New Mobility classes! On Saturdays at 9:30am and Noon! This 30 minute class will help improve your range of motion. The first Saturday is upper body/shoulders/thoracic spine, and the 2nd Saturday is lower body/squatting, and the 3rd Saturday is lower body/hamstring. Sign up here WOD: 4 Rounds for time: (20 min. cap) 10 Power clean […]
WOD: A1. Clean & push jerk skill work A2. EMOM x 10 min: 1 Clean DL + 1 Clean pull (knee) + 1 Clean (knee) + 1 push jerk (increasing weight each min/2 min) Extra Credit: EMOM x 10: odd min: 10 heavy russian KB swings. even min: 5 strict pull-ups.
“The work ethic needed to push past limitations and physically improve the human body is truly humbling. You can’t fake it. Every measure of progress is earned through an accumulation of hard efforts. Sticking to a diet takes will power, sacrifice, and restraint. Getting up at 6 in the morning to train takes discipline. You
Sat. Feb. 28. 9-10a: open gym. 930-10a: NEW mobility class! 10-11a: olympic lifting 1030am: FREE Hoosier CrossFit Kids workout and at 11am for our Adults FREE community workout! Sun. March 1. 4p: 15.1 makeup/ open gym
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NO Evening classes- Open 15.1 @ 6pm! WOD: OTM x 30 (Goal with this is continuous movement, even while “resting”, you should be walking around for active rest movement) Min 1: 10 Russian swings (moderate-heavy) Min 2: DB/KB reverse alternating lunges x 10 total Min 3: Crossover symmetry activation x 5-8 reps of 1-2 movements.
WOD: A1. Snatch skill work A2. OTM x 10: 1 Sn. Deadlift + 1 high hang snatch (increasing weight every min/2min) Extra Credit: OTM x 10: odd min: 5 strict pull-ups, even min: 5 strict dips
WOD: A. Back Squat (pause for 3 seconds): 5 rounds x 3 reps *beginning around 50-60% of 1 rm and increasing by feel each round. (rest 2-3 min between each work set) B. Kipping pullup skill: 1 & 2. https://gymnasticswod.com/content/kipping-pull-progression https://gymnasticswod.com/content/blocking-movement-quality-pull-ups Extra Credit: OTM x 10: Odd min: 10 russian swings (53,70), even min: 10
Session 2 (Emphasis- Strength/olympic skill development) Mon. Feb. 23- Friday April 3, retesting on Monday April 6. De-load Tues. April 7- Fri. April 10. This second cycle of 2015 will be geared toward olympic lifting skill development with shorter more intense conditioning workouts mixed in as well as still increasing GPP. To learn more about
Sat. Feb. 21. In-House Throw-down!! Cost: $10 minimum donation to help Vince & Carol. https://www.gofundme.com/iuwtak (click) Rough timeline: Athlete Check-In and warmup: 9:00am-9:30am WOD 1 Released/Standards: 9:35am-9:50am WOD 1: 10:00am-10:55am WOD 2 Released/Standards: 11:00am-11:15am WOD 2: 11:25am-12:25pm. WOD 3 released/standards: 12:35pm-12:50pm. WOD 3: 1:00pm-2:00pm Awards: 2:15pm-2:20pm. Finish day between 230-3pm. Sun. Feb. 22. Schedule TBD.
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