October 2021 – Member Spotlight – Amanda Elmore

Member: Amanda Elmore

1.What led you to CrossFit East Indy and when did you join? My friend Tricia looked amazing and I wanted to look the same. She invited me to come try it out. I joined in August 2019 .

2. What has surprised you the most about CrossFit? The way every member treats everyone like family. I have been to several gyms and have never felt as welcome from day one as I have at CrossFit East Indy.

3. What is the movement that you love the most, and why? Back Squats because I feel like a bad ass lifting heavy weight as a female and because building a booty is what I’ve always wanted.

4. What would you tell someone that is on the fence about CrossFit and not sure whether to try it out or not?  If your looking for a gym to test your strength, treat you like family, and give you confidence CrossFit East Indy is for you. Everyone is in a different place with their workouts and every movement can be modified or scaled for your individual level. Also you can try it out for free!

5. What sort of changes have you seen in your body, health, and fitness since starting at CrossFit East Indy? (before/after) When I started CrossFit I was 20 pounds over weight, I had no strength, no drive to do anything, no muscle at all and wasn’t very confident with myself. Now 2 years later I have gained muscle, I’m down in body fat, I’m stronger than I have ever been physically and emotionally and most of all I’ve gained confidence that I’m capable of anything I put my mind to and put in the work to achieve. I look forward to going to the gym everyday.

6. What accomplishment are you most proud of thus far?  Competing in Strength in our Streets. That was the hardest thing I’ve ever done in my life and I wanted to quit at times but I kept going for our team and I pulled strength for inside that I didn’t know I had.

7. What do you love most about CrossFit East Indy? I feel like a part of another family with the same goals. That everyone is encouraging and makes you feel so good about yourself when you hit PR’s or just do great at a workout.

8. Other than training, what is the one hobby you most enjoy?  Spending time with friends and family.

9. When you need motivation, what do you think about?  How I do not want to be fat. haha

10. What is a Fun Fact about yourself: My facial expression looks as if I’m not an approachable person, but I’m one of the nicest most loyal people someone would ever meet.

CrossFit East Indy: WOD for 9.1.2021

Level 1/Scaled and modified
For Time:
~300 m Run or 375 row
~15 Unbroken Clean and Jerks 75/55 or less
~300m Run or 375 row
~12 Unbroken Clean and Jerks 75/55 or less
~300m Run or 375 row
~9 Unbroken Clean and Jerks 75/55 or less
~300m Run or 375 row

*No Penalty for Level 1

Level 2/RX
For Time:
~400 m Run or 500 row
~15 Unbroken Clean and Jerks 115/85
~400 m Run or 500 row
~12 Unbroken Clean and Jerks 115/85
~400 m Run or 500 row
~9 Unbroken Clean and Jerks 115/85
~400 m Run or 500 row

*Every Additional Break: 250 Meter Row or 200 Run Penalty

Level 3/RX+
For Time:
~400 m Run or 500 row
~15 Unbroken Clean and Jerks 165/115
~400 m Run or 500 row
~12 Unbroken Clean and Jerks 165/115
~400 m Run or 500 row
~9 Unbroken Clean and Jerks 165/115
~400 m Run or 500 row

*Every Additional Break: 250 Meter Row or 200 Run Penalty

CrossFit East Indy: Workout of the Day for Tuesday 8.31.2021

Bench Press
6-6-5-5-4-4

All Sets Based on 1RM Bench Press
Set 1-2: 6 @ 73%
Set 3-4: 5 @ 78%
Set 5-6: 4 @ 83%

*Conditioning Category: Threshold
*Time Domain Goal – 10:00 to 15:00. Time Cap.20:00
*Thruster weight – choose a weight that we can complete 20+ reps unbroken when fresh

Level 1/Scaled and Modified
10-9-8-7-6-5-4-3-2-1:
~Wall Ball or Push Press 75/55 or less
~Hanging knee raise, or V-up, or Toes as high as possible while maintaining rhythm, or 2 times the Butterfly ABMAT Sit-ups
~Straight Arm Burpees or Burpees using a box

Level 2/RX
10-9-8-7-6-5-4-3-2-1:
~Thrusters 95 / 65
~Toes to Bar
~Lateral Barbell Burpees

Level 3/RX+
10-9-8-7-6-5-4-3-2-1:
~Thrusters 115/85
~Toes to Bar
~Bar Facing Burpees

