FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.

5K Run For Charity LAST DAY TO SIGN UP IS MAY 1st.
Member JJ is putting a team together to run in the "Run to Remember" Chicago Police Memorial Foundation 5K on May 4th at 8am. The team will be running in memory of his friend's close friend that died on the job. If you're interested please send me or JJ an email at jjames4@uic.edu. The fee is $35 and you can read about the event and register for it at http://www.cpdmemorial.org/run/ . If you sign up online register under "Team Darrel Hernandez".  


WOD

A: 3 Rounds for time: 
Run 400m
15 Box Jumps
15 Wallbals

B: 3 Rounds for time: 
Run 400m
30 Box Jumps 24"/20"
30 Wallballs 20#/14#

FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.

5K Run For Charity LAST DAY TO SIGN UP IS MAY 1st.
Member JJ is putting a team together to run in the "Run to Remember" Chicago Police Memorial Foundation 5K on May 4th at 8am. The team will be running in memory of his friend's close friend that died on the job. If you're interested please send me or JJ an email at jjames4@uic.edu. The fee is $35 and you can read about the event and register for it at http://www.cpdmemorial.org/run/ . If you sign up online register under "Team Darrel Hernandez".   

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

WOD
A: 6 Rounds
6 High Pull Snatch
6 Bent Row
6 Good Morning Push Press
6 Front Squat
:30 Rest

B: 6 Rounds 

8 High Pull Snatch
8 Bent Row
8 Good Morning Push Press
8 Front Squat
:30 Rest  
Weight 75#/45#

Happy Friday!!

FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.


Strength/Skill
Max Pull Ups
Max Push Ups


Grabbed this WOD from our old trainer at CrossFit Roselle. Looks pretty good.

WOD
A:
Tabata (4 rounds) "bottom to bottom" squats (see video below) followed by 1200m run for time.  
The Tabata squats are scored by the lowest rep count in any set.  You must then immediately run 1200m for time.

B:
Tabata (8 rounds) "bottom to bottom" squats (see video below) followed by 1200m run for time.  
The Tabata squats are scored by the lowest rep count in any set.  You must then immediately run 1200m for time.

You will be timed on your 1200m run/row and subtract your lowest round of squats in seconds from your run/row time and that will be your score.

This should be fun.

 

 

REST DAY!!

Intimidating WODs - Do you often find yourself looking at the WOD before coming in and thinking "Damn! This one's going to suck. I don't know if I can get through this one. Maybe this is the one I quit and don't finish finally....." Well it's perfectly normal. Every WOD we do turns into a fight with yourself. There is always that mental aspect of the WOD where you're feeling discomfort and you just want to make it stop. That's when you keep going. It feels great once you finish the actual WOD. Don't let these tough looking WOD's intimidate you. We all suck at something and chances are that something is going to come up in a WOD. Deal with it, fight it, and take it on so that eventually you don't suck at it so much and you can move on to the next thing you need improvement on. We ALL have movements that we need to  improve on. Keep coming in and keep fighting the mental and physical fight and even though we can scale, challenge yourself. In the end you will feel so much better for accomplishing some of the crazy shit we do. 

 FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.


Miss a workout? Come make it up or come in and work on some mobility or a skill.Don't let the rain stop you from coming in.
 


Here's a good segment on the Dr. Oz Show on Paleo:
Dr Oz Show on Paleo 

Dimitris, Marissa, Matt D and Matt R sporting the new t-shirts

FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you. 
 
WOD 
Back Squat 5-5-5-3-3-3

Then

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

Then
 
Turkish Get Up 5 x 5 (No failed reps. Select weight that is manageable for 5 sets of 5 reps)

Overhead squats

4PM SESSION STARTING MAY 6TH!

FREE SATURDAYS!For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you. 



WOD

A: For Time:
400M Run
15 Thrusters 
400M Run
9 Thrusters
400M Run
6 Thrusters

B: For Time:
400M Run
21 Squat Clean Thruster 115#/75#
400M Run
15 Squat Clean Thruster 115#/75#
400M Run
9 Squat Clean Thruster 115#/75# 

If weather does not cooperate we will row.

Jose doing his favorite CrossFit movement. The sit up!

NOTE: Since there is no one RSVP for 12 noon today there will be no trainer available.

FREE SATURDAYS!For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.

5K Run For Charity
Member JJ is putting a team together to run in the "Run to Remember" Chicago Police Memorial Foundation 5K on May 4th at 8am. The team will be running in memory of his friend's close friend that died on the job. If you're interested please send me or JJ an email at jjames4@uic.edu. The fee is $35 and you can read about the event and register for it at http://www.cpdmemorial.org/run/ . If you sign up online register under "Team Darrel Hernandez".

WOD

Snatch 1-1-1-1-1-1-1-1-1-1-1 (Work on form. If its there then move up on weight in small amounts)

Then

Pull up / Toes to Bar 5 x 5 (Strict Form on both)

Then if time permits

Pistol Progressions

Jose Velasquez drive in on his way to work in the mornings from Romeoville to get his workouts in.

Happy Friday!!

Hope everyone survived the floods yesterday. 

FREE SATURDAYS!
For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you. 

5K Run For Charity
Member JJ is putting a team together to run in the "Run to Remember" Chicago Police Memorial Foundation 5K on May 4th at 8am. The team will be running in memory of his friend's close friend that died on the job. If you're interested please send me or JJ an email at jjames4@uic.edu. The fee is $35 and you can read about the event and register for it at http://www.cpdmemorial.org/run/ . If you sign up online register under "Team Darrel Hernandez". 

