Monthly Archives: May 2016

wednesday! SFH

come check out SFH protein, pre workout and fish oils today! we will have a SFH rep at our gym from 4:15-7pm. come and taste test and choose your favorite! we will be taking pre-orders.

COMING SOON! Infiltrate Kettlebell Club! Mondays at 8am. More info and times to come.

WOD:

DT
5 Rounds:
12 DL 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

Tuesday

Warm up with pull overs and arm bars

TABATA: Alternate movements between pendulum swings and dead start swings.

8 Rounds, only set the kettlebell down between rounds. All exercises are one-arm. One round consists of:

Clean, press, squat, clean press, squat, 8 swings with right hand then switch hands and repeat. 53/35

monday-memorial day!

come join us for spikeball, frisbee, and Murph from 9-1

Murph:

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Michael Patrick “Murph” Murphy was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.Wikipedia
BornMay 7, 1976, Smithtown, NY

wednesday

#mothra hangs out at the gym. You should too! #fitpug #fitdog #crossfitdog #puglife #workout #fit #fitness #indy #indycanal

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

Reminder: Indy Indians Game Outing on June 10th.  You must RSVP for this event by posting on the Facebook Event or telling Becca or I, as tickets are reserved in advance. Please RSVP no later than tomorrow.

 

 

memorial day schedule:

friday and saturday: normal schedule

sunday closed

monday open gym MURPH 9-1

WOD:

10 X 1 split jerk

 

Tuesday

We need a final count for Indians Game June 10th at 7pm which is the day before Jason’s Memorial Drop In. Let us know on Facebook by RSVP’ing or by letting Jared know personally.

10 EMOM

Rope climb 2/1 male/female AND

5 deadlifts at about 60% (control movement, t and g)

then:

5 rounds of 2 min on 1 min off of:

Run 200

15 WB shots

15 KB Rows per side 53/35

(one hand on knee, other arm pulling kb from straight arm to just below chest; can use a little momentum)

Wherever you ended the previous round is where you start the next. One score is total rounds and reps.

 

RKC

Introduction into the RKC way taught by yours truly: a proud new RCK Instructor.

  • Hardstyle plank
  • Hardstyle mindset
    • Workouts are practice, strength is a skill
    • Concentration, safety means awareness
    • Minimalist shoes or barefoot
    • Quality not quantity
    • Build gradually, be sensible
    • Strength, safety, and necessary tension
  • Hardstyle Mobility Complex
    • Joints
    • Rolling
    • Partner Squats
    • Push Ups
  • Hip Hinge, deadlift drag
  • Pendulum Swing
  • Dead Stop Swing
  • Shoulder Packing drills
  • Halo Drills

Then, we’ll put it all together into a workout.

 

lat

saturday

race on the canal tomorrow, so beware of traffic!

Happy Birthday Jared!!

partners:

50 TTB

50 WB 20/14

50 AKBS 53/35

50 goblet squat

rest 2 min

50 G2OH 135/95

rest 2 min

50 goblet squat

50 AKBS

50 wall balls

50 TTB

straight into 2 laps around the building with KB

Friday Benchmark!

“Chelsea”

5 pull-ups 10 push-ups 15 squats

every minute on the minute for 30 minutes

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We’ve seen +3. Any +4′s?