CrossFit East Indy: Workout of the Day for Monday 11.11.19 – Veterans Day

Jack

Complete as many rounds as possible in 20 minutes of:
~115/85 pound Push press, 10 reps
~10 KB Swings 53/35
~10 Box jumps, 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

November 2019 – Athlete Spotlight – Megan Speer

  • Name: Megan Speer
  • Joined CrossFit East Indy: October 2016
  • Profession: Burn Nurse
  1. What led you to CrossFit? I did a lot of cardio and not much weightlifting and I wanted to try something new.
  2. What has surprised you the most about CrossFit? How much support and encouragement I get from everyone, Coaches and fellow CrossFitters!
  3. What is the movement that you love the most, and why? Deadlifts and cleans!
  4. What would you tell someone that is on the fence about CrossFit and not sure whether to try it out or not? Just try it! Don’t be intimidated! Everyone starts somewhere and there are modifications for everything. You have nothing to loose! You won’t be sorry!
  5. What is your proudest accomplishment thus far? Finally getting Double Unders and Toes to Bar!
  6. What do you love most about CrossFit East Indy? I like how the programming is designed for all fitness levels and it’s designed to get you better.
  7. Other than training, what is the one hobby you most enjoy? I love to spend time with my sons, read and go to concerts.
  8. When you need motivation, what do you think about? I think about staying healthy and strong so my kids don’t have to take care of me when I get older.
  9. What is a Fun Fact about yourself: I grew up in a house full of girls and now I’m the only girl. I have a husband, 3 sons and 2 boy dogs.

CrossFit East Indy: Workout of the Day for Saturday 5.18.19

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
In Teams of 3, with a 30:00 Time Cap:In Teams of 3, with a 30:00 Time Cap:In Teams of 3, with a 30:00 Time Cap:
3 Rounds:3 Rounds:3 Rounds:
~60 Cal Bike or Ski~50 Cal Bike or Ski~40 Cal Bike or Ski
~60 Barbell-Facing Burpees~50 Barbell-Facing Burpees~40 Barbell-Facing Burpees
~60 Kettlebell Swings 70/53~50 Kettlebell Swings 53/35~40 Kettlebell Swings 53/35
… Directly into:… Directly into:… Directly into:
~21 Clean and Jerks 135/95~21 Clean and Jerks (115/85)~21 Clean and Jerks 95/65 or less
~21 Clean and Jerks 155/105~21 Clean and Jerks (135/95)~21 Clean and Jerks 115/85 or less
~21 Clean and Jerks 185/125~21 Clean and Jerks (155/105)~21 Clean and Jerks 135/95 or less
~21 Clean and Jerks 205/135~21 Clean and Jerks (185/125)~21 Clean and Jerks 155/105 or less
~21 Clean and Jerks 225/155~21 Clean and Jerks (205/135)~21 Clean and Jerks 185/125 or less
*Teams of 2 – 40, 40, 40, 18’s on C&J*Teams of 2 – 36, 36, 36, 18’s on C&J*Teams of 2 – 30, 30, 30, 18’s on C&J
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 9AMRAP 9AMRAP 9
~3 minute Max GHDSU~3 minute Max GHDSU~3 minute Max V-ups
~3 minute Max Weighted Situps #15~3 minute Max Weighted Situps #10~3 minute Max Weighted Situps #5 or less
~3 minute Max ABMAT Sit-ups~3 minute Max ABMAT Sit-ups~3 minute Max ABMAT Sit-ups

CrossFit East Indy: Workout of the Day for Friday 5.17.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Riley, Aaron F., Jerry
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • Please let me know if you are involved in any other events or have news to share

MOBILITY & Activation – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 8:00

AMRAP 3

  • 10 Banded Pull Aparts
  • 50′ Side Shuffle
  • 10 Push-ups
  • 50′ Side shuffle

Then, Stretching warm up – Coach led

STRENGTH – 10:00 to 30:00

Split Jerk – Every 2 minutes

  • 3 Sets of 3: Jerk Drive – 65%, 75%, 85%
  • 4 Sets of 2: Pausing Push Jerk – Two seconds in dip, two seconds in the catch.
  • 5 Sets of 1: Push Jerk, Build to a heavy single for the day

