SKILL: 1.Hollowbody hold 2. Hollowbody kipping swing/ blocking movement for kip 3. From here start to work with closing the shoulder angle (push away), and raise the knee up (closing the hip angle) getting slightly higher each rep until the individual has control of the kip with a knee-hip position. 4. As consistency increases, begin […]
User Guide: Finding the Right Coach and Affiliate By CrossFit (any of this sound familiar? 🙂 SKILL: 1.Hollowbody hold 2. Hollowbody kipping swing/ blocking movement for kip 3. From here start to work on the progression working with closing the shoulder angle (push away), and raise the knee up (closing the hip angle) getting slightly
REMINDER: Check out the EVENTs calendar for all upcoming awesomeness within the HCF community! WOD: ‘Nancy’ 5 rounds for time: 400m. Run, 15 Overhead squat (65,95#) (scale to 40-50% of 1 rm) CWOD: +10 min to warmup with basic body weight movements. +10 min to work on weakness movements that are in this coming weekends
Seriously. If you don’t try, you’ll never know. Your life won’t be grand until you have a long list of “Remember when we first did ______?” Just Try | by Lisbeth Kipping Skill work (knee-elbows, toes-bar) 1. hollow body hold on cage. 2.a. bar kip progression. b. blocking movement for kip. WOD: P1. Snatch progressions
ALL MEMBERS! This Sunday, Meet at the gym at 11am to go with us to Apple Works Orchard in Trafalgar, IN! Sign up on Mindbody to let us know you’re coming! This is an impromptu trip and we hope you can go with us! There’s music, a bamboo maze, a train ride for the kids, and
Upcoming Events/ Challenges! Make sure to view our Events Calendar for ALL upcoming HCF Events! Skill: Handstand. Progression part #1. (10 min.) putting everything together and making it crisp! WOD. P1. Max Effort Deadlift. (12-15 min) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to
WOD: ‘Wittman’ 7 rounds for time: 15 KB swing (35,53#), 15 power clean (65,95#), 15 box jump (20,24”) *25 min cap. (scale weight and rounds accordingly: keep same rep scheme but lower rounds to 5 or 3.) CWOD: Jerk behind the neck – heavy single; 80% of HS x 1 x 3 Power snatch –
“CrossFit is like this secret society of awesome,” she said. Yeah. Indeed, it is. The Secret Society of Awesome ESSAYS | BY LISBETH SKILL: Handstand. Progression part #1. + Progression part #2. (10 min.) WOD: 4 Rounds: Max rep pushpress @ 65% of 1rm, 30 Double-unders (scale to 15 DU or 90 SU) Rest 2
REMINDER: Our newest Coach led Specialty Class, Endurance, begins today @ 5:30pm! More info & Registration. Skill: Handstand/Handstand Walk Progression part #1. WOD: Working with a partner. 16 min total, 8 min per person. EMOTM: 3 front squats @ 65% of 1rm FS or 50-60% of 1rm BS, + 3 box jumps (24,30”)Partner 1 begins
Reminder: New On-Ramp begins today at 11am! Still have a few spots open, send an email to info@hoosiercrossfit.com for information and registration! WOD: 3 Rounds for time: 15 Chest-Bar pull-ups, 20 Burpee, 15 Sumo-deadlift highpull (65,95#) *20 min cap.
