MOVING DAY!!

It's moving day. We'll be moving to our new location after the 10:30 session. Come help out if you're not busy or just come hang out and check out the new place. Some of us will more than likely be there all afternoon. The new gym is in the same complex just behind the old gym.

Starting Monday April 1st we will be having sessions at the new place.

Our new address is:
726 Foster Ave
Bensenville, IL 60106

Open WOD 13.4!

Just a reminder, in case you haven't heard, we are moving location. As of Monday April 1st, we will be located at 726 Foster Ave in Bensenville. We are just moving next door. Classes will continue on Monday as usual at 726 Foster Ave.


Clean and Jerk and Toes to Bar. We will be feeling like Popeye after this one. Good luck to all competitors including the ones not with us this week.



WOD
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Some good tips on 13.4.

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's 13.4 open WOD.

One side.

Strength/Skill
Weighted Dips
5-5-5-3-3-3


WOD
A: 8 Rounds:
6 DB High Pull Snatch
6 DB Single Arm Push Press
6 DB Split Jerk (3 right /3 left)
:30 Rest

B: 15 Rounds:
6 DB High Pull Snatch (3 right/3 left)
6 DB Single Arm Push Press (3 right/3 left)
6 DB Split Jerk (3 right /3 left)
:30 Rest

Select a load no greater than 45% of bodyweight

Monica working hard to be ready for the Tough Mudder. 

WOD

A: AMRAP in 10:00
3 Burpees
5 Box Jumps
7 Plate to Overhead
9 ABMAT Situps

B: AMRAP in 15:00
3 Burpee Pull ups
5 Box Jumps (24"/20")
7 Plate to Overhead (45#/25#)
9 Warrior Sit ups

Post Saturday Partner WOD

I hope everyone's legs have had time to rest this weekend after open WOD 13.3. I think I'm finally feeling ok today.

Reminder we will be moving this Saturday after the 10:30am session. We will have way more room to get our workouts done in. It's exciting for us all.

WOD (none of the below is for time)

• Back Squat 3-3-3-1-1-1 (Adding weight to each set working towards the best for the day)

then

• Hip Bridge Floor Press (Barbell) 5 x 10 (Rest 90 seconds between sets. No failure)

then

• Turkish Get Ups 5 x 5 (Select load based on current level of athletic fitness, meaning make sure form is there to do all sets and reps correctly) No failed reps.

Dimitris gets his first muscle up after a few minutes of instruction with no problem.

Open WOD 13.3

A repeat of last years WOD, this one is "Karen" and 30 muscle ups split by 90 double unders. Not very fun. Especially since we did Karen twice in the last 2 months.





WOD

12 minute AMRAP of:
150 Wall balls 20#/14#
90 Double-unders
30 Muscle-ups

Marissa gets her first muscle up. She is the first girl in our gym to do so. Strict too.

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's 13.3 open WOD.

Liliana's surgery went well yesterday. Can't wait to have her back.

Great job everyone on the mountain climbers yesterday everyone. Those got tough fast.

Open WOD 13.3 will be announced tonight at 7pm. Check it out live at http://games.crossfit.com/. 

Strength/Skill
Clean 10x1
(From the ground)

WOD
A: 3 Rounds:
400m Row
10 Ring Rows
Rest 2:00 between rounds.


B: 4 Rounds:
400m row
20 Pull ups
Rest 2:00 between rounds.

New member Pat Sheehan getting close to full extension on his kettlebell swing. He's come a long way with an old shoulder injury. 

Gut Check!

It's been a few weeks since we finished the Paleo challenge. How is everyone doing these days? Are you continuing to try to make better food choices? Are you struggling with any part/day? Remember your diet also affects your workouts and how you feel through out.


WOD
A: AMRAP in 10 minutes
10 Air Squats
5 Mountain Climbers

B: AMRAP in 20:00
10 Air Squats
10 Mountain Climbers


1 Mountain Climber is 3 steps and 1 push up.

Kiki getting full extension on her kettlebell swings.

Reminder we will be moving to a new location in the same complex. We could use all the help we can get. We will be moving right after the 10:30am session on Saturday March 30th. If you can make it that would be great.



Strength/Skill
Weighted Dips 5-5-5-3-3-3
(Use Bands if needed without weights)


WOD
A: 3 Rounds for Time:
10 Kettlebell Swings
10 Burpees


B: 3 Rounds for Time:
25 Kettlebell Swings 55#/35#
25 Barrier Hop Burpee

Games Open Workout 13.2

This WOD will be fun. How will work this one? Its considered a sprint since it's only 10 minutes. Efficiency is key on all 3 movements. Take a look at the video below to get some tips on how to tackle this WOD. Good Luck!

 

 

WOD

13.2

10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

 

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's 13.2 open WOD.

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

Action after his partner WOD with Mardy. He picked the wrong partner.

Interested in seeing what the workout will be on Friday go to http://games.crossfit.com and watch Annie Thorisdottir and Lindsey Valenzuela perform the 13.2 WOD after it's announced tonight at 7pm. Annie was the women's champion last year and Lindsey took 9th. It should be fun to watch. For those of you that did last week's 13.1 WOD, you should know that Annie scored 209 and Lindsey scored 205. 