CONDITIONING – 35:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 25AMRAP 25AMRAP 25
~Run 200 Meters~Run 200 Meters~Run 200 Meters
2 rounds of: 2 rounds of: 2 rounds of:
~4 Bar Muscle-ups~8 Pull-ups~5 Pull-ups or mod
~20 Push Ups~16 Push Ups~10 Push Ups or mod
~16 Pistols~24 Air Squats~15 Air Squats
~Run 400 Meters~Run 400 Meters~Run 300 Meters
2 Rouunds of:2 Rouunds of:2 Rouunds of:
~4 Bar Muscle-ups~8 Pull-ups~5 Pull-ups or mod
~20 Push Ups~16 Push Ups~10 Push Ups or mod
~16 Pistols~24 Air Squats~15 Air Squats
~Run 600 Meters~Run 600 Meters~Run 400 Meters
2 Rouunds of:2 Rouunds of:2 Rouunds of:
~4 Bar Muscle-ups~8 Pull-ups~5 Pull-ups or mod
~20 Push Ups~16 Push Ups~10 Push Ups or mod
~16 Pistols~24 Air Squats~15 Air Squats
~Run 800 Meters~Run 800 Meters~Run 500 Meters
2 Rouunds of:2 Rouunds of:2 Rouunds of:
~4 Bar Muscle-ups~8 Pull-ups~5 Pull-ups or mod
~20 Push Ups~16 Push Ups~10 Push Ups or mod
~16 Pistols~24 Air Squats~15 Air Squats
~Run 1000 Meters~Run 1000 Meters~Run 600 Meters
2 Rouunds of:2 Rouunds of:2 Rouunds of:
~4 Bar Muscle-ups~8 Pull-ups~5 Pull-ups or mod
~20 Push Ups~16 Push Ups~10 Push Ups or mod
~16 Pistols~24 Air Squats~15 Air Squats
~Run 1200 Meters~Run 1200 Meters~Run 700 Meters
2 Rouunds of:2 Rouunds of:2 Rouunds of:
~4 Bar Muscle-ups~8 Pull-ups~5 Pull-ups or mod
~20 Push Ups~16 Push Ups~10 Push Ups or mod
~16 Pistols~24 Air Squats~15 Air Squats
*Can Sub Row for Run*Can sub row for Run*Can sub row fro run

CrossFit East Indy: Workout of the Day for Thursday 5.16.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Aaron, Riley, Jerry
  • 6.22.19 – Strength In Our Streets
  • 7.13.19 – Sweat Angels
  • 10.1.19 – CrossFit Open
  • Please let me know if you are involved in any other events or have news to share

MOBILITY & Activation – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP – 0:00 to 10:00

0:00 to 04:00

AMRAP 4

  • 5 Broad jumps
  • 5 Russian Kettlebell Swings
  • 5 PVC Overhead Squats

Then, Stretching warm up – Coach led

GYMNASTICS – 10:00 to 17:00

***Movement skill work of your choice OR Handstand Walk Progression***

~Kick up on wall
~Toes on wall handstand
~Nose and toes to Wall
~Nose and toes to wall moving down the wall
~Nose and toes to wall into free standing handstand
~Free standing handstand hold in square
~Handstand Walk
~Handstand Walk around obstacles and over plates

STRENGTH/OLY – 17:00 to 40:00

17:00 to 20:00 – Barbell Warm-up

  • 5 Overhead Squat
  • 5 Muscle Snatch
  • 5 Power Snatch from above knee
  • 5 Power Snatch From Below the Knee
  • 5 Squat Snatch from Below the Knee

20:00 to 40:00 – Snatch

  • 0:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
  • 1:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
  • 2:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
  • 3:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
  • 4:00 – Rest
  • 5:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
  • 6:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
  • 7:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
  • 8:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
  • 9:00 – Rest
  • 10:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 12:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 14:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 16:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 18:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 20:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee

*Start light and build in weight every set

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 rounds for time of: 3 rounds for time of: 3 rounds for time of:
~400m Run ~400m Run ~300m Run
~20 Alt. DB Snatch 70/50~20 Alt. DB Snatch 50/35~20 Alt. DB Snatch 35/25 or less
~16 Toes to Bar~12 Toes to Bar~12 Hanging Knee Raise
If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.

ACCESSORY – After Class

~ROMWOD