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Rowing and Snatches for 9/6/2017

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Want to try to improve your outlook on life and add one more element to make your life happier?  How about a challenge of being positive.  Or, should we say, being less negative?  Starting on September 18th, we are going to launch the “NO COMPLAINING” challenge.  This is a challenge we’ve read about and want to give it a try.  More details will come out as we get closer to the 18th, but the general idea is that we will try to go 30 days without complaining.  For those who want to participate fully, you will find an object that you will keep on your person at all times.  This could be a bracelet, ring, hair tie, something in your pocket, etc.  Every time you complain, you have to move that object.  For example, you have to shift a bracelet from one wrist to the other.  Or, you have to move an object from one pocket to the other.  This will help to bring awareness to what we say during the day and hopefully effectuate some change.  IA will be participating as a gym, so even those not participating fully will be held to a No Complaining standard while in the gym.

Industrial Athletics WOD for 9/6/2017:

E2MOM 8 Min:
Back Squats
3, 3, 3, 3 (85%)

For Time:
Row 1000m
then . . .
10 Squat Snatches (185/125)

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

Farmer’s Carries and Other things for 9/5/2017

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Thank you to everyone who came out yesterday for our first ever Fundraiser WOD.  We all did an amazing job raising money for cancer research in animals.  We hope to make it an even bigger event next year.

Today’s WOD is something a little different.  While CrossFit is a functional fitness program, we can sometimes get lost in the technicality of movements and forget about their connection to real life.  However, today, we bring that back with Farmer’s Carries.

Industrial Athletics WOD for 9/5/2017:

50 Lying Leg Raises for Time

For Time:
10 HSPUs
1 Parking Lot Farmers Carry (25/15)
10 HSPUs
30 OH Walking Lunges (25/15)
10 HSPUs
30 Box Step Ups (25/15) (24/20)

James Bond WOD for 9/4/2017

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First Annual:

The Dog Who Loved Me

A fundraiser to honor James Bond and raise money to help animals

No, we don’t mean the Secret Agent, 007, who worked for the British Secret Service.  James Bond was our beloved Greyhound mascot who died last year from cancer.  From the time we opened the gym, to his death, James was a constant figure at the gym.  He even traveled with us to Competitions.

Last year, after we had to put him down, we dedicated the Labor Day WOD to him.  After the WOD, someone suggested we make the event a yearly fundraiser to benefit non-profits that help animals.  This year is the first year for our Annual Labor Day Fundraiser.

During today’s WOD, we will be accepting donations the benefit the Greyhound Health Initiative.

The WOD will be at 10am ONLY.

“James Bond”
AMRAP 5 Min x 4
1 Parking Lot Sprint
100 Ski Jumpers
40 Burpees
40 HP Cleans (95/65)
ME Ski Jumpers
Rest 2 Min

Open Gym for 9/3/2017

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Sunday are Open Gym at IA.  That means you come to IA to do what you want.  There are no formal classes, so you pick you WOD.  Did you miss the Max Effort Clean and Jerks on Friday?  Come test you PR at Open Gym.  Did you miss a WOD last week that you wanted to try?  Come do it at Open Gym.  Do you have private programming from your Coach’s Corner meeting?  Open Gym is a great time to complete your homework.


Max Effort Clean and Jerk for 9/1/2017

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September is HERE!  Monday is Labor Day.  Remember that we will have 1 class only that day at 10am.  It will be a special fundraiser WOD that day.

In case you didn’t hear, we are testing Max Effort Clean and Jerk today.  Let’s see if we can pick up lots of weight and press it out over our head.  Last Friday, we reviewed and taught the Split Jerk.  That is the most powerful way to move a weight overhead.  Today is a great time to test our your new skill.  However, stick to push jerks if you aren’t comfortable splitting just yet.

Industrial Athletics WOD for 9/1/2017:

E2MOM 8 Min:
7 Min to Find 1 Rep Max

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

Strict MUs and DUs for 8/31/2017

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We turn up the skill today.  When we started CrossFit, years ago, kipping MUs were an unheard of movement.  Everyone did Strict MUs.  Now, it is something special to program strict movements.  However, as we learned at the CrossFit gymnastics seminar, master the static position and strict movement first, then make it dynamic.  So, today, let’s test our strict movement.

Industrial Athletics WOD for 9/1/2017:

For Time:
5 Strict MUs
50 DUs
4 Strict MUs
40 DUs
3 Strict MUs
30 DUs
2 Strict MUs
20 DUs
1 Strict MU
10 DUs

Cleans, Burpees, and Running for 8/30/2017

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We are getting closer to the Fall.  We have some fun things planned in September.  Here are some hints:  Do you complain a lot?  Have you ever stopped to think about it?  You might find out soon.  Do you record your benchmark workouts?  If not, it is time to start.

Today’s WOD is the workout of the month for our Athlete of the Month, Jennifer McNamara.  She loves cleans, burpees, and running.  Want to learn more about her?  Check out her written interview HERE and her video interview HERE (Around 2:10 into the video).  

Industrial Athletics WOD for 8/30/2017:

4 Rounds for Time:
7 Squat Cleans (155/105)
10 Burpee Box Jumps (24/20)
400m Run

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

Thrusters and TTB for 8/29/2017

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A few weeks ago, we programmed a similar WOD format in Competition Class.  It was a test to see how awesome it is . . . and it is awesome.  Everyone was on the floor by the end of it.  So, we changed up the movements and programmed it for everyone.  Today is not a day to try a new skill or put extra weight on the bar.  The minutes go by fast, so you have to maximize your time to get as many reps as possible.  At the end of the WOD, you will tell the coach 1 rep count.  So, simply keep counting as you go.

Industrial Athletics WOD for 8/29/2017:

Gymnastics skill Work :
EMOM 5 Min:
4 Strict Pullups

EMOM 5 Min:
10 Kipping Pullups

For 12 Min:
1 min Thusters (115/75)
1 Min TTB
2 Min Thrusters
2 Min TTB
3 Min Thrusters
3 Min TTB

Biking, Wall Balls, BJs or more for 8/28/2017

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Don’t forget, we will have 1 class next Monday, Labor Day.  The 10am will be a fundraiser WOD for the Greyhound Health Initiative.  We will be programming the Labor Day Partner WOD that we created last year in the name of our first Greyhound, and beloved mascot, James Bond.

Today’s WOD is a chipper that starts with the Bike.  Not a piece of equipment we get to use often, be sure to give it hell.  Also, save some in the tank for the rest of the WOD.  Especially the 800m Run at the end.

Industrial Athletics WOD for 8/28/2017:

For Time:
15 Cal Bike
30 Wall Balls (20/14)(10/9)
30 Box Jumps (24/20)
30 STO (95/65)
60 Ski Jumpers
30 Burpees
800m Run