Monthly Archives: January 2015



“If there is no struggle, there is no progress.”

-Frederick Douglas
Strength:  Working on a Crossfit skill that you struggle with.

example: rope climbs, handstand walk, double unders, kipping pull-ups, etc……….

Skills and Drills

Conditioning:  3 RFT

100m row

200m run

300m row

400m run

500m row

600m run


Benchmark Friday

You guys are doing great, keep up the good work! Keep going in the right direction and make small goals along the way. Staying strong in 2015.

Y no pica Jajaja

A photo posted by Marlon Solano (@publimarsol) on


Front Squat (Based on 1RM Clean) + Jerks:
5X5+3@80% – rest 2:00 or more if Jerk misses occur



75 Power Snatches for time 75/55#


2 minute sit up test

Thursday Gymnastics

From Outlaw Connectivity:

Gymnastics versus Weightlifting

Static Shaping
2×0:40 Chin to Toes Handstand Hold

Everyone’s Favorite Day
For 4:00, 0:20 Hollow Rocks, 0:10 Rest,
For 4:00, 0:20 Arch Rocks, 0:10 Rest

Box Handstand Hamstring Stretch 4×0:20
Handstand Hamstrings

Static Shaping
Back Hold on Boxes (or bench) 3x 0:40 on/0:30 off

Front Hold on Boxes (or bench) 3×0:40 on/0:30 off

photo 1-4

photo 2-4

Skills and Drills
2×8 Straight Body Lever, 0:10 Descent DEMO
*Try to get legs as straight as possible.

then 10 minutes of kipping pull up work

then 10 min AMRAP:

  • 5 push ups
  • 10 burpees
  • 15 air squats
  • 20 jumping jacks

KB Wednesday and Endurance

#rowing #crossfit #workout #fitness #indy #Indianapolis #canal

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

If you’ve dramatically changed your diet recently (like me) you may be feeling a little worse during the first week. Here’s an article of encouragement.


KB “Rite of Passage”

4 ladders of 4 rungs clean and press with strict pull ups.


KB Snatch Test

10 min KB



Strength:  :40 on :20 off for 15 minutes

Hollow Rocks, Russian Twists, Mountain climbers

Skills and Drills

Conditioning:  AMRAP (30 MIN)

800m run, 100m row

600m run, 200m row

400m run, 300m row

200m run, 400m row

100m run, 500m row


#theoutlawway #crossfit #workout

A video posted by Jared Paul Cantrell (@crossfit_infiltrate) on


*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds

1b) 4X15 Strict HSPU (in UB sets of 3 AFAP)- rest exactly 90 seconds

Conditioning (if you finish early, extra rest)

1) From 0:00-5:00:

Lurong Mini WOD Challenge:

5 Minute AMRAP:

You have 5 minutes to complete as many repetitions of the following:

  • Tripple Unders- Level 3
  • Double Unders- Level 2
  • Single Unders- Level 1

*Rest from 5:00 to 8:00.

2) From 8:00 to 14:00:

30 Clean & Jerks (anyhow) 135/95#

*Rest from 14:00-16:00.

3) From 16:00-22:00:

Row 60 Calories


Cooking a bunch of paleo stuff. #teamwork #paleo #crossfit #fitness

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

From Rudy: “I know, maybe you didn’t think it was coming. Maybe you thought it was an endless cycle leading into the abyss of pain that is the Open.


Deload week, boys and girls. I love you.”

This is a ton of work for one hour, but it’s meant to be relatively low intensity. Your heart should get going on the first one, but the weight should not be heavy. On the conditioning, make a friend and have a conversation. We are preparing for some brutal workouts where we will push to a level of pain that many have never experienced.

WOD 150126:


EMOM for 7:00-

5 Power Snatches*

*Working up to 80% of 5rm. (so take the most you’ve ever done for a set of 5, then do 80% of that, should be light)


1a) (From Ground) 4X3@80% (of max for the complex) of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – rest a very short time (take 80% of what you did last week for heaviest set)

1b) 4X15 TTB (in UB sets of 5 AFAP) – rest very short


28 min AMRAP at conversational pace (150 BPM)

25 Wall Balls 20/14#
25 Burpee Box Jumps 24/20″
25 KB Swings 24/16kg (American)
25 Row for Calories

For Tuesday, just a heads up, we will be doing a “Mini WOD” for the Resolution Challenge:

5 Minute AMRAP:

You have 5 minutes to complete as many repetitions of the following:

  • Tripple Unders- Level 3
  • Double Unders- Level 2
  • Single Unders- Level 1



 Link to Sumo Deadlift High Pull

Strength:  Sumo Deadlift High Pull  12 x 3 @ 75% 1RM on :60s

Skills and Drills

Conditioning:  10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10  Sit Ups
(Sprint 100m between sets)




If you are interested in doing some early training for the Spartan Race on May 16th check out this link!  If you have not signed up for the race and  are interested you can check it out here!!!!!  Please contact me at for any questions about the race, or if you want a coupon code.


Skills and Drills

Conditioning:  5k run.  Run first 2500 meters at around 85% and the second at around 95%.

Strength:  If time allows!


"Jackie" #crossfit #workout #fitness #indy #Indianapolis

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

“KB Rite of Passage”

3 ladders of 4 rungs + 1 ladder of 2 rungs (same weight as last week) with the pull ups in-between as optional depending on how you feel from yesterday. Feel free to substitute push ups if needed.

:40 on/:20 off for 16 minutes (pick a light KB you can keep constantly moving)

  • alt 1 arm Russian swing
  • plank
  • American Swing
  • plank