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Running and Thrusters for 7/14/2017

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Remembers, we will be closed tomorrow (Saturday).

Recently, Dave Castro, the programmer for the CrossFit Games, announced the outline of one of the Games WODs this year.  He told athletes to expect a WOD that will consist of running, swimming, and running.  That’s about all we know at this point.  We can’t swim, but we can run and . . . thruster.  For scaling this WOD, the runs should be fast and the thrusters should be light and quick.

Industrial Athletics WOD for 7/14/2017:

Core Work:
Partner TTB Practice:
2x 10 Single Leg Lifts
2x 10 Around the World TTB

MetCon:
For Time:
Run 800m
75 Thrusters (75/55)
Run 800m

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

Rowing, DUs, and Burpees for 7/13/2017

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Do you have a friend or family member who wants to start CrossFit?  We will be announcing the August Fundamentals Enrollment soon, so watch the site.  If you want to give your friend or family member a referral discount (or even a free first month), have them contact us for a free introduction to CrossFit.

Industrial Athletics WOD for 7/13/2017:

Strength:
E2MOM 6 Min:
Front Squats
3, 3, 3 (85%)

MetCon:
3 Rounds for Reps:
1 Min Row (cals)
1 Min DUs
1 Min Burpees
1 Min Rest

Pullups, Lunges, and Pushups for 7/12/2017

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A reminder that we will be closed this Saturday for the Battle of the Burgh Competition.  Local Competitions are a great way to see the local CrossFit competition and see what to expect if you think competing is in your future.

Today’s WOD is going to get long and hard.  And, that is the point.  When you approach today’s WOD, don’t think about round 1.  That round will be easy.  Think about Round 5 and 6.  In your progress as an athlete, it is better to start with a pace that makes Round 1 feel easy, but is consistent through Rounds 4, 5, and 6.  On the flip side, what we want to avoid, is going super fast in Round 1 and burning out on Round 3, which will force us to rest too much.

Industrial Athletics WOD for 7/12/2017:

6 Rounds for Time:
25 Pullups
40Ft Walking Lunges
25 Pushup
40Ft Walking Lunges
*If you have a vest, wear it

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

ME Squat Cleans for 7/11/2017

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Time to test another max effort lift.  Over the last couple of weeks, we have been retesting our 1 rep max lifts.  For starters, this is one way to gauge our progress in our path of becoming fitter.  It also will give us a new number for our percentage work that will be coming in the future.

Industrial Athletics WOD for 7/11/2017:

Buy-In:
EMOM 6 Min:
5 BJ (36/30)

MetCon:
Every 90 Sec x 5
Squat Cleans
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
7 Min to Find new PR

HSPUs, KB Swings, TTB, and STO for 7/10/2017

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We are starting off this week with a shoulder blaster.  Last week may have felt a little leg intensive.  That was to be expected.  Today’s WOD will test the endurance of your shoulders.  A rather small muscle group, the shoulder is also the most mobile joint in the body.  That also means it is the most unstable.  Therefore, a lot of energy is used stabilizing that joint and that explains why the shoulders burn out so quickly.  Maintaining good movement standards through the KB Swings and TTB will help utilize other areas of the body that will conserve some of the energy.

Industrial Athletics WOD for 7/10/2017:

Gymnastics Skill Work:
5x:
0:15: Isometric Pullup Hold
0:20: Rest

MetCon:
For Time:
25 HSPUs
50 KB Swings (1.5/1)
50 TTB
25 STO (155/105)

Open Gym for 7/9/2017

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It is another Open Gym at Industrial Athletics.  That means you can come to IA from 9am to 11am and do what you want.  Did you miss one of the partner WODs this past week?  Find a friend and come try one of them.  Did you miss the test of our 1 rep max shoulder press last Monday?  Come get a new 1 rep at Open Gym.  We will be using that number for percentage work in the near future.  There are always other activities happening at Open Gym that might peak your interest as well.

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

CrossFit WODs for 7/8/2017

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It feels good to be back to a normal Saturday.  Eventually, we will get back on a consistent schedule.  However, remember that we will be closed again next Saturday as we send 4 teams to Battle in the Burgh.

For those competing in Battle, be sure to come to class today.  We will be testing the WODs for next weekend.

