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Double Unders and OHS for 9/14/2017

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Have you been receiving the emails from Eli at MDI Apparel?  In case you haven’t heard, we moved all of our apparel online.  Go you our Apparel tab on our site.  That will take you to our apparel where you can customize and order.  Also, watch the emails for new clothing options and special deals.

In the spirit of constantly trying to create new workouts to challenge our skills, today is no different.  The double unders will tax your arms, shoulders, and lungs.  Then, concentrate hard as you pick up a barbell, snatch it over your head, and perform the challenging overhead squat.

Industiral Athletics WOD for 9/14/2017:

E2MOM 10 Min:
Shoulder Press
5 @ 80%
3 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%

AMRAP 8 Min:
50 Double Unders
10 OHS (115/75)

Deadlifts, Bar Facing Burpees, and TTB for 9/13/2017

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In case it isn’t obvious, today’s WOD is going to burn your forearms.  In combination with yesterday’s WOD, we are testing your grip strength and making it stronger.  Pick a scale that allows you to complete the deadlifts in no more than 2 sets, the burpees should be smooth and fast, and you should not have a problem completing the TTB unbroken each round.

Industrial Athletics WOD for 9/13/2017:

Plank Hold
10 Sec
20 Sec
30 Sec
40 Sec
30 Sec
20 Sec
10 Sec
Rest 15 Sec between sets

6 Rounds for Time:
8 Deadlifts (275/185)
8 Bar Facing Burpees

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

No Complaining Challenge

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Starting Monday, September 18, 2017, we are issuing a NO COMPLAINING Challenge at IA.  We are challenging our members to avoid complaining for 1 month.  That means in the gym and out of the gym.  Here are the details:

Try to go 1 month without complaining.

Step 1 Sign up:  For those who want to participate fully, we will have a sign up sheet at the gym.  This will be your way to tell the world that you are trying not to complain for 1 month.

Step 2 Find a Reminder:  You need to find an object that you can keep on you at all times.  This may be a bracelet, a ring, a lucky coin, whatever you want to you use.  This will be your reminder every time you complain.  When you complain (and you will) you have to move the object on your body.  For example, if using a bracelet, you have to switch wrists every time you complain.  If you are using a coin, you have to move the coin from one pocket to another.

That’s it.

This is hard to define, so we will go with, “You know it when you do it.”  Most of the time, complaining is obvious, “I can’t believe how mean my boss is at work.”  “I am so tired this week.”  “Traffic was so horrible this afternoon.”  “Do we really have to do more burpees?”  “I thought the WOD didn’t have running.  I hate running.”

Generally speaking, it could be anything negative that comes out of your mouth.  If you want to get the most out of this challenge, you have to be honest with yourself about your intent.  There is a difference between, “It’s 40 degrees outside today, that’s going to be chilly.”  Vs.  “It’s 40 degrees outside today, I so wish we lived in a warmer climate.”

The primary goal of this challenge is to raise awareness.  We don’t actually expect people to make it 1 month without complaining.  We are all humans and complaining is in our DNA.

The psychological principle of “Frequency Illusion” states that you see more of what you focus on.  In other words, if I tell you to focus on red cars, you will see more red cars.  It’s not because more red cars are on the road, it’s because your mind is looking for red cars.

The same goes for our mindset.  If we are constantly complaining, then our minds are set to be negative and we will see more negativity in life.  However, if we are aware of our negative mind, and we actively try to be more positive, then we will start to see more positivity in life.

If you want to participate fully and would like a “No Complaining” silicon bracelet to use, we will have a limited number at the gym.

Fair warning, IA as a Facility will be participating, so no more complaining while at the gym!  The coaches will call you out and there may be a negative consequence.

Box Jumps and Pullups for 9/12/2017

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Today’s WOD is a combination of box jumps and pullups.  The goal of each 3 minute period is to complete your box jumps as fast as possible to give you as much time as possible to complete chest to bar pullups.  Your score is the number of pullups your complete.  So, slower box jumps means less time on the pullup bar.

Industrial Athletics WOD for 9/12/2017:

Gymnastics Skill Work:
TTB Strength:
10 TTB Around the World
10 Target Touches

AMRAP 3 Min x 4
25 Box Jumps (24/20)
ME C2B Pullups
Rest 2 Min

Squat Snatches and Back Squats for 9/11/2017

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We are starting the week heavy.  First, we will work on heavy squat snatches.  If you are proficient with your snatches, work on your catching position at the bottom of your squat.  For those still getting comfortable with squat snatches, practice power snatching and immediately dropping into an overhead squat.

