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KB Swings and Pullups 10/31/2017

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Today’s WOD is going to be grip intensive.  For those with strong forearms, push the time under tension on the KB Swings and hold on tight for the pullups.  For everyone else, you may consider breaking up your first set of KB Swings and pullups more than expected.  Your forearms are going to burn out first, so conserve your energy for the entire workout.

Industrial Athletics WOD for 10/31/2017:

Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Clean and Jerk (70% of Clean)

For Time:
50 KB Swings (1.5/1)
50 Pullups
40 KB Swings
40 Pullups
30 KB Swings
30 Pullups

Rowing, Burpees, BJ for 10/30/2017

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It is almost the start of November. That means, it’s time to bring in some new heavy lifting movements. With our announcements from last month, we told everybody that we would be designating at least two lifts per month. Each year, we will repeat those heavy lifts on the same months so that you can have a constant track of your progress from month-to-month, every few months, and certainly year to year.

This month, we will see Front Squats and Push Press.

Industrial Athletics WOD for 10/30/2017:

E2MOM 10 Min:
Front Squats
5, 5, 5, 5, 5 (80%)

EMOM 12 Min:
Min 1: Row 10/8 Clas
Min 2: 10 Lat Burpees
Min 3: 10 BJ (24/20)

Open Gym for 10/29/2017

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It is another Open Gym at IA.  This is your time to come to IA to do what you want to do.  Did you miss a chance to test your max snatch or pistols this past week?  Come test them at Open Gym to make sure you can track your progress.  Did you miss the partner WOD yesterday?  Find a partner and come work for 26 minutes.

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

CrossFit WODS for 10/28/2017

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We have a full Saturday morning today.  We start with Yoga at 8am.  Our CrossFit Competition class is at 9:30am, where we prepare you for the local competition stage.  Regular CrossFit class is a 11am.

8:00am – Yoga 

9:30am – Competition Class

WOD 1:
Front Squats
10 Min to Find 3 Rep Max

WOD 2:
3 Rounds for Time:
1 Road Sprint
5 Snatches (135/95)

WOD 3:
AMRAP 26 Min:
6 Deadlifts (315/215)(Each)
9 Synchro Bar Facing Burpees
9 Bar Muscle ups (Each)

11:00am – Regular CrossFit Class

AMRAP 26 Min:
6 Deadlifts (275/185)(Each)
9 Synchro Bar Facing Burpees
6 Bar Muscle ups (Each)

KTE, Pistols, Handstand Walk for 10/27/2017

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Have you seen our monthly goals for October?  We took on our benchmark WOD, completed our two max effort lifts, it’s time to test our skill work:  Pistols.  Before the MetCon today, you will test the number of pistol reps you can complete is 1 minute.  Make sure you record the number of reps you complete and the pistol progression you choose.  We will use this as a benchmark to test on a regular basis.  The next time you we test them, if you get more reps, or complete a harder progression, you know you are getting bigger/stronger/faster.

Speaking of skill work, do you have gymnastics skills to complete the WOD as prescribed today?  If not, are you practicing these skills on a regular basis?

Industrial Athletics WOD for 10/27/2017:

Gymnastics Skill:
Max Effort Pistols in 1 Min

3 Rounds for Time:
12 KTE
12 Pistol
80Ft Handstand Walk

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

Rowing and Squat Cleans for 10/26/2017

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For those attending, don’t forget we have Axe Throwing this Saturday at 5pm.  It looks like its going to be a blast.

We did a variation of this WOD on September 6, 2017.  We rowed 1000m and then performed 10 Squat Snatches.  We will see if Squat Cleans are faster for you.  Be sure to pick a weight that is heavy.  These should be single reps with some rest in between.

Industrial Athletics WOD for 10/26/2017:

Every 90 Sec x 6
6 Deadlifts (60-70%)

Row 1000m
Then . . .
10 Squat Cleans (245/165)

October Athlete of the Month WOD for 10/25/2017

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It is the last Wednesday of the month.  That means it is time for the workout of the month from the Athlete of the Month.  Charissa Howe is our October Athlete of the Month.  Get to know more about her through here online interview HERE and her live interview HERE.  We know one thing about her from the WOD she programmed, she loves CARDIO.

Industrial Athletics WOD for 10/25/2017:

Alternating 30 sec Work, 15 Sec Rest x 8
1. Pushups Plank
2. Deadbugs

AMRAP 25 Min:
Run 400m
75 DUs
20 Burpees

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

Pullups, Pushups, and Squats for 10/24/2017

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There is a class CrossFit Benchmark WOD named Cindy.  It is an AMRAP 20 Min of 5 pullups, 10 pushups, and 15 Squats.  Today’s WOD is a variation of the rep scheme, but still designed to test your ability to move your bodyweight.  At the end of the workout, reflect on the different movements.  Was one of the movements really hard while the others were east?  Was one movement really easy while you struggled a lot of the other two?  This will demonstrate some weaknesses or imbalances in your fitness.  Use today to help focus you on some goals for improvement.

Industrial Athletics WOD for 10/24/2017:

6 Rounds for Time:
24 Pullups
24 Pushups
24 Squats

Max Effort Snatches for 10/23/2017

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Everyone successfully made it through the No Complaining Challenge.  Congratulations!!!  We had a few moments of complaining and a lot of awareness to our internal and external monologue.  Overall, it was a huge success.  So . . . let’s keep it going.  New Rule of IA:  NO COMPLAINING . . . EVER!!!

Industrial Athletics WOD for 10/23/2017:

3 Rounds for Time:
Row 15/12 Cals
12 KB Snatches (1.5/1)

Olympic Lifting Accessory Work:
E2MOM 8 Min:
2 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
7 Min to Find 1 Rep Max

Open Gym for 10/22/2017

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Open Gym is Sundays from 9-11am.  That is time that we give to our members to come to IA to do what they want to do.  Want to come lift some heavy weight?  That’s cool.  Maybe you also want to work on your gymnastics skills, have Coach’s Corner homework, or need to ride an assault bike.  For whatever reason, this time is yours.

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