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Open Gym for 9/24/2017

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It is time for another Open Gym at IA.  That means you can come to IA and do what you want to do.  Need to get in a WOD you missed last week?  Come to Open Gym.  Did you miss the 45 min AMRAP yesterday?  Come give it a whirl at Open Gym.  If you need some extra one-on-one instructions, you can always ask a coach for some extra help at Open Gym.

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

CrossFit WODs for 9/23/2017

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Do you ever have the desire for a longer WOD?  Do you miss WODs like Murph that push you well beyond 8, 15, or 20 minutes?   Well, today is your day to Go Long.  You won’t want to miss it.

8:00am – Yoga

9:30am – Competition Class

AMRAP 45 Min:
Run 800m
10 Deadlifts (315/215)
Run 800m
50 Situps

11:00am – Regular CrossFit Class

AMRAP 45 Min:
Run 800m
10 Deadlifts (275/185)
Run 800m
50 Situps

Rowing and TTB for 9/21/2017

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It’s almost the weekend.  We will have our regular schedule this Saturday. Yoga, Competition class, and regular CrossFit class.  The WOD is going to be a big one.  Be prepared.

When we program interval WODs like the one for today, we usually program 4-5 movements.  However, today is different.  We chose only two movements today because we want a lot of time under tension and don’t want to give ourselves too much rest between.  We are building volume over a short period of time, forcing our bodies to recover quickly and going again.

Industrial Athletics WOD for 9/21/2017:

Core:
Hollow Hold:
10 Sec
20 Sec
30 Sec
40 Sec
30 Sec
20 Sec
10 Sec
Rest 15 Sec between sets

MetCon:
4 Rounds for Reps:
1 Min Rowing (cals)
1 Min TTB
1 Min Rest

Sprint, Cleans, and HSPUs for 9/20/2017

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It’s day three of our month long challenge to avoid complaining.  How have the last two days been for you?  Have you noticed any changes in your internal monologue or daily language?

Today’s WOD is a classic CrossFit WOD:  Running, Barbell, Gymnastics.  The Sprint is going to get you out of breath just enough to make you hesitate to pick up that heavy barbell.  The barbell is going to fatigue your arms just enough to make you hesitate to get inverted for handstand pushups.  Keep your head in the game, don’t let your negative self-talk hold you back, and keep moving even when you feel like you want to rest for a moment.

Industrial Athletics WOD for 9/20/2017:

Strength:
E2MOM 8 Min:
Shoulder Press
3, 3, 3, 3 (85%)

MetCon:
AMRAP 12 Min:
1 Lot Sprint
2 Cleans (195/125)
10 Handstand Pushups

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

Amanda .45 for 9/19/2017

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Did you watch the CrossFit Games this year?  Dave Castro reprogrammed a female benchmark WOD for a few years ago.  The original WOD was Amanda.  The WOD consisted of 9, 7, 5 MU’s and Squat Snatches.  It was first announced during the first year the CrossFit Games moved to the Stub Hub Center in California.  To commemorate the Games moving to Madison, Castro changed the WOD a little and did it again.  Adding reps to the MUs and Snatches, needless to say, its a little longer now.

Industrial Athletics WOD for 9/19/2017:

Snatch Warm Up:
EMOM 6 Min:
1 Power Snatch (60%)
1 OHS

MetCon:
Amanda .45:
For Time:
13, 11, 9, 7, 5
Muscle Ups
Squat Snatches (135/95)

DU’s, Burpees, and BJs for 9/18/2017

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Today is Coach Jen’s Birthday.  Be sure to wish her a Happy Birthday if you see her.

The Fundamentals Enrollment for October is open.  The first session will be on October 2nd.  Do you have a friend or family member who wants to try it out?  Have them contact us for a free introduction and they will learn how they might get the Fundamentals Program for FREE!

We start the No Complaining Challenge today.  So, NO COMPLAINING at the gym.

Industrial Athletics WOD for 9/18/2017:

Gymnastics Skill Work:
Tabata Lying Leg Raises

MetCon:
For Time:
75 DUs
15 Burpees
15 BJ (30/24)
75 DUs
10 Burpees
10 BJ
75 DU
15 Burpees
15 BJ

Open Gym for 9/17/2017

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It is Open Gym time.  That means you can come do what you want at IA.  There is no structured classes today, except Olympic Lifting at 11am.  You have from 9-11am to do whatever.  Need to get in some lifting?  Come get it in at Open Gym.  Need to work on your gymnastics?  Come practice at Open Gym.  For whatever reason you come, we hope to see you there.

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

CrossFit Classes for 9/16/2017

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It’s a Saturday.  That means lots going on at IA.  We start with competition class, and end with a regular CrossFit class.  Do you think you are ready to try the Competition Class?  Ask a coach.

8:00am – No Yoga this week.  

9:30am – Competition Class

WOD #1:
Split Jerk
Every 90 sec x 10
1 Split Jerk (85%)

WOD #2:
5 Rounds for Time:
Run 400m
10 Cleans (165/115)

WOD #3:
AMRAP 10 Min:
1 Min Front Squats (115/75)
1 Min Rest

11:00am – Regular CrossFit Class

5 Rounds for Time:
Run 400m
10 Cleans (165/115)

Pushups, Situps, Lunges, and HSPUs for 9/15/2017

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No yoga tomorrow, but everything else will be the same:  Competition class and regular CrossFit class.

For today, we are hitting the shoulders and midline.  During the WOD, make sure you are concentrating on keeping your core really tight.  Don’t let your back hyper extend during the pushups, lunges, or HSPU’s.  Especially after you fatigue your core with the sit ups.

Industrial Athletics WOD for 9/15/2017:

Olympic Lifting Accessory Work:
EMOM 7 Min:
1 Deadlift (70% of Power Clean)
1 Hang Power Clean
1 Power Clean

For Time:
30 Pushups
20 Walking Lunges
30 Situps
20 Walking Lunges
30 Handstand Pushups
20 Walking Lunges
30 Situps
20 Walking Lunges
30 Pushups

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