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Rowing and Burpees for 11/10/2017

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We are ending the week with a high cardio WOD.  Tomorrow is Veterans Day, so we will have a special Hero WOD.  Don’t forget that Sunday is our Volunteer Day at Barking Slopes, so Open Gym will be Canceled.

Industrial Athletics WOD for 11/10/2017:

Strength:
E2MOM 10 Min:
Push Press
3, 3, 3, 3, 3 (85%)

MetCon:
For Time:
Row 1000m
100 Burpees

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

Snatches and Muscle Ups for 11/9/2017

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Looking ahead in the month, we will see one of our monthly benchmark WODs, Amanda, on November 28th.  That WOD consists of barbell snatches and muscle ups on the rings.  To give you a little practice, today’s WOD is one arm snatches and bar muscle ups.  Keep in mind for the 1 arm snatches, the designed reps are per arm, not total.

Industrial Athletics WOD for 11/9/2017:

Core:
2 Min Sit ups
2 Min Mountain Climbers
2 Min Plank Hold

MetCon:
For Time:
22, 16, 10
1 Arm KB Snatches (50/35)(each arm)
Bar MUs

DUs, TTB, and SDHPs for 10/8/2017

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Last week, we worked on pullup strength through static holds with our chin above the bar, or at the top of a ring row.  Today, we will work on strength through pullup negatives.  Negatives are a great way to increase “time under tension,” a primary quality of intensity.  Keep in mind that you can do both of these pullup practices on your own to achieve your pullup, or increase your number of pullups.

Industrial Athletics WOD for 10/8/2017:

Gymnastics Skill Work:
EMOM 6 Min:
4 Pullup Negatives

MetCon:
AMRAP 10 Min:
50 DUs
20 TTB
10 SDHPs (115/75)

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

Clean progressions for 11/7/2017

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In December, we will be grearing up to test a 1 rep max effort clean.  Today, we will have some heavy clean practice with a jerk on the end.  Use the hang power clean to reset your arms, making sure they are locked out as your hips open.  Then, if you are ready, return the bar to the ground and bring the bar to the hip with straight arms before high pulling and dropping under the bar.

Industrial Athletics WOD for 11/7/2017:

Strength:
E2MOM 10 Min:
Front Squat
3, 3, 3, 3, 3 (85%)

MetCon:
Every 90 Sec x 8
1 HP Clean (80-85% of Clean and Jerk)
1 Squat Clean
1 Jerk

Pushups, Pistols, and Lunges for 11/6/2017

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We start the week with a full body blaster.  We will have 3 mini AMRAPS that will change a little each time.  One constant will be pushups.  Your Pushup muscles will likely burn out, so make sure you modify the pushups from the beginning to keep going the entire time.

Industrial Athletics WOD for 11/6/2017

AMRAP 5 Min:
10 Pushups
10 Lunges
Rest 1 Min
AMRAP 5 Min:
10 Pushups
10 Pistols
Rest 1 Min
AMRAP 5 Min:
10 Pushups
10 OH Lunges (45/25)

CrossFit WODs for 11/4/2017

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Don’t forget that we have the taco party tonight at Jim and Diane’s.

Saturdays are busy mornings at IA.  We start with Yoga at 8am.  Then, we have CrossFit Competition class at 9:30am and regular CrossFit at 11am.

8:00am – Yoga 

9:30am – CrossFit Competition Class 

WOD 1:
EMOM 8 Min:
Bent Over Rows
5, 5, 5, 5

WOD 2:
AMRAP 15 Min:
5 OHS (135/95)
5 SDHP (135/95)
10 TTB

WOD 3:
Partners For Time:
60 Tire Flips

11:00am – Regular CrossFit Class

AMRAP 15 Min:
8 OHS (95/65)
8 SDHP (95/65)
10 TTB

Deadlifts and Wall Balls for 11/3/2017

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As you should know by now, our gymnastics movement for the month is pullups.  At the end of the month, we will be testing the max number of pullups you can achieve in 1 unbroken set.  In order to get stronger at pullups, we will be adding extra work for pullups all month.

Industrial Athletics WOD for 11/3/2017:

Gymnastics Skill:
8x
0:15: ISO Pullups Hold
0:15 Rest

MetCon:
5 Rounds for Time:
10 Deadlifts (255/175)
20 Wall Balls (20/14)(10/9)

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

DUs, HSPUs, and Ring Dips for 11/2/2017

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Have you seen some new faces around the gym?  We are full into our November Fundamentals Program, so make sure you introduce yourself if you see a new face.

Don’t forget that we have a taco party this Saturday night at Jim and Diane’s.  Make sure you sign up if you plan to attend.

Industrial Athletics WOD for 11/2/2017:

Strength:
E2MOM 8 Min:
Push Press
5, 5, 5, 5 (85%)

MetCon:
AMRAP 4 MIn
100 DUs
10 HSPUs
ME Ring Dips
Rest 2 Min
Repeat 3 times

Situps, Back Squats, and Jump Over Boxes for 11/1/2017

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November is here! That means a lot of new things at Industrial Athletics. First, we will be announcing our new athlete of the month shortly.  November also brings new benchmarks. Our benchmark workouts for the month will be the hero wod on Veterans Day and the benchmark workout Amanda at the end of the month. As we announced on Monday, the heavy lifts for this month are front squats and push presses. Finally, our gymnastics movement for the month is max effort pull ups in 1 unbroken attempt.

Industrial Athletics WOD for 11/1/2017:

Core:
Tabata:
1: Hollow Ups
2: Superman Ups

MetCon:
4 Rounds for Time:
20 Situps
10 Back Squats (135/95)
10 Jump over Boxes (24/20)

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