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.

 I am very proud of all of you and the PR's I've been seeing. It's been amazing to see how much everyone is improving. Keep up the great work. 

Grouponers please be aware that your Groupons expire 180 (6 months) after you purchased it. Most should be coming due next month. Get your sessions in.

Mardy making his first few muscle ups look easy. 

Benchmark Week Continues...

I hope you enjoyed the easy day of rowing yesterday. I wanted to have all of you fresh for today's WOD.

Grouponers please remember to get your sessions in before your Groupon expires next month.

Also please remember to bring your extra pair of shoes so you don't track water into the gym.


WOD
"Fran"
For Time
21-15-9 reps of
Thrusters 95#/65#
Pull Ups

 Tony Chan's first muscle up recorded.

We saw some pretty good PR's on Grace yesterday. Good job to everyone that did it and congrats on those that PR'd.

Grouponers remember to get your sessions in before your Groupon expires.

NOTE: It will be wet outside today so please bring an extra pair of shoes so you don't get the gym floor wet. Thanks


WOD

4 Rounds of
500m Row
Rest 2 minutes

compare to 01/15/2013

Dan doing his first "Grace" Rx. Good job Dan.

 

Benchmark Week!

This week we will be doing benchmark workouts all week. We will not have strength components all week to be able to perform these WOD's at maximum capacity. I will let you know what your results were on each workout the last time we did. 

Good luck to everyone and let's see who has improved. 

Again please let a trainer know if you have some kind of injury or nagging pain before the WODs. We can always modify/scale any workout. No need to push through an injury. 

WOD

"Grace"
For Time
30 Clean and Jerks 135#/95#
*scale weight accordingly

Happy Friday!!

Well today is the last day of the virtual competition. Like I said earlier in the week we've done well considering we are the youngest gym. Thank you all of you that participated. This will be our last one for the week. Next week we will be doing our benchmark WODs from the beginning of the Paleo Challenge. Lets see how you've improved.

Please remember to RSVP for your sessions and not just show up without RSVP'ing. As you can see our classes are getting full fast and staying full. We are working on figuring out how we can alleviate this. Thanks


Strength/Skill
Deadlift 2-2-2-2-2

WOD
A:10 Min AMRAP
10 Push Press
10 Ring Rows
10 Box Jumps

B: 15 min AMRAP
10 Push Presses, 95#/65#
10 Pull-Ups
10 Box Jumps, 24"/20" (bounding allowed)

She's back...Kind of.

REST DAY!

How is everyone liking or disliking the virtual competition? Give us some feedback if you can. 

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.

Grouponers please be aware that your Groupons expire 180 (6 months) after you purchased it. Most should be coming due next month. Get your sessions in.

Matt R on his back squats

Virtual Competition Continues

I have to say I am very pleased with our gym's performances these last 2 WOD's. Being the youngest gym I really thought we were going to have a harder time. We seem to be hanging in there. You are all doing very well in taking on this week's challenges. Keep up the good work you guys are making us proud. 

Of course it doesn't get easier. 

Strength/Skill
Shoulder Press 3-3-3-1-1-1


WOD
A: 3 rounds for time of 
50 Singles
5 Hang Power Cleans
10 Knee tucks

B: 5 rounds for time of:  (20 min cap)
25 Double Unders
5 Squat Cleans 185#/125#

15 Toes to Bar

Luke and Brad taking on 12.2

INJURIES

A lot of you are starting to express certain injuries or ailments from doing our workouts. As much as we try to prevent them they do happen. There are some things we can do to help you get through the healing of your ailments and or injuries. Mobility work, rest, substitution, etc... Please do not try to work through an injury. Don't try to push yourself through it. Please let a trainer know at the beginning of class if something is bothering you. Depending on the workout we can always find a substitution for a movement. There's nothing wrong with staying off it. Sometimes a long period of rest is needed. You may lose a step in your workout but its way better than being out for months because you've decided push through an injury and got hurt even worse in the process.


Strength/Skill
Weighted Pull Ups
5-5-5-5
 
WOD
A: For time:
250m Row (buy in)
3 rounds of:
15wall balls
10 Push Ups
15 burpees (cash out)
 
B: For time:
500m Row (buy in)
3 rounds of:
25 wall balls
20  Hand Release Push Ups
25 burpees (cash out)

Dana figures out how to make the Goblet Squat/Pull Up WOD easier.

