This current website www.ispcrossfit.com will be moving to the State of Indiana IN.gov website starting February 1, 2013. This website will no longer be posting workouts after Thrusday, January 31, 2013. The new site is up and running now.
Here is the link to the new website http://www.in.gov/isp/crossfit/
Click on the ISP CrossFit Logo below or on the right side of the screen and it will take you to the our new website.
3 rounds for time
50 Double unders
75 Air Squats
Post time to comments
Featherling Family Benefit & Hog Roast March 16, 2013 12:00pm – 5:00pm
If you do not have double unders perform 3:1 single jump rope jumps.
Double-Unders, Buddy Lee [wmv][mov]
Double-Unders (Brendan Gilliam demo) [wmv][mov]
21-15-9 reps of
Deadlift 185/115
Box Jump 24/20″
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Deadlift Intro Lecture Clip [wmv][mov]
Deadlift Setup, Mark Rippetoe [wmv][mov]
72nd Academy Deadlifting
21-18-15-12-9-6-3 reps of
Air Squats
Push-up releases
Knees to chest
Post time to comments
*Push-up releases: at the bottom of the push-up release your hands off of the ground then perform another push-up.
**Knees to chest: while hanging from a pull-up bar bring your knees to your chest and return your legs back to the start (either behind the bar or in line with the hands). If you do not have a pull-up bar lay on the ground and grab ahold of something and then curl your legs to bring your knees to your chest.
Picture courtesy of CrossFit Inc.
“Nancy”
5 rounds for time:
400m run
15 Over Head Squats 95/65#
OHS scaling options
Men 95/65/45# or PVC pipe
Women 65/45/30# or PVC pipe
Overhead Squat Basics [wmv][mov]
Elements of the Overhead Squat – video [wmv][mov]
Post time to comments
Greg Amundson CrossFit GHQ Trainer
For time
100 Push-ups
rest 2 minutes , then run 800 meters for time
Post time of each to comments
50-40-30-20-10 reps of
Double Unders
Sit-ups
Supermans
Post time to comments
If you can’t do double unders then perform 3:1 single jump ropes.
In the pyramid Glassman created, nutrition is the foundation, with met-cons, gymnastics, weightlifting and throwing, and sport following.
“Each level builds on the level below it,” explains Nicole Carroll, director of certification. “If your nutrition… Continue Reading
3 rounds for time
50 split jumps
rest 90 seconds between rounds
*Split jumps: start in the bottom of a lunge and jump into the air switching feet landing into the lunge postion
This current website www.ispcrossfit.com will be moving to the State of Indiana IN.gov website starting February 1, 2013. This website will no longer be posting workouts after Thrusday, January 31, 2013. The new site is up and running now.
Here is the link to the new website http://www.in.gov/isp/crossfit/
Click on the ISP CrossFit Logo above or on the right side of the screen and it will take you to the our new website.
30 minutes of
Hand Stand Practice
Review the videos below and then start with the basic progressions to work your handstand skills.
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” Greg Glassman
“Barbara”
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest precisely three minutes between rounds
WOD Demo with Patriot CrossFit – video [wmv] [mov]
There are many ways to teach the kipping-pull-up progression, and they’re all designed to help athletes understand the gymnastics movement. A Kipping Pull-Up Instructional video
CrossFit Journal 21 – meal plans
