Crossfitindynorth’s Blog

The final day for the 45-day Team Paleo Challenge is today and you know what that means…It’s here!  The Big A$$ Party starts at 6 pm tonight!  Bring friends that squat.  Keg + Ruth’s Chris = AWESOME…

“Team Paleo Challenge WOD”
Complete as many rounds and reps as possible in 20 min of:
100 Squats to med ball
60 Cal row 
50 Burpees (regional standard)
40 Steps overhead walking lunge, 25#/10# plate
60 Anchored sit-ups
– ONE ATHLETE WORKING AT A TIME. Each team must complete the total number of reps as a team (NOT INDIVIDUALLY) as they move through the chipper. You are allowed to partition the reps of the given task as needed between partners.

Guess what?  There is an awesome WOD programmed for those of you not doing the Paleo WOD.  Bring a bucket.  Also, we will run two classes Monday. 9 am will be a scaled version of Murph.  10 am will not be a scaled version of Murph.  Choose accordingly.

Wish you could run like Sauce?  You will be able to if you sign up for the CrossFit Endurance Trainer Course at Indy North on June 2nd and 3rd.  Click the banner on the right!

Back Squat
1 x 5 (60%)
1 x 3 (70%)
1 x 2 (80%)
1 x 2 (90%)
1 x 1 (95%)

Front Squat
1 x 5 (65%)
1 x 4 (75%)
1 x 4 (80%)
1 x 4 (85%) 

post load from final set of each lift to comments

EMOTM for 20 min of:
Even minutes – 1 rope ascent + 2 wall climbs (starts the WOD)
Odd minutes – 8 Kettlebell swings, 70#/53# + 20 Double unders
- when clock strikes 20 min, the WOD is terminated
- only score completed rounds

post number of completed rounds to comments

core work: 50 GHD sit-ups, 50 Hip extensions

Clean pulls
2 x 3 (90%)
2 x 3 (95%)

2 position Power clean
2 x 65%
2 x 70%
2 x 75%

3 rounds for reps of:
Power cleans, 185#/130#
20 ft shuttle run (20 ft forward + 20′ ft backwards)
Deadlift, 245#/165#
Burpees, (jump and touch target 1 ft above outstretched reach)
1 min Hand release push-ups with 45#/25# plate on back

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the shuttle run where each completed shuttle run is counted as one rep.

post load from final set of each lift and score to comments

Team Paleo Challenge weigh-ins and measurements can be taken any day from Monday through Friday.  The Paleo Chipper retest will be held during all classes on Friday, May 25th.  Don’t forget about the ‘Big Ass’ Party Friday from 6-9 pm at Indy North.

Back squat
2 x 5 (65%)
3 x 5 (70%)

Overhead squat
4 x 5 (60%)

For time:
10 Muscle-ups
100 Push press, 75#/55# (from ground)
1000 Meter row
– sub for MU is 20 C2B pull-ups, 20 Ring dips
– additional scaling available from your coach

post load from final set of each lift and metcon time to comments

Sunday Class Schedule:
9 am Open Gym
12 pm Open Gym

Saturday Class Schedule:
9 am On-Ramp Class and Open Gym
10 am Olympic Weightlifting

Oly Class:
Clean Pulls 3 x 2 (working up to 95%)
3 position Clean (2 x 70%, 2 x 75%, 2 x 80%)
For time:
EMOTM for as long as possible
1 Clean, 220#/150#
1 Rope ascent 

Let us not forget…Do not pick up the bar in a crappy position today/ever!