The Bengals
affiliate • March 27, 2017
CrossFit Hakkapeliitta – CrossFit
Front Squat (3-3-3-3-3)
Extra Credit
10 Barbell Rollouts
6 Front Squats (135/95lbs)
3 Rounds
* Scale ROM for Barbell Rollout as needed.
* Scale load for Front Squats as needed — This should be done sub 5min.
Workout Brief
Strength day with extra credit to give more work to those who want it.
For experienced athletes, go heavy across all 5 sets. You should be able to work around 80% of your 1RM for all 5 sets. Lifting this way means you lift more total volume vs. working up to a heavy 3 rep. Use the latter method for newer people or if you are struggling with any technical issue or injury. You’ll still gettime under tension, get to form a progressive relationship with heavy loads rather than throwing yourself into heavy sets from the start. Know yourself and know who should be doing what version of the workout.
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Previous WODs
Finally on our tour of the macronutrients are Fats! Another term you might be familiar with that is similar is Lipids, and the distinction is that lipid is a broader term. Kind of a square-rectangle relationship if you will. While fat has been the villain in the past, it is making its way back into ...
The post Nutrition 101 – Fats (November 2021) appeared first on CrossFit Hakkapeliitta.
We have a couple new members we would like to introduce. If you see Tony or Mike at the gym, please welcome them! Here is a little bit about them, and what brought them to CrossFit Hakk! Tony DuPont Tony has lived most of his life in the UP, outside of about 6 years affiliated ...
The post October New Member Spotlights appeared first on CrossFit Hakkapeliitta.
Before we get to the definition, I want to finish off the remaining three defining characteristics of foundational movements: Universal Motor Recruitment Patterns – How similar are the movements? Functional movements have tremendous carry over and skill transfer to other functional movements, and by training functional movements you will get better at other things. For ...
The post Functional Movements Part 2 (October 2021) appeared first on CrossFit Hakkapeliitta.
Things just keep getting better – this is biggest committed club of the year so far with 24 of our members attending 15 or more classes in October! Here are the members that made it in October! Renee Hiller Angela Price Katie LaCosse Rochelle Spencer Clint Johnson Amanda Hoffman Sharon Colbert Aaron Persenaire Hannah Soumis ...
The post October Committed Club appeared first on CrossFit Hakkapeliitta.
Here we have our Committed Club members (attended 15+ classes) for September! Renee Hiller Katie LaCosse Rochelle Spencer Hannah Soumis Joanne Coponen Moira Tracey Sunit Girdhar Julie Jalkanen Sandi Mattson Michelle Miller Gerald Huffman Amanda Hoffman Gavin McBride Kartik Iyer Angela Price Sharon Colbert Nicole Heinonen Dana Norman Tanya Kangas Kim Dunnebacke Clint Johnson Laura ...
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Wow – where has the summer gone?! Here are some very belated celebrations for member accomplishments in the back half of the summer… First – our committed club members for July! Remember – committed club status requires attending at least 15 classes in any given month. Here are the members that achieved this in July: ...
The post July and August Committed Clubs and 100 class Milestones appeared first on CrossFit Hakkapeliitta.
We say that Crossfit utilizes functional movements, but what does that really mean? Plugging the word “functional” into the Google machine gives two definitions, the second of which I like better: “designed to be practical and useful, rather than attractive.” However, this is still not good enough for us in Crossfit and therefore, we have ...
The post Functional Movements Part 1 (September 2021) appeared first on CrossFit Hakkapeliitta.
August Post: Nutrition 101 – Carbohydrates Continuing our macronutrient discussion From June, we will delve into Carbohydrates this month, affectionately referred to as Carbs. Much like protein, carbohydrates are composed of carbon, hydrogen, and oxygen atoms, however, they do not contain nitrogen atoms. Their primary role in humans is to serve as an energy source ...
The post Nutrition 101 – Carbohydrates (August 2021) appeared first on CrossFit Hakkapeliitta.
Katie Kozma Katie is originally from Hesperia, MI (a small town in the lower peninsula), but now resides in Baraga. She decided to join CrossFit because she was looking to restart her fitness journey and she decided to complete a Spartan race and thought CrossFit would be the perfect thing for training. Her favorite part ...
The post New Member Spotlights! appeared first on CrossFit Hakkapeliitta.
What is Intensity? When looking at the definition of Crossfit, we are presented with three distinct parts. Constantly varied functional movements performed at high intensity. We discussed “constantly varied” in March, and now we are going to tackle the last part – intensity. And you can probably see where we will be going after that… ...
The post What is Intensity? (July 2021) appeared first on CrossFit Hakkapeliitta.
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