Monthly Archives: May 2015

Monday!

Strength/Skill

1a) 5X5 Strict TTB + 4 Strict Pull-ups  – rest :90

1b) 4X5  – work to a near 5rm (no misses) – rest :90

then:

Start a round every 2:00 for 16 minutes

100 m sprint

"You could sit and pout about it and be angry about what happened, but at the end of the day I can’t change anything. I wouldn’t have done anything different. I want to make the most of the situation and have as much fun as I can for the rest of the weekend." —Julie Foucher

Posted by The CrossFit Games on Saturday, 30 May 2015

Saturday!

Check out the Photos from the Rooftop Yoga

20 min to establish 1RM Bench Press.

Then:

Death by hill climb and slam balls.

  • Minute 1 do 1 hill climb and 1 slam ball
  • Minute 2 do 1 hill climb and 2 slam balls
  • Minute 3 do 1 hill climb and 3 slam balls
  • Minute 4 do 1 hill climb and 4 slam balls
  • Continue like this: Always do 1 hill climb, but increase the amount of slam balls per minute.

Don’t pull your calf! ;)

Benchmark Friday

This will be a doozy. This was my first CrossFit workout, and it took me nearly two hours. I used a 75 lb dumbbell for the swings and had my first experience trying to do “kipping” pull-ups. I don’t know if it’s more accurate to say that I finished the workout or that the workout finished me. I talk about this workout on my profile on the coaches’ page on our website.

I’ve been waiting for the perfect time to do this workout. Then I realized that there is no such thing.

Eva

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing (American), 30 reps
30 Pull-ups

#crossfit #fit #fitness #workout

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

Thursday

This Sunday at 1pm we will “ball.” Anybody down for street bball? Hit us up.

Thanks @cbergin for the shot. #crossfit #fit #fitness #indy #Indianapolis #canal

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

Thank you so much to everyone who helped last night. You are great! We’ll do plenty of foam rolling today between each set of workouts we have.

We’ll start with:

1a) 4×1:00 handstand hold

1b) 4x:45 chin up hold

then:

tabata of Russian twists 20/14 med ball

then:

2k row

then:

2 min sit up test

Yoga Tonight!

Pray for good weather! Yoga begins at 6pm on the rooftop. If you want to help out moving furniture or directing foot-traffic leading up to the event, feel free to show up anytime from 4-6. Hang out afterward and grab a burger; I’ll be cooking out (if the weather holds up).

Tree House Flyer

5:30 class will be cancelled tonight. 5pm and 6pm classes still go as scheduled.

Strength:

5×5 Front Squat. Work up to a 5RM.

Conditioning:

5 Rounds:

  • 15 WB shots
  • 30 Double Unders

 

Endurance

endurance

 

Strength:

1a) 5 x 5 Deadlift at 60% 1rm

1b) 5 x 5 heavy slam balls

Skills and Drills

Conditioning:

100 double unders (before and after)

  • 3 x 800 meter repeats……. rest 1 minute in-between intervals.

Yoga Tomorrow!

Hope you had a great Memorial Day weekend. Tomorrow we have our Rooftop Yoga. The yoga class is set to be at 6pm with time to hang out afterward. I’m not sure what the weather is going to look like, but either way if you’d like to help out I’d appreciate it. I’ll need a couple people just to help direct traffic and set up prior to the event, and a couple people to help out after the class with the grill. Let me know if you’re interested in helping in any capacity.

3 Position Snatch (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

then:

10 min KB snatch test 53/35#

#murph round 2. #crossfit #workout #fit #fitness

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

Hope you had a great Memorial Day weekend. Tomorrow we have our Rooftop Yoga. The yoga class is set to be at 6pm with time to hang out afterward. I’m not sure what the weather is going to look like, but either way if you’d like to help out I’d appreciate it. I’ll need a couple people just to help direct traffic and set up prior to the event, and a couple people to help out after the class with the grill. Let me know if you’re interested in helping in any capacity.

3 Position Snatch (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

then:

10 min KB snatch test 53/35#

#murph round 2. #crossfit #workout #fit #fitness

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

Memorial Day

Today we open the gym from 11 until about 1 for you to get a workout in. All other classes will be cancelled. Some people will be doing “Murph” so show up around 11 and we’ll get a group starting shortly after that. Let’s remember why we get the day off. From WP:

Memorial Day is a federal holiday in the United States for remembering the people who died while serving in the country’s armed forces. The holiday, which is observed every year on the last Monday of May, originated as Decoration Day after the American Civil War in 1868, when the Grand Army of the Republic, an organization of Union veterans — established it as a time for the nation to decorate the graves of the war dead with flowers. By the 20th century, competing Union and Confederate holiday traditions, celebrated on different days, had merged, and Memorial Day eventually extended to honor all Americans who died while in the military service. It typically marks the start of the summer vacation season, while Labor Day marks its end.

#murph

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