Strength Bias

Deadlift 3×5

Push press 3×5

15 seconds of Thrusters (135/95/65)

45 seconds rest

15 seconds of pull-ups

45 seconds of rest

15 seconds of burpees

45 seconds of rest

repeat for 5 rounds, add total number of reps at end of all rounds.

“Death by Thruster”

100 Thrusters for time (95/65/45)

Each time you rack the bar or drop the bar, take a 3 burpee penalty.

Don’t worry, tomorrow is a scheduled rest day! Get some!

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Today was a good one.  There was a large crowd in the gym and everyone was hitting it hard.  I love it when the WODs include a heavy lifting component and a short, intense metcon!  Tuesday will not be the case, though.  It’s time to get down and dirty with a longer metcon for both the Strength Bias as well as the Metabolic Bias WODs.  So strap in, hold on and power through!

Strength Bias

AMRAP 3

3 – Cleans (135/95)

5 – DeadhangPull-ups

10 – K2E or T2B

Rest 1 minute, repeat for 5 rounds.  Intensity is the key here.  Go hard, rest and go again!

Metabolic Bias

AMRAP 20

5 – HSPU

10 – Ring Dips

200M sprint

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It’s a new week at HITCF and with it come new changes, new challenges and new opportunities. We have been hitting the strength aspect pretty hard the last couple of months and everyone has seen great improvements in their squats, benches and shoulder presses. There have been several PR’s broken and the attitude in the gym is one of getting work donehis week, you should be approaching your old 5 rep max and looking to break through it! We’ll continue with this programming until July, then we’ll shift focus to our auxilary exercises such as cleans, snatches, deadlifts (OK so a deadlift isn’t auxiliary, but you get my drift), overhead squats, gymnastic movements and core exercises. Just like water, if one sits too long we become stagnant!

There will also be some new changes in the gym itself in July. There are plans to build a NEW pull-up station, remove the cable crossover machine (a leftover from my pre-CrossFit days), remove the 2 treadmills that are NEVER used, put an adult lounge area in the main area and make the office space into an area for kids to play while the parents hit the WOD. I’d also like to explore the idea of a weeklong summer CrossFit camp for kids, expanding the hours of operation to include a 6:30AM class and possibly a lunchtime class (11AM to 1PM?). I’d appreciate any and all ideas on how to make HITCF more available to more people and to make HITCF better and better! Don’t forget that you can receive a $25.00 credit for every person you refer to HITCF that signs up! This is YOUR gym, OUR gym. I want to make it the best place possible so we can all get our “WOD on” in an environment that is positive and conducive to meeting the goals we all have; that is to BE as well as LOOK as fit as we can!

Monday’s WODs

Squat 3×5

Bench Press 3×5

Max rep chin-ups – 3 attempts

Strength METCON

5 rounds for time of:

5 – SDLHP

5 – Hang Power Snatch

5 – Shoulder Press

Use the same weight for each exercise (135/95/65)

Metabolic Bias

5 rounds for time of:

100M with barbell overhead walk (135/95/65)

20 – Burpees

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It’s hot.  Like heat index of 104F hot.  We don’t have A/C.  We do have huge fans that cool the place off a bit, though.  You want to lose weight, burn fat, get a great workout in 30 minutes or less and have shorter warm-ups?  Then come on in!  It is hot but thats the way we like it.  It’s a great sense of accomplishment to be dripping with sweat when you finish a hard WOD, makes you feel like you did something.  As long as you drink plenty of water, listen to your body and don’t be afraid to use the A/C in the office if you overheat,  the best WODs are in the heat.  Love it.  Embrace it!

Big props to Sara, Bryan and Lea for taking on the main site rowing WOD (part 2).  Thats 7000M in 2 days along with 60 push-ups and 105 wall ball shots.  Way to get after it!  The rest of us hit the power snatch WOD and there were some great effort as well!  These men and women aren’t afraid of a little heat and sweat!

Wednesdays WODs

Strength Bias (add 5#)

Squat 3×5

Bench 3×5

Dead lift 2×5

Strength metcon

30 – Man Makers for time (55/35)

Metabolic Bias

For time:

400M run

21 pull-ups

21 push press

21 KB swings

21 squats

Run 400M

15 pull-ups

15 push press

15 KB Swings

15 squats

400M run

9 pull-ups

9 push press

9 KB swings

9 squats

Run 400M

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As a strength bias guy, I must admit that I haven’t been doing many long, grinding metcons.  Most of my metcons are shorter in duration, higher in weight and intensity.  Today I decided to take on the main site WOD of rows and bench press with body weight.  23 minutes later, I was reminded that part of the Crossfit prescription is moving large loads a long distance as quickly as possible.  That and that I still think rowing is one of the best cardiovascular exercises around!  What a great WOD!  Everyone hit it as hard as they could with excellent intensity!  We had a larger crowd in the gym tonight and everyone did an equally awesome job of working with one another, encouraging one another and putting out much work.  Big ups to Brenda and Lea for taking on an extremely tough workout as relative newcomers to CrossFit!  Brenda is a beast, she put up one of the fastest times in the gym and has only been CrossFitting for a month or so.  Did I mention that Brenda is the oldest CrossFitter we have?  Seriously.  She’s been a regular at the Tuesday/Thursday/Saturday bootcamp and has done one heck of a job assimilating into CrossFit.  Tim, the bootcamp instructor. has done a great job of prepairing those in bootcamp for CrossFit.  Thanks, Tim! 

Here’s the WODS for Tuesday.

Strength Bias

No Strength WOD, only metcon of:

10,9,8,7,6,5,4,3,2,1 of:

Either Power Clean (3/4 BW) or Power Snatch (1/2 BW), from the ground.  Unbroken sets.  Unbroken sets do not count, you must start that set over.

Metabolic Bias

Row 2000M or run 1600M

50 Wall Balls

Row 1000M or run 800M

35 Wall Balls

Row 500M or run 800M

20 Wall Balls

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