Happy Friday!

Remember we are closed tomorrow. We will be at CrossFit Fire Force doing the workout to raise money for the 19 firefighters that died in the AZ fires. If you're still interested in attending and participating send an email to info@fireforcefitness.com and ask to be put in a heat. I'm sure there are still spots open. The fee will be $20 to workout. All money will be donated to the firefighters' families. Even if you don't want to participate come cheer us on. We will be in the 10:30am and 11:15am heats.

Schedule change for next week Monday only - Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Most of you have noticed new Groupon members coming through the gym. Be cool to them. Say hello, introduce yourself, answer any questions they might have if you can answer them. They will soon be joining the regular classes, space permitting.

Strength/Skill

Push Press 3-3-3

Jerk 1-1-1 

Add weight to each set.  Use your ending weight from your shoulder press this week as the starting load for the push press,  Finish the push press with your opening jerk 

WOD 

A: 3 Rounds

Row 250m

Rest 2 minutes or until a rower is available. 

B: 4 Rounds

Row 500m 

Rest 2 minutes or until a rower is available. 

C: If you have muscle ups:

For time 4 Rounds of

15 Wall Balls 20"/14"

3 Muscle Ups. 

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 Schedule Change:

Saturday 8/31 - Closed (including Groupon sessions)
Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

Its hot today so try to remember to bring a towel with you to have during your workouts. Also please remember to hydrate.

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction. Groupon sessions are available starting today.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place this Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot. There are still spots available

The workout will be:

6 Rounds for Time with a 30 Minute Cap of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

Upcoming Schedule Change:

Saturday 8/31 - Closed (including Groupon sessions)
Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

Its hot today so try to remember to bring a towel with you to have during your workouts. Also please remember to hydrate.

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction. Groupon sessions are available starting today.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.

The workout will be:

6 Rounds for Time with a 30 Minute Cap of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

Strength/Skill
Shoulder Press
5-5-5-3-3-3

WOD
A: AMRAP in 10 mins of:
6 Deadlifts
8 Box Jump Step Ups
10 Push-ups


B: AMRAP in 20 mins of:
6 Deadlifts, 225#/145#
8 Box Jump Step Ups, 24"/20"
10 Push-ups

  

  

Upcoming Schedule Change:

Saturday 8/31 - Closed (including Groupon sessions)
Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

Its hot today so try to remember to bring a towel with you to have during your workouts. Also please remember to hydrate.

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction. Groupon sessions are available starting today.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

 

WOD

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

Then

50 Ring Rows (Don't get off the rings)

Then

Heavy Turkish Get Up Singles (Use the heaviest weight possible without missing or failing
10 per side
Rest as needed

Morning Groupon members Sandra and Monique working on push presses and med ball deadlifts

 

  

Upcoming Schedule Change:

Saturday 8/31 - Closed (including Groupon sessions)

Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

 

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction. Groupon sessions are available starting today.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

WOD

A: For Time

200m Run

10 Push Ups

200m Run

15 Box Jumps

200m Run

15 Kettlebell Swings

200m Run

15 Burpees

200m Run

20 ABMAT Situps

200m Run

 

B: For Time

200m Run

20 Hand Release Push Ups

200m Run

25 Box Jumps 24"/20"

200m Run

30 Kettlebell Swings 55#/35#

200m Run

35 Burpee Pull Ups

200m Run

40 ABMAT Situps

200m Run

 

 

Happy Friday!!

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction. 

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.


WOD
A: FGB Style.  1:00 at each movement with no rest until all 5 movements have been perform. Then 1:00 break 3 rounds total/ Each rep counts towards the score. 
1:00 Swings
1:00 Air Squat
1:00 Hand Release Push Ups
1:00 ABMAT SitUps
1:00 Singles
 
B: FGB Style.  1:00 at each movement with no rest until all 5 movements have been perform. Then 1:00 break 3 rounds total/ Each rep counts towards the score. 
1:00 Swings 55#/35#
1:00 Air Squat
1:00 Hand Release Push Ups
1:00 ABMAT Sit Ups
1:00 Double Unders

Check out Kelly right before her 150 wall balls. 

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

 

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

RSVP NOTE: Please make sure you look at the class title when RSVP'ing. There will be classes title "GROUPON MEMBERS ONLY". If you are a regular member do not RSVP for these sessions. Thank You.

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction. 
 
Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day. 

Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st
Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

WOD
A: 500m Row
50 Wallball
50 ABMAT Sit Ups 

B: For Time
2000m Row
150 Wallball 20#/14#
100 Warrior Situps

 

RSVP NOTE: Please make sure you look at the class title when RSVP'ing. There will be classes title "GROUPON MEMBERS ONLY". If you are a regular member do not RSVP for these sessions. Thank You.

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

WOD
A: For Time
25 Ring Rows
25 Burpees

B: For Time
50 Chest-to-bar Pull-ups
50 Burpees

Note Denise's speed as she pulls herself under the bar. Good job on this 90lb squat snatch. 

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

Deck Snatch 2-2-2-2-2-2-2-2
Adding weight each set working towards the best effort double of the day.

Then

Goblet Squat 5 x 10 Reps

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

Car window stickers and headbands are available for $5. Cash only. We have a limited amount so first come first serve.

Happy Friday!!!

