Congratulations to all of Industrial Athletics’s members who ran in and completed the EQT 10 miler yesterday. In CrossFit terms, this was a “long” run. However, in the world of running, it wasn’t that bad. Running is only one part of we prepare for in CrossFit. As a functional Fitness Program, CrossFit is designed to prepare us generally for any physical task that life send our way. We specialize in nothing. But, we can almost promise you that each of our members who ran yesterday performed better than average.
At Industrial Athletics, we do our best to spread our training out over the three major fitness modal domains: Cardio, Weightlifting, and Gymnastics. It is very easy for us to use different time domains to weightlifting and gymnastics, but cardio is more challenging. If you ever want to see how your training at Industrial Athletics stacks up against the specialists, consider signing up for a local race. Ask around the gym, we bet someone else is running in the next race.
CrossFit Alloy WOD for 11/10/2014:
Strength:
X WOD:
Hang Power Cleans
5, 5, 5, 5, 5, 5
Box Jumps
2, 1, 2, 1, 2, 1
Note: Pick a weight for each of your 2 box jump sets. Increase your height on the singles to something challenging. Go into your box jumps immediately after your hang power cleans.
MetCon:
Death By:
Clean and Jerk (95/65)
Note: On Minute 1, do 1 rep. On Minute 2, do 2 reps, and so on until you cannot complete the number of reps corresponding to the minute.
Post Weight and Minute completed to Comments
Scaling:
Platinum: As written above
Steel:
Death By:
Clean and Jerk (75/55)
Brass:
Death By:
Hang Clean and Jerk (75/55)
Bronze:
Death By:
Hang Clean and Jerk (55/35)
Hang Power Cleans: 140 lbs. for 5 reps
Box Jump: 30 inches plus 45 lbs. and 35 lbs.
Steel: 8 completed rounds at 95 lbs.
Great job to Jack and Jake with the WOD!
Hang Power Cleans: 175 lbs
Metcon at 95 lbs – got up to 12 full reps/minutes