wake up, eat breakfast, drink some coffee and pre workout (along with any other supplements), listen to your favorite pump song on the way in, then be ready to squat heavy.
Squat 1RM. along with anything else we decide to do!
I know this little guy wants to see some Squat PRs, how about you?
Some of you are moving away or going home for the summer. We will miss you greatly, but with a friendly reminder…email jared 30 days in advance with any membership changes or cancellations! firstname.lastname@example.org
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
Rest 1 minute. Repeat for a total of 5 cycles.
0:00-3:00 run 400 (rest remainder of 3 minutes after finishing 400).
3:00-:3:30 Double Unders
4:00-4:30 Wall Balls
5:00-5:30 Sit Ups
At 6 minutes, you start the next round. Total each exercise over the 5 rounds for 3 scores.
THE PARKING GARAGE IS WORKING AGAIN! resume to parking there and we will validate the passes for 2 hours.
Every 90 seconds for 10 rounds:
Power Snatch 5×2 touch and go then 5×1
Work on technique. Once Technique is solid, build in weight.
- ring dips sub push ups
- med ball squat cleans (20/14)
We will test our Back Squat this Saturday. Make sure to join us for that!
1a) 5×3 Back Squat
1b) 5xME HSPU
For time with a 10 minute time cap:
- 400 m run
- 25 TTB
- 50 Jumping Lunge
- 25 TTB
- 400 m run
Canal Awakens event should be fun this Saturday from 3pm until 7pm.
Our last day of the squat cycle will be on Saturday.
2011 Regional WOD 1:
- Run 1000 m
- 30 Handstand Push Ups
- Row 100 m
Welcome Head Coach Ben Dowden! Ben has put in a good amount of time and effort into our assistant coach cycle and has been promoted. He has been a valuable and valued member since the early days. Not only does he get a pay increase, but he also gets to garner more respect by you all. Tell him congrats as he begins plans to continue the Oly and Strength Program once Kevin takes off to get his PhD.
Now, back to squats:
8×4@80% + a certain amount depending on how many times you’ve squated.
In between every set of squats you will do a set of 3-10 reps of seated (on floor or bench/floor with legs straight out is harder) single KB shoulder press with each arm.
The parking garage is down so park in our old parking location on 350 W St. Clair. just make sure you leave before 11pm to avoid towing!
10 Strict Pull ups
20 Sec. L – Sit Hold
- Run 400m
- 200 Russian Swings for time 53/35 (do 10 burpees each time the KB set is stopped for any reason)
- Run 400m
join us this Saturday for the Canal Awakens Event from 3-7 pm
Say good-bye to the winter blues and welcome spring with open arms! Walk the entire Canal and visit many of the businesses that are located along the 2-mile stretch of water. Win prizes including a 5-month membership to CrossFit Infiltrate, a gift certificate to Wheel Fun Rentals, a 1-month membership to National Institute for Fitness and Sport, a 1-year household membership to the Indiana Historical Society ($75 value) and more!
Grab a passport and look for the signs at the business’s tent to get your stamp. Visit all seven participating locations and return your passport to the Downtown Indy, Inc. tent to be entered in giveaways. Participants include:
*9 on Canal
*Downtown Indy, Inc.
*Indiana Historical Society
*Indiana State Museum
*National Institute for Fitness and Sport
*Tender Loving Pets
*Wheel Fun Canal Rentals (Boats & Bikes)
*White River State Park
This event is free to attend and family (and dog) friendly.