Have a safe and Happy New Year!
No changes to the rest of the week but the only class on Friday, January 1st is at “Holiday” workout at 8:30 am. This might be offsite if weather permitting.
Saturday SOS is at 8:30 as usual.
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This post was written by jeff on December 27, 2009
Wednesday
25 front squats (135/95)
50 burpees
75 situps
100 double unders
I finished this in 8:46.
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This post was written by jeff on December 26, 2009
All days/classes up to Friday/Christmas day are normal schedule. There are no classes Friday 12/25.
On Saturday 12/26 we will try for a Holiday Suffer on Saturday at Southeastway Park. weather permitting. Please meet at the gym around 8am - if weather conditions will not allow an offsite workout, we will do SOS at the gym at 8:30. Bring warm clothing just in case!
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This post was written by jeff on December 21, 2009
Friday
5 rounds
5 power cleans (185/135)
10 ring pushups
20 double unders
I finished this in 5:44.
SOSaturday
We had our row off’s on Saturday morning. Congrats to Greg, Rodrigo, Sarah and Kim for making our Indy CrossFit relay team. Thanks also goes out to everyone who stepped up to compete for a spot. Great job everyone.
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This post was written by jeff on December 21, 2009
Monday
450 m run or 500 m row
10 thrusters (135/95)
4 knees to elbows
450 or 500
8 thrusters
8 kte
450 or 500
6 thrusters
12 kte
450 or 500
4 thrusters
16 kte
450 or 500
2 thrusters
20 kte
I finished in 19:39. Pretty rough.
Wednesday
3 rounds
500 m row
40 squats
30 pushups
20 situps
10 pullups
I finished in 15:19.
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This post was written by jeff on December 18, 2009
Friday
3 rounds
50 box jumps (20″ box)
21 deadlifts (185/135)
30 pullups
I finished in 14:52
SOS
3 rounds
500 m row
40 doubles
30 push press (65/45)
20 burpees
10 handstand push ups
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This post was written by jeff on December 14, 2009
Monday
AMRAP in 15
4 deadlifts
3 hang power clean
2 front squats
1 pushpress (115/75)
don’t put the bar down until finished with set.
I finished 27 rounds.
Wednesday
50 40 30 20 10
wallballs
double unders
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This post was written by jeff on December 11, 2009
Indianapolis Indoor Rowing Championships 2010
January 30, 2010 Indianapolis Rowing Center (Eagle Creek Park)
Indy CrossFit will sponsor the 4 member relay team; to determine team members we will have a “row off” challenge at ICF. There must be at least 2 females on the relay team. The row off will be Saturday, December 19th at 8:30am (SOS). This row off will only determine who will represent ICF as the relay team; any member can participate in the individual challenge at the actual event.
There is a sign up sheet in the gym or you can email Aita through the website to participate.
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This post was written by jeff on December 9, 2009
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This post was written by jeff on December 6, 2009
Monday
4 rounds
450 m run
21 single arm snatches
21 ring pushups
Wednesday
“Jackie”
1000 m row
50 thrusters
30 pullups
I finished in 6:35.
Friday
3 rounds
900 m run or 900 m row
21 power cleans (155/95)
I finished this in 16:16 with 800 m runs.
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This post was written by jeff on December 5, 2009
Voted Best Gym in Indianapolis 2008 on WRTV A List
