Monthly Archives: March 2017

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Double Under Challenge

Friday is the last day to string those double unders together. Spend some time getting your rhythm so the number you enter is your best for the month. Stay tuned for April’s challenge!

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And here we are discussing #CleanCityProject that is set to happen April 8th! Hang out after next Saturday’s workout if you’d like to dedicate just a little bit of time to help clean up our city and educate others toward better respect of one another and our environment. We might have also been discussing some Strength in Our Street secrets.

 

 

 

 

GORUCK and Throwdown!

I know several members have had a lot of fun in the past doing GORUCK events together, here’s another opportunity on April 29th! It’s the GORUCK Light which is all of the fun without a lot of the super suck. It’s Light, not easy! Use discount code: CFINFILTRATE25 for 25% off the event! Want something a bit more? The Tough Challenge is the night before!

Make sure to get our app! It’s the easiest and quickest way for you to sign up for class, manage your account, and is a great way for us to keep you up to date. You’ll get blog post updates, and current pertinent information such as parking validation trouble (which is fixed now, again).

For iPhone

For Android

The Firefighter Throwdown is coming to Indy on the same Friday as the Tough! They need volunteers for judging and whatnot, so if you’re interested in helping out with a large, local competition check out the link here.

Last Day of the Open!

I have been so proud of so many of you, I’ll be listing memories all week, but Stephen Strong went from double under dud (sorry Stephen) to double under stud in an amazing demonstration of determination. To me, these are some of the most inspiring stories.

Parking validation has been hit or miss. Quills was having problems on Sunday as well. Parking on Senate and 9th street is always free, but you’ll have to park in the garage at your own risk. I’m working on my end to get it fixed, again.

Register to Win…

Final Friday Night Fight! Come and Join us at 7:30! Line up: Surprise Guests!  Afterwards, we will be hanging out to celebrate the unofficial end of The Open. Board games and other festivities will be going on!

Bring a friend on Saturday to our “Ghost in the Shell” movie inspired WOD at 10:00!

Make sure you don’t miss out on your chance to win a GR-1 GORUCK pack.  The top male and female RX and Scaled* from all GORUCK Firebase partners (we are one of these!) will win a GR-1.  YOU HAVE TO REGISTER FOLLOWING THIS LINK BY MONDAY FOR A CHANCE TO WIN!  https://www.goruck.com/theopen

Please forgive us for the following:  We just received a final email explaining the details of the GORUCK GR-1 prizes.  Originally, we were so excited about the opportunity to win GR-1 bags that we thought our gym would receive 4 to pass out.  In our excitement, we realized we misread the email and enter disappointment..there will be 4 total winners within all the GORUCK partner gyms.  However, you still have a great chance to win!  Please click the link above.  You have to register before the end of the Open on Monday 3/27.

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Upcoming EVENTS!

We’ve got a lot of upcoming events. Mark them down.

First is just a fun “Ghost in the Shell” inspired workout, and feel free to bring a friend.

After the workout, shower up and then hang around for an informational meeting about how essential oils can improve your workout, recovery, and overall well-being. I have long made my own grooming products, and have made all sorts of callous conditioners, beard oils, healing balms, muscle rubs, and now Eileen is discovering the ancient art. Salt baths with a couple drops of oil are extremely helpful for recovery. If you’re interested at all, check out the Facebook event page here.

The next event is April 8th, and it’s a volunteer project to clean up the White River area near the end of the canal by the zoo. We are teaming up with a couple of other local businesses in order to make a dent in this problem. But as we treat the symptoms of pollution, we also want to raise awareness and educate our communities on mitigating the problem in the first place. Taking care of this planet is one of our most important jobs, and it starts with us.

GORUCK is coming back to Indy at the end of April! The Tough is on April 28th, with a Light on the 29th. If you do sign up for an event, be sure to use coupon code: CFINFILTRATE25 for you guessed it, 25% off. We’ve had good groups do it before and have really enjoyed it. 

We are an official GORUCK Firebase. One of the benefits is discounts for our members for the events. Also, we hold free GORUCK inspired workouts for the community throughout the year. Here was our last ruck:

Here’s the Tough’s Event page:

And if you’re interested in checking out the Light Facebook page, look here.

We hope to see as many of you as we can at all these different events. And as always, please feel free to invite any friends if you think they might be interested.

Have a great week!

