April 2013

Tuesday

Thoughts, prayers to all those involved at yesterdays Boston Marathon tragedy. https://www.baa.org/ – Skill: rope lowers + clamps – WOD: Work:rest- 1:1. Whatever your work time is, rest for the same amount of time before continuing to next distance. Each run should be 90-95% effort. 100m. Run, 200m. Run, 400m. Run, 600m. Run, 800m. Run.

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Monday

Still spots available for On-Ramp which begins today at 3:45pm! Come check it out! April 15 On-Ramp M/W/F @ 3:45pm | Hoosier CrossFit www.hoosiercrossfit.com WOD: ‘Barbara’: 5 rounds for time, 3 min rest between each round (40 min cap.) 20 pullup, 30 pushup, 40 abmat situps, 50 squats

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Friday

WOD: 15 minutes 1 Round = 1 hollow body hold + 1 strict pull-up + 3 kipping pull-ups + 10 second hollow body hold During the round, your hands must stay on the bar without resting After 1 round, rest 60-90 Seconds Record how many rounds you completed in 15 minutes  

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Thursday

WOD: “McGhee“ AMRAP 30 min: 5 deadlift (185,275#) *scale to 70-75% of 1 rm. 13 Push-ups *emphasize hand position-shoulder placement. 9 Box jumps (20,24”)

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Wednesday

Masters Invitational News and WODs released! WOD. P1. Push Press 5-4-3-2-1. After warming up, Go as heavy as possible on each working set. (12-15min.) P2. Handstand walk skill work. Same as last week.

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Tuesday

10 Things I Learned at the Open ESSAYS |BY LISBETH – WOD. P1. Back Squat 5-4-3-2-1. After warming up, Go as heavy as possible on each working set. (15min.) P2. AMRAP 10 min: 10 KB swing (35,53#), 20 situps (GHD or Abmat), 30 double-unders (scale to 15 du or 60 su)

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Monday

A Biomechanical Analysis of Rowing Proper coordination and sequencing of movements will result in efficient, powerful rowing. WOD: 20 min. Max distance Row.

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Coaches Corner

Coaches Corner Welcome to the 3rd 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! Choices- By Coach Heather When I was little my dad would occasionally take my sister and I

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Friday

Weekend Happenings! Friday: 5p. Shaun is will be giving a What is CrossFit lecture to the IU Kinesiology Club. Come to campus and be part of it if you would like! SPH125. Saturday: 10a. Olympic Lifting. Clean & Jerk. 11a. Team WOD. Noon. Final Open WOD 13.5! Come root on your fellow HCFers! 2p. IU

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