Happy Friday!!!

WOD
A: 3 Rounds for Time:
10 Power Cleans
10 Burpees

B: 5 Rounds for Time:
10 Power Cleans 135#/95#
10 Burpees


Strength/Skill
Floor Press 5-4-3-2-1 (increase weight get to heaviest single)
then
2x20 Dumbbell Shoulder Press

Happy Friday!!!

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

Then

Floor Press 5-5-5 (add 2lbs - 2.5lbs to last working weight)

WOD
A: 3 Rounds for Time:
15 Yards Walking Lunges
10 Push Ups

B: 5 Rounds for Time:
15 Yards Walking Lunges 35#/25# (dumbbells or kettle bells on each side)
3 Wall Climb + Push Up

 

HAPPY FRIDAY!!

Nice not to have to worry about no crazy Open WOD. Sad that it's over but nice that it is.

30 Day Push Up Challenge. Starts Monday. 100 push ups every day for 