WOD

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22
Jun

Wednesday

REMINDER: UPCOMING EVENTS!
Friday 6/24 @ 7pm:
Piacé Boutique & Serendipity Martini Bar, two of Bloomington’s newest local businesses are pairing up for an evening of fashion & fun. MORE INFO
Saturday 6/25 @ 9am-1pm: Hoosier CrossFit will be set up at the Saturday Farmers market for the health fair! 9-10am: FREE workout for Newbies! 10-11am On-Ramp WOD. 11-Noon: Team WOD. Noon-1pm: FREE workout! Come out and support your CrossFit family! MORE INFO

MOD: Lady Gaga‘s best workout jams- Bryce W.

Mobility: Foam roll- thoracic goodness

WOD:9-6-3:
Push Jerk (115,185#)
Strict Pullups
Box Jump (24,30”)

21
Jun

Tuesday

People don’t change because you want them to change. They change because they are ready to change.
So, work on the only person you can change:
yourself. Live the best life you can. And, if someone asks for your help, give it with all your heart, because now maybe they are ready..
Ready or Not- CrossFit Lisbeth

REMINDER: NEW On-Ramp Begins today! 6:15pm! Tues/Thurs @615p. Sat @10a.

Mobility: Go Open Your Hips

WOD: Part 1: Front Squat 5×3
increasing weight each rnd. to a 3rm load.
(compare to 5.4)
Part 2: TT: 1 mile run
sub 2000m. row if needed.
(compare to 4.26)

415 Specialty
Oly-Lifting:

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 2 sets
Power snatch + overhead squat + snatch (2 sec pause in bottom of each) – 3 sets
Push press + jerk behind neck + jerk (5 sec hold in split position) – 3 sets
Endurance:
Run or Row:
100m./125m.
200m./250m.
400m./500m.
800m./1000m.
1600m./ 2000m.
Rest as long as it takes you to run/row each piece.

20
Jun

Monday

REMINDER: We have new On-ramp classes beginning this week!
TODAY! 11am- Mon, Wed, Fri @ 11am. 4 weeks, 12 total classes.
Tuesday: 6:15pm- Tues, Thurs @615pm, Sat @ 10am. 4 weeks, 12 total classes.
Contact: 812-340-0360. [email protected] to see how you can get started!

More than Scores

Mobility: Improve Your Proximal Hip Mobility and Nerve Tunnels

WOD: 3 Rounds:
AMRAP 5 min. 5 pullup, 10 pushup, 15 squat
AMRAP 1 min. 60% of 1 rm Deadlift.
1 min rest.
(continuously running clock- move straight from pullup,pushup,squat to 1min of deadlifts, then rest 1 min, repeat 3 rounds.)

18
Jun

Saturday

“The road to success is always under construction.”
– Lily Tomlin

REMINDER: Taste of Bloomington 3-11pm.
https://www.visitbloomington.com/taste/

Team WOD:
2 person teams.
800m. medball run
100 jump over medball
100 pushup/w release
100 abmat situp
100 medball clean
100 partner throw (6ft. distance)
800m. medball run
(1 person moving at a time on everything except run/partner throw, if medball is dropped or touches floor-unless movement calls for it to- then you must complete 10 penalty burpees)

CrossFit regionals are coming to a close.. next up..2011 Games!

16
Jun

Thursday

“We cannot always build the future for our youth, but we can build our youth for the future.”
– Franklin Delano Roosevelt
Make sure to check out our Kids/Teens program! First session is FREE! www.hcfkids.com

Mobility: Pain Ball Calling All Shoulders, Over.

WOD:
Part 1:
Shoulder Press 5×5
increment up each round.
Part 2: AMRAP in 12 min:
Toes-Bar & Pushup w/release ladder
When clock begins start 2 toes-bar, 2 pushup, 4 ttb, 4 pushup, 6 ttb, 6 pushup..
Continuing until you reach 12 min.
(compare to 5/17)

4:15 Specialty:
Oly-lifting:
Power snatch + hang power snatch + 2 snatch balance – x 4 sets
Push press + power jerk + jerk –  x 5 sets
Endurance:

Choose ONE of the Following Sports.
Cover as Much Distance as Possible
Swim
: 20 min, Bike: 40 min, Run: 30 min, C2: 20 min

15
Jun

Wednesday

“And in the end, it’s not the years in your life that count. It’s the life in your years”
~Abraham Lincoln

Mobility: Basic Upper or Lower body mobility piece, depending on what WOD you choose.

WOD: GOAT-Benchmark Weakness bias training:
Pick 1 workout from this list of benchmarks that have movements you know you need to work on. Get er done!

14
Jun

Tuesday

“Ignore the conventional wisdom. If everybody else is doing it one way, there’s a good chance you can find your niche by going in exactly the opposite direction.” — Sam Walton

Mobility:wall squat/ hip work + front rack shoulders

WOD:
Every minute on the minute complete 5 burpees, with remaining time complete as many thrusters as possible. (65,95)
Goal: reach 100 thrusters. (25min cut off)

4:15 Specialty:
Endurance:
Run: 3 – 6 x 800m w/ 3 min rest
(Compare to previous)
Oly-Lifting:

Power Snatch – 3×3
Snatch Balance – 3, 4, 5
Floating halting (hip) snatch high-pull – 3×3

13
Jun

Monday

So stop looking for the do-overs in the gym and in life. Man up. Woman up. Whatever up. Just keep moving and make better choices. Get better results.
Do Overs- CrossFit Lisbeth

Mobility: Lacrosse ball hammie goodness + band distraction hamstring flossing

WOD: 21 Deadlift (135,225#), 40ft. Overhead Walking Lunge (25,45#), 21 pullups, 40ft. Overhead Walking Lunge
15 Deadlift, 40ft. OHWL, 15 pullup, 40ft. OHWL
9 Deadlift, 40ft. OHWL, 9 pullup, 40ft. OHWL

10
Jun

Friday

“You Must Work Mobility!” from CrossFit West Santa Cruz (CA).

REMINDER: We will be closed Saturday and Sunday, due to the The CrossFit Central East Regionals this weekend. Jenna and I will be judging the competition throughout the weekend. Make sure to check out the action HERE, or come on up to Columbus, OH! Heather R. is looking for someone to go with her for a fun filled CrossFit weekend! Join us!
If you are staying in town, hit a longer run, 5k or more, and post distance/time to results for the weekend!

Mobility:

WOD: “Helen-tervals”
Perform 5 rounds of Helen with a 2 minute rest between rounds. Total time includes rest.
1 rd = 400m Run – 21 KB Swings – 12 Pull-ups
(From CFOTR)