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

WOD

A: 3 ROUNDS

400m Run
15 Ring Rows
15 Push Ups

B: 4 ROUNDS

400m Run
30 Ring Rows
30 Push Ups

Jamie doing her sit up/get ups. Looking good.

REST DAY!!!

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

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've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

RSVP - Remember to do it.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day. More info to follow.

 

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

RSVP - Remember to do it.

WOD

Back Squat 5-5-5-3-3-3 (Adding weight to each set working towards the best effort triple for the day) 

Then

Ring Rows 50 reps (do not fail)

Then

Sit up/Get up 50 reps (Do not Fail) Load with a bumper plate.

Memorial Workout Event for Granite Mountain Hotshots, August 31st, 2013  

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day. More info to follow.

 

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

WOD
A: AMRAP in 10:00

10 Turkish Get Ups (5 each side)
10 Push ups

B: AMRAP in 15:00 

10 Getups (5 right/5 left) 55#/35#
10 Push ups

What you think of the burpee/box jump combo?

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day. More info to follow.

 

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

WOD
A: AMRAP in 10:00
100 Singles
10 Burpee Box Jumps
10 Shoulder to Overhear

B: AMRAP in 15:00
50 Double Unders

20 Burpee Box Jumps
10 Shoulder to Overhear 115#/75#

Congratulations to members Ricardo and Miriam on their marriage this weekend in Riviera Maya.

HAPPY FRIDAY!!

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

WOD

A: 3 Rounds for total reps
1:00 Burpee
1:00 Deck Power Clean
1:00 Row (for calories)
1:00 Box Jump
1:00 DB Deck Snatch (Alternating 1 right / 1 left)
1:00 REST

B: 3 Rounds for total reps
1:00 Burpee
1:00 Deck Power Clean 95#/65#
1:00 Row (for calories)
1:00 Box Jump 20"
1:00 DB Deck Snatch 50#/30#) (Alternating 1 right / 1 left)
1:00 REST

Compare to 05/20/2013 

 

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. 

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

Skill/Strength
Shoulder Press 3-3-3-1-1-1

WOD
A: AMRAP in 12 Minutes of:
15 Kettlebell Swings
400m Run

B: AMRAP in 20 Minutes of:
20 Kettlebell Swings 55#/35#
400m Run 

 

How do everyone's shoulders, wrists and elbows feel today? Good job to everyone for tackling yesterday's WOD. It was a tough one. The overhead squat is a very uncomfortable movement and you all did great not letting it scare you.

We have quite a few new people coming around. If you see a new person please introduce yourself and make them feel at home. Tell them a little bit about yourself.

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

WOD
A: 3 Rounds for Total Time (of runs) and reps:
Run 400m
Max Effort Knee Tucks
Rest 2:00 minutes

B: 4 Rounds for Total Time (of runs) and reps:
Run 400m (all out)
Max Effor Unbroken Toes To Bar
Rest 2:00 minutes

Please start using these wipes to wipe down equipment after your workout. This includes pull up bars, lifting bars, kettlebells, dumbbells, abmats, etc... They are sitting right uner the whiteboard. Thank you.

WOD
A: For Time
12-9-6 reps of
Back Squat
Overhead Squat
Push Jerk

B: For Time
12-9-6 reps of
Back Squat 135#/95#
Overhead Squat 135#/95#
Push Jerk 135#/95#

Thanks to all that made it out on Friday night for Amanda's competition. It was a great time and a great turnout. Sorry for the cat eyes in the picture.

Happy Friday!!

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 tonight 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. Hope you can make it.

WOD

A: "2007"

For time:
Row 500, 

then complete 3 rounds of the following:
15 Ring Rows
7 Jerks

 

B: "2007"
For time:
Row 1000m, 

then complete 5 rounds of the following:
25 Pull-Ups
7 Jerks, 135#/85#

Manmakers

 

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. 

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 tomorrow, 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.

OVER TRAINING 

Some of you have been going at CrossFit consistently since we opened back in September or right around then. You've been doing it with little rest periods in between. You come in work hard and even do a little extra. The stuff can be very addicting. The soreness you feel even gets addicting in a weird way. You've seen some good gains in strength and stamina. 

What I'm also noticing these days is that some of you are starting to show signs of over training. We need to learn to listen to our bodies and let them recover properly. Sometimes it's ok to take a week or two off from doing any kind of training to let your body heal. By healing I don't mean just wait 2 days for the soreness from the last workout to go away. Even though you're not sore your body might still need time to fully recover. 

If you think you might be over training try taking some time off. Take some long walks with your kids, spouses, friends or by yourself. Keep it low key. Get plenty of sleep and rest up your body. You're not going to lose a step and if anything you might come back stronger and make even more gains faster. Regardless, you need to let your body heal sometimes. 

Below are some signs that you might be over training:

1. Lack of Motivation
2. You Feel Especially Sore Following a Big Workout
3. You Stop Seeing Results
4. You Become Restless and Lose Focus
5. You Feel Sluggish All Day
6. Chronic Soreness in Your Joints, Bones and Limbs
7. You’re Sick More Often
8. Changes in mood.
9. Loss of appetite
10. Decreased performance
11. Insomnia
12. You are getting sick or injured regularly
13. Increased resting heart rate
14. Lowered sex drive or sexual dysfunction