Sometimes, we miss the warmer weather, huh? Get ready for Christmas! Reminder of upcoming Holiday Hours: Wednesday, December 23rd: normal hours Thursday, December 24th: 5:30am, 9am, and noon (no evening classes) Friday, December 25th: closed Saturday, December 26th:… Read more »
Can you spot the poop face mask anywhere in this picture? Notice the Squatty Potty? Thanks, Jim! Yesterday was a blast thanks to everyone who came out and had some fun! There may or may not have been some… Read more »
I think Iron Hero CrossFit is getting too strong… We’re running out of plates… #StrongProblems It’s time to get back on the band wagon. Or in our case, back on the 80% of the 80/20 rule. Remember? We accommodate… Read more »
We may run out of places but we’re gonna play hide the poopface on a weekly basis… Thanks to everyone who came in and participated in their monthly FMS. We found out some important things. We will continue this… Read more »
Captain Poop Face says let’s have some fun today! Not everyday needs to be hard training… Remember, IHCF Family: This Saturday marks the start of the 7:30am time slot that we are doing our Functional Movement Screenings. Each athlete… Read more »
IHCF Athlete’s getting their 3000m row on. It was rough, but we all got it done! If you forgot, well… …you can participate in bootcamp at IHCF on Sundays at noon. No cost. Fun time. Great workout. See… Read more »
Let’s cover some distance by using some lunges… We’ve had a couple of requests for this particular workout. It’s been a couple of months but here it is. AAAAAND… we usually don’t do the @ Home WOD during bootcamp… Read more »
Bootcamp out at Burke High School football in Omaha! Little throwback action… Alrighty, people. Back to our regularly scheduled programming. How did everybody do on the “Girls?” A lot of people hit these for the first time and a… Read more »
What’s the low down for today, you ask? We are back to business as usual at Burke High School. It’s supposed to get up to 87 but not until 5pm tonight. …we’ll be alright! See you guys in… Read more »
As promised… We’ve started adding some additional resources for you to the webpage: The beginnings of a nutrition section A dictionary of CrossFit terms if you find that you look at a workout and think “uhh… what…” A Member Login… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!