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Open Gym for 8/27/2017

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Sundays are always for Open Gym at IA.  That is your time to come to the gym and do what you want.  From 9am to 11am, find a friend or a group of people and come workout.  It is your choice.  Want to lift heavy?  Make up a WOD?  Practice skills?  Or, maybe you just want to come hang out and be social.  That’s ok too.

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

CrossFit WODs for 8/26/2017

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It is a busy Saturday morning today.  We start with Yoga at 8am.  Our competition class is at 9:30am.  Want to try a competition class, be sure to ask a coach for permission to attend the first time.  For those looking for a CrossFit class like all the others during the week, we have a regular CrossFit class at 11am.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1
Every 90 Sec:
1 Split Jerk (85%)

WOD #2
3 Rounds for Time:
15 Cal Row
12 Power Snatches (95/65)
9 Burpees

WOD #3
AMRAP 10 Min:
5 Back Squats (155/105)
10 CTB Pullups
30 Double Unders

11:00am – Regular CrossFit Class

AMRAP 15 Min:
5 Back Squats (135/195)
10 Pullups
30 Double Unders

Clean and Jerks for 8/25/2017

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Here is a lift we haven’t done in a while.  The clean and jerk is one of our Olympic Lifting movements.  The most powerful way to move weight from the ground to an overhead position, the clean and jerk is great for building strength.  During today’s Emoms, the weight starts light.  Make sure you dial in your form and range of motion with this lighter weight.  Then, we will increase the weight to challenge everyone.

Industrial Athletics WOD for 8/25/2017:

EMOM 6 Min:
3 Clean and Jerks (70%)
Rest 2 Min
EMOM 6 Min:
2 Clean and Jerks (80%)
Rest 2 Min
EMOM 6 Min:
1 Clean and Jerk (85-90%)

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

Running and 1 Arm Snatches for 8/24/2017

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We will have a regular schedule this Saturday.  We still start the morning with Yoga.  For those who want to compete in local CrossFit competitions, we have Competition class at 9:30am.  For everyone else, we offer our regular CrossFit class at 11:00am.

Today’s WOD should start fast and stay fast.  Pick a scaling that will allow you to keep running and perform all of the snatches without resting.

Industrial Athletics WOD for 8/24/2017:

Ring Work:
Ring Dip Support

AMRAP 12 Min:
1 Parking Lot Sprint
10 1 Arm Snatches (1.5/1)(55/35)

Box Jumps, KB Swings, KTEs, Wall Balls, and Burpees 8/23/2017

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Yesterday, we broke up the reps for each movement over a number of rounds.  This allowed our muscles to recover between rounds in hopes of performing each movement unbroken, or close to unbroken.  Today, we will take an opposite approach.  Today, you will do a higher number of reps per movement all at once before moving on to the next movement.

Industrial Athletics WOD for 8/23/2017:

For Time:
50 BJ (30/24)
50 KB Swings (2/1.5)
50 KTE
50 WB (20/14)(10/9)
50 Burpees

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

DUs, Pullups, and Pushups for 8/22/2017

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Today’s WOD is a helping us accumulate volume over multiple rounds.  Sometimes, in our discussions on intensity, we talk about the principle of time under tension.  This is essentially the amount of time a particular muscle group is contracting and moving our bodies.  The basic idea is that the more time the muscle is contracting, the more development we are able to achieve.  This workout will build some volume over multiple rounds instead of doing of the reps for that movement at once.  Are your muscles able to recover between rounds?

Industrial Athletics WOD for 8/22/2017:

5 Rounds for TIme:
35 Double Unders
15 Pullups
15 Pushups

Overhead Squats for 8/21/2017

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It is the start of a new week.  With the Internal Competition behind us, we move on to our next event:  The Dog Who Loved Me Fundraiser.  This is our first annual Fundraiser dedicated to our old Mascot James Bond.  For more information, see the flyers at the gym.

We are looking for a couple of PR’s today.  We start with a max effort 1000m Row.  The MetCon is finding our new Overhead Squat PR.

Industrial Athletics WOD for 8/21/2017:

Row 1000m For Time

E2MOM 8 Min:

Overhead Squats
5 @ 80%
3 @ 85%
1 @ 85%
1 @ 90%
7 Min to find new PR

Open Gym for 8/20/2017

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Open Gym is here.  We are open today from 9-11am.  You may come to IA to do what you want.  Need to make up a WOD from last week?  Come do it at Open Gym.  Do you need some help with your skill work?  Come get some one on one time with a coach to help zero in on your skills and drills.  Whatever reason, Open Gym is here for you.

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

Wall Balls and Box Jumps for 8/18/2017

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Keep in mind that this is the last WOD for this week.  We will be closed tomorrow, Saturday, for our Competition.  If you miss tomorrow, come Sunday for Open Gym.

We will be starting today with the MetCon.  A little burner of Wall Balls and Box Jumps.  You should keep moving for all 8 minutes.  Then, after a brief break, we will overhead squat.

Industrial Athletics WOD for 8/18/2017:

AMRAP 8 Min:
10 Wall Balls (20/14)(10/9)
10 Box Jumps (24/20)

E2MOM 6 Min:
Overheads Squats
2, 2, 2 (85%)

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