 

Cue the Movie Theatre Preview Guy Voice

In the city, you must fight to survive. Pain and injury are lurking around every street corner. But one gym is attempting to change it all. One class. One purpose. One desire. This Thursday, CrossFit Infiltrate’s FORM class will take on the injuries that plague the fitness community by becoming… Shoulder University.

Stick around later for a special guest appearance by Dave Castro… on the TV for the live open announcement.

Ladies Night Out–March 22nd

Ladies Night Out–March 22nd.
Happy International Women’s Day the other day to all our strong, fabulous ladies and female pets.

Speaking of women and pets, our first Ladies Night Out event is coming right up.  This is an opportunity to get to know your fellow lady Crossfitters on a more personal level.  We are having a Paint Your Pet Party that night, participation in the painting is optional.  If you do plan to paint, you need to sign up at http://www.paintyourpetparty.com/calendar-of-events-payment-links.html no later than March 15th.  Click the link and scroll down to our event-> Add to Cart. Also please RSVP on the Facebook group or sign-up on the whiteboard during class for an accurate headcount.
No, you won’t be LITERALLY painting your pet. After signing up, email a photo to paintyourpetparty@gmail.com and they do the drawing for you.  At the event, they teach you how to paint it (like wine and canvas) so it turns out non-ugly.  AND, its tons of fun.
The event is from 5:30-7:30 at Two Deep Brewery located at 714 N. Capital.  It’s $45/person to paint.  1 pet per painting.  Please hit up Becca P if you have questions or need pet pic advice (because let’s face it Becca is a professional cat photographer and Instagram poster).

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Join us Friday night to watch Becca and Co vs Becca and Co!

Becca Kimball and Greg will be going against Becca Pankop and inZane tonight around 7:30!

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Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

NOTES

This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

TIEBREAK

If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

New Challenge, Yoga, and Food for Thought

And the winner of the February Fish Game challenge is… Jared. Just like he promised, Jared made a few attempts on the last day of the challenge and blew everyone out of the water (pun intended) with a score of 2550. Don’t get too sad though. There will be a new challenge for the month of March: double unders. Being able to have complete control over your body while remaining calm and focusing on your breathing is a valuable skill to build on. For this reason, the March Madness Double Under challenge will be max number of unbroken double unders. To make things even more interesting, there will be a three minute time cap for those of you with plenty of stamina.

In other news, many people have been feeling beat up lately. The Open season can be very intense. It is important to spend some extra effort on the recovery process during this time. A great way to do this would be to attend the new yoga class at 9:30am on Thursday. Yoga is a great way to not only get your body loose, but to work your muscles through their full range of motion. This will help to flush out all of the bad byproducts of metabolism that are created when you are working out and restore the muscle with fresh blood. Yoga also enhances your awareness of your breath.

Breathing is critical during workouts, but also for maintaining control of the body during the day. By simply focusing on your breath, it is easy to decrease stress levels, clear the mind, and prepare for whatever you face ahead. While some may call this mindfulness, I like to think of it as being in tune with your body. Humans are capable of so much more than they even know. Studies are currently being done to determine whether it possible to control body temperature and the dilation of blood vessels using thought alone. While I do not expect anyone to have a power like this mastered, we can all be more aware of the state our body is in. Being in a constant state of fatigue and soreness probably means that rest is needed. It could also mean that you need to look at your diet and make sure you are fueling yourself properly for the activities you prepare to do. If you are recovering well from day to day, then by all means keeping pushing the intensity. However, the Open workouts typically bring out another story. While the volume may not change much, the workouts step up to another level. During this time, it important to note that going hard on every workout everyday may not be as beneficial as you think.

For example, I could barely bend over after completing 17.1 for the first time. The next day I kept my workout at a low intensity and focused on gymnastics skill work. I followed this up with some mobility and active recovery the next day. During this time, I sat down to determine why my back was so blown up. Watching video of the workout, I could clearly see that I was rounding my lower back while doing the dumbbell snatches instead of keeping my back straight and hinging at the hip. I used this knowledge to clean up my form and work on perfecting the motion. This allowed me to redo the workout on Monday with no back pain. There are two points to this story. One is to drop the intensity when the body is not capable of handling it. This will take time and effort to listen to your body and determine when it has had enough or when you can push through. Second, learn from these events and use them as guides to see where your mechanics may need more work. Pushing hard through dumbbell snatches to get a fast time may be fine once, but it could lead to a nasty back injury when you go to max out your deadlift. Listen to what your body is telling you and it will pay dividends in the long run.