Tuesday
WOD: “Angie“ 100 pullups, 100 pushups, 100 situps, 100 squats *Scale to 75 or 50 reps. If at 10 minutes, you are still working on pullups, scale to 75 or 50 reps for the remaining movements.
April 2013
Monday
Weekend Update: Congratulations to all of our athletes this past weekend on their success! Kathy competed in her first CF competition at GLOC at CF Carmel and rocked it! (Photos & Results) Several Guys and Gals competed at the Btown Barbell Strength Showdown and we had several winners, 2nd and 3rd place finishers as well …
Friday
Skill: Dips P1-4. WOD: P1. Shoulder Press 5-4-3-2-1 reps. Increasing between 60-100%+ Post all working weights. P2. Tabata Dips Saturday’s Schedule! HCF needs your support! B-Town Barbell (418 S. College Ave in Bloomington) is hosting a strength competition beginning at 9am! Cheer on Katie, Jacqueline, Heather, Celina, Nate, Nick, and Dan! In their weight division, they will Deadlift, Front Squat, …
Thursday
We keep moving forward, opening new doors, and doing new things, because we’re curious and curiosity keeps leading us down new paths. Walt Disney Skill: Dips P1-4. WOD: P1. Front Squat 5-4-3-2-1 reps. Increasing between 60-100%+ Post all working weights. P2. EMOTM for 8 min: 3 muscle up/chest-bar pu/pullup (appropriate for the individual), 6 box jumps …
Wednesday
The Clock Never Stops ESSAYS | BY LISBETH | Because it turns out that it’s not the clock that matters after all — what’s important is what you do with that time on the clock. WOD: Run OR Row (pick your weakness): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on (21 min of work time, 5 min …
Tuesday
Looking for good local foods grown by neighbors of Btown? Check out the Btown Farmers Market on Tuesday and Saturdays! MORE INFO – Skill: Dips P1 & 2. – WOD: P1. Deadlift 5-4-3-2-1 reps. Increasing between 60-100%+ Post all working weights. P2. 3 x max attempt hollow body- ring/straight bar hold. Rest 1 min between attempts. …
Monday
Today, Monday April 22nd (and every day) lets do a RAK. Buy someone a coffee, help carry a package, etc. You don’t have to post, anonymous is perfect. We eat well, train hard, take care of our bodies. Now, lets take a moment to take care of our souls. People helping people, community helping community, …
Friday
Weekend Schedule: Saturday: 9am: IXF competition- Greenwood. 10am: NO oly lifting today. 11am: Team WOD 2pm: Little 500. Sunday: 11am: Portico Church Bloomington- Pourhouse Cafe 2:30pm: Yoga with Ellie! – Skill: rope lowers + clamps – WOD: 3 rounds for time: 10 overhead squat (105,155), 50 double-unders (10 min. cap)
Thursday
Magnificent 7K Mag 7 Race Series Saturday, April 27, 2013 from 11:00 AM to 3:00 PM (EDT) Register TODAY! – Skill: rope lowers + clamps – WOD: P1. Floor Press. 5-4-3-2-1. Working getting comfortable with positioning. Unlike last week, we will be using the 5-4-3-2 reps as warmup sets to get comfortable with the movement …
Wednesday
WOD: P1. Clean progressions: dip-shrug, scarecrow, muscle clean, frankenstein FS, FS, high hang clean (above knee) P2. 10 min. clock incrementing to a heavy single without dropping the bar. (post 3 heaviest lifts) 1 Clean deadlift + 1 high hang clean pull + 1 high hang clean (above knee) P3. AMRAP 6 min: 10 situps …
