Tuesday 9.01.15

andy noel —  August 31, 2015 — Leave a comment
01

A: Paleo Challenge WOD

6 Minute AMRAP
5 Burpees
10 Goblet Squat, 16/8kg
15 Kettlebell Swing 16/8kg

 

rest 5 minutes

1 Minute AMRAP at each
Jump Rope
Sit-ups
Row for Cal
Jumping Squats

B1: Romanian Deadlift (@30×1; 8-8-8-8 rest 1 min)

B2: Eccentric HSPU (5 sec down 2 – 3 reps x 4 sets; at 4 – 6″ deficit)

In order to get better at kipping pull-ups or kipping toes to bar it is important to practice the kip swing. The kip swing is using momentum in order to make a movement more efficient. Here is a video on some drills and progressions to help understand how to create that momentum properly.

When practicing the kip swing focus on:
– Generating momentum with your shoulders
– Pushing and pulling the bar
– Keeping a nice hollow body to arch position
– Feet together and toes pointed (if possible)
– Engaging Lats
– Keep thumb wrapped around the bar

Monday 8.31.15

andy noel —  August 30, 2015 — Leave a comment
18

A: Front Squat (3-3-2-2-1-1; start at 70%; rest 2 min)

B: Metcon (Time)

3 Rounds For Time:
400m Run
50 DU (2:1)
25 Air Squats
15 Pull Ups

 

Saturday 8.29.15

andy noel —  August 28, 2015 — Leave a comment
jason_k_spartan_success_story

A: Metcon (No Measure)

Muscle Up Skill
*Hips to Rings + to catch*
OR, for beginners
Transition Drills with bands

WOD: Metcon (Time)

Team of 2 | For Time:
42-36-30-24-18-12-6
Thrusters 65/35#
Chin Ups

Next Endurance Cycle

hanley —  August 28, 2015 — Leave a comment

FS

The next Endurance training cycle will focus on a 5k distance. Specifically running the RUN 317 Fountain Square 5k Race on October 22nd (6pm).

Endurance programming includes 3 workouts per week, and meets on Tuesday and Thursday’s at 6:30pm in Zionsville. The program is designed for experienced and new runners alike. If you’d like more information please don’t hesitate to reach out.

To sign up for the Fountain Square 5K GO HERE

Cycle Starts – Tuesday 9/8

Running Location Starkey Park

Join the CrossFit Hud Endurance Page for up-to-date information.

Friday 8.28.15

andy noel —  August 27, 2015 — Leave a comment

w32

A: Power Snatch + Hang Power Snatch (1 + 2) x 5 sets; rest 90 sec)

B: Dumbbell Row (@20×1; 5-7 reps x 3 sets; rest 90 sec)

WOD: Metcon (Time)

For Time:
15-12-9
Power Snatch 135/95#
Burpee Box Jump on and over 20″

Scale accordingly

Thursday 8.27.15

andy noel —  August 26, 2015 — Leave a comment
w31

A: Front Squat (5-4-3-2-1; rest 2 min)

B: Wallfacing Hand Stand Hold (15 sec x 4 sets; rest 45 sec)

WOD: Metcon (AMRAP – Reps)

10 min ladder
5-4-3-2-1… repeat

5 HSPU
5 CTB Pull Ups
5 Burpee
4 HSPU
4 CTB Pull Ups
4 Burpee
3 HSPU… etc

When you finish the set of 1’s – start over at 5

Wednesday 8.26.15

andy noel —  August 25, 2015 — Leave a comment
w30

A: Deadlift (Build to tough triple in 10 min)

B1: Strict Toes-To-Bar (5-7 reps x 4 sets; rest 90 sec)

B2: GHD Back Extensions (@40×2; 8-10 reps x 4 sets; rest 90 sec)

WOD: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:
200m Run
10 Deadlifts 185/115#
10 Pull Ups
30 DU (2:1)