Monthly Archives: October 2016

Tuesday

Yoga cancelled tonight!

Larry wins the #costume prize! #halloween #crossfit #workout #fitness

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

Look at Laroah go!

Check in with your partners! People making good gains! The goals are set to be done by Christmas, but that doesn’t mean we should procrastinate. If you haven’t made much progress yet, redouble your effort, send a word of encouragement, and start November off right.

Workout:
E2M for 3 rounds, High hang squat clean (hip) + hang squat clean from knee.
E2M for 3 rounds, High Hang squat clean (hip) + full clean
E2M for 6 rounds, Squat Clean (Try for a PR!)

then:
500 m Row TT (go hard)

Saturday

#fightgonebad #crossfit #ryourogue #barbell #rowing #wallballs #pushpress #indy #indycanal #workout #fitness

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

Partner WOD

P1 rows at least 100m, jumps off once meters stop accumulating and does # of Burpees equal to number of meters over 100. As soon as P1 jumps off to do Burpees, P2 jumps on, hits Menu/Back then “Just Row” and begins their turn. Back and forth until each has rowed 1000 meters. Time ends at end of last burpee.

Then:

Partner 1200 m run (one lap, mile course without last 400). Guy/guy must take at least 45 lbs. Guy/girl 35, and girl/girl at least 25. Plates, balls, kettlebells, split in two or just one, doesn’t matter. Split it up, hand it back and forth, do watever it takes. Time is up after both teammates cross line with their load.

Oly Class:
30 min EMOM:
Power snatch + OHS.
First 10 rounds very, very light.

Then 3 sets of 20 GHD sit ups and 20 reverse hypers.

Kcikboxing at noon.

Friday Benchmark!

spend time rolling out and getting a good warm up before this fun workout!

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and that’s your score!

thursday!

pull up/dip complex

then:
tabata fun! (8 rounds of :20 work, :10 rest)
tabata cal row
rest 1 min
tabata KB swings
rest 1 min
tabata double unders

score: lowest number of reps for each tabata. you will have 3 separate scores.
ex: round 1: 6 cals, round 2: 7 cals, round 3: 5 cals. score: 5 cals

tuesday!

Barbell Complex
15 minutes to work up to a heavy set:

5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
* Unbroken, the barbell never leaves the athlete’s hands until all the lifts and reps are completed *

then:
complete as many rounds in 10 minutes of:
10 overhead plate hold step lunges 45/25
10 burpees onto the plate (the finishing position will be to jump with both feet on the plate)

Tuesday

After 7 min general warm up, spend about 20 minutes working on something of your choosing. The coach will be there to assist you accomplish your goals. If you don’t have something specific you want to work on, then practicing rope climbs or pistols is a place to start.

30 min alt EMOM
2/1 Rope Climbs
15 Sit Ups
10 Pistols

Monday

Keep your goals in mind. Plan to succeed. Sign up for class in advance; it helps keep you accountable. Send an email to your partner just to encourage them. If you completed your week one goal, make one specific goal to complete this week. We still have 2 months to complete our goals, but we aren’t going to procrastinate and we are going to make progress each week. Even if we fall short of our intention, or life takes an unexpected turn, we refocus and redouble our efforts. People are setting PRs, getting of medicine, walking in with more confidence, and it’s great to see. Let’s use this momentum to keep pushing on toward our goals.

We are all afraid of failure, but do we cower in the face of fear, or do we put ourselves out there? Steve just told me the story of someone he knew who entered their first grappling tournament and was so excited, trained really hard, invited all his friends and family, and then got beat first round in single-elimination. That being said, I’m not sure about the time (probably afternoon), but I may very well get beat my first round of my first tournament in the beginner division, but I’m going to try, and you’re all welcome to come and watch :). Let’s all be brave in taking new steps in our lives.

For the workout, not looking to set a PR here unless you’ve never done a 1RM Deadlift. Just try to get to your old 1RM. Coming soon is a new opportunity to set a new PR. If haven’t been training had for 6 months, really scale the load on the workout.

Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 100% x 1 rep

6 min AMRAP:
10/10 Single Arm KB Swings (70/53)
10 Goblet Squats

Saturday!

Kickboxing at 12 is a great workout. You don’t have to get hit in the fact, in fact, we just hit mitts and shadow box, and trust me it’s a great workout.

If you’re one of those people who feel a little uncomfortable with the Olympic Lifting movements (there’s a lot out there!), then try one of our Oly Classes. It’s specifically designed to improve your safety, movement, and understanding of the different lifts. It makes actually doing those lifts much more enjoyable and eventually even fun. Trust me, I went through the journey myself.

Today for example, Oly Class will be perfecting the overhead lifts. At 11 o’clock, we’ll start with the strict press and work to a heavy single, then push press, then push jerk, then split jerk. How many dips do I do? Come find out. Also, even if you’re already pretty good at these lifts, there’s always room for improvement.

At the end of Oly if there’s time, 3 sets of 20 GHD sit Ups and ME -2 Strict Pull Ups

Class at 10:
1RM Bench Press
then:
3 Rounds:
ME Push Ups (chest only touches ground)
rest 2 min
ME Strict Pull Ups (sub ring rows)
rest 2 min

Score each round of each movement