Happy Friday!!!

Remember no classes tomorrow, Saturday.  Instead come out to Navy Pier and check out the CrossFit North Central Regional competition. 

A: For Time:

Row 500m

21 Kettlebell Swings 

Row 500m

15 Kettlebell Swings 

Row 500m

9 Kettlebell Swings 

B: For Time:

Row 750m

21 Kettlebell Swings 55#/35#

Row 750m 

15 Kettlebell Swings 55#/35#

Row 750m

9 Kettlebell Swings 55#/35#

College buddies Trace (Zues) and Michael (Hércules) Durango yesterday's WOD

No Rest Day.

No rest day today since most people really didn't come in on Monday. 

This week is a short week. The CrossFit Games North Central Regional Competition will be starting Friday on through Sunday this weekend at Navy Pier. If you get a chance I highly recommend you try to go to at least one of those days to watch. It's very fun and a great time. It's good to see elite athletes do what we all do at a different level. 

NOTE: We will be closed on Saturday for this weekend only due to the games.

WOD 
A: AMRAP in 10:00

1 Power Snatch
1 Front Squat
1 Push Press
1 Power Clean
3 Burpees

B: AMRAP in 20:00

1 Deck Power Snatch
1 Front Squat
1 Push Press
1 Deck Power Clean
3 Burpees

Load is 135#/75#

This week is a short week. The CrossFit Games North Central Regional Competition will be starting Friday on through Sunday this weekend at Navy Pier. If you get a chance I highly recommend you try to go to at least one of those days to watch. It's very fun and a great time. It's good to see elite athletes do what we all do at a different level. 

NOTE: We will be closed on Saturday for this weekend only due to the games.

Strength/Skill

Back Squat 3-3-3-1-1-1

WOD

A: For time:

25 Singles

25 ABMAT Sit-up

25 Push-ups 

20 Double Unders 

20 ABMAT Sit-up

20 Push-ups 

15 Double Unders 

15 ABMAT Sit-up

15 Push-ups 

10 Double Unders 

10 ABMAT Sit-up

10 Push-ups 

5 Double Unders 

5 ABMAT Sit-up

5 Push-ups

B: For time:

50 Double Unders 

50 ABMAT Sit-up

50 Push-ups 

40 Double Unders 

40 ABMAT Sit-up

40 Push-ups 

30 Double Unders 

30 ABMAT Sit-up

30 Push-ups 

20 Double Unders 

20 ABMAT Sit-up

20 Push-ups 

10 Double Unders 

10 ABMAT Sit-up

10 Push-ups

This week is a short week. The CrossFit Games North Central Regional Competition will be starting Friday on through Sunday this weekend at Navy Pier. If you get a chance I highly recommend you try to go to at least one of those days to watch. It's very fun and a great time. It's good to see elite athletes do what we all do at a different level. 

Schedule will be as normal starting Today. We will be closed on Saturday for this weekend only due to the games. 

WOD

A: 3 rounds for time of: 

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

B: "DT"

5 rounds for time of: 
12 Deadlifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#

Memorial Day WOD. 

Memorial Day

Thank you everyone that came out for the BBQ. WE had a great turn out. Some good "Murph" times from the people who did it individually. Thank you as we'll for bringing your side dishes and food to grill. 

This week is a short week. We will only be running 1 class today at 10am. The CrossFit Games North Central Regional Competition will be starting Friday on through Sunday this weekend at Navy Pier. If you get a chance I highly recommend you try to go to at least one of those days to watch. It's very fun and a great time. It's good to see elite athletes do what we all do at a different level. 

Schedule will be as normal starting Tuesday. We will be closed on Saturday for this weekend only due to the games. 

WOD

Team WOD. It will be fun. 

HAPPY FRIDAY!

Few things to note these next few days:

Schedule for this weekend is as follows:
Saturday 9am only then BBQ no need to RSVP. 
Sunday Closed
Monday (Memorial Day) 10am only.
 
BBQ Reminder: We will be having a BBQ/Get together tomorrow. Remember to bring a side dish, desert or some drinks. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there.  

