March 2013

Coaches Corner

Coaches Corner Welcome to the 2nd installment of the HCF Coaches Corner! Each Sunday one of the HCF coaches will make a blog post to talk about whatever they have on their minds to share with the community! The Pursuit of Happiness- By Coach Kyle “What do you want to be when you grow up?” […]

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Friday

This weekend! Saturday: 10a. Olympic Lifting- Snatch. Noon. Open Sectionals 13.4. 4pm. Bring a Friend Community WOD. Sunday: Easter Sunday- No classes. WOD: P1. Choose 1 gymnastics goat movement you have worked on this week: TTB/pullup & 1 Strength weakness: SP/PP/PJ, FS/BS/OHS, or Deadlift. warmup with a few reps of the gymnastics movement and warmup

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Thursday

Stay updated with ALL things HCF on our Events Calendar (Under members tab on website) WOD: Row 750m. then 21-15-9: Dips*, Box jumps (20,24”) *Challenging, but should be able to accomplish multiple reps  

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Wednesday

Make sure to check out our NEW ‘coaches corner’ post each Sunday by a different coach here at HCF! Skill: 10-15 min of gymnastics kipping. (as described above in skill work) – WOD: P1. Begin with barbell warmup of each lift: 3-5 x each-Front Squat, Back Squat, Overhead Squat. P2. 10-15 min. choose 1 lift

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Tuesday

Come on out and bring a friend to our March Bring a Friend Community workout, this Saturday at 4pm! More INFO WOD: 10-8-6-4-2 reps for time: Power clean (115, 185#) Burpee bar hop Front squat (same weight as power clean) GHD/abmat situps Push Jerk (same weight as pc/fs) *all barbell movements are the same weight,

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Monday

How We Learn ESSAYS | BY LISBETH Skill: 10-15 min of gymnastics kipping. – WOD: P1. Begin with barbell warmup of each lift: 3-5 x each-Shoulder press, push press, push jerk P2. 10-15 min. choose 1 lift (SP, PP, PJ) whichever is weakest lift. & go 1 rep at a time, increasing loads working on form and

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Coaches Corner

Coaches Corner Welcome to the first installment of the HCF Coaches Corner! Each Sunday one of the HCF coaches will make a blog post to talk about whatever they have on their minds to share with the community! ‘Going through the motions’- By Shaun. go through the motions (idioms dictionary) Fig. to make a feeble effort

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Friday

IU Students! Visit us this afternoon (2:30pm) at the Arboretum for a Campus throw down WOD! Skill: Review Kettlebell hang power clean and press WOD: P1. Shoulder Press 5 rounds x 2 reps. *increase weight each round to a 2 rm strict press- touch and go off shoulder. (10 min.) P2. 3 rounds for time:

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Thursday

Skill: Kettlebell Hang Power Clean WOD: Deadlift 3-3-3-3-3 *increasing each round to a solid 3 rep touch and go. ~85-90% for final 3. Between each working set of deadlifts perform 10 GHD sit-ups.

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