Throw back Thursday to the old place but familiar faces. We have an Open House coming up to celebrate the IHCF Family’s newer home. We hope to see you there Saturday, August 25th! **IHCF Family, bowling coming up this Friday,… Read more »
Now that winter has left, let’s go sledding. Partner WOD 5RFT 150m Sled Pull (90/60) 4 Rope Climbs Then 10x :10/:05 Hardstyle Planks “Do not take life too seriously. You will never get out of it alive.”… Read more »
Keagan getting in some warm up sets before his deadlifts on Monday. Strength 7X1 Power Clean Front Squat Push Jerk Front Squat Split Jerk *2 min Rest **Pick weight Buy out: 10x :10/:05 Hardstyle Plank “The roots of… Read more »
Nick & Scott during the partner competition on Sat. Each working for just one more wb or one more cal toward the total. Way to go guys! Strength 1 RM Clean & Jerk Buy out 3mins Hardstyle Plank … Read more »
Time to test that strength to see how much you can Clean & Jerk today. Strength 1RM Clean & Jerk Then 3min Hardstyle Plank “I may not be there yet, but I’m closer than I was yesterday.” –Jose… Read more »
Don’t worry Gracie, “Nicole” can wear out anyone. “Nicole” 20min AMRAP 400m Run ME Pullups *Score= Pullups Then… 2 min total of Hardstyle Plank “If you are not willing to risk the usual, you will have to… Read more »
It’s been great having you on board, Bill. Keep up the good work! Strength/Skill 15-20min to Find 10RM Barbell Thruster *From the ground *Retest from 12/18/15 Buy Out Either/Or 3 total minutes in RKC Plank or 3… 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!