Referrals - for every person you refer you get $25 off your next month's membership dues.

Reminder, a few of us will be meeting up at Shark City in Glendale Heights this Friday around 8pm for a few drinks and to support member Amanda in her competition. It would be a cool way to hang out outside of the gym. Let us know if you'll be coming.

 

WOD

50 Ring Rows (try to stay on the rings until all 50 are done)

Then

Toes to Bar 10-10-10-10 (Strict. No momentum or kip)

Then

Deadlifts 3-3-3-1-1-1 (max effort)

Referrals - for every person you refer you get $25 off your next month's membership dues.

Reminder, a few of us will be meeting up at Shark City in Glendale Heights this Friday around 8pm for a few drinks and to support member Amanda in her competition. It would be a cool way to hang out outside of the gym. Let us know if you'll be coming.

WOD
A: 3 Rounds for time:
5 Manmakers  

400M Run

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

Compare to 06/21/2013

As you can see classes are getting filled up fast. Please make sure you RSVP for your session and try to stick to that slot. If your desired time slot is filled try to make another one. Remember there are up to 6 days available to RSVP for. Thank you. We still appreciate you all coming though.  

Thank you to everyone that came out to our first Combine BBQ at CrossFit Enclave. CrossFit 1013 was well represented. Great job to all that did the workout as well. It was a fun time. Next year CrossFit 1013 will be hosting the BBQ. Promise the shirts will be a lot better next year.

Strength/Skill
Power Clean 1-1-1-1-1-1-1-1-1-1


WOD
A: "Mod Annie"
50-40-30-20-10
Singles
ABMAT Sit ups

B: Annie
50-40-30-20-10
Double Unders
ABMAT Sit ups

CrossFit Roselle, CrossFit Enclave and CrossFit 1013 owners

Happy Friday!!

REMINDER - We will be closed tomorrow. We are getting together with CrossFit Enclave and CrossFit Roselle at CrossFit Enclave located at 1051 E. Main St (Rt. 72),Unit 104, East Dundee. If you would like to do the workout with us just RSVP on their site http://crossfitenclave.com/. You can also just come and hang out. Should be a good time. We'll have a few heats of the workout and then eat and drink the rest of the afternoon. If you come please bring a small side dish with to share. Hope to see some of you there.

Strength/Skill

Clean 3-3-3-1-1-1 (from the ground. Work up to your max effort. Rest 1-3 minutes in between sets. This should take up most of the hour.)

WOD
Every Minute On The Minute for 7 minutes 

1 Clean from the floor at 75% of your max effort. 

This can be Power or Squat.

Post Workout
100 Abmat Sit Ups (not for time)

  Gerry gets his 1st muscle up

REST DAY!

Upcoming Event - this Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment. Please RSVP at www.crossfitenclave.com for your heat time. It won't be anything too crazy. This will be for fun. Hope to see a lot of you there.

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. 

From now one we won't have extra workouts for Thursdays. Its meant for you to either rest, make up a missed WOD  or work on a skill or a lift. This is a good time for you to work on your weaknesses.

CORRECTION - THIS IS NEXT FRIDAY, AUGUST 2nd.

Last Minute Outing - We'll be going out to Shark City in Glendale Heights for some drinks to help support one of our members, Amanda Olson. She will be competing in a modeling contest and could use our votes. This will be Friday August 2nd. More details to follow.

 

Paleo Challenge Final Day 30

Well the last minute Paleo Challenge ends today. If anyone decide do the challenge and saw a change or had a good or bad experience let me know. If you have any questions please let me know. 

Upcoming Event - this Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment. We should be able to RSVP now at www.crossfitenclave.com. it won't be anything too crazy. This will be for fun. 


License Plate Frames - I still have a few license plate frames available if anyone is interested in one if you are just let me or Liliana know.


WOD 
A: For Time:

1000M Row
400M Run
100 Singles

B: For Time:

2000M Row
800M Run
125 Double Unders 

New member Charlie Pacelli after a good finish on Mondays tough WOD. 

