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:
REMINDERs: Schedule. Monday 1st: Open Gym. 11a-1p. Tuesday 2nd: Back to normal schedule. Make sure to look through your mindbody schedule for any changes. On-Ramp. Classes begin next Monday 9th! Get your friends/family/who ever, on board! FREE group intro workout: Saturday 7th @ 12:30pm. ~On Ramp begins: Monday, January 9 @ 7am -Mondays, Wednesdays, Fridays
“Each new day is a blank page in the diary of your life. The secret of success is in turning that diary into the best story you possibly can. I wish you Happy New Year and diary full of best stories ever written in your life.” Team WOD: ‘Fight Gone Bad’ 2 person teams. 3
“Fire is contagious. If you burn hot enough you will catch everyone around you on fire.” -Josh Bunch, Practice CrossFit WOD: Part 1. 1 rep Max height box jump. (compare) Part 2. Death by pullups With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third
Starrett discusses the RICE protocol to treat acute injury: rest, ice, compression and elevation. Starrett adds the 24-Hour Rule for how to reintegrate after injury. A language to diagnose with KStarr WOD: Bear Complex 5 rounds, 7 sets of: Power Clean Front Squat Push Press Back Squat Push Press (Rest between rounds as needed) Notes:
December/ January Newsletter, Hot off the press! “What I need is someone who will make me do what I can.” – Ralph Waldo Emerson WOD: AMRAP 20 min. 18 Box Jump (20,24”) 15 Toes-Bar 12 Pushup w/hand
Iron Will, Iron Bodies Mobility: Overhead Squat Prep WOD: Part 1: 12 min. to find 1rm Overhead Squat Part 2: 21-15-9 reps for time: Sumo-Deadlift highpull (65,95#) Overhead Squat (65,95#) (compare) 415 Competitor: Power snatch – 75% x 2 x 10 Jerk – 75% x 2 x 10 Snatch pull – 95% x 3 x
Recipe: Sweet potato pancakes (Latkes) YUM! Team WOD: AMRAP 20 min. Teams of 3. 400m. Run, 15′ rope climb, KB swing (35,53#) 1 person runs, other 2 team members alternate completing as many rope climbs as possible (only 1 person works at a time), once runner returns rotate stations and complete kb swings, alternating stations
Schedule Reminder: Saturday 24th (normal schedule): 10am Olympic lifting. 11am Team WOD. Sunday 25th: Closed Monday 26th: ONLY 12 noon Team WOD (No cap on class, all are welcome-the more the merrier.) WOD: Make up/skill/goat 1. Deadlift 3@70%. 3@80%. 3+@90%. 1a. If you already did DL, work on gymnastics skill work: pullups, TTB, handstands, ring
