3/1/15

REST DAY!!!

Couldn’t be more proud of everyone that came out today and threw down on 15.1 at CrossFit Dwala. Big thanks to Jake and his peeps for welcoming us and putting everything together. Next week we will be at CrossFit 120 for 15.2 and then it’s home sweet home for 15.3.  

Lastly, by popular demand, we will be reinstating the 9am class tentatively for the month of March on Tuesdays and Thursday’s.

Come and get your stretchy stretch on tomorrow at 9am with us at yoga!!!



2/28/15

Great job to everyone that took on 15.1 tonight. Can’t wait to keep it rolling tomorrow at Dwala. Hope to see everyone there.  Don’t forget, there will be NO class or open gym tomorrow. If you already hit the WOD come support your box mates as they take it on!!!



2/27/15

If you missed the 15.1 Open WOD live, shame on you. You should immediately head to Crossfit.com and watch it before anyone finds out. Epic battle. 

We will be programming the Open WODs for Friday’s following their Thursday announcements. However, if you are signed up and need to be judged you will need to come to the evening classes or join us on Saturdays at whichever location is hosting that week. Once again the coach of the class will not be able to judge any WODs during the day. 

Let the Open, BEGIN…

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115/75 deadlifts, 10 reps
115/75 snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk 

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.




2/26/15

Quick reminder that there will be NO 5:30am class. We are planning on running a regular schedule the rest of the day as of now but stay tuned again on FB for any changes!

Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
B.
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

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2/25/15

Sooo apparently there is another crazy storm coming through tomorrow afternoon. Morning class will be normal, stay tuned on our FB page for updates or cancelations should we need too.
Also, there will be NO classes Saturday as we will all be at CrossFit Dwala to do Open WOD 15.1. It will be programmed Friday as well but depending on the length of the workout judging may be an issue if you are signed up to compete and the coaches will not be able to judge, just to be clear. Your best bet will be to come in the evening!! Get your butts signed up and come and join us on Saturday where there will be heats of folks all with judges taking on this first open WOD. There will be a WOD specific warmup and strategy as well as recovery modalities on site. Gonna be a great way to spend your Saturday morning!!!

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B.
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)
Athletes may only use one barbell, and must switch out their own weights.

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2/24/15

Hope everyone had some fun with the pistols today. Not a skill we get to do very often but a lot of fun to practice and an awesome balance and coordination tester.
Just a quick note, most of the movements that we do have a ton of scale options to choose from. Each coach will be different in the scales that they feel comfortable teaching. That being said, no one scale will work for everyone so when you are choosing a scale option we recommend that you go with the most challenging option that allows you to progress with your practice of the full movement.

Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
Goal is to increase load used last week.
B.
For time:
Row 1000 Meters
75 Kettlebell Swings 53/35
50 Wall Ball Shots 20/14
13 min cap

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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2/23/15

Hope everyone is having a great weekend. Thanks to everyone that came out today for the mobility seminar and special thanks to Dr. Lauren Polivka for sharing with us. If you missed it or want a recap of some of the things covered you can check it out on her website at http://livewpassion.com. Also, here is the link for donations. Please please please donate any amount you see fit as she donated her time to us today. We are looking into have Dr. Lauren come by at least once a month to help us with our active recovery days. Dr. Lauren also offers dry needling, scraping and cupping, a sample of which can be seen here…

IMG_0912. She will be leading the warmup and available for therapy etc. next Saturday at Crossfit Dwala as we take on Open event 15.1!!

Lastly, HAPPY BIRTHDAY to Indulto’s own, Alex Repas

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Hope you had a great day Alex!!!!

Workout of the Day
A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders

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