Paleo Challenge Day 29

Upcoming Event - this Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment. We should be able to RSVP now at www.crossfitenclave.com. it won't be anything too crazy. This will be for fun. 
License Plate Frames - I still have a few license plate frames available if anyone is interested in one if you are just let me or Liliana know.

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


WOD 
A: 7 Rounds:
1 Turkish Get Up Right Arm
3 DB Deck Split Snatch (Right) Finish with the left foot forward or leading
1 Turkish Get Up Left Arm
3 DB Deck Split Snatch (Left) Finish with the right foot forward or leading
:30 Rest

B:10 Rounds:
1 Turkish Get Up Right Arm
3 DB Deck Split Snatch (Right) Finish with the left foot forward or leading
1 Turkish Get Up Left Arm
3 DB Deck Split Snatch (Left) Finish with the right foot forward or leading
:30 Rest

Load Moderately to be able to do the Turkish Get Up and split snatch with good form

Good job to everyone for getting through those 50 of everything and the runs.

Paleo Challenge Day 28

Upcoming Event - this Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment. 

We should be able to RSVP now at www.crossfitenclave.com. it won't be anything too crazy. This will be for fun. 

License Plate Frames - I still have a few license plate frames available if anyone is interested in one if you are just let me or Liliana know.

WOD
A: For Time
15 Box Jumps
15 Jumping Pull-up 
400 m Run 
15 Swings
15 Knees Tucks
400 m Run 
15 Barbell Push Presses
15 Wall Balls
400 m Run

B: For Time: 
50 Box Jumps 24"/20"
50 Jumping Pull-up 
400 m Run 
50 Swings 55#/35#
50 Knees-to-elbows 
400 m Run 
50 Barbell Push Presses 45#/35#
50 Wall Balls 20#/14#
400 m Run

Jamie working on her deadlifts. 

Paleo Challenge Day 25

It's still SUPER HOT today. Hopefully we will have some relief after today for a while. Please come fully hydrated if you're working out today. Don't try to push through the workout to exhaustion. Bring a towel as well. Let's workout safe today.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment. We should be able to sign up for the Combine WOD sometime next week. I'll keep you posted.

Strength/Skill
Deadlift 5-5-5-3-3-3

WOD
A: 3 Rounds for Time:  
10 Hang Snatches
400M Run

B: 3 Rounds for Time: 
10 Deck Snatches 135#/95#
400M Run 

Power snatch is allowed.

Luana gets her toes 2 bar.

Paleo Challenge Day 24

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 Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.
We should be able to sign up for the Combine WOD sometime next week. I'll keep you posted.

License Plate Frames - We ordered a bunch or license plate frames thinking of maybe selling them. Instead we'd like to give them to you, our members, if you're interested. This would be great advertising for us and would really help our gym get it's name out there.
If you would like a plate frame, and are willing to put it on your car, please let me know and I will give you one. We have a limited supply since we weren't sure if anyone would even want them so it's first come, first serve. Email me at nolalde@crossfit1013.com and let me know if you would like one. If you are asking for one please do not waste it by not actually putting it on your car. We can always give it to someone who will use it. If you would like one and would like help putting it on, I'd be more than happy to help you install it. Let us know, and like I said we have a limited supply so let me know soon. 1 plate per person that drives a car only.
Thanks
Norberto

Paleo Challenge Day 23

Note: It will be super hot this week so bring a towel with and drink plenty of water.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment

WOD

A: "Mini Barbara"
3 Rounds for Time
10 Ring Rows
15 Push ups
20 Sit ups
25 Air Squats 
Rest Exactly 3:00


B: "Barbara"
For Time 5 Rounds of
20 Pull-ups
30 Push ups
40 Sit ups
50 Air Squats 
Rest Exactly 3:00

Compare to 12/18/2012
 40 minute time cap

Sisters Luana and Jessica helping each other out on their dips. 

