October 2013
Friday
GOAT DAY! 2 different options for today’s workout: Option 1: Body weight. Cindy- AMRAP 20 min. 5 pull-ups, 10 pushups, 15 squats Option 2a: Strength. If you missed Thursday perform: P1. 10 min work to a 1 rm push press P2. Push press – 8 sets x 2 reps OTM @ 80% 1 RM Option
Thursday
“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” -Vince Lombardi WOD: P1. 10 min work to a 1 rm push press P2. Push press – 8 sets x 2
Wednesday
WOD: 3 stations: hang power clean+ thruster/sled push/ rest 5 rounds. 15 min. total 1 min: 2 partners- both partners work separately on their own bar: hang power clean-Thruster (45,65#) *scale down to light loads to get better movement/more work in. 1 min: sled push. 1 partner pushes down 25m., pushes back and switches to
Tuesday
This Saturday is the first annual Romp at Riddle Point which is an obstacle course race supporting the Boys & Girls Clubs of Bloomington, co-hosted by the Indiana University Office of Outdoor Adventures, Indiana University Recreational Sports, and Hoosier CrossFit. The Romp is about three miles in length, stretching throughout BGC Bloomington’s scenic property of
Monday
“In life problems come about all the time, some small, some major. It is how you deal with them that defines your character. Do you take weight off during a workout because it’s hard?” –Life Happens WOD: 3 rounds for time: 20x wallball (14,20#) 20x pull ups 20x back squat (95,135#) *scale to 40-45% 20x calories
Saturday
Check out Hoosier CrossFit’s first posted WOD! 10a. Olympic Lifting- Clean and Jerk 12p. IU Health Kids 12:30p. IU Health adults 4p. 3 Year anniversary WOD & Party!
Friday
WOD: 3 rounds for time: Run 600m, 10 Overhead Squat (95,135#)*scale to 50-60%. 20 Dips (box, bar, rings)
Thursday
“Habits are the product of practice, whether intentional or not. A bad habit is the product of practicing something you shouldn’t be doing. This can be anything from foil-smoking cocaine to shifting your weight too far forward over your feet too soon during a snatch. It’s very difficult to simply stop doing something habitual—you’re much
Wednesday
Skill: Hang snatch. WOD: 4 rounds: 500m. Row, rest 2 min *Post times for each 500m. row to board.
