November 2013

Saturday

HOOSIER CROSSFIT vs. CROSSFIT WEST LAFAYETTE OAKEN BUCKET CHALLENGE! Each year on the weekend of Thanksgiving, IU and Purdue battle it out on the football field. What a better way to celebrate this rivalry with a CrossFit competition between CrossFit West Laffayette and Hoosier CrossFit! This is a free, fun event for anyone and EVERYONE […]

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Thanksgiving Day!

Happy Thanksgiving!! Thanksgiving or Thanksgiving Day is an annual national holiday marked by religious observances and a traditional meal. The holiday commemorates a harvest festival celebrated by the Pilgrim Fathers in 1621, and is held in the US on the fourth Thursday in November. *Reminder we are closed today and tomorrow! Enjoy your time off!

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Wednesday

“The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth.” WOD: P1. Snatch push press 3 rounds x 3 reps. working positioning and moderate weight each round. *Get comfortable with bringing the bar back down to the back rack position with a bent hip and

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Tuesday

Skill: rope climb/rope lower progressions. WOD: Teams of 4: 1 min at each station accumulating max reps at each: 5 rounds total, 20 min clock: station 1: rope climb/rope lower station 2: box jump (20,24”) station 3: wallball (14-9′, 20-10′) station 4: rest

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Monday

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” WOD: P1. Death by kipping pull-ups. Min 1: 1 pullup, Min 2: 2 Pullups… continuing until you cannot complete the reps in the min. If you fail begin back at 1 rep and continue up the ladder. 15 min cap. P2.

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Saturday

Sat. 23. 9a: Big Brothers- Big Sisters Olympic lifting class (age 13-18) 10a: Olympic Lifting- Clean & Jerk 11a: Team WOD ALL DAY- Partner comp @ CF Unbreakable. Sun. 24. BAF: Kids @2pm, Adults @2:30pm– SPREAD THE WORD! 4p: Open Gym/ GLI 4.3

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Friday

WOD: P1. EMOTM x 8 min: 5 strict pull-ups with least assistance possible. *goal is to complete reps in 30 sec or less and rest 30 sec. P2. Back Squat 5×5. Increasing each round to a 5 rep max. *goal is to beat your 5 rep from 3 weeks ago. *Post weights for each working

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Thursday

To promote exercise and the 2014 Olympics, Olympic Changes installed a very special ticket machine at the Moscow subway station. Instead of accepting money as payment, the high-tech ticket machine only accepted exercise. Riders could receive a free ticket by standing in front of the machine’s camera, and performing 30 squats or lunges. Read more

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Wednesday

This Sunday (11/24) is November’s Bring a Friend Community WOD! Free CrossFit Kids WOD kicks off at 2pm with an Adult WOD to follow at 2:30pm WOD: P1. Push jerk 5 rounds x 3 reps (increasing each round to a heavy set of 3) P2. High hang clean progressions: burg warmup + skill transfers 10

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