Paleo Challenge Day 22

Note: It will be super hot this week so bring a towel with and drink plenty of water.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment

Strength/Skill
Tire Flips :30 - :30 - :30
(3 Sets of as many tire flips as possible in 30 second)


WOD
A: For Time 
500M Row
25 Box Jumps
20 DB Power Snatch
15 Push Up
10 Ring Rows
10 Knee Tucks

B: For Time
1000m Row
50 Box Jumps 24'/20"
40 DB Power Snatch (20/side) @ 20% of body weight
30 Spiderman Push Ups
20 Ring Rows
10 Toes to Bar

Busy 4pm

Paleo Challenge Day 21

Gut check. How's the eating going for those taking on the Paleo challenge. Remember, if you're injured and aren't able to do workouts with the intensity you would like too, Paleo is a good option to stay healthy and keep your current body composition or even change it.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment

WOD
Snatch 2-2-2-2-2-2-2-2

Then

Single RDL with Kettlebell 50 each leg. Stop short of failure.

Then

Sit Up / Get Up 50 reps (use same plate as last week)

 

Paleo Challenge Day 18

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.

WOD
Body Weight Fight Gone Bad
3 Rounds, 1 minute per round of:
Pull Ups
Push Ups
Sit Ups
Air Squats
Burpees
Rest 1 Minute
Add total reps

 

Paleo Challenge Day 17.

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 Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.

Paleo Challenge Day 16

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.

WOD
A: Mini "JT"
15-12-9 reps of
Shoulder Press
Box Dips
Push Ups

B: "JT"
For Time 21-15-9 reps of
Hand Stand Push Ups
Ring Dips
Push Ups

Burpee Pull Ups

 

Paleo Challenge Day 15

Here's a good alternative for breakfast:
Summer Breakfast Meatloaf (egg free, nut free)
http://paleomg.com/summer-breakfast-meatloaf/

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.

WOD
A: For Time
4 Rounds of
7 Clean and Jerks
7 Ring Rows

B: For Time
7 Rounds of
7 Grappler Clean and Jerks 135#/95#
7 Pull Ups

Tabata sit ups

 

Paleo Challenge Day 14

We're half way through the 30 days hope some of you are sticking to it or close to it. I'm sure this weekend's BBQ's were a little difficult. Get back at it this week.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.

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

Then

50 Ring Rows (Do not fail)

Then

50 Sit Up Get / Get Ups with a bumper plate. Do not fail.

Here's a cool little video Mardy quickly put together. 

 

Day 11 Paleo Challenge

So part of this Paleo challenge is for you to eliminate everything that might be causing you harm. Things like grains, dairy and legumes. After these 30 days you can try to reintroduce some of the things you would normally eat. Things like yogurt, cheese, oatmeal, etc... When you reintroduce these items make note of how your body feels and reacts. If it doesn't affect your body then bring it back BUT if you notice your body composition changing for the worst or you start to feel uneasy then take it back out.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.
Shirts and girls tank tops are available for the even to purchase. Below are the mock ups. Each will be $25. Please let me know if you're interested in purchasing one soon since we will be taking pre-orders. I would like to have all orders by the end of the week on Sunday if possible. Thanks

WOD 
A: For Time
400 M Run
21 Kettlebell Swings
12 Ring Rows
400 M Run
21 Kettlebell Swings
12 Ring Rows
400 M Run
21 Kettlebell Swings
12 Ring Rows
30 Clean & Jerk

B: Helen + Grace

 For Time
400 M Run
21 Kettlebell Swings 55#/35#
12 Pull ups
400 M Run
21 Kettlebell Swings 55#/35#
12 Pull ups
400 M Run
21 Kettlebell Swings 55#/35#
12 Pull ups
30 Clean & Jerk 135#/65#

Happy 4th of July!!!

Rest Day! Closed Day!

We are closed today for the 4th of July. Take it easy enjoy the day off and the fireworks. Come back ready to work on Friday.

Remember we will not have a 5:30am session tomorrow, Friday. All other sessions will be as scheduled.