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Box Jumps and running for 5/9/2017

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Don’t forget that this Saturday will be our next CFE.  This month, we are getting gymnasty with some pushups and handstands.  Need some tips to build your pushup strength?  Come to the CFE.

Today’s WOD is going to be all legs and will get your heart pumping hard.  You should be able to keep a high level of consistent output for all 4 rounds.  That means the box jumps should be completed with little rest and there shouldn’t be any walking during the runs.  The box jumps are extra high today just to fatigue the calves even more before you run.  Be sure to scale to a level that keeps you moving.

Industrial Athletics WOD for 5/9/2017:

4 Rounds for Time:
15 Box Jumps (36/30)
400m Run

Cashout:
TTB Strength:
3x
P1:  10 Single Leg Raises
P2:  10 Around the World

Back Squat for 5/8/2017

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Fantastic work to all of our members who challenged the Pittsburgh Marathon over the weekend.  What an impressive way to express your fitness.

As we continue to focus on building squat strength, we are circling back to high rep weighted back squats today.  We started these in early April to jump start some hypertrophy in our legs.  We will be retesting 1 rep max lists in June and July.  For now, use your old back squat weight.  The weight should feel heavy by reps 8, 9, and 10.

Industrial Athletics WOD for 5/8/2017:

Buy-In:
8x
:15: Pullup Hold
:10: Rest

E3MOM 15 Min:
Back Squat
10, 10, 10, 10, 10 (60%)

CrossFit WODs for 5/6/2017

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It is a regular fun Saturday at Industrial Athletics.  The day starts with Yoga at 8am.  The CrossFit Competition Class is at 9:30am.  Want to try it?  Ask a coach if you are ready.  It is a little different than our regular CrossFit classes.  11am is the start of our regular CrossFit class.

8:00am – Yoga

9:30am – Competition Class

WOD #1:
E3MOM 12 Min:
2×3 @ 85%
2×5 @ 80%

WOD #2:
3 Rounds for Time:
1 Building Run
20 Deadlifts (135/95)
15 Ring Dips

WOD #3:
AMRAP 10 Min:
10 Wall Balls (20/14)(10/9)
10 Burpees
40 Double Unders

11:00am – Regular CrossFit Class

5 Rounds for Time:
1 Building Run
15 Deadlifts (135/95)
15 Ring Dips

Running and Push Press for 5/5/2017

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Last week, we ran over a mile total during “Crazy Kruger.”  However, we haven’t run a full mile yet at one time.  So, today, during your warmup, you will run 1 mile, or a 1/2 mile if you need to scale.  There are a couple of ways to run these distances.  Be sure to check the maps inside our entrance.

Industrial Athletics WOD for 5/5/2017:

Buy-in
Run 1 Mile
or
Run 1/2 Mile

MetCon:
7 Min to Find Heavy 5 Rep Push Press
then . . .
E2MOM 10 Min:
5 Push Press

6:30pm – Forged Steel Weightlifting Club

Back Squats, Pullups, and Cleans for 5/4/2017

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Time to move some weight.  Are you able to keep moving for the entire minute?  Remember that these “Rounds for Reps” WODs are about getting a lot of reps.  As such, pick a scale that allows you to keep moving.  The weights should be less than 50% of your back squat and less than 60% of your power clean.

Industrial Athletics WOD for 5/4/2017:

MetCon:
3 Rounds for Reps:
1 Min Back Squats (135/95)
1 Min Rest
1 Min CTB Pullups
1 Min Rest
1 Min Power Cleans (135/95)
1 Min Rest

Cashout:
AMRAP 5 Min:
Ring Rows

Pushups, KB Swings, and BJs for 5/3/2017

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After yesterday’s fast finish, we will be moving in the opposite direction today.  Let’s stretch out that clock to 20 minutes.  The pushups and KB Swings will fatigue your shoulders and take your arms out of the box jumps.  Those who do well in this WOD will find a consistent pace to carry for the entire 20 minutes.  We recommend breaking up the pushups and KB swings from the beginning.  Even if you don’t feel like you need to.

Industrial Athletics WOD for 5/3/2017:

AMRAP 20 Min:
20 Pushups
15 KB Swings (1.5/1.25)
10 BJ (24/20)

6:30pm – Forged Steel Weightlifting Club

Fran for 5/2/2017

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Today is the most famous WOD in all of CrossFit.  For those who come from a background in lifting at a globo gym, the measure of your fitness is your bench press.  In CrossFit, Fran is the universal language.  This WOD is fast.  And by fast, we mean under 5 minutes.  Do not look at this WOD and assume it looks easy.  It should not take you 8 minutes.  Most people can complete this WOD Rx’ed, but it is hard to find that desired stimulus.  It should be fast and painful.  Scale to under 5 minutes and go as hard as you can.

Industrial Athletics WOD for 5/2/2017:

MetCon:
“Fran”
For Time:
21, 15, 9
Thrusters (95/65)
Pullups

Cashout:
Tabata
Lying Hollow
Lying Arch

Snatch Work for 5/1/2017

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It is the first day of May, 2017.  That means Murph is only 1 month away.  Keep in mind that the programming will continue to get us ready.  Mark your calendars for May 29th.

Today is also the start of our May Fundamentals Program.  If you see a new face, be sure to introduce yourself and welcome the new members into our IA Family.

Today’s WOD is all about the Snatches.  For the Snatch Pulls, we are working on an explosive vertical bar path with an emphasis on proper triple extension.  We will then apply that explosive pull to our hang power and hang squat snatches.

Industrial Athletics WOD for 5/1/2017:

EMOM 5 Min:
3 Snatch Pulls (105%)
Rest 5 Min
EMOM 8 Min:
1 HP Snatch (75%)
1 HS Snatch

Open Gym for 4/30/2017

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Sundays are all about you at Industrial Athletics.  That means you can come to what you want at Open Gym.  From 9am to 11am, we are there to help you, but we won’t tell you what to do.  Need some extra help with gymnastics skills?  Ask a coach.  Need to make up a heavy lift you missed last week?  Open Gym is the perfect time.  Did you miss Yeti yesterday?  Give it s shot today.  You won’t be disappointed.

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