February 2013


Want to learn more about your fellow members here at HCF?! Check out the member ‘My Stories’ to read about their experiences! Want to submit your own My Story?! Shoot us an email to info@hoosiercrossfit.com ! Skill: Diaphragmatic Breathing. – Flexibility:  Test Bridge Up   or scale down-dog 2 minutes of  Thoracic Spine MWOD 2 minutes of Overhead Distraction […]

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The Burgener Warm-Up By Mike Burgener Skill: Burgener warmup/Skill transfers: dip-shrug, scarecrow, muscle snatch. snatch pushpress, ohs, high hang snatch-landing at 2”,4”,6”. – WOD: ‘Snatching DT’ (20 min cap) 5 rounds for time: ninja(75,115#) beasts (95,135#) monsters (105,155#) 12 Snatch grip deadlift, 9 hang power snatch, 6 behind neck snatch grip push press

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Visit us this Sunday March 3 @ 5pm for some great cooking instruction from IU memorial unions head chef Damian! Paleo Challengers- FREE, everyone else $5. Skill: Diaphragmatic Breathing. WOD: P1. Flexibility 10 Sit Up to Straddles  Hold Pancake Split  for 2 minutes P2. Back Squat 5×1 @ 90-95% of 1 rm.

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Our In house throw down is coming up this Saturday March 2! Make sure to register to participate or come and root on your fellow HCF peeps as they take on 3 WODs! Skill: Diaphragmatic Breathing WOD: P1. Deadlift 5×1 @ 90-95% of 1 rm. (15-18 min) P2. 10-8-6-4-2 reps for time: Box jump overs

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Upcoming Schedule/Events: Today- A group of us are headed down to Clark Floyd CrossFit for their $250 payout Friday night Throwdown! Stay updated via our Facebook page for updates on how we are doing! Sat. 23- Regular morning class schedule. 10am: Olympic Lifting (Clean & Jerk) 11am: Team WOD. Noon: Open Gym. 4pm: IU Health Employee

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Skill: Hollowbody in warmup + #2 A/B. for skill work. WOD: ‘Nancy’ (Rowing) 5 rounds for time: 500m. Row, 15 Overhead squats (65,95#) *scale to 40-50% of 1 rm.

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A METABOLIC ANALYSIS OF CROSSFIT’S ELITE – “What we want to know is what’s happening inside the body when athletes are working at this capacity,” she says. “These athletes know what they’re doing. They’re doing it well, and we kind of want to capture what’s going on physiologically for them as they perform at such

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John Lee

Photo. I have been a “CrossFitter” for  three years – the longest continuous period I have ever committed to an exercise  program.  I am at my highest level of fitness and conditioning compared to any previous period in my life, which demonstrates that age should not be an excuse to avoid the goal of peak

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HCF in house Throwdown- Have you registered yet?! DO IT! All HCF members are welcomed to participate in a 3-WOD battle for bragging rights and awesome fun! We will be having two divisions, RX and Scaled, so that everyone can modify the movements if need be. The top three winners in each division will reach

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