Saturday Workout:  Some of you are expressing concern about the Saturday WOD before the BBQ. The WOD will be "Murph".  Murph is:  For time:  

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 
You will have the option to do te WOD individually, in teams of 2 or in teams of 4. You can decide on Saturday. If you're bringing friends and family we will totally modify the WOD for the, to make it fun and just a bit challenging. We won't make them get sick.The workout is totally optional. You don't need to do the workout to attend the BBQ.

Strength/Skill

Weighted Dips 5-5-5-3-3-3

WOD

Every minute on the minute for 10:00 perform: 

5 DB Deadlift
5 DB Hang Power Clean 
5 DB Thrusters

RX is 45% of your weight. A version is scaled weight. 

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.


Few things to note these next few days:

Schedule for this weekend is as follows:
Saturday 9am only then BBQ
Sunday Closed
Monday (Memorial Day) 10am only.
 
BBQ Reminder: We will be having a BBQ/Get together this Saturday the 25th. Please sign up on the sheet on top of the microwave. Bring a side dish or desert or drinks. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there. 

Saturday Workout:  Some of you are expressing concern about the Saturday WOD before the BBQ. The WOD will be "Murph".  Murph is:  For time: 

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 
You will have the option to do te WOD individually, in teams of 2 or in teams of 4. You can decide on Saturday. If you're bringing friends and family we will totally modify the WOD for the, to make it fun and just a bit challenging. We won't make them get sick.The workout is totally optional. You don't need to do the workout to attend the BBQ.

BBQ Reminder: We will be having a BBQ/Get together this Saturday the 25th. Please sign up on the sheet on top of the microwave. Bring a side dish or desert. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there. 

Saturday Workout:  Some of you are expressing concern about the Saturday WOD before the BBQ. The WOD will be "Murph".  Murph is: 
For time: 

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

You will have the option to do te WOD individually, in teams of 2 or in teams of 4. You can decide on Saturday. If you're bringing friends and family we will totally modify the WOD for the, to make it fun and just a bit challenging. We won't make them get sick. 

Today:

Strength/Skill

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

WOD

A: For Time

Row 500m

20 Thrusters

15 Ring Rows

B: "Jackie"

For Time:

Row 1000m

50 Thrusters 45#/35#

30 Pull Ups

*compare to 12/11/12

BBQ Reminder: We will be having a BBQ/Get together this Saturday the 25th. Please sign up on the sheet on top of the microwave. Bring a side dish or desert. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there. 

WOD 

A: For Time

Run 400m

3 Rounds of "Cindy Modified"

5 Ring Rows

10 Push ups 

15 Air Squata

Run 400m

B: For Time

Run 800m

7 Rounds of "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats 

Run 800m

Kettlebell swings

BBQ Reminder: We will be having a BBQ/Get together this Saturday the 25th. Please sign up on the sheet on top of the microwave. Bring a side dish or desert. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there. 

A: 3 Rounds for total reps

1:00 Burpee

1:00 Power Clean

1:00 Row Cals

1:00 Box Jump 20"

1:00 DB Snatch (Alternating 1 right / 1 left)

1:00 REST 

B: 3 Rounds for total reps

1:00 Burpee

1:00 Power Clean 95#/65#

1:00 Row Cals

1:00 Box Jump 20"

1:00 DB Snatch 55#/35# (Alternating 1 right / 1 left)

1:00 REST 

HAPPY FRIDAY!!

FREE SATURDAYS! Remember for the rest of the month 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: "Nancy" 3 rounds
400M Run
15 Overhead Squat

B: "Nancy" 
5 Rounds for time: 
400M Run
15 Overhead Squat 95#/65#

 

Amy Ancona, one of the 2 tough Ancona sisters.

REST DAY!!

Memorial Day BBQ May 25th. The sheet is on the microwave. Sign up if you plan on coming.  We'll be doing a partner version of Murph. For those that would like to do it on their own will be able to do so. It will be a good time to bring friends and family.


Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Member Steve Niehoff during Tuesday's WOD. His box creation on the right. Check out the little CrossFit 1013 logo on the bottom left hand corner.

FREE SATURDAYS! Remember for the rest of the month 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.


Heads up that on Monday May 27th, Memorial Day, there will be no classes held.




