Monthly Archives: December 2015

Happy New Year

A lot of announcements the last few days, please check the blog to make sure you’re updated.

Evening classes cancelled tomorrow, and noon class only on the 1st. Check Mindbody if you’re unsure of schedule.

We’ve got an Oly Meet coming up on January 23rd. More info to come. Put it on your calendar.

Checkout the goruck PDF for more info. I’d love to get a few people together to do this. Bryan Fleck is doing all 3 on April 29th, 30th, and May 1st. Us mere mortals could pick one and do it!

Also, check out the indoor rowing competition! I know a lot of people have had fun at this in the past.

When:  Sat. Jan. 30, 2016.  Racing begins at 9am.

Where:  International School of Indiana (4330 N. Michigan Rd. Indianapolis) – Blackwell Building (gymnasium)

Registration deadline –  Wed. Jan. 27 at 11:59PM (EST)

Registration fee is $25/rower ($30 for day of registrations).

Food, such as beverages and small snacks, will be available throughout the day.

More information, including the regatta packet, can be found HERE.

The Indianapolis Indoor Championships is an Official Satellite Regatta.

This is a free event for spectators, friends and family.

Workout: Bear Complex.

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. BTN Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds, but the bar cannot touch the ground during each round except for a touch and go on the power clean. It must be touch and go. They cannot be thrusters or behind-the-neck thrusters; they cannot be squat cleans. They must all be separate movements. Start out light. Do not hit your max before the 5th round. Start out light. You must complete 5 rounds (7 sets per round). If you fail a round, you must redo it. Start out light.

Lost and Found and Schedule

The Lost and Found has been accumulating stuff for a while. I’m in the process of cleaning out those bins so they can better fit people’s stuff when they workout, so if you have anything in there, please pick it up or it will be donated.

We will cancel the evening classes on New Year’s Eve and have Open gym on New Years Day. Check Mindbody for the updated schedule. I will update the Mindbody schedule by the end of day Wednesday.


5×2 Deadlift


8 min AMRAP:

30 Pull Up Buy in then:

  • 8 WB
  • 8 Burpees

Lots of Announcements

Row’d Royalty 2016

We will be doing each workout as our class workout once a week. If you want to sign up, do that here.

Each week for 4 weeks a rowing workout will be announced. You’ll have 4 days to complete the workout and submit your score.

Registration Opens November 1st, 2016 
Cost Per Individual: $15.00 ($20 after 12/25)


There will be different workouts tested over the 4 weeks. The workouts have been chosen to distinguish the best OVERALL rower, not just the best sprinter or endurance athlete. Every Thursday the workout for the week will be announced. Keep in mind, there may be multiple distances rowed during one week’s workout. The ONLY piece of equipment you need is a Concept 2 Indoor Rower with a PM3 or PM4 Monitor.

FIRST WORKOUT RELEASE: Thursday, January 7 at 5:00 PM PST.

It’s Open Season

We will be doing some of the previous Open workouts leading up to The CrossFit Open each Friday for our Benchmarks.

Community Day

Saturday January 9th at 11am, we will have class in which you are welcome to bring anyone you please for free. Let’s see how many friends and family we can get together to participate in a challenging but fun team workout that will be accessible yet difficult for all levels.

If you want to go shoot guns big or small after that, follow me and others down to Camp Atterbury.

New Year

I personally will be doing a 24-Day Challenge. I encourage each one to make even just a small positive change in diet or lifestyle at the turn of the year. I know that they often fall by the wayside quickly, but if we get a group together to do a Paleo Challenge, or anybody else wants to do the 24-Day Challenge with me, we can get together and help one another accomplish our goals. Life is a series of small changes with ebbs and flows, and I like to have a few weeks to detox and refocus a few times a year.

Winter Weather

As winter comes, and it will indeed eventually come, I encourage you to try to keep our gym clean by entering through the hallway if you see it propped open and then taking off your outerwear in the locker room. After that, you can place your extra stuff into one of the nooks in the gym. I will clean those nooks out soon. People who keep stuff there overnight will no longer be permitted to do so we can have that room for everyone. Remember, we do have lockers for rent for $15 a month, which is an option if you want to keep stuff there overnight.


I hope everyone had a Merry Christmas.

We are back to normal schedule until New Year’s Eve. Saturday morning, we have Olympic and Strength class at 9am, and regular classes at 10 and 11am!

Some Rowling.

then “The Hellion”:

Two Hand Swing
One Arm Swing (Left + Right)
Single Arm Kettlebell Thruster (Left + Right)

Start with two reps of each movement. Then, after your first cycle through, perform four reps of each movement. Continue to ladder up by two reps every cycle until you are performing a total of ten reps of each movement. Descend the ladder in the same fashion. So, round one is 2 two handed swings, 2 swings with the left hand, two swings with the right hand, 2 thrusters with the L and then 2 thrusters with the right. Then do 4, then 6, then, 8, 10, 8, 6, 4, and finish with 2. 53/35 pounds is Rx. KB can only be done at the end of the complete set, after the last thruster with the last arm at each set.


Great work this weekend!

We had a great showing of support and participation at this year’s Snow Brawl. I was proud of each one of you and was happy to see each of you compete and support our teams.

Not everyone is present, but we had a great showing.

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

This week we will have a deload week. The Holiday Schedule will be as follows: Christmas and New Year’s Day will be closed. New Year’s Eve and Christmas Eve will have limited hours with an Open Gym. Everything else should be basically the same. For now. The best way to check for any changes will be to see the schedule on Mindbody. I plan on updating the Mindbody schedule on Monday and having it up to date so that will be the final authority on class times and Open Gyms.

This week is a deload week.

Front Squats: 3 singles @ 85%



  • Slam Balls 40/30
  • TTB

Snow Brawl

We will be trying to defend our title as Snow Brawl Champions today in Brownsburg. I know we have many competing, and I’ll get out there as soon as I’m done coaching. #crossfitinfiltrate to keep up on Instagram. Please feel free to join us out there as you’re always great about supporting our community. Last year we all went out to eat together (I think) afterwards.


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

Today’s Partner KB WOD:

5 Rounds of partner KB complex and 1000 m partner row.

  • The below 3 sets of 7 are done while your partner holds their KB in the rack position.
    • 7 swings R
    • 7 PP R
    • 7 Snatches R
  • After the last snatch, hold the KB in the rack while your partner does the same 3 movements.
  • At this point you can set down the KB, and then you will do the same with the other arm.
  • For the row, you should split it up as evenly as you can. You can choose to switch at 500m or very 250.