Strength/Skill
Back Squat 5-5-5-3-3-3
 then
Ring Push Ups 10-10-10-10-10 (try to go unbroken)

WOD
A: For Time:
Row 1000m

B: For Time
Row 2000m

Ask trainer for your previous 2k time and try to  beat it. 

Fractured Fran. Harder or easier than regular Fran?

You can go on to the CrossFit Games website http://games.crossfit.com/ and look up the the participants in our gym by name. You can see where we all stand against other athletes in our division, region and world. It has some cool videos and stories as well. If you have some time check it out.

WOD
A:Fractured Fran
For Time
25 Thrusters
25 Ring Rows

B: Fractured Fran
For Time: 
45 Pull ups
45 Thrusters 95#/65#

These are fun. We will show you once it starts getting a little nicer outside.

A lot of you are struggling to get into classes more and more. There are more members than there are Grouponers now. This is a good problem to have. Well rest assured we are working on resolving this issue. We will be moving at the end of the month to a bigger facility. This will allow for bigger class sizes and hopefully alleviate some of these RSVP issues. Please be patient. We only have a few weeks left.

That being said we will be asking for some help on the move right after the 10:30am session on Saturday 03/30. With enough of us we should be able to get the move done in no time.

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


Strength/Skill
Snatch 1-1-1-1-1-1-1-1-1-1
Try to get your heaviest snatch.


WOD
A: 3 Rounds for Time:
Row 250M
10 Wallball
10 Ring Rows

B:3 Rounds for Time:
Row 300M
20 Wallballs 20#/14#
10 Pull ups
 

Mardy and Guillermo on their 135# snatches during the Open WOD 13.1

Games Open Workout 13.1

So this is a combination of 2 workouts from last year, 7 minutes of burpess and the snatch WOD combined. 

This will be fun. The following are our CrossFit 1013 team:
Allie Ancona
Amy Ancona
Angel Vasquez
Denise Rosas
Emilio  Ramirez
Jessie James (JJ)
John Yurchick
Julie Delgado
Mardy Gould
Mario Tokarzewski
Norberto Olalde
Robert Lima
Tony Falco

Thanks to all that are participating. This is our gyms first games competition. Good luck to us all.

WOD 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs 

We will track the time it took you finish each set of 30 snatches for the tie breakers.

For those of you not competing you will do the weight you did during the virtual competition:
http://www.crossfit1013.com/2013/02/virtual-competition-week.html
 


http://media.crossfit.com/games/video/HD/Games_13-1_WorkoutStandardsFGr43d7S20_HD.mov

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's 13.1 open WOD.

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.

Hope you guys can make it in after the storm.

The first open WOD will be announced later this afternoon. So far the following people are signed up to compete under CrossFit 1013:

Allie Ancona
Amy Ancona
Angel Vasquez 
Denise Rosas
Jessie James
John Yurchick
Mardy Gould
Norberto Olalde
Tony Falco
Mario Tokarzewski
Robert Lima  

Good luck to us all, it will be fun just to compete. 

Strength/Skill
Dips 5-5-5-3-3-3


WOD
A: For Time: 
15 Back Squat
Row 500M

B: For Time: 
30 Back Squats 225#/145#
Row 1000M 

Sneak Preview

Due to the weather evening sessions are canceled today. Sorry for the inconvenience. 

Classes will resume as usual tomorrow, Wednesday 3/6. 

How's everyone's glutes feel today?

Keep an eye on the website and the facebook page. If the snow gets out of hand we might be canceling classes. 


WOD
3 Rounds, 1 min per station, of: 
Row
Dumbbell Hang Power Clean, 45#/25#
Kettle bell Sumo Deadlift High-pull, 55#/35# 
Burpee Wall ball 20#/14# Rest 1 min 

Rote immediately to the next station every 1 min, the clock does not stop or reset between stations.

There is no A version we will just scale the weight.

Amy figuring out an easier way to do her reverse lunges. 

CrossFit Games Open Begin!

The CrossFit Games Open starts this week. For the next 5 weeks they will announce 1 workout that everyone that is competing will be doing and submitting scores for by Sunday. The workouts will be posted on the games website http://games.crossfit.com/ every Wednesday. We will be doing the open WOD's on Friday's.


Strength/Skill
Zercher Squat 3-3-3-1-1-1


WOD

A: AMRAP in 10 mins of:

8 Ring Rows

16 Reverse Alternating Lunges

48 Singles

B: AMRAP in 20 mins of:

8 Pull Ups

16 Reverse Alternating Lunges 45#/25#

24 Double Unders

New member Mitch doing his first "Karen".

Final Day of Benchmarks!

So today is the last day of our benchmarks. So far we've had an overwhelming amount of PR's this week. Great job everyone.

Remember to bring an extra pair of shoes to work out in. Next week the CrossFit games open WOD's start. We will be doing one open WOD every Friday for the next 5 weeks. For those of us competing, we will be judged on each WOD and must be completed by the following Sunday.


WOD "Karen" For Time 150 Wall Balls 20#/14#