April 2013

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.

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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

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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,

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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

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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

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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.

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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,

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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)

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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

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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

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