5/29/15

Good work today yall. Way to stay focused on a bit of a longer piece. Like we were talking about before, WODs like these are an excellent way to train yourself to push to your limits with minimal rest. The idea is not to just “survive” the prescribed work in the time alotted but to get the work done quickly and have enough rest to reset and maintain a fast pace over the course. 

Workout of the Day

A.

Five sets of:

Push Press x 3 reps @ 11X1

Rest 2-3 minutes

B.

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

20 Calorie Row

10 Push press 125/85#

As soon as the Rower is available, the next teammate jumps on and starts his/her 20 cals.

  

5/28/15

Hey guys, here goes the info for kickboxing classes. They will be Tuesday’s and Thursday nights at 6:30pm and will be $10 for members and $15 for non-members. Sign up sheet will be on the front desk or you can email Laura at laura@crossfitindulto.com.  

This Sunday for those of you that signed up is the paddle board yoga from 10am-12. We can meet at the gym and carpool if anyone wants to!!  

Here is a good quick vid about hydration in regards to recovery I found interesting. Also like this article in regard to heat etc!!
Workout of the Day

A.

Every 5 minutes, for 30 minutes (6 sets):

Run 400 Meters

20 Russian Kettlebell Swings (heavy)

40 Double-Unders

B.

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

  

5/27/15

Checky check it out yall. We haven’t been getting any love at the 7:30pm class recently, sooooo we are going to discontinue this time slot for the time being. Will reinstate as soon as we have the demand. 

Starting in June we will have the kickboxing class. Tentative date is June 1 at 6:30pm but don’t quote me. Will have exact dates and time slots available tomorrow. Gonna have to sign up in advance since we have limited space right now but pretty excited to be able to offer this. If you haven’t taken something like this before, it’s an amazing workout and awesome engine builder. 

We are always looking for feedback and information as to how we can better suit your needs, please feel free to email, message on Facebook, wait for it,  tell us “in person” any and all ideas of things that you might be interested in. 

Workout of the Day

A.

Every three minutes, for 12 minutes:

Alternating Reverse Lunges with Dumbbells x 20 reps

Mixed-Grip Strict Pull-Ups x 6-8 reps

B.

Five rounds for time of:

15 Wall Ball Shots

10 Toes to Bar

5 Burpees

C.

Accumulate two minutes in each of the following positions:

Couch Stretch (Left Leg)

Couch Stretch (Right Leg)

Pigeon Stretch (Left Leg Forward)

Pigeon Stretch (Right Leg Forward)

  

5/26/15

Had an amazing time with an even more amazing group of people today. Thanks to everyone that came out today and joined us for our 3rd annua “Murph” workout today.  

  
Hope everyone is enjoying the day with family and friends and reflecting and giving thanks to those that have paid the ultimate price so that we may do so!!!

Workout of the Day

A.

Five sets of:

Halting Clean-Grip Deadlifts x 3 reps

(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh

Rest 2 minutes

B.

Every 90 seconds, for 15 minutes (10 sets):

5 Hang Power Cleans*

15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C.

Two sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 60 seconds

Hollow Hold or Rock x 60 seconds

Rest 60 seconds

   
 

5/25/15

Hey all, tomorrow the box will open at 9am and the clock will run from 9:30am till about 10:30-11am. This will be the only class time for tomorrow so come out and join us. In good CrossFit tradition, we will be doing “Murph” to honor those who go to the fullest extents to protect our country. In case you are not familiar with this workout, it is one that most CrossFit gyms around the country choose to perform on this day.  Afterward we wil be going to Moxie Burger for a bite then planning on shooting the hooch. Any and all welcome to join. 

  
“We do this in memory and honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
If you have seen the recent movie Lone Survivor, you are familiar with Murph’s story. 
Conditioning:
“MURPH”
1 mile run

then

100 pull ups

200 push ups

300 air squats

then

1 mile run
Competitive athletes may choose to wear a 20# weight vest or body armor for the workout.
Partition pull-ups, push-ups, and squats as you see fit.  

5/22/15

Workout of the DayA.

Every two minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch

B.

Five rounds for time of:

5 Shoulder to Overhead (155/105 lbs)

10 Burpees Over the Barbell