October 2011


Monday: Lets go. Fall, but RISE. The harder you fall, the bigger the bounce. RESILIENCE. Decide everyday to be better than yesterday. Seek progression not perfection. Never lose sight of what you want or why you seeking to attain it. Start each day knowing you are made greatness, and that GREATNESS can only be DEFINED […]

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The word Halloween is first attested in the 16th century and represents a Scottish variant of the fuller All-Hallows-Even (“evening”), that is, the night before All Hallows Day.[5] Although the phrase All Hallows is found in Old English (ealra hālgena mæssedæg, mass-day of all saints), All-Hallows-Even is itself not attested until 1556. Wikipedia 10a Oly-lifting:

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“Studies have shown that it generally takes at least five kind comments to compensate for a single criticism.” 5-1. Lisbeth “A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.” -Greg Glassman Mobility: address your nasty tissues and grody joint mobility. WOD: Part 1: Gymnastics work: 3 Rounds: 60 Sec. Hollow Rocks

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REMINDER: 10/29 Saturday HCF halloween-costume WOD party + pumpkin paleo recipe contest 5pm, Hoosier CrossFit Mobility: Super Couch + overhead prep WOD: Part 1: Burg WU + Snatch Skill transfer: 3 pos. power snatch Part 2: 5 Rounds: 3 x power snatch complex* (65,95#) Bear crawl length of mats down (30′) Crab walk length of

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Paleo Almond Joy By hcfchallenge “15 Things CrossFit Has Taught Me About Life” from CrossFit Lisbeth. (must read) Mobility: Heel cords/ Hammie goodness WOD: ‘Running Christine‘ 3 Rounds For Time Run 400m. 12 Deadlifts (bodyweight) 21 Box Jumps (20”) (compare)

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There’s No substitute for Hard Work, You have to earn it By hcfchallenge Mobility:Cindy Prep WOD:‘Cindy’ AMRAP in 20 min: 5 pullup, 10 pushup, 15 squat (compare) Scale down to 15 or 10 min., Scale up to: ‘Mary’ AMRAP 20 min: 5 Handstand push-ups 10 1-legged squats, alternating legs 15 Pull-ups 415 Competitors: P1. Warm-up series

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This Weeks Events: 10/24 Monday On-Ramp Begins Mon, Wed, Thurs @ 7am (final time slot this on-ramp will be offered) 10/24 Monday On-Ramp Begins Mon,Wed,Fri @ 6:15pm 10/29 Saturday HCF halloween-costume WOD party + pumpkin paleo recipe contest 4pm, Hoosier CrossFit Mobility: Overhead Squat prep: shoulders/hips WOD: Part 1: Overhead Squat. 10 min to achieve

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REMINDER: Paleo Challengers: Sunday’s Reflection/Weekly Challenge #4. Special Thanks! To all those who came out to support us yesterday for our 1 year anniversary party & Cancer Fundraiser(s)! With the help of our community we were able to raise just over $1000 for Mammograms in Action, and with the help and support of our community and

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REMINDER: This Saturday is our 1 year anniversary party and fundraising event for Barbells for Boobs & the Olcott Center. Plan on attending to donate to these causes and help us celebrate 1 year in Btown! (Even if you don’t plan to participate in the WOD, at least stop in and say hello!) 3pm- Whenever!

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