Tuesday
WOD: A. Deadlift x 3 reps (with PERFECT posture and mechanics) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep […]
November 2014
Monday
Mandy from Schacht Farm will be at Hoosier CrossFit this Monday the 17th. You can stop in and chat anytime 5-7pm; learn about her farm & the health benefits of grass-fed, free range meats! She will have information about signing up for the next 3-month meat share. For $300 you get 15lbs of meat dropped
Saturday and Sunday
Sat. Nov. 15 9-10:30am Open Gym ONLY Sun. Nov. 16 TBA.
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Friday
Reminder… NO CLASSES TODAY. All trainers are in Chicago for a FMS seminar. There will be an open gym from 5-630pm, use this time wisely! If you cannot make it into the gym today check out these at home WODs you can do on your own! WOD: A. Three sets of: Dumbbell or KB Push
Thursday
WOD: A. 4 sets of: Romanian Deadlift x 6-8 reps @ light-mod weight Rest 45 seconds Dumbbell/KB Reverse Lunges x 10 reps each leg Rest 45 seconds Hollow Rocks or Hold x 30 seconds Rest 45 seconds B. Three rounds for time of: 10 Pull-Ups 20 Russian Kettlebell Swings (35/53#) 200 Meter Run
Wednesday
WOD: A. Four sets of: Strict Shoulder Press Perform the following reps and percentages: * Set 1 – 50% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep *If
Tuesday
Did you skip out on the last paleo challenge? No worries! Lurong is hosting another Paleo Challenge starting January 19th, 2015! Start refocusing your goals and get ready to sign up! New to the challenge is 3 diet levels to meet your nutritional needs and goals! Find out more information here. WOD: 4 sets of:
Monday
This 6 weeks will be a hybrid of Invictus Fitness/Performance programming with an emphasis on heavier %, low rep strength work. Some shorter more intense workouts spread throughout and an emphasis on addressing movement deficiencies with single leg/arm, etc work for accessory. WOD: A. Back Squat x 5 reps @ 50% of 1-RM Rest 60
Saturday and Sunday
WOD: Sat. Nov. 8 8-10a: Open gym. 9-10a: Olympic lifting. 11a-Noon: HCF + CFB get together/team WOD Sun. Nov. 9 9a-6p: Bod Pod
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My Story: Deena A.
“Shake off the feeling of defeat and come back the next day with a kick-ass attitude just might be the day you break through.”
My Story: Deena A. Read More »