8:00am – Yoga

9:30am – Competition ClasS

WOD #1:
Min 1-4:
P1: Run 400m
ME GTO (155/105) (95/65)
Min 4-9
P2: Run 400m
ME GTO (155/105)

WOD #2:
8 Min Cap
100 Squat Cleans (55/35)
3 Rounds
16 Deadlifts (275/185)(165/115)
32 CTB Pullups (Ring Rows x2)

WOD #3:
AMRAP 12 Min
200 DUs
100 OHS (125/75)(75/55)
200 DUs
100 Push Press
200 DUs
100 Front Squats
2 People can work at a time

11:00am – Regular CrossFit Class

AMRAP 12 Min
200 DUs
100 OHS (125/75)(75/55)
200 DUs
100 Push Press
200 DUs
100 Front Squats
2 People can work at a time

Rowing, Snatches, and Pushups for 7/7/2017

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Tomorrow will be a regular schedule.  That means yoga is back at 8:00am, Competition class is at 9:30am, and regular CrossFit class is at 11:00am.

Don’t forget to register for our internal team competition.  Registration closes tomorrow.  There will be RX and Scaled on each team.  We will be making this WOD as inclusive as possible.

Today’s WOD is the opposite of yesterday.  Yesterday, we wanted you to sustain a high level of output over a prolonged period of time. Today, we are looking for the highest level of output over a shorter period of time, then rest, then repeat.  The big factor today will be the pushups.  Sets of 3s and 5s will take you too long to reach 21.  So, make sure you pick the scale level focused on the pushup scale that is appropriate for you.  Remember, just because the snatch weight is light, doens’t mean it shouldn’t be scaled.  If you have an inefficient pull on your snatches, it will make the pushups even worse.

Industrial Athletics WOD for 7/7/2017:

3 Rounds For Time:
Run 250m
12 HP Snatches (115/75)
21 Pushups
Rest 2 Min Between Rounds

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

Athlete of the Month for July 2017

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The Athlete of the Month for July 2017 is an individual who joined our gym after he moved to Pittsburgh.  He had an infectious spirit from day 1.  He is upbeat, positive, never complains, and is always up for a challenge.  He stepped up to his first Olympic Lifting Competition this Spring and plans to compete in his first CrossFit Competition on July 15th.  He is a fantastic ambassador of Industrial Athletics and always shares his experience with new people who walk in.  The Athlete of the Month for July 2017 is:

DAVID BRINKER

1.      Where are you from originally? I’m from Saxonburg, PA 25 minutes south of Butler. Lived the last 15 years in the San Francisco Bay Area and moved back to Pittsburgh December 2016
2.     If not from Pittsburgh, what brought you to Pittsburgh?
3.     Where do you work? I work for a national food brokerage firm called Key Impact Sales and Systems. I wear the hat as Corporate Chef and Distribution Business Manager
4.     What is your favorite hobby? I play bluegrass music – Banjo, Guitar, Upright Bass and Vocals
5.     How did you discover CrossFit?  Walking my dog on the Los Gatos Creek trail in California I would always see signs for it and decided to check it out one day
6.     When did you start CrossFit? June 2015
7.     Why did you start CrossFit? to satisfy my midlife crisis 
8.     What is your favorite thing to do in CrossFit? Olympic Lifting 
9.     What is your least favorite thing to do in CrossFit?  Ring Dips .. because I suck at them
10.  What is the number 1 thing you want to get better at? Muscle Ups
11.  What is your favorite part about coming to CrossFit at Industrial Athletics? working out with a bunch of amazing people.  
12.  What is your favorite CrossFit WOD? a really long brutal chipper

Wall Balls, DU’s, Burpees, Running for 7/6/2017

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Do you want to participate in our Team Competition coming up in August?  Don’t forget to sign up on the main table.  Registration will close this Saturday.  The cost is only $5.00.

Today’s WOD will test your endurance.  All 4 movements are designed to get your heart pumping and keep it pumping for the duration of the time.  When we approach endurance WOD’s, we want to pick a scale that keeps us moving.  These WOD’s are not about working really hard for short periods of time.  That was yesterday’s stimulus.  Scale so that wall balls are done in 1-2 sets, DUs aren’t a problem, and burpees keep moving.

Industrial Athletics WOD for 7/6/2017:

Buy-In:
5x
0:20: Ring Rows
0:20: Rest

MetCon:
For Time:
30, 20, 10
Wall Balls (20/14)(10/9)
Double Unders
Burpees
then . . .
Run 1 Mile

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