Virtual Competition Week

This week we will push back our benchmark WODs. We've been asked to participate in a friendly virtual competition with CrossFit Roselle (www.crossfitroselle.com), CrossFit Paradox (www.crossfitparadox.com) and CrossFit Enclave (www.crossfitenclave.com). We will all be doing the same WODs all week. We all use WODHOPPER so we'll all be able to see where we stand against the other gyms online. Don't worry we will have scaled versions of the WODs as normal. You will be able to see how their members scaled as well. 

Lets have fun with this. 

I'm still waiting on some pictures from the Paleo challenge. I will be picking the winners soon. 


Strength/Skill
Front Squat 3-3-3-1-1-1

WOD

A: In 10 minutes
15 Hang Power Snatch at on weight
15 Hang Power Snatch add 5lbs
15 Hang Power Snatch add 5lbs


B: Open WOD 12.2 - in 10 Min:
30 snatch 75/45
30 snatch 135/75
30 snatch 165/100
max rep snatch 210/120

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

WOD
A: 15 Rounds for time
2 Air Squats
1 Ring Row

B: 30 Rounds for time
2 Goblet Squats 55#/35# (deep)
1 Strict Pull Up

Tabata Push Ups

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.


Grouponers please be aware that your Groupons expire 180 (6 months) after you purchased it. Most should be coming due next month. Get your sessions in.

Post Paleo Challenge

So the challenge is over. Now is a good time to start adding back some of the things you completely took out during the challenge to see how your body will react to it. If you think you absolutely need rice in your diet then try to put it back in. Do it in moderation and see how you feel afterwards. You don't have to add things back, just add back the ones you really feel you need.

Strength/Skill
Front Squat 5-5-5-3-3-3

WOD
A: 3 Rounds for time
5 Power Cleans
10 Hand Release Push Ups
15 Ring Rows

B: 3 Rounds for time
5 Power Cleans 135#/95#
10 Hand Release Push Ups
15 Pull ups

Emilio back squatting 315lb. Pretty impressive.

Day 30 Paleo Challenge

So today's your last day. Lets hope most of you stuck to it. What did you like/dislike about the challenge? The true idea behind a Paleo challenge is to get people to start thinking about the food choices they make. Also to understand how different foods affect your body good and bad. Good job to those of you that didn't cheat and stuck it out.

If you submitted a before picture please submit an after picture for consideration. We will determine the winners once I've received all after pictures.

Our next Paleo Challenge will be a little different. We will divide the challenge into two groups male and female. We will also include performance measures on benchmark workouts. Before and after pictures will be better taken. It won't be for a while so don't worry.


Strength/Skill
Snatch (practice movement with light weight)

WOD
"Isabel"
For Time:
30 Snatches 135#/95#

As you can see our board is constantly full of names meaning the classes are pretty full. Please remember to RSVP for every class.

Day 29 Paleo Challenge

Paleo challenge ends tomorrow. How are you feeling? How are your cravings? Do you notice any results? Maybe not so much weight loss but maybe body composition changes? Changes in the the way your body feels? No matter what, if you've been following the rules you should notice some kind of changes.

This is a treat I've made a few times that can be considered somewhat Paleo. At least grain free. The chocolate chips are dark chocolate 70% cocoa.

Preheat oven to 375 degrees

In a large bowl combine:
3 cups of almond meal
1 teaspoon baking soda
1 teaspoon salt
2 eggs
1/2 cup of coconut oil
1/2 cup of either honey or agave nectar
1 teaspoon of vanilla extract
1 1/2 cup of dark chocolate chips

Mix well. Put little spoonfuls of mix on parchment or aluminum paper on a baking sheet and cook for 8-10 minutes depending on your oven. Let cool for 8-10 minutes when done.


Strength/Skill
HangPower Snatch 3-3-3-1-1-1

WOD

A: For Time
10 Wall balls
15 Knee Tucks
20 Kettlebell Swings
20 Warrior Sit Ups
30 Reverse Alternating Lunge (15/side)
20 No Push Up Burpees
80 Singles

B: For Time
20 Wall balls 20#/14#
30 Toes To Bar
40 Kettlebell Swings 55#/35#
50 Warrior Sit Ups
60 Reverse Alternating Lunge (30 /side)
70 No Push Up Burpees
80 Double Unders

Erica on her kettlebell swings. Erica is in the Paleo challenge and has been doing great.

Day 26 Paleo Challenge

Happy Friday!!

