Wednesday 10/31/2012

HAPPY HALLOWEEN!!

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Upcoming Events:

Our friends over at CrossFit Enclave will having their Grand Opening Saturday, November 3, 10am - 2pm. Come join us for a fun WOD or just to meet more of the CrossFit community.

Strength/Skill

Squat Clean 3-3-3-1-1-1

WOD 

A: 3 Rounds for time:

100 singles

21 Kettlebell Swings

12 Ring Rows

Rest 2 minutes

B: 3 Rounds for time:

50 Double Unders

21 Kettlebell Swings 55#/35#

12 Pull Ups

Rest 2 Minutes

Post times to comments.

More Filthy Fifty

Tuesday 10/30/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Upcoming Events:

Our friends over at CrossFit Enclave will having their Grand Opening Saturday, November 3, 10am - 2pm. Come join us for a fun WOD or just to meet more of the CrossFit community.

Before the workout we'll work on some mobility. A lot of you have different problem areas, hips too tight, shoulders too tight, kneck stiffness, etc....  We'll take some time before the WOD to work on those areas. 

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Joey working on his overhead squat. 

Monday 10/29/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.


Strength/Skill
Bench Press 3-3-3-1-1-1


WOD 

A: For Time:
40 Singles
10 Box Jumps
10 Swings
10 Knee Tucks
10 Push-up
10 Dumbbell Snatches 5/side from the floor
10 Burpees
10 Wall Ball

B:For Time:
20 Double Unders
20 Box Jumps 24"/20"
20 KB Swings (55/35)
20 Toes-to-Bars
20 Ring Push-up
20 Dumbbell Snatches 10/side from the floor (60/35)
20 Burpees
20 Wall Ball 20#/14#

Member Liliana Rivera front squatting 175lbs.

Friday 10/26/2012

Happy Birthday to trainer Liliana!!!!

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.

We will only be a 9am session and not a 10:30am session tomorrow. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.

Strength/Skill

Front Squat 3-3-3-1-1-1

WOD 

A: For Time:

Run 225m
21 DB Swings

12 Pull-up/Ring Rows

Run 225m
21 DB Swings

12 Pull-up/Ring Rows

15 Power Snatch

B: For Time

Run 450m
21 DB Swings 60#/35#

12 Pull-ups

Run 450m
21 DB Swings 60#/35#

12 Pull-ups

15 Power Snatch 130#/95#

Happy Birthday to my beautiful wife and co-trianer, Liliana.

Thursday 10/25/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.


We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013. If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

New CF1013 member Allan Ochoa just finishing up Wednesday's WOD.

Wednesday 10/24/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.


We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.

Strength/Skill

Power Clean 3-3-3-1-1-1

WOD

A: AMRAP in 12 minutes of:
3 Shoulder Press
6 Pull Ups/Ring Rows
9 ABMAT Sit Ups
12 DB Swings

B:AMRAP in 15 minutes of:
3 HSPU
6 Pull-ups
9 GHD Sit Ups
12 DB Swings (55lbs /35lbs)  

 

Tuesday 10/23/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.


We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.


"Filthy Twenty Five"
A: For time
25 Box jump, 20 inch box
25 Jumping pull-ups
25 Kettlebell swings
Walking Lunge, 25 steps
25 Knees tucks
25 Push press
25 Back extensions
25 Wall ball shots
25 Burpees
25 Double unders


"Filthy Fifty"
B: For time
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday 10/22/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday 

 

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.

We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013. 

If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert.  Please come to us with any questions about "Fight Gone Bad" and the event on this day.

 

Strength/Skill

Bench Press 5-5-5-3-3-3

 

 

WOD A or B Trainer will determine

 

A: 12 Minute AMRAP

10 Dumbbell Power Snatches (5 on each side)

10 Box Jumps 

 

B: 12 Minute AMRAP

10 Dumbbell Power Snatches (60#/35, 5 on each side)

10 Box Jumps 24"/20"

 

 

 "Annie"

Friday 10/19/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday 

Reminder to let me know if you'd like a sweatshirt. I will be placing an order next week.

We will only be a 9am session and not a 10:30am session on Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013. 

If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert.  Please come to us with any questions about "Fight Gone Bad" and the event on this day.

Strength/Skill

Front Squat 5-5-5-3-3-3

WOD A or B, trainer will determine:

A: For Time:

10-9-8-7-6-5-4-3-2-1

Burpee Jumping Pull Ups 

Kettlebell/Dumbell Swings

B: For Time:

10-9-8-7-6-5-4-3-2-1

Burpee Pull Ups 

Kettlebell/Dumbell Swings 60#/35#

Grand Opening Heat.

Thursday 10/18/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Mon - Friday

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

If you're interested in purchasing either one of these hoodie sweatshirt let me know. I'll be ordering them next week. 

Wednesday 10/17/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Mon - Friday

Strength/Skill

Power Clean (from the ground) 3-3-3-1-1-1

WOD A or B Trainer will determine:

A: 9-7-5 reps of

Snatch (power or squat)

Pull Ups (with bands or ring rows)

B: 15-9-6 reps of 

Squat Snatch 115#/65#

Chest to Bar Pull Ups

(if your form starts to diminish, trainer will slow you down)

Tuesday 10/16/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Mon - Friday.

