Paleo Challenge Day 4

Remember that the first 2 weeks of starting back up on Paleo are the toughest. Fight through it like a WOD. Stick to buying veggies and some fruits depending on your goals. If you'd like some documentation on what foods to eat and what certain foods do to you let me know and I can email you some documents.

Great job everyone for tackling Fran this week.

Upcoming Events - we will starting doing a BBQ/WOD get together with CrossFit Enclave and CrossFit Roselle. Each year one gym will host the BBQ at their location. This year it will be held at CrossFit Enclave. It will be on July 27th so mark your calendars. More information will follow, we are working out the details.

Schedule Change for 4th of July Week - Next week. the only schedule change will be Closed on Thursday, 07/04 and no 5:30 session on Friday morning. There will still be a noon, 4pm, 5pm, 6:15pm and 7:30pm on Friday 07/05.

Strength/Skill

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

WOD

4 x 400m Run

rest 2 minutes
(Keep track of each run's time add up all 4 rounds for total time)

Paleo Challenge Day 3

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.

Upcoming Events - we will starting doing a BBQ/WOD get together with CrossFit Enclave and CrossFit Roselle. Each year one gym will host the BBQ at their location. This year it will be held at CrossFit Enclave. It will be on July 27th so mark your calendars. More information will follow, we are working out the details.

Cubs Tickets: a few of us will be going to a Cubs Rooftop game. All you can eat and drink during the game. We have 2 tickets available. 

The game is July 13th at 6pm vs the St. Louis. Cardinals. I guess since its vs St Louis they are pricey. If you're interested send me an email at nolalde@crossfit1013.com or text me at 847-502-8408. Each ticket is $150. 

Day 2 Paleo Challenge

People often think that just because something is Paleo it's ok to eat as much as you want of it. You can eat Paleo and still not get the results you're looking for. Ask a trainer what or how you should be eating if you're not totally sure about it. Let them know what your goals are. Some are looking to lean out, some are looking to perform better in their workouts and others are looking to gain muscle mass. Each goal requires a different way of eating. Also don't get hung up on just having to eat the same old boring foods all the time. Google Paleo recipes online and you'll find a bunch of good recipes out there to make it way more interesting. Breakfast, for instance, doesn't always have to be eggs. You can eat dinner left overs for breakfast. 

Upcoming Events - we will starting doing a BBQ/WOD get together with CrossFit Enclave and CrossFit Roselle. Each year one gym will host the BBQ at their location. This year it will be held at CrossFit Enclave. It will be on July 27th so mark your calendars. More information will follow, we are working out the details.

Reminder, now that its very hot in the gym bring a towel to help you during the workout. 

WOD

A: "Modified Fran"

15-9-6 reps of

Thrusters

Ring Rows

B: "Fran"

21-15-9 reps of

Thrusters 95#/65#

Pull Ups

Early morning Fran. 

Paleo Challenge!

Last minute Paleo challenge. Starting today. No real contest or entry requirement. Just start eating clean today for the next 30 days. I know July 4th is next week but its on Thursday, a rest day, so maybe that will help you stay on track. Take your own before pictures and lets see if can make a change. If you like your results we can post pics.

Upcoming Events - we will starting doing a BBQ/WOD get together with CrossFit Enclave and CrossFit Roselle. Each year one gym will host the BBQ at their location. This year it will be held at CrossFit Enclave. It will be on July 27th so mark your calendars. More information will follow, we are working out the details.

Reminder, now that its very hot in the gym bring a towel to help you during the workout. 

WOD

Clean 1-1-1-1-1-1-1-1-1–1

Then

Goblet Squats 5 x 10 reps

Then

Toes to Bar 4 x 10 reps (strict, no kip)

Great job to members Bobby, Marissa, Trace, Micheal, Lisa  JJ, Amy, Allie and Angel on competing this weekend at the Galt Garage Games this weekend.

It's going to be humid and muggy today so bring a towel if you can. 

WOD
A: AMRAP in 10:00
200 M Run
10 Ring Rows
20 Air Squats
60 Singles

B: AMRAP in 20:00
200 M Run
10 Mountain Climber Pull-up
20 Air Squats
30 Double Unders

HAPPY FRIDAY!