This is your last weekend on the 30 day challenge. Try to finish on a good note. Also, just because we're done this next week hopefully some of you have learned a thing or two about how to make better food choices and how different foods affect, not only how you feel but also how you perform in the gym.
We will be doing the benchmark WOD's next week. Hopefully you can be there.

Strength/Skill
Shoulder Press 3-3-3-1-1-1

WOD
A: For Time
40 Air Squats
Row 500m

B: For Time:
40 Back Squats (Body weight)
Row 1000M

5:30am crew busting out Tabata pull ups.

Day 25 Paleo Challenge

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.

Day 24 Paleo Challenge

By now you should be feeling the affects of what processed food does to your stomach. If you've done a little cheating here and there throughout these past 24 days did you notice your stomach not feeling so well? Now when you eat bad foods it will be like a party in your mouth but then your stomach will feel the hangover.

Magda Rozko mentioned this recipe for a chocolate mousse/pudding. Sounds a little strange but might be worth a try. Definitely looks good:

ingredients:

• 2 ripe avocados
• 1 ripe banana
• 1/4 cup unsweetened cacao powder
• 2-4 tablespoons coconut milk
• 1-4 tablespoons maple syrup or softened honey* (optional to taste and may not be necessary if the banana is sweet enough – *do not use this if making this recipe on the 21DSD)
• 1/2 teaspoon pure vanilla extract
• Pinch of cinnamon
• Pinch of sea salt
• 1 tablespoon cacao nibs, for garnish

preparation:

• Scoop out the flesh of the avocados into a small food processor, or mash them by hand.
• Add the cacao powder, coconut milk, ripe banana, maple syrup, vanilla extract, cinnamon, and sea salt, and process until creamy, whipped, and well blended. You may whisk the ingredients together as well, if necessary.
• Serve in individual dishes or bowls. Garnish with with cacao nibs (pictured), toasted hazelnuts, or coconut

Strength/Skill
Back Squat 3-3-3-1-1-1

WOD
A: For Time:
For Time
10 Box Dips
1 Ring Rows
9 Box Dips
2 Ring Rows
8 Box Dips
….
1 Box Dip
10 Ring Rows

B: For Time
10 Ring Dips
1 Strict Pull-up
9 Ring Dips
2 Strict Pull-ups
8 Ring Dips
3 Strict Pull-ups
7 Ring Dips
4 Strict Pull-ups
6 Ring Dips
5 Strict Pull-ups
5 Ring Dips
6 Strict Pull-ups
4 Ring Dips
7 Strict Pull-ups
3 Ring Dips
8 Strict Pull-ups
2 Ring Dips
9 Strict Pull-ups
1 Ring Dips
10 Strict Pull-ups

Chocolate Mousse/Pudding

Day 23 Paleo Challenge

Almost there everyone. Day 23. Keep going. Remember get back on the wagon if you fell off this weekend.
 
 
Strength/Skill
Turkish Get Ups 3-3-3-3-3
 
WOD
A:
"Tabata Something Else HALF"
Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where
the first 4 intervals are pull-ups,
the second 4 are push-ups,
the third 4 intervals are sit-ups, and finally,
the last 4 intervals are squats.
There is no rest between exercises.
 
B:
"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.

Compare results to 10/30/2012

Kelly knocking out her double unders during Saturday's partner WOD

Day 22 Paleo Challenge

So how did everyone do yesterday during the Super Bowl? Did you cheat? Did you behave? Did you cheat just a little? Well if you did don't worry just get back at it this week. This is our last week. You should feel much better this week. Your cravings should be more manageable. Your cranky moods should subside. That magic for some of you should be happening.

Lets get back to work this week again.

Strength/Skill
Clean 3-3-3-1-1-1

WOD
A: 1 Round for Time. Total the reps performed on each move. No rest between moves….

30 seconds Rowing (calories)
30 seconds Wall Ball
30 seconds DB Ground to Overhead
30 seconds Box Jump
30 seconds Med Ball Sit ups

B: 1 Round for Time. Total the reps performed on each move. No rest between moves….

1:00 Rowing (calories)
1:00 Wall Ball 20#/14#
1:00 DB Ground to Overhead 45#/25#
1:00 Box Jump 24"/20"
1:00 Med Ball Sit ups 20#/14#

Day 19 Paleo Challenge

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


WOD
A:Every minute on the minute for 10:00
“Dumbbell Bear”
5 Dumbbell Deadlift
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Light Weight


B:Every minute on the minute for 12:00
“Dumbbell Bear”
5 Dumbbell Deadlift
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Loading = 45% of body weight