Monthly Archives: November 2014

Saturday

To All Ye Pilgrims: Inasmuch as the great Father has given us this year an abundant harvest of Indian corn, wheat, beans, squashes, and garden vegetables, and has made the forests to abound with game and the sea with fish and clams, and inasmuch as He has protected us from the ravages of the savages, has spared us from pestilence and disease, has granted us freedom to worship God according to the dictates of our own conscience; now, I, your magistrate, do proclaim that all ye Pilgrims, with your wives and little ones, do gather at ye meeting house, on ye hill, between the hours of 9 and 12 in the day time, on Thursday, November ye 29th of the year of our Lord one thousand six hundred and twenty-three, and third year since ye Pilgrims landed on ye Pilgrim Rock, there to listen to ye pastor, and render thanksgiving to ye Almighty God for all His blessings.

William Bradford, the governor of Plymouth Colony

Strength

5X1 Clean & Jerk – work to a max for the day, rest as needed

Conditioning

5 Rounds for completion (not speed) starting every few minutes:

Done with one arm, then the other. Both hands = 1 round. Use KB, work up in weight.

  • 12 high pulls
  • 9 push jerk
  • 6 squats
  • 3 windmills
  • 1 TGUs

You can set the KB down, take about 30 seconds, and then complete the second half of the round with the other hand.

 

 

Endurance

STRENGTH : 10 Rounds of weighted plank hold….. 1 minute on 30 second recovery
SKILLS AND DRILLS
CONDITIONING : Run 4 minutes rest 1 minute for 30 minutes…. run at around 80% your 5k pace…. this is a tempo run!

Wednesday

 

Strength

1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

1b) 7X2 Double KB Floor Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.

Conditioning

1) 4:00 ME Burpee Box Jumps 24/20″

*Rest  approximately 5 minutes between 1 & 2.

2) 10:00 AMRAP of:

30 HS Shoulder Taps or scale to 30 second HS hold or plank
30 Splits Jumps (each jump = 1 rep)
30 KBS 24/16kg

Endurance

Barbell

EMOM for 5:00-

2 T&G Power Snatches

*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.

Skils and Drills

Conditioning:

2 rounds of 800 m run, 600 m run, 400 m run, 200 m run.  1/1 recovery

Christmas Party

I need a party planning committee. Saturday December 13 from 7pm-11pm at the box.

Yoga is cancelled this Sunday.

BBG

1a) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

1b) 5X2 Push Press + Hold (3 count lockout hold overhead)

Conditioning:

EMOM for 20:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders.

Score total DUs

Holiday Schedule

This Thanksgiving we will be closed, and on Friday we will only have the the 5, 5:30 and 6pm class open.

The Road less traveled. #crossfit #infiltrate #run #running #endurance #workout #indy #Indianapolis #canal #crossfitendurance

New Cycle:

Strength

1a) 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00

1b) 4X5 Rig Dips (if you can do 5 unassisted tempo ring dips, then do them with ME UB kipping dips at the end of each set)

Conditioning

5 rounds (starting every 3 minutes):

  • Row 200m (all out)
  • 5 burpee pull ups

Record total working time.

Endurance:

Strength

3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.

Skills and Drills

WOD: 20 min AMRAP 
200 meter run,  5 deadlifts 185/135, 10 air squats, 15 kettlebell swings 53/35

Stretch!

Saturday

Join our CrossFit Endurance program at CF Infiltrate and stay in shape during the winter. Indoor running when it's too cold! #crossfit #endurance

Practice

1a) 5×1 Snatch: Last Day of de-load: work on position and speed

1b) 5×12 Heavy Swings (same weight as last set earlier this week)

Conditioning:

KB Circuit

Endurance

1a) 4×5 Front Squat (light)

1b) 12 Heavy swings

2) Skills and Drills

3) 400 M run,Tabata  double unders, 400 M run, Tabata Russian twists, 400 M run, Tabata box Jumps, 400 M run

Friday

http://instagram.com/crossfit_infiltrate

BB Cycling

2) Power Clean & Push Jerk: 4X3@80% – rest as needed

Conditioning (please scale reps on pull ups: no RHABDO)

“Angie”

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats