Monthly Archives: October 2014

New Class Thursdays at 6pm

Open Gym Thursdays.  Mobility work at the bottom of Post.
6pm on Recovery Thursdays, new class: F.O.R.M. : Functional & Optimal Range of Motion
 
Mobility is key to continued injury-free success in CrossFit.
 
Mobility and flexibility are interchangeable yet independent terms. Can you touch your toes? Awesome. Can you touch your toes, keep your insoles touching, and sit down in a squat (which is a mobility foundation for single leg squats)?
 
Whether you have a recent or long-term issue or you just want to have better efficiency of movement, attending a mobility class will help create pain free movement. The basics of mobility are increasing muscle length and increasing tensile strength of tendinous and ligamentous attachments. This means you will have longer muscles with more space for muscle growth, increased pain-free range of motion, and increased stability of your joints under load.
 
Based on Outlaw Connectivity and the teachings of Dr. Kelly Starrett, F.O.R.M. is a 60 minute, instructional and hands on class. This class, just like any other class at Infiltrate, is scaleable for your safety and skill level.
 
Taught by Evelyn Stannard
Crossfit Level 1 Trainer, Physical Therapist Assistant, Licensed Massage Therapist specializing in Orthopedics and Sports, Certified Kinesio Taping Practitioner, Level 2 Cranio Sacral Therapist

Flexibility
4×0:20 Box Shoulder Stretch to 8 Immediate PVC Raises (Hands shoulder width apart)
photo-4

Static Shaping
3×0:45 Hollow Hold on Back Holding PVC
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3×0:45 Arch Hold on Stomach Holding PVC (Keep hands shoulder width apart)
photo 2-3

Skills and Drills
3×8 Pull-Up Levers to Vertical DEMO

Wednesday!

Screen Shot 2014-10-28 at 9.22.41 PM

Strength/Skill

1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec.

1b) 5X5 Tempo KB Floor Press (explode up, 3 count pause at top, 3 count decent then explode back up) – heaviest possible, rest 90 sec.

Conditioning

10 minute AMRAP:

  • Run to 10th street and back
  • 10 T2B
  • 10 Burpees

Post workout: 2 minutes of sit-ups

Post scores to totalWOD app.

Tuesday!

Now using totalWOD for WOD tracking: see demo video here:

Both of my parents are cancer survivors:

My mother is a #cancersurvivor. So is my father. #barbellforboobs #crossfit #breastcancerawareness

BB Cycling

1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

2) 1XME T&G Cleans (full) from floor @ 90% of max triple from #1

Conditioning

For time:

20 Strict HSPU
40 KBS 24/16kg
60′ Single KB OH Walking Lunge (one arm for all 40′) 24/16kg
80 Double Unders
60′ Single KB OH Walking Lunge (other arm for all 40′) 24/16kg
40 KBS 24/16kg
20 Strict HSPU

Monday

#Yoga on the #canal in #downtown #Indianapolis at #crossfit #infiltrate with @rachel_klein8. Do you have this relaxing of a view when you practice?

BB Cycling

1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1

Conditioning

EMOM for 10:00-

4/3 Muscle-Ups (men 4 – women 3) – scale to 6 slam balls or assisted muscle ups
10 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

Saturday

YOGA tomorrow at a NEW TIME: 6PM.  Moving forward, Yoga will count as a Regular Class.  If you’re unlimited, this is included, if you buy classes per month, this counts as a class.  Sign up here and we’ll see you there!

Cubby holes and #orchids and #fitaid and #keurig and #leenywraps and #sfh #strongerfasterhealthier and #mobility #wod. #mobility #crossfit #crossfitinfiltrate #indy #Indianapolis

Open Gym:

BBG

1) 5X1 Snatch @ 80% – rest as needed

2) 5X1 Clean & Jerk @ 80% – rest as needed

Class:

Strength

4X5 Pause Front Squats (go light and work on perfect position)

Active rest in between sets is TGUs

Conditioning:

Team Relay 5 minute AMRAP:

P1 runs up the hill.  Once P1 reaches the top of the hill, P2 does does 10 KB squats and then runs up the hill.  Once P2 is at the top of the hill, P1 does 10 KB squats and then runs up the hill.  You should walk down the hill slowly (this is your rest).  Squats are to be broken up into 5/5 with the KB sitting in the rack position L/R with one swing to switch hands.  You should be working on cleaning the KB correctly (70/53). Score # of squats.

Rest 2 minutes

Team Relay 5 minute AMRAP:

P1 runs up the hill.  Once P1 reaches the top of the hill, P2 does does 20 KB swings and then runs up the hill.  Once P2 is at the top of the hill, P1 does 20 KB swings and then runs up the hill.  You should walk down the hill slowly (this is your rest). Score # of swings (70/53).

Friday!

Warm up on the #Indianapolis #canal at #crossfit infiltrate.

Strength/Skill

Note: Sequence ends on 4th set of HSPU.

1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

1b) 3X10 Good Morning – heavy, rest 2:00

Conditioning

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Rest Day

Rest Day/Open Gym/Make Up Day

From Connectivity:

Flexibility
Inch Worm 40′ for Form, hold hollow on hands and feet 10 seconds

Static Shaping
2×1:00 Arch Hold Holding PVC
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2×1:00 Hollow Hold on Back Holding PVC
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Skills and Drills
3×8 Straight Body Lower Down, 10 Second Count DEMO

Wednesday

#onramp class at #crossfitinfiltrate. Great work! #crossfit #wod #workout #Indianapolis #indy

Strength/Skill

1a) 4X5 @ 80% (of 5rm) Back Squats – rest 2:00

1b) 4X3 @ 80% (of 3rm) Clean Grip Behind the Neck Push Press – rest 2:00

Conditioning

For time (12 minute time cap):

100′ HS Walk or 2:00 handstand hold
21 Deadlifts 275/185#
21 Push Press 135/95#
15 Deadlifts 275/185#
15 Push Press 135/95#
9 Deadlifts 275/185#
9 Push Press 135/95#
100′ HS Walk or 2:00 handstand hold