Goals For a Better You By hcfchallenge WOD: 4-6x 500m. Row (no more than 3-5 sec. diff. in each split, rest when partner rows.) Concentrate on mechanics of pull/return, stroke rating, pace. (compare) 415 Competitor: Review movements for this weekends GLI. Work on movements that you are weakest at. Movements
“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.” – Aristotle Skill: Kipping- Toes to bar/Knees to elbows (the above link is a good video on closing the shoulder angle to achieve the movement, just remember on the forward momentum you
How to learn and work on new skills: When we choose to move, the action is controlled by the conscious brain using a collection of learned movements. For the movement to progress successfully, the athlete requires information feedback. Skill Development Skill work: Kipping (hollowbody position). pullups/toes-bar. WOD: 5 Rounds for time: (15min. cap) 6 Thrusters
REMINDER: January’s Mon,Wed,Fri On-Ramp classes begin today! 7a and 6:15p. 7a still has a few openings and 6:15p is sold out. Get on board for 7a if you are interested! info@hoosiercrossfit.com Our strength grows out of our weaknesses. — Ralph Waldo Emerson WOD: CrossFit Total 1 rep max weight for each lift: Back Squat, Shoulder
There is NEVER a day off! What?! I have to workout EVERYDAY?! Nope; the idea here is that you never stop working on making your body better by movement, rest, nutrition & MOBILITY! (In no particular order.. JUST DO IT!) Movement: If you feel good, move! This doesn’t have to be some 20 min all
Todays Events: 1/7 Saturday FREE group intro & workout Hoosier CrossFit. 12:30p-1:30p 1/7 Saturday Lukes AirForce going away party Moose Lodge Basement (Cory Ln.) 7p-11p. 10a Olympic Lifting: Oly-Lifting progressions (Snatch) 1. Burg Warmup: down-up, scarecrow, muscle snatch 2. Snatch lands: 2”, 6” , full squat. 3. Snatch skill transfer: Snatch pushpress, OHS, pressing SN
A man’s growth is seen in the successive choirs of his friends. Ralph Waldo Emerson Luke C. has been a member at HCF since Nov. of 2010. He will be leaving to join the AirForce on Monday 1/9. Today is his going away WOD, and tomorrow there is a going away party to be held
The 2012 Reebok CrossFit Games Open starts in Feb: Video. In this 6 Part series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running. Running Drills With Brian MacKenzie: Part 1 WOD:Pick which ever you are least efficient: Run: 3-5 x 800m, rest 3:00 between, hold splits
REMINDER: Upcoming Events. 1/7 Saturday FREE group intro & workout Hoosier CrossFit. 12:30p-1:30p 1/7 Saturday Lukes AirForce going away party Moose Lodge Basement (Cory Ln.) 7p-11p. WOD: Part 1: Shoulder Press 5@75%. 3@85%. 1+@95%. Part 2: AMRAP 10 min. 10 pushjerk (85,115#) 15 abmat situps 20 double-unders
“Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man.” ~Benjamin Franklin Skill work: Handstands (Part of our new programming cycle for the 2012 year will be to implement a concentration on a skill movement each week. This weeks skill movement is handstands:
