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This post was written by jeff on May 31, 2010
5/24 Monday
15 barbell complex 135/95
10 box jump 24/20
10 barbell complex
20 box jump
5 complex
30 box jump
Wednesday: 21-15-9 of
Kettlebell swings, burpees, 200m row after 21, 400m row after 15, 600m row after 9
Friday “Josh”
21 Overhead Squats, 42 pull ups, 15 OHS, 30 pull ups, 9 OHS, 18 Pull ups
SOS Saturday 3 rounds of:
400m run, 25 wall ball, 25 situps, 25 burpees, 25 box jumps, 25 power snatch
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This post was written by jeff on May 30, 2010
On Monday, May 31 the ICF Memorial Day workout will be at 8:30am at Ellenberger Park at Ritter and St. Clair Street. Meet in the parking lot near the pool/playground. If you wish to meet at the gym and drive to the park, be there at 8:00.
If the weather does not permit an outdoor workout, we will hold it at Indy CrossFit. All other classes on Monday are canceled in observance of Memorial Day.
We hope that everyone has a safe and happy Memorial Day!
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This post was written by jeff on May 25, 2010
Monday- AMRAP in 15
9 Box Jumps, 9 Sumo deadlift high pull, 9 Wall ball
Wednesday- 4 Rounds of:
400m run, 10 manmakers (35/20), 10 knees to elbows
Friday- Pick a Record “Elizabeth”
21-15-9 of Squat Clean (135/95), Ring dips
Suffer on Saturday-
Paired effort of:
100 Power Cleans, 100 Box Jumps, 100 Pullups, 100 SDHP, 100 Burpees, 4k row
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This post was written by jeff on May 23, 2010
We will do a CFT on Tuesday, June 8 at 5:30pm, in place of our regular instructional class. Technique and coaching will still be provided where needed.
For those new to Indy CrossFit/CrossFit, CFT is the sum of your best of three attempts at the squat, the press, and the deadlift.
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This post was written by jeff on May 19, 2010
Monday- 3 Rounds of
9 squat snatch (135/80), 18 chest to bar pull ups, then finish with 400m run
Tuesday -Super Strong - heavy work: Deadlifts
Joe shows Elaina the hook grip
Wednesday-AMRAP 20min : 10 squatcleans 10 burpies 10 pullups
Friday- DiFran
21-15-9 of Deadlift (225/155) and Pull ups
Saturday SOS- 50 Double unders, 40 box jumps, 30 kettlebell swings, 20 burpees, 10 deadlift 225, 1000m row, 10 thrusters, 20 burpees, 30 kettlebell, 40 sit ups, 50 double unders
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This post was written by jeff on May 16, 2010
Monday 5/3 - AMRAP in 15
7 Hang Power Clean (135/95), 7 Handstand Push Ups, 200m run
Wednesday “Cinco de Mayo”- 5 Rounds of
5 Push Jerk (155/105), 10 Pull Up, 15 Push Ups
Pick A Record Friday- “Cindy”AMRAP 20 of
5 Pull Ups, 10 Push Ups, 15 Squats
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This post was written by jeff on May 10, 2010
Friday 5/7 -AM session will start at 6:30 am through 10:30am (not closed from 7-8am).
Saturday 5/8- No Suffer on Saturday/SOS. Friday and Saturday’s schedule is a one time change due to Crossfit Regional games .
Friday will also be the start of our “Pick a Record Friday” again. For those not familiar, times that beat the current Gym Records will get to knock off someone else’s score.
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This post was written by jeff on May 6, 2010
The benefits of strength training for women are so powerful! Strength training has been overlooked as a viable weight loss method for way too long. Women are beginning to realize just how important a proper strength training routine is for their overall health.
1) Increased Metabolic Rate - Here is one of the most important benefits of strength training for women. We always want to discover the secrets to weight loss… well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.
2) Increasing and Restoring Bone Density - Strength training prevents and fights osteoporosis. Read my entire report on strength training benefits for osteoporosis by clicking here.
3) Increased Lean Muscle Mass - Note: You will not get big and bulky by strength training! You simply do not have enough testosterone in your body. Yes, if you train for hours and hours and dedicate your life to becoming a bodybuilder you can bulk up.
But simply lifting weights as part of a regular strength training routine will not cause women to bulk up. With that said, for every pound of lean muscle mass that you have, you burn 35-50 calories per day!
4) Injury Prevention - Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury. This is especially important as we grow older. The benefits of strength training for women and men are highly touted for injury prevention.
5) Improved Balance - Especially important as we grow older. Strength training builds a strong foundation. Strengthening our legs and core section means an increase in overall balance and coordination.
6) Decreased Risk of Coronary Disease - Strength training can reduce your blood pressure. It can also decrease your cholesterol levels. These benefits of strength training for women alone are a great reason to begin your program today. Heart disease is one of the highest (if not the highest) killer of women in America every year.
7) Aids in Rehabilitation and Recovery - Strengthening the muscles around our joints is one of the best ways to prevent and recover from an injury. For example, the best way to recover from a knee injury is to strengthen the quads and calves.
8.) Enhanced Performance in Sports, Exercise and Life In General - The benefits of strength training for women all boil down to one point- a better overall quality of life. We can perform our favorite activities with more ease and less pain. We are able to increase our health and mental state from a regular strength training routine.
9) Aging Gracefully - With less falls and less injuries we are able to age gracefully. Our lean and toned bodies create a warm and strong persona. Strength training is a major factor in aging well. Enhancing our muscles and reducing body fat are prime ways to prevent sagging body parts too
10) Feeling Better and Looking Better -It’s not much of a secret that we all want to look great. We are all searching for ways to look young. Strength training is a vital part of a fitness routine.
Strength training has been shown to increase our muscle tone, decrease body fat, and so much more. A toned body is but one factor to looking great. The other is purely mental. There are so many positive mental benefits of strength training for women. We feel accomplished, secure, and strong after a strength session.
* From strengthtrainingwoman.com
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This post was written by jeff on May 3, 2010
Friday-Thrusters (135/95) & double unders:
10/50, 8/40, 6/30, 4/20, 2/10
Suffer on Saturday- 1000m row, 50 pull ups, 75 burpees, 100 wall ball, 150 push ups, 200 box jumps, 800 m run Movement reps were split by teams of 2 people.
Sorry we didn’t get the score photo, but Stacie and Rick were the first team to finish. Great work by everyone!
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This post was written by jeff on May 3, 2010
Voted Best Gym in Indianapolis 2008 on WRTV A List
