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Open Gym for 7/23/2017

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Do you want to come to IA and try something new?  Come to Open Gym.  It is your chance to come to the gym and not be told what to do.  You can do whatever you want from 9am to 11am.  And, after that, if you haven’t had enough, you can stay for our Olympic Lifting Class and lift heavy barbells.

11:00am – Olympic Lifting with Forged Steel Weightlifting Club

CrossFit WODs for 7/22/2017

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Its a regular busy Saturday morning at IA.  Come early to relax, recover, and stretch.  At 9:30am, we have our Competition Class.  Want to try a local competition?  As a coach if you are ready for our Competition Class.  Finally, at 11:00am is our regular CrossFit class.

8:00am – Yoga

9:30am – Competition Class

WOD #1:
E2MOM:
Overhead Squat
2, 2, 2, 2, 2 (85%)

WOD #2:
For Time:
30 Deadlifts (185/125)
30 Thrusters (95/65)
30 Pullups

WOD #3:
12 Min Clock:
1 Min DU
1 Min DB Snatches (50/35)
2 Min DU
2 Min DB Snatches
3 Min DU
3 Min DB Snatches

11:00am – Regular CrossFit Class

12 Min Clock:
1 Min DU
1 Min DB Snatches (50/35)
2 Min DU
2 Min DB Snatches
3 Min DU
3 Min DB Snatches

Push Press for 7/21/2017

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We are starting with some strength work today.  A second day of strength-biased workouts this week.  Now that we are moving away from our high cardio, high rep cycle and back into CrossFit Open Prep, we will be adding back some of the heavy weights.  Time to get ourselves reconditioned to move heavy things.

Industrial Athletics WOD for 7/21/2017:

Strength:
E2MOM 6 Min:
Push Press
5, 5, 5 (80%)

MetCon:
AMRAP 10 Min:
6 Pistols
6 Burpees
6 Ring Dips
8 Pistols
8 Burpees
8 Ring Dips
* Add 2 Reps per Round

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club

Running and Situps for 7/20/2017

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Dont’ forget, we will have our regular schedule this Saturday.

Today’s WOD seems pretty basic, but it has a twist.  Instead of simply running and doing situps, we are going to add a medball.  You will carry the medball on the run and then use it during the situps as well.  Have you ever run while carrying a medball?  It is harder than you think.

Industrial Athletics WOD for 7/20/2017:

5 Rounds for Time:
1 Building Run with Medball
15 Medball Situps

Front Squats for 7/19/2017

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It’s a heavy day today.  We will start with some gymnastics work to help with our pullups.  We will spend the bulk of the class looking for a new 1 rep Front Squat.  Be sure you record your new 1 rep as we will use that number for upcoming percentage work.

Industrial Athletics WOD for 7/19/2017:

Gymnastics:
EMOM 10 Min:
1. 10 Beat Kips
2. 5 Pullup Negatives

MetCon:
E3MOM 12 Min:
Front Squats
5@80%
3@85%
1@90%
1@100%
7 Min to Find 1 Rep PR

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club

HSPU’s, BJs, and SDHP’s for 7/18/2017

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Our schedule is pretty normal this week.  No class changes and our regular Saturday morning schedule will happen this week with Yoga, Competition Class, and Regular CrossFit Class.

For today, you want to approach this WOD thinking about the entire 12 Minutes.  The reps are small enough that you should be able to keep moving if you pace properly in the early minutes of the workout.  The goal is to find a high level of output and hold that high level throughout the 12 minutes despite some high level skill work.

Industrial Athletics WOD for 7/18/2017:

Strength:
E2MOM 6 Min:
Overhead Squats
5, 5, 5 (75%)

MetCon:
AMRAP 12 Min:
5 HSPU
7 Box Jumps (30/24)
10 SDHP (75/55)

Clean and Jerks and Cindy for 7/17/2017

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The CrossFit Fundamentals Program for August 2017 will actually start on Monday, July 31st.  Make sure you tell your friends and family who are interested in starting CrossFit.

Today’s WOD combines a higher weight clean and jerk with a classic CrossFit body weight WOD “CINDY.”  The first 10 reps of the Clean and Jerks should be done in sets of 3-5 and the 10 rounds of Cindy should keep moving with minimal rest.  The second 10 reps of Clean and Jerks should be hard, but you should have enough in the tank to push through them.

Industrial Athletics WOD for 7/17/2017:

Core:
Plank Plate Pass

MetCon:
For Time:
10 Clean and Jerk (155/105)
10 Rounds of Cindy
10 Clean and Jerk

Open Gym for 7/16/2017

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Open Gym means we are open for you to come to IA to do what you want.  From 9am to 11am, you can use the gym to help attain your personal goals.  Need to make up the skill work from last week?  It may not be sexy like hitting a max effort lift, but it is just as important.  Want to try a WOD from yesterday’s competition?  Find some people and come see how you stack up at Open Gym.

11:00am – Olympic Lifting with Forged Steel Weightlifting Club