 


Strength/Skill
Floor Press 5-5-5-3-3-3 

WOD
A: 5 Rounds for time:
8 DB High Pull Snatch (4 each arm)
4 DB Thruster   
4 DB Bent Row
8 DB High Pull Snatch (4 each arm)
:30 Rest


B:10 Rounds for time:
8 DB High Pull Snatch (4 each arm)
4 DB Thruster    
4 DB Bent Row
8 DB High Pull Snatch (4 each arm)
:30 Rest
Use no more than 45% of body weight

Its nice to be able to have all these people on pull ups at one time.

REST DAY!!!

NOON SESSION CANCELED!! Since there is no one RSVP'd for the noon session today and we have  a flooded basement, class is canceled. See the rest of you tonight.

Miss a workout? Come make it up or come in and work on some mobility or a skill.Don't let the rain stop you from coming in. Unless of course your route is flooded.


FREE SATURDAYS:
For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try or simply come workout with out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you. 

5K Run For Charity
Member JJ is putting a team together to run in the "Run to Remember" Chicago Police Memorial Foundation 5K on May 4th at 8am. The team will be running in memory of his friend's close friend that died on the job. If you're interested please send me or JJ an email at jjames4@uic.edu. The fee is $35 and you can read about the event and register for it at http://www.cpdmemorial.org/run/ . If you sign up online register under "Team Darrel Hernandez". 

 

Another example of how hard Allan works every time.

WOD 

A: 3 Rounds for Time: 
5 Power Clean 
5 Knee Tucks
5 Front Squat
5 Knee Tucks
5 Deadlifts
5 Knee Tucks

B: 3 Rounds for Time: 
5 Power Clean  185#/125#
5 Strict Toes to Bar
5 Front Squat 185#/125#
5 Strict Toes to Bar
5 Deadlift 185#/125#
5 Strict Toes to Bar

Marisol getting good on her lifts.

Sorry!!

Prayers go out to the victims and their families at the Boston Marathon. We are happy to say Lupe and Monica are both fine.


WOD

A: "Barbara" 3 rounds
10 Ring Rows
30 Push Ups
40 Sit Ups
50 Squats


B: "Barbara" 3 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Time each round.


Compare to 12/18/2012

Luana working on her lifts.

Welcome back hope everyone's ready to work this week.

Good job to Mardy Gould, Brian Burns, Allie Ancona and JJ for competing in this weekends Garage Games Amplify Open. 

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

Rest 5 minutes

100 Push ups (not timed)
Make sure chest to ground on each rep

Good luck to Lupe Arriaga in her Boston Marathon today!

Lupe's Bib Number is 19704 if anyone would like to track her.

Mardy, Allie and JJ at the Garage Games Amplify Open.

WOD

A: 3 Rounds for time:
Row 250m
10 Burpees
75 Singles

B: 3 Rounds for time:
Row 500m
21 Burpees
75 Double Unders

Saturday morning partner WOD

 

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill.

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



WOD
A: AMRAP in 10:00
10 Barbell Push Press
10 Kettlebell Swings
10 Box Jumps

B: AMRAP in 20:00
10 Barbell Push Press 115#/85#
10 Ketllebell Swings 55#/35#
10 Box Jumps 24"/20"

Saturday morning dodge ball warm up.

 

If you haven't noticed by now we have added additional spots to all sessions. Please get in the habit of RSVP'ing to whatever session you plan to attend. Thank you.

WOD

A: 2 Rounds for time:
75 Singles
25 Overhead Squats (PVC)
15 Ring Rows

B: 2 Rounds for time:
75 Doubleunders
50 Overhead Squats 95#/65#
25 Pull ups




5:30am Crew

Well now that the Games Open is done we can get back to normal. Regionals start May 17th. This year they will be held at Navy Pier. They are very fun to watch. I'll be judging this year again. I encourage all of you to come out and watch these athletes from our region. It is very impressive.


WOD

Clean 1-1-1-1-1-1-1-1-1-1

Then

Toes To Bar 4 x 10

Then if time permits

Pistol progression

She's back! Liliana will be back running sessions this week with her improved spine.

Open WOD 13.5!

Last and final open WOD. What a way to end the open.  This will be a physical and a mental challenge.

WOD
13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.


Here are some good tips for 13.5.

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 13.5 open WOD.

Please note our class sizes have increased now that we have more space.  Be sure to RSVP for your spot and get to class on time. 


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

WOD
A: "Mini Annie"
50-40-30-20-10

Singles
ABMAT Sit ups

B: "Annie"

50-40-30-20-10

Double Unders
ABMAT Sit ups

Luke doing his Turkish Get Ups with 90lbs. Luke is leaving us this week for work out in California. He'll be missed. Good luck Luke and come back any time. 

WOD

A: 3 Rounds for Time: 

1 Turkish Get Up Right
1 Turkish Get Up Left
5 Ring Rows

Work on Turkish Get Up form

B: 7 Rounds for Time: 

1 Turkish Get Up Right
1 Turkish Get Up Left
5 Strict Pull ups

Turkish Get up loading at 50% of bodyweight. 

Saturday morning runs

 

Welcome!

To our new location. Remember we are now located at 726 Foster Ave. we are right behind the old gym. 


WOD

Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight to each set to get to your heaviest set. Work on form as well)

Then

4 x 10 Toes to Bar (No momentum or kip)

Then if time allows

Work on Pistols or progressions

Mario on his box jumps last week.