Monthly Archives: December 2016


Locomotive warm up Jiu-jitsu style:

#jiujitsu basic #functional #movements. #fightclub #crossfit #crosstraining #workout #indy #fitness

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

Thursday Workout:

Locomotive Warm Up

30 min alt EMOM:

  • 4 Deadlift 225/145 AND 4 barbell push ups
  • 8 TTB
  • 12 WB (20/24)

These are 3 separate stations, and you will do one station per minute so 10 stations of each movement. Notice, deadlifts and push ups are both done in the same minute. You can scale the deadlifts up or down. Record weight and weighted the rest was done Rx. “Rx” means done “as prescribed,” which is just another way of saying “exactly as written.” So, if you scale TTB to knee ups, it’s not Rx, it’s scaled. We have a high bar with our Rx workouts a lot of times, so often times doing your first Rx workout is a huge accomplishment in its own rite. Just a quick explanation for SugarWOD. The app is going well. Keep using it, it will become even more and more important as we import more data. If you don’t have it, get it:



Last chance to check with your partner before you get and end-of-gaol recap email from me! Also, many of us had great success with our January detox challenge last year. Some of you have been asking about it, and we will be doing something similar this year. More information to come!

Workout: Rite of Passage

KB Clean and Press/Strict Pull Up ladder. Same weight, but do more ladders. Once warmed up, 20 minutes to try to get 4 or 5 ladders of 3 rungs.


  • Run 400 m
  • 20 burpees
  • Run 400 m

Open Gym

I’ll be around the gym today from about 11AM until 5PM if you want to stop by and grab a work out. “12 days of Christmas” is a great option if you didn’t get to do it already.

For those doing the oly program, the Monday snatch workout has been loaded onto SugarWOD if you want to work on that.

12 Days of Christmas!

Holiday Schedule:

Friday December 23rd- Class 6/7am and 4:15/5pm

Sat-Sun December 24/25- Closed

Monday December 26th- Open Gym 11-1 and 4-6pm



12 Days of Christmas!

  1. Rope Climb
  2. Thrusters (135/95)
  3. Muscle-ups
  4. Pistol squats
  5. Handstand push-ups
  6. Chest-to-bar pull-ups
  7. Burpees
  8. Kettlebell Swings (70/53)
  9. Toes-to-bar
  10. Overhead Walking Lunge (45/25 plate)
  11. Box Jumps (24/20)
  12. (00)m row


The workout will be performed like the song. Start with day 1, complete one rope climb. On day 2 you will complete 2 thrusters and 1 rope climb. Day 3 will be 3 muscle-ups, 2 thrusters, and 1 rope climb…etc.


6 minutes to establish ME Unbroken DUs. Start working toward stringing them together but resort to double/single if you must.


800 m run
1000 m row
50 Russian swings 53/35
50 burpees
50 Russian swings
1000 m row
800 m run


FORM will be in the north gym due to intro being canceled. Griffin will lead you through a full body mobility routine at 6 PM.

New Scrubber!


5×5 Good Mornings


15 minute EMOM:
8 OHS 95/65
5 pull ups

On 15th minute, ME pull ups after OHS. Score is total pull ups through workout. If you get all 5 each round, you will have done 70 going into the


So we’re coming up on the end of the year and we have a few days left to accomplish our goals. So what do we do now? We probably find ourselves in one of three situations:

  1. We accomplished our goals early.
  2. We stumbled around, made progress, maybe not to the full extent, but we moved forward.
  3. Utter failure.

So, what do you do now? Granted, there are probably an infinite amount of possible places on the spectrum above that you could fall, but here are a couple ideas of what to do in each situation:

  1. Very good; what can you learn? Were your goals enough of a stretch, or did you set the bar too low? What did you do that helped accomplish your goal, or what did you do that worked against you? The same could be asked the opposite way but reveals different insights, what didn’t you do that helped you accomplish your goals, or what didn’t you do that worked against you as you tried to work toward your goals? Use the momentum you’ve built to keep moving forward realizing that when setbacks do come in, you’ll have the perspective that neither the valley nor the mountain can exist without the other.
  2. Finish Strong! Sometimes a few hours of focused practice or intentional effort can accomplish a task or goal that has been plaguing you for months, trust me. Eliminate stress now and set aside some time on your calendar to finish what you started! You can do it, and you’ll feel much better once you do. There’s still a week before Christmas and yet another one before the New Year. Don’t wait until New Year to make the resolution; maintaining discipline makes life better, and usually all it takes is actually putting it on the calendar, eliciting help, and preparing your materials because just starting or finishing after setting it down is the hardest part.
  3. Don’t despair! For much of my life, minor failure lead to despair due to my emotional fragility. Quitting was easier than failing, but that attitude has no place in our lives. Even if we can’t accomplish the goal as we set out to do it, we don’t coast to the end without a fight. We start again today with an attitude of progress. Realizing that any journey has its ups and downs. We cross the line with our heads held high with a renewed spirit of determination. We also need to be realistic with ourselves about why we fell short. At the end of the day, we act upon what we believe so that gives us a good place to start with our own introspective eye. Ask yourselves the same questions as in outcome #1 but with the opposite end. What did you do that hampered you in accomplishing goals etc.?

As we finish up our last few days of goals, I want to hear from you about your successes and struggles. I’ll be emailing you in the coming days. Also, reach out to your partner, even if it’s been a while, reconnect, say hello, and give each other one more encouragement before we finish this off!

As the New Year comes, we all contemplate the chance of new beginnings. As I change out my old calendar for my new one, I wonder what might I do to become a better person in 2017. And while this has mostly to do with relationship, our own perspective of ourselves is the sense through which we relate to others. Here’s a tweet/video from The CrossFit Games that deals with just that, self-image.


KB Rite of Passage.


12 min ARMAP:

  • 10 Forward and Backward single KB lunge per side
  • 30 Sit Ups

Yoga at 7pm! Holiday Schedule


5RM Low Bar  Back Squat, try for 80%+

Then Toe to Bar practice working up to max effort set.

Then 50 WB for time.

Holiday Schedule:

Thursday Dec 22: INTRO Cancelled
Friday December 23rd “12 Days of Christmas WOD”: Class 6/7am and 4/5pm
Sat-Sun 24/25th: Closed
Monday December 26th: Open Gym: 11-1 and 4-6pm