Strength/Skill
Max Height Box Jump

WOD
A: 3 Rounds for time:
5 Manmakers (40/20)
400M Run

B: 5 Rounds for time:
10 Manmakers 40#/20#
400M Run

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.

Sorry!!

I've putting this off as long as I could but we need to get this done.


WOD

Run 5K For Time

or (if you're injured)

Row 5K For Time

Scaled versions of the run will be available just come in.

Remember to bring a towel with you for your workouts. Now that it's getting hot your sweating will be difficult to manage during the workouts.

WOD

A: AMRAP in 10:00
9 Deadlifts
12 Push Ups
15 Box Jumps

B: AMRAP in 15:00 

9 Deadlifts 155lb/105lbs
12 Push Ups
15 Box Jumps 24" / 20"

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

Then

Pull-up 50 reps ( However many sets it takes to total 50 reps.  Stop a 2 reps short of failure. Any grip allowed. )


Then, if time permits

Sit up / Get up 50 reps (Do not Fail, Do not drop the palte) Load with a bumper plate

HAPPY FATHERS DAY!!

Happy Father's Day to all the CrossFit 1013 dads and single moms.

Happy Friday!!

WOD

A: 3 Rounds, 1 min per station, of: 
Burpees
Power Snatch
Box Jumps
Thrusters
Ring Rows
Rest 1 min

B: 3 Rounds, 1 min per station, of: 
Burpees
Power Snatch 75#/55#
Box Jumps 24"/20"
Thrusters 75#/55#
Chest To Bar Pull Ups
Rest 1 min 

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.

Luana's progress after 8 months of CrossFit. She's doing great.

Now that its getting warmer out please start bringing a towel with you to have during your workouts if possible. This will help reduce the amount of sweat on the floor and prevent it from becoming slippery. 

WOD

Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight to each set.  Arrive at a best effort for the day. Total up all your singles)

Then

Turkish Get Ups 5x5

Trace deadlifting 500lbs during his CFT.

WOD

A: For Time
400 M Run
3 rounds
10 Deadlifts
10 Push Press
400 M Run

B: For Time 
800 M Run
5 rounds
10 Deadlifts 225#/150#
10 Push Press 95#/65#
800 M Run

Matt Rimi and Carlos Venegas trying to outdo each other at 330lb on their CrossFit Total deadlifts.

Lets be safe on today's movements. If you feel your form is breaking don't go up in weight and accept what you'e able to do with descent form. We will be doing this again.


 WOD
CrossFit Total 
Max 1 Rep Back Squat
Max 1 Rep Standing Press
Max 1 Rep Deadlift

HAPPY FRIDAY!

If you ever notice that your score or results are not posted correctly by all means please bring it to a trainer's attention to correct it on the system. You work hard at CrossFit 1013 and you should get credit for doing so. We won't think you're a bother at all. We apologize in advance if we enter your stuff incorrectly.

Strength/Skill

Snatch 2-2-2-2-2

WOD

A: For Time

5 Rounds of

150m Row

8 Ring Rows

B: For Time

10 Rounds of

150m Row

8 Pull Ups

Kettlebell Swings, Burpees and Warrior Sit Ups. What a dumb combo.

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.

Strength/Skill

Snatch Deadlift 5-5-5-3-3-3 

(If form starts to break lighten up the load)

WOD

A: 

3 Rounds for Time: 

15 Kettlebell Swings
15 Burpees
15 Warrior Sit ups

A: 3 Rounds for Time: 

30 Kettlebell Swings 55#/35#
30 Burpees
30 Warrior Sit ups

WOD
A: 3 Rounds for Time: 

5 Front Squats

15 Push ups

B: 5 Rounds for Time: 

5 Front Squat 185#/115#

15 Clapping Push ups

Then 50 ring rows no fail. 

Strength/Skill

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

WOD

A: For Time

5 Rounds of

8 DB High Pull Snatch (4 right/4 left)
4 DB Thruster
8 DB Bent Row (4 right/4 left)
8 DB High Pull Snatch (4 right/4 left)

Rest :30

B: For Time

10 Rounds of

8 DB High Pull Snatch (4 right/4 left)
4 DB Thruster
8 DB Bent Row (4 right/4 left)
8 DB High Pull Snatch (4 right/4 left)

Rest :30

Use no more than 45% of bodyweight