendell Holmes, Jr. REMINDER: “CrossFit Portrait Session” with Ryan Burton this Saturday, from Noon to 3:00. PLEASE use the sign-up form in the gym to reserve your time! MOD: John Williams Mobility: Go Open Your Hips …

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“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” -Wayne Dyer MOD:Kaboose Mobility: Shoulder + hip band distraction WOD: From CFOTR 12 Minute Running Clock 50 Push-ups w/release In the time remaining AMRAP of the following… 10 T2B 10 Wall Ball (14,20#)


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