Congratulations Julia and Team HCF! Julia finishes with a big pr at 7:45! Team HCF took the CrossFit overall + 2nd overall WOD: A. Four sets of: Front Squat x 8-10 reps @55-65%. Rest 45 seconds Ring Rows x 10-12 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For […]
Sat. 25. 10am: Oly lifting (snatch) 11am: Team WOD ALL day: Indoor rowing championships in Indy *Come up and support Julia rowing as an individual and Team HCF (Shaun, Cathal, Crystal and Jacqueline)! Julia rows at 10am Team rows at 2:40pm Check out the rowing schedule here Sun. 26. Open gym at 4pm/CWOD
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“Success seems to be connected with action. Successful people keep moving. They make mistakes but don’t quit.” Conrad Hilton WOD: Complete as many rounds and reps as possible in 5 minutes of: 24/20″ Box Jumps x 15 reps Push-Ups x 15 reps Rest 2 minutes Complete as many rounds and reps as possible in 5
“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.” Norman Vincent Peale WOD: A. Three sets for max reps of: 60 seconds of Wall Ball Shots (14/20#) 60 seconds of Rest 60 seconds of Power Cleans (65/95#) 60
WOD: A. Three sets of: 6-8 Deadlift @ 55-65% Rest 60 seconds 15-20 Push-Ups Rest 60 seconds B. Complete four rounds for time of: 15 Goblet Squat(35,53#) 15 Pull- Ups 500m. Row/ 400 Meter Run * your choice
“You realize that you can’t do the same things over and over and expect a different outcome, right? Make a change – at least one – and then see how things move from there.” If you don’t like it, change it WOD: A. Four sets of: Back Squat x 8-10 reps @ 55-65% of 1rm.
“With CrossFit, physical proficiency comes quickly. A year into the program, an athlete who was overweight, weak, and deconditioned can expect to be lean, strong, and resilient. Hesitancy and doubt are replaced by confidence and competency, and novel challenges become opportunities rather than obstacles. Somewhere along that path, the athlete realizes that progress is not
Sat. 18 8am: CWOD training. 9am: Big brothers/Big Sisters olympic lifting. 10am: Olympic lifting- clean and jerk. 11am: Team WOD. Sun. 19 Possible open gym at 4pm
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“I feel like anyone who has ever struggled through a tough CrossFit workout next to somebody knows there is an instant bond/level of respect between those people,” she says. “CrossFit has, without a doubt, made my relationship with everyone in my family even better. Besides just giving us a common interest to talk about or
WOD: For Time: Row 500m. 10 handstand pushup 20 box jump (20,24”) 30 pullup 40 wallball (14,20#-10′) 50 abmat situps 60 double-unders (30 DU/180SU) 50 abmat situps 40 wallball 30 pullup 20 box jump 10 HSPU Row 500m.
