Workout of the Day
This weeks non fitness challenge is a crossword puzzle, pick your ups from Casey and have it competed by Monday to earn 5 points for your team!! Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells WORKOUT VARIATIONS Rx’d (Ages 16-54)
20.2 Theme – SUPERHERO At low intensity… 5:00 Row/Bike: Minutes 1+2 – Light Pace Minutes 3+4 – Light/Moderate Pace Minute 5 – Moderate Pace 2 Rounds: 5 Pausing Overhead Squats (light load) 250m Light Row 5 Thrusters (light load) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 2 Rounds of :30s at each station: Superman Rocks
20.2 Theme – SUPERHERO SKILL “Power Clean Technique” 5 Sets, on the 1:30: 1 Clean Deadlift 1 Clean Pull 1 Clean High Pull 2 Power Cleans Set #1 – 50% of 1RM Power Clean Set #2 – 55% Sets #3+4+5 – 60% STIMULUS Clean Deadlift… smooth pull of the ground. Focus on positions, and keeping
CrossFit is a fitness program that consists of high-intensity, varied functional movements. CrossFit is a proven method that works to increase your level of fitness while improving your health. All that we’ll teach you will prepare you for all life throws your way. CrossFit is for EVERYONE! Everything is scaled to what works best for you. You do not have to have prior workout experience – our coaches will teach you the workouts and adjust them to your level. When you commit to improving your lifestyle, we will commit to you. We would like to meet you! Come for a visit – try us out for free! A Crossfit coach will give you a tour – tell you more about what we do/how we do it. You can try out a CrossFit workout and see where you stand. Easy!
More than a gym, CrossFit Zionsville is a family.
Sick of your everyday gym routine? Stop by CrossFit Zionsville for one-on-one training and a team of support that will help you surpass your expectations.
"Crossfit was just the change I needed. My husband encouraged me to try Crossfit with him two years ago. At first I was intimidated because I thought Crossfit was all heavy power lifting and people pushing tires around and crazy things like that. I was so wrong! It is SO much more! It’s the perfect balance of power lifting, high intensity interval training, gymnastics, plyometrics and cardio. Crossfit is a blast and every workout is different. I have been so happy with my results and have never felt stronger in my whole life. I am so thankful for CFZ and the coaches. They are very knowledgeable, motivating and just all around amazing people. The coaches and community at CFZ are so supportive and have become some of my greatest friends. CFZ has changed my life. It’s more than a fitness facility for me, it feels like family."
"Crossfit Zionsville was an intimidating place for a couch potato like me. I had tried everything from traditional gyms to home videos with minimal commitment and even less results. When my boss suggested Crossfit, I laughed and brushed it off as something I could never do. One day, when I had finally become fed up with wasting my potential as an athlete, I showed up to my first class on a cold day in January. I have been back every week since. I’ve found community, strength, self love, athleticism, more sweat than I ever have in my life, and a realization that I can do anything I want. I’ve competed, broke personal records, cried, gotten frustrated, been extremely proud of myself, and found, not just a workout regimen, but a lifelong hobby. If you’re thinking about it, do it. You won’t regret it."
"After being coerced by my wife for over 12 months to join, I gave in and haven’t regretted it one bit. I was a skeptic at first, worried about potential injury and risky athletic moves that I couldn’t do, but with the proper training technique and easing into the workouts, I have become more confident every day. I was a member of a local gym and didn’t really workout, I’ll admit. As for the box sessions, damn! I’ll be in business meetings after a lunch workout and will still be dripping with sweat! CrossFit has made an improvement on my overall health and I’m looking forward to the continued health benefits. Thanks Ali for providing a great environment to support my effort. Most importantly, it’s been a great place to have a lunch workout date with my wife!"
"I started at CFZ a little over 2 years ago. I was of mom of 3, working full time and was looking for a different physical challenge and outlet outside of the cycling and running I was doing. When I started, everything at the gym was very new to me. There was so much that was foreign: the lingo, the lifting moves, the strength training. It was quite intimidating to me at first. I didn’t know what a “clean” was, let alone what good form might look and feel like. My first day I had tried it out with a neighbor who was also new and our very first workout was a tough one – the Filthy Fifty! Two years later this one is still a huge challenge for me. Even with the modifications that Ali gave us as newbies, I was sore for a week! I worked hard that first day and was using muscles I wasn’t accustomed to using so I was determined to come back and stick with this for a bit. I came back to CFZ (after finally recovering from that initial workout and being able to move my arms again) not knowing many people other than my nephew who introduced me to the gym and still loves it today as much as I do. Sticking with it and giving this some time, I began to understand the lingo (I could now tell people that today’s “WOD” included “thrusters” and that even though I didn’t “rX”, it was the most weight I had done yet). I learned the moves thanks to the help of all of the coaches (snatches and cleans and TTB) and even began to do away with some modifications. I met some great people and worked out alongside people that encouraged me and understood that we all come there to not compete against each other but to challenge ourselves to do better. I saw improvements in my strength and despite working out regularly before this, this was so different and I felt so much better. I felt stronger in my everyday life, from carrying the kids and all of their many, many things to a whitewater rafting trip with friends to helping my husband around the house. I was hooked on having this one hour of the day for myself as I felt accomplished when I improved and when I was sore. I quickly found myself a regular member, going 3 times a week as long as life allowed it. The numerous class times were so helpful as a working mom juggling different things throughout the day. I was able to always do my best to fit a WOD into my schedule, whether that be morning, noon or evening, and people at every class were friendly and welcoming. I began to talk to my husband and tried often to get him to try it out that first year. He wasn’t as open minded at first and seemed happy with his cheaper-than-mine gym membership. And when we began to talk family finances, I always started the conversation with the fact that I didn’t want to budge on this gym membership. He would roll his eyes at me not yet understanding the draw the gym would eventually have on him too. This was my one hour of the day where I didn’t have to think and I could show up, have a great WOD programmed for me and I could de-stress with some great people around me. After a year of encouragement, I finally talked my husband into trying a class. He picked up the movements (more quickly than I), even bought a pair of CrossFit shoes and wrist wraps and a few things for workouts at home, and is also a regular member now as well. We meet for lunch WODs whenever we can. Two years later, I run faster than I had before, feel stronger and love having these lunch dates at the gym with my husband. We have met some great people that make up the CFZ community, including the helpful coaches and the members we can call friends. I don’t even have to rub it in my husband’s face when I beat him in a WOD, our friends at the gym help me out with that! Of course it’s all in good fun. The other thing we quickly learned and love about the gym is that everyone is welcome. No matter what your age, skills, fitness level, background or abilities, you quickly learn that we all have our areas of improvement, our own individual struggles and our own setbacks. We are all there to root each other on, have some fun and grow through these every day challenges with some incredible people by our sides."
CrossFit is a fitness program that consists of high-intensity, varied functional movements. CrossFit is a proven method that works to increase your level of fitness while improving your health. All that we’ll teach you will prepare you for all life throws your way.
CrossFit is for EVERYONE! Everything is scaled to what works best for you. You do not have to have prior workout experience – our coaches will teach you the workouts and adjust them to your level. When you commit to improving your lifestyle, we will commit to you.
We would like to meet you! Come for a visit – try us out for free! A Crossfit coach will give you a tour – tell you more about what we do/how we do it. You can try out a CrossFit workout and see where you stand.