WOD

Back Squat 5-5-5-3-3-3


Then

50 Ring Rows (Do not fail. Adjust your feet position accordingly to be able to get 50 unbroken)

Then

Turkish Get Ups 5-5-5-5-5

An old severe shoulder injury held Patrick back from doing a lot of activities like working out. He decided to give CrossFit a try and we've been slowly working on his shoulder mobility. Back in October he could barely hold a pvc pole with his right arm over his head. Now he's throwing up dumbells with it. He's doing dips along with pushups, movements he never could do before. You're doing a hell of a job Pat keep it up.

Memorial Day BBQ May 25th. Sorry I haven't placed a sign up sheet in the entrance area. It will be there today. Sign up if you plan on coming.  We'll be doing a partner version of Murph. For those that would like to do it on their own will be able to do so. 

WOD 

A: For Time:

50 Wallballs

80 Singles

30 Kettlebell swings

20 Box Jumps

10 Push Ups

5 DB hang power snatches each arm

B:For Time:

100 Wallballs 20#/14#

80 Double Unders

60 Kettlebell Swings 55#/35#

40 Box Jumps 24"/20"

20 Clapping Push Ups

10 DB Power Snatch each arm. (From the ground) 50#/35#

Dimitris sweating out his 6 pack.

WOD

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

Then

Plate Sit Ups 45#/25#  
15-15-15-15-15

Then 

1000m row for time

Emilio after the Saturday morning WOD and a night of some fun.

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
Shoulder Press 5-5-5-3-3-3

 

WOD 

A: 4 Rounds of
400m Run
Rest 3 Minutes


B: 4 Rounds of

800m Run
Rest 3 Minutes


Try to keep a consistent time for each round.

Lisa

REST DAY!

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. Get ready for some running tomorrow. Morning crew might want to bring a long sleeve shirt in case it's a bit cold outside.

Dimitris

 

Memorial Day BBQ Coming!

Who's up for our first CrossFit 1013 BBQ? We'll have a grill to cook on. Everyone can bring one of their favorite dishes. It does not have to be Pale0 by the way. This will be a good time to hang out with some of your fellow members after a WOD on Saturday May 25th. I will have a sign up sheet on top of the microwave for people to sign up that are coming. Feel free to invite your family and friends. They can participate in the WOD or just watch. More details to come.

CLEANING TIP AFTER TIRE FLIPS:

Trainer Emilio asked me to pass this on for those of you that got their clothes dirty during the tire flips. 

Hand wash in a mix of Murphy's oil soap and laundry detergent. Don't run through dryer if stain remains. Rewash it until its gone. Use cold water. 

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

WOD
A: 10 Rounds 
1 DB Power Clean
1 DB Lunge Right
1 DB Lunge Left         
1DB Push Press       
Rest :30


B: 15 Rounds
1 DB Power Clean
1 DB Lunge Right        
1 DB Lunge Left
1 DB Push Press        
Rest :30
Suggested loading of 40% of body weight


KIKI

Below is Kiki. I had a good, yet very concerning conversation with her last summer at a family party we were both at. We discussed diet and exercise and all the issues she’s had in the past with her health and weight. We had just eaten and she was sipping on her usual diet coke. I listened to her and couldn’t help but feel bad for all that she was going through. I asked her to come to our gym once we opened in September and start working out with us. She said she would see if she could do it. When we left the party I told Liliana that I really thought her cousin was in big trouble with her health and she was on her way to a crappy, limited future.

I didn’t hear from Kiki until January when she finally decided to join the gym. She decided to give it a try for health reasons. Kiki had been struggling with her weight and diabetes for years and was taking 2 shots of 60 units of insulin and 4 pills a day and 1 pill for her heart. She started coming 3x/week learning how to move and work hard. She started listening to us about her diet. She went Paleo and even dropped her diet coke addiction. Since then, not only is she losing weight and getting stronger, she has gone completely off her medication, with her doctor's blessing. Her blood work came back from her last visit and her glucose levels are almost perfect! She says she feels great and for the first time she sees a future for herself and her family. Kiki has done a great job and continues to come in, now 4x/week and work hard. She is very motivated and motivating. She has convinced her family to go Paleo as well. She works out mainly in the morning at 5:30am. If you see her, say hello. Good job Kiki and thank you for letting us be a part of your transformation.

Kiki on her fully locked out push press during Tuesday's WOD.