Blog Search

“Yeti” and more for 4/29/2017

By: 0

It’s Saturday.  That means we have a jam packed morning at IA. CrossFit Competition Class is at 9:30am.  This class is designed for those interested in competing in a local CrossFit competition.  If you have never attended before, but are interested, ask a coach for an opinion about whether you are ready.  It is intense.  11am is our regular CrossFit class like every other day of the week with expert coaching and regular scaling.

Both CrossFit classes today will be doing the hero WOD “Yeti.”  Here is a little about him from CrossFit’s Mainsite:

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1:
As Many Cals as Possible in 6 Min:
Assault Bike
Performed as a Team

WOD #2:
“YETI”
For Time:
25 Pullups
10 Muscle Ups
1.5 Mile Run
10 Muscle Ups
25 Pullups

11:00am – Regular CrossFit Class

“YETI”
For Time:
25 Pullups
10 Muscle Ups
1.5 Mile Run
10 Muscle Ups
25 Pullups

Jerks and Cleans for 4/28/2017

By: 0

We’ve made it to Friday.  After a couple of days of high cardio and high reps, we are going the opposite direction today:  Higher weight and lower rep.

For the buy-in today, use the 5 minutes as a way to expedite your warmup for the Split Jerks.  Start light, but you don’t have to stick with the same weight for the entire 5 minutes.  If you are feeling good, after a couple of rounds with light weight, increase the weight a little.  That will help prepare the nervous system for the heavy Split Jerks that are coming right after.

CrossFit Alloy WOD for 4/28/2017:

Buy-In:
For 5 Min:
5 Deadlifts (95/65)
5 HP Cleans
5 STO

MetCon:
Every 90 Sec x 5:
1 Split Jerk (90%)

Rest 3 Min

EMOM 7 Min:
1 Deadlift (70% of Squat Clean)
1 Hang Squat Clean
1 Squat Clean

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

Rowing, Pullups, and Squats for 4/27/2017

By: 1 Comment

Is everyone still alive after Crazy Kruger?

Do you have any friends or family members who want to start CrossFit?  May’s CrossFit Fundamentals Program starts on Monday, May 1.  They can enroll on our “Programs” page.

Whenever we program a WOD with max effort (“ME”) you should always think about lots of reps.  We want you to be absolutely exhausted from doing that movement by the end.  If you are not, then you did not receive the proper stimulus for a max effort WOD.

CrossFit Alloy WOD for 4/27/2017:

MetCon:
1. AMRAP 4 Min:
1 Min Row for Cals
ME Pullups
Rest 3 Min
2. AMRAP 4 Min:
1 Min Row for Cals
ME Squats (empty Bar)

Cashout:
10X
0:30 Situps
0:30 Rest

Crazy Kruger for April’s Athlete of the Month

By: 1 Comment

It is the last Wednesday of the month, that means it is time for the WOD choice of our Athlete of the Month.  Dylan has picked a rough one.  Scaled appropriately, this WOD should take between 35-45 minutes.  So, it is certainly a longer one.  Keep in mind, in the end, at RX, you will perform 135 KB Swings, and 135 burpees.  If that seems extreme, pick a scale with less reps.

Want to learn more about Dylan?  Check out his monthly questionnaire here:  http://industrial-athletics.com/athlete-of-the-month-for-april-2017/

CrossFit Alloy WOD for 4/26/2017

“Crazy Kruger”
3 Rounds for Time:
Run 800M
21, 15, 9
KB Swings (2/1.5)
Burpees
* yes, that 21, 15, 9 each round

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

Front Squats for 4/25/2017

By: 1 Comment

We start today with a short 7 minutes AMRAP of Power Cleans and Pushups.  It is your choice today whether you want to go heavy and get less rounds or pick a lighter clean weight and move faster.  A heavier weight will help to build strength while a lighter weight will work more on endurance.

Following the AMRAP, we will load some barbells for front squats.  The first 2 sets will work on your endurance.  The last 3 sets will work more on lifting heavy weight.  If you want to get the full benefit from this EMOM, control the decent of the squat as much as possible.

