Big shout out to all of our members who ran in Saturdays Indianapolis Monumental 1/2 and FULL marathon! Most had PRs and Travis C. finished his first ever 1/2 marathon in 1:50:00, then drove back down to HCF from Indy and completed the 300 workout! NBD. 🙂 Skill: Handstands P.1-2. WOD: P1. EOMOTM: 1 Snatch […]
Good luck to all of our members running in todays Indianapolis Monumental 1/2 and FULL marathon! Saturday Schedule: 10am: Olympic Lifting. Snatch progressions. 11am: NO team workout today. 1pm: Open Gym + CWOD: For time: Row 500 meters Body weight Bench press, 30 reps (scale to 1 rm shoulder press) Row 1000 meters Body weight
REMINDER: Bring a Friend, FREE community workout tomorrow! Saturday Nov. 3 from 4-530pm.! – Skill: Double-unders P.1-3. – WOD: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. (the goal with this workout isn’t necessarily set a new PR on each
It’s either worth your time, or it’s not. It’s either something you want so bad that you can tasteit … or it’s something you can live without. What’s In Your First Pile? ESSAYS | by LISBETH Skill: Double-unders P.1-3. WOD: P1. Power clean progression. Burg Warmup (dip shrug, scarecrow, muscle clean) high hang power clean (2”, 4”, 6”) add on
WOD: ‘Medball Pumpkin Mash-up’ AMRAP 31 min: 400m. pumpkin carry (14,20#- use same “pumpkin” for entire workout), 31 jump over pumpkin hops, 31 pumpkin abmat sit-ups (lay down-touch ground with shoulders & medball-situp & touch medball to feet), 31 pumpkin wall balls (10′)
Quick Test: Is It Your Shoulders? Mobility WOD : KStarr Skill: double-unders P.1-2. WOD: Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Jerk (push or split) 1-1-1-1-1 reps *Try to increase the load on each of the fifteen sets. (the goal with this workout isn’t necessarily set a new PR on each lift, or any
The Doctor and the Deadlifter: Part 1 By Jesse Burdick and Kelly Starrett WOD: ‘Christine‘ 3 rounds for time: 500m. Row, 12 body weight deadlifts (scale to 60 % of 1 rm), 21 box jumps (20”) (compare)
Saturday Schedule: 10 am: olympic Lifting. Clean & Jerk progressions. 11am: NO team WOD. 1pm: Open Gym + CWOD. 6pm: Halloween WOD + paleo pitch in party!
Reality Check ESSAYS | BY LISBETH Skill: Kipping. parts 1-6. WOD: P1. Clean progressions. 1. pulling positions (high hang, mid thigh, below knee, floor) cue from floor position-deadlift shrug into hips. 2. burg WU. dip shrug, scarecrow, muscle clean. 3. landing positions. hang clean to: 2”, 4”, 6” P2. Max Effort Power clean warm up