Industrial Athletics WOD for 9/11/2017:

Oly Accessory Work:
EMOM 7 Min:
1 Squat Snatch (90%)

E2MOM 12 Min:
Back Squats
5 @ 80%
3 @ 80%
3 @ 85%
1 @ 90%
1 @ 90%
10 @ 60%

Open Gym for 9/10/2017

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It is Open Gym at IA.  That means you can come do what you want from 9-11am.  Do you need to make up your heavy lifting?  Come do it at Open Gym.  Did you miss your chance to do TTB practice last week?  Open Gym is a great time to work on high level skills.  Do you need some extra attention from a coach on a certain movement?  Ask for some extra time at Open Gym.

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

CrossFit WODs for 9/9/2017

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It’s another Saturday at IA.  We will start the day with Yoga at 8:00am.  Come get a nice relaxing stretch for only $5.  After that, we hit it hard in the competition class as we prepare for local competitions.  We end the morning with our regular CrossFit class.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1
EMOM 10 Min:
1 Squat Clean and Jerk (80%)

WOD #2
AMRAP 10 Min:
10 WB (20/14)(10/9)
10 Jump over Boxes (24/20)
10 KB Swings (2/1.5)

4 Rounds for Time:
500m Row
15 HSPUs
1 Rope Climb

11:00am – Regular CrossFit Class

AMRAP 15 Min:
15 WB (20/14)(10/9)
15 Jump over Boxes (24/20)
15 KB Swings (1.5/1)

DU’s and Running for 9/8/2017

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It is still warm out, so we need to get in our running before the weather gets cold.  CrossFit is constantly varied movement, so we have to try different things to prepare for the unknown and unknowable.  Even if jumping rope and running aren’t your favorite movements, don’t cherry pick this workout.  You will never get better at something you aren’t good at if you avoid it.

Industrial Athletics WOD for 9/8/2017:

E2MOM 6 Min:
Shoulder Press
5, 5, 5 (80%)

For Time:
150 DUs
Run 1 Mile
150 DUs

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

MUs, Front Squats, and Deadlifts for 9/7/2017

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Today’s WOD is an EMOM.  Similar to other EMOMs we do, but not quite the same, you will do a different movement each minute and then repeat.  The idea is to build volume with unbroken movement without wearing out too quickly.  So, lots of time under tension each minute.

Industrial Athletics WOD for 9/7/2017:

Gymnastics Skill:
EMOM 7 Min:
10 Toes to Bar

EMOM 12 Min:
1. 5 Muscle Ups
2. 10 Front Squats (155/105)
3. 20 Deadlifts (155/105)

Athlete of the Month for September 2017

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We are a few days into the month of September.  With it starting around a holiday weekend, we are playing a little catch up with our regular monthly announcements.

The Athlete of the Month for September 2017 is a woman who primarily attends the 9am class time.  She came to us on a referral from Fireman Dave and Tiffany Costa.  Since joining, she has made herself at home at IA.  She brought some friends as other new members, her children participated in our first Kids Program this past summer, and her accent can be picked out of the crowd at any of our social events.  As with all Athletes of the Month, she is positive and encouraging.  She always gives 100% and rarely backs down from a challenge.  The Athlete of the Month for September 2017 is:


1.  Where are you from originally?  I was born just outside of Glasgow, Scotland

2.     If not from Pittsburgh, what brought you to Pittsburgh?  My ex husband and I moved here from London 10 years ago, we wanted a better lifestyle for our kids. 

3.     Where do you work?  I run three different businesses right now. House of colour pittsburgh, a style consultancy, J Hilburn, custom menswear & Arbonne, a health and wellness company. They all compliment each other and I guess I like to be busy!

4.     What is your favorite hobby?  Apart from Crossfit 🙂 I love to travel, short or long haul.

5.     How did you discover CrossFit?  The fabulous Tiffany Costa said, you should totally try crossfit you’d love it & Dave said “noooooo” and so I did!!

6.     When did you start CrossFit?  May 16, 2017

7.     Why did you start CrossFit?  Other than running I didn’t have any other physical exercise going on, I had previously used mat Pilates but didn’t see much of a change in my physic. I’ve had two kids and I knew as I was getting older I wanted to build up my muscle and be fit and healthy for them and me. Crossfit gives me all of that, I’ve never felt better. 

8.     What is your favorite thing to do in CrossFit?  Ooooh. I love to hate wall balls! I know weird! 

9.     What is your least favorite thing to do in CrossFit?  Any movement over my head! Hah, although Jen has been awesome at getting me past this and now I’m starting to like overhead squats!

10.  What is the number 1 thing you want to get better at?  I want to move up to platinum workouts, which means improving my technique at those movements. And consistency. 

11.  What is your favorite part about coming to CrossFit at Industrial Athletics?  9am class!! Sorry, not sorry. I love this time it fits into my day perfectly, I love the people (in all classes), everyone is there for the same reason, they value themselves and their health, it’s not rocket science.