CrossFit Alloy WOD for 4/25/2017:

Buy-In:
AMRAP 7 Min:
10 Power Cleans (135/95)
20 Pushups

MetCon:
E3MOM x 5:
Front Squats
2×10 @ 60%
2×5 @ 80%
1×2 @ 85%

Bike, Run, and DU’s for 4/24/2017

By: 1 Comment

April is almost over.  That means May is right around the corner.  May’s CrossFit Fundamentals Program will begin on Monday, May 1.  Be sure to tell you friends and family who are ready to start the greatest fitness program in Pittsburgh.

As we continue to get ready for Murph on May 29th, today’s WOD consists of cardio if different forms.  First, you will get your heart pumping and your legs burning with the assault bike.  Next, kick hard through a run.  Finally, gather yourself while you can’t breath and start jumping rope.  This WOD should be completed at a relatively fast pace with little to no rest.  So, pick a scale accordingly.

CrossFit Alloy WOD for 4/24/2017:

MetCon:
For Time:
Bike 30/25 Cals
Run 800m
200 Double Unders

Cashout:
EMOM 8 Min:
8 Ring Dips
or
12 Pushups
or
8 Pushups

Open Gym for 4/23/2017

By: 0

Thank you to everyone who sat through our first Olympic Lifting Competition yesterday.  We’ve done a lot of CrossFit Competitions, but this was our first Oly Comp.  Being on that stage alone was a completely different feeling.

Today is Open Gym.  That means you are able to come to Industrial Athletics to do what you want.  Did you miss a WOD last week?  Come do it at Open Gym.  Do you have homework from your Coach’s Corner meetings?  Come work on it during Open Gym.  Were you inspired from watching the Olympic Lifters yesterday?  Come try your Snatch and Clean and Jerk at Open Gym.

11:00am – Forged Steel Weightlifting Club is headed to brunch to celebrate our accomplishment.  

CrossFit WODs for 4/22/2017

By: 0

Don’t forget that we have several athlete from the Forged Steel Weightlifting Club competing today at the Pittsburgh Barbell Olympic Lifting Competition.

Otherwise, it is a normal Saturday today at IA.  No Yoga, but we will have Competition Class at 9:30am and Regular Class at 11am.  Want to try Competition Class?  Ask a coach if you are ready.

9:30am – CrossFit Competition Class

WOD #1:
EMOM 10 Min:
1 Power Snatch (155/105)
1 Squat Snatch

WOD #2:
10 Rounds for Time:
1 RD Sprint
8 KB Snaches (1.5/1)

WOD #3:
Partner
AMRAP 7 Min:
P1: Bike 8 Cals
P2: 8 Front Squats (115/75)

11:00am – Regular CrossFit Class

Partner:
20 Rounds for Time:
8 KB Snaches (1.5/1)
1 RD Sprint
*Partners switch each round

Pushup variations and Box Jumps for 4/21/2017

By: 1 Comment

Time to build some stregnth in our pecs.  As we prepare for Murph at the end of May, it is important to work on the strength in our chest, triceps, and shoulders.  Today’s WOD will hit all three.

For the MetCon, you should be able to work with a high rep count.  For those who are not strong with pushups, pick a starting variation that might seem a little too easy.  You don’t want to burn out early and come to a crawl by the end of the workout.

CrossFit Alloy WOD for 4/21/2017:

Strength:
12 Min to find:
3 Rep Bench Press

MetCon:
For Time:
40 Pushups
40 BJ (24/20)
30 Ring Dips
30 BJ
20 HSPU’s
20 BJ

Olympic Lifting is Cancelled Tonight

Rowing and Deadlifts for 4/20/2017

By: 1 Comment

We are training endurance in the posterior chain today, those big mover muscles:  Low Back, Glutes, and Hamstrings.  These muscles can help us pull weight off of the ground and can also increase the power of our kick while running.  Do you feel really fatigued in WODs that have running combined with deadlifts, cleans, or snatches?  Today’s WOD will help.  Pick a deadlift weight that keeps you moving pretty well for 2 min.

CrossFit Alloy WOD for 4/20/2017:

MetCon:
3 Rounds for Reps:
2 Min Row for Cals
Rest 1 Min
2 Min Deadlifts (185/125)
Rest 1 Min

Cashout:
Tabata Plank Holds