2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th. There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please rsvp for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot.  If possible bring a small side dish or desert. Family is welcome  of course.

Strength/Skill
Back Squat 7-7-7-7-7 (use same weight across)

WOD
A: 3 Rounds For Time:
10 Overhead Squats
15 ABMAT Sit Ups
20 Kettlebell Swings

B: 3 Rounds For Time:
15 Overhead Squats 115#/80#
30 ABMAT Sit Ups
45 Kettlebell Swings 55#/35#

Last day for the push up challenge is Tomorrow. Hope everyone got in all their push ups.

Strength/Skill
Back Squat 5-5-5 (add 5lbs to your last working weight)
Shoulder Press 5-5-5 (add 2lbs - 2.5lbs to your last working weight)

WOD
A: For Time
3 Rounds of:
Run 400m
25 Straight Legged Deadlifts 45#/35#
25 ABMAT Sit Ups 

B: For Time
3 Rounds of:
Run 400m
50 Straight Legged Deadlifts 45#/35#
50 ABMAT Sit Ups

Hope everyone was able to get in their 200 push ups through out the weekend. Here's a tip from some of the girls last week. If you're trying to get your 100 push ups all done at once you can do the following: 1 set of 10, 2 sets of 9, 2 of 8, 2 sets of 7, 2 sets 6, 2 sets of 5, 2 sets 4, 2 sets of 3, 2 sets 2, 2 sets of 1 and get them all done. Another way to play with your mind


Strength/Skill

Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: 3 Rounds for Time
5 Shoulder to Overhead
10 Squat Jumps
15 Mountain Climbers
20 ABMAT Sit Ups

B: 5 Rounds for Time

5 Shoulder to Overhead 135#/95#

10 Squat Jumps

15 Mountain Climbers

20 Warrior Sit Ups

WOD

Snatch 1-1-1-1-1-1-1-1-1-1 add weight to each set arriving to your best 1 rep snatch. 

Then

Snatch Pull 3-3-3 (use your last weight from above)

Then

8 Rounds of Tabata ABMAT Sit Ups

Notice Nancy's neutral head position as she's getting ready for a heavy clean.

WOD
A: 3 rounds
50 Singles
9 Hang Power Cleans
10 Front Squats
25 ABMAT Situps

B: 4 rounds
50 Double Dnders
9 Hang Power Cleans 135#/95#
10 Front Squats 135#/95#
25 ABMAT Situps

Congratulations to my brother Guillermo and his wife Tina on the birth of their new baby Juliana Rosa Olalde - born 10/29/13 @ 3:17am - 7lb 1 oz - 20 1/2 inches

WOD
A: AMRAP in 10:00
200m Run
3 DB Shoulder Press
10 Goblet Squats
10 Kettlebell Swings
15 ABMAT Sit Ups

B: AMRAP in 20:00
200m Run
3 Wall Climbs
10 Goblet Squats 55#/35#
15 Kettlebell Swings 55#/35#
20 ABMAT Sit Ups

Wednesday 11/14/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving. 

Strength/Skill

Zercher Squat 5-5-5-3-3-3

WOD

A: 3 Rounds for Time:

10 Spiderman push ups

10 Dumbbell Power Snatches 5/side

10 ABMAT Sit Ups

B: 3 Rounds for Time:

30 Spiderman push ups

30 Dumbbell Power Snatches 15/side 60#/35#

30 ABMAT Sit Ups

Visitor Erin (right) from Green Bay taking in a WOD while in town for business.

 

Wednesday 10/24/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.


We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.

Strength/Skill

Power Clean 3-3-3-1-1-1

WOD

A: AMRAP in 12 minutes of:
3 Shoulder Press
6 Pull Ups/Ring Rows
9 ABMAT Sit Ups
12 DB Swings

B:AMRAP in 15 minutes of:
3 HSPU
6 Pull-ups
9 GHD Sit Ups
12 DB Swings (55lbs /35lbs)