Strength/Skill

Squat Snatch 5-5-5-5-5 (use light weight, work on form)

WOD A or B, Trainer will determine: 

A: "Annie's Little Sister"

50-40-30-20-10 reps rounds of:

Singels

ABMAT Sit Ups

B: "Annie"

50-40-30-20-10 reps rounds of:

Double Unders

ABMAT Sit Ups

Heat 1 at our Grand Opening.

Monday 10/15/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

 

Thanks to everyone that came out to our grand opening. We had a great turnout and great participation on the workout.

 

 

Strength/Skill

Shoudler Press 3-3-3-1-1-1

 

 

WOD A or B,trainer will determine:

 

A: On Your Time

Back Squat 20 reps (from rack)

Row 500m

 

B: On Your Time

Back Squat 20 reps (225#/155# - from rack)

Row 1000m

 

 

GRAND OPENING!!!!

The 1013 in CrossFit 1013 is our daughter Jessica's birthday who passed away a little over 4 years ago. She was born October 13th, 1991. We are having our grand opening on what would have been her 21st birthday.

Jessica was in a very bad car accident when she was only a month old. She sustained severe brain damage that caused her to become severely handicapped. She was not supposed to live longer than a month after that accident. Jessica went on to live for 16 years. Our little girl was one of strongest people we've ever known. She went through multiple surgeries and was in pain a lot throughout her life. She lived with discomfort but still showed happiness through her smiles and great laughs. She was tough all the way to the end. Jessica passed February 29^th, 2008 at the age of 16.

When we were trying to come up with a name for our CrossFit gym we thought of how Jessica had so many qualities of what a CrossFitter has, including physical strength and mental strength. Naming our gym using her birthday seemed like a perfect fit. Our logo was also created with Jessica in mind, a tough looking angel because that’s what we think she now is.

Please come and join us to celebrate the grand opening of our gym along with Jessica’s 21^st birthday. Happy birthday Jessica we love you and thank you for looking over us.

 

WOD

“JESSICA”
3 Rounds For Time Of:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#

Cash Out of 91 ABMAT Sit Ups

 

Friday 10/12/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER Tomorrow will be our grand opening from 10am  - whenever. We will start workouts at 10:30am and run heats every 15 minutes. Sign up for a time slot when you come in on the board. There will also be food and music. Bring friends and family. No 9am WOD.


Strength/Skill
Box Squats 3-3-3-1-1-1

WOD A or B Trainer will determine

A: For Time
30 Singles
10 Box Jumps
10 Kettlebell Swings
10 Push Ups
10 Dumbbell Power Snatch (5 on each arm)
10 Knee Tucks
10 Burpees
10 Wall Balls

B: For Time
20 Double Unders
20 Box Jumps 24"/20"
20 Dumbbell Swings 55#/35#
20 Ring Push Ups
20 Dumbbell Power Snatches (10 on each arm 55#/35#)
20 Toes to Bars
20 Burpees
20 Wall Balls 20#/14#

 

Thursday 10/11/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening this Saturday 10/13 from 10am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. Bring friends and family. There is no 9am WOD
REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

Wednesday 10/10/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening this Saturday 10/13 from 10am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. Bring friends and family. There is no 9am WOD.

Strength Skill:

Hang Power Clean 3-3-3-1-1-1


WOD A or B Trainer will determine

A: Lynne 3 Rounds
Bench Press Max Reps
Ring Rows/Bench Press Max Reps

B: Lynne 3 Rounds
Body Weight Bench Press, Max Reps
Pull Ups, Max Reps

Tuesday 10/09/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening this Saturday 10/13 from 10am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. There is no 9am WOD.

Strength/Skill

Hand Stand Push Ups

Turkish Get Ups

WOD A or B Trainer will determine

A:10 minute AMRAP

10 Kettlebell Swings

10 Burpees

B: 15 Minute AMRAP

10 Kettlebell Swings 55#/35#

10 Burpees

Monday 10/08/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening this Saturday 10/13 from 10am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. Bring friends and family.



Strength/Skill:
Shoulder Press 5-5-5-3-3-3


WOD A or B Trainer will determine:

A: 3 Rounds for time
Run 225m
Row 300m

B: 3 Rounds for time
Run 450m
Row 500m

Friday 10/05/2012

NOTES:


There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. 


Strength/Skill
Back Squat 5-5-5-3-3-3


WOD A or B Trainer will determine

 A: 10 Minute AMRAP:
15 Kettlebell Swings
10 Hand Release Push Ups


B: 15 Minute AMRAP:
20 Kettlebell Swings 55#/35#
20 Hand Release Push Ups


Post times to comments.

 

Thursday 10/04/2012

NOTES:


There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music.


REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

  

Wednesday 10/03/2012

NOTES:

There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music


Strength/Skill
Hang Power Clean 3-3-3-1-1-1

WOD A or B trainer will determine:

A: 3 Rounds for time of:
15 Air Squats
10 Ring Rows
6 Kettlebell Push Press (3 each arm)

B: 3 Rounds for time of:
30 Air Squats
20 Pull Ups
10 Kettlebell Push Press 55#/35# (each arm) 

Post times to comments.

 

Tuesday 10/02/2012

NOTES:

There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music


Strength/Skill
Floor Press 3-3-3-1-1-1

WOD A or B, Trainer will determine:

A: 15-12-9 reps of
Deadlifts
Kettlebell Push Press


B: 21-15-9 reps of:>
Deadlifts 225#/135#
Kettlebell Push Press 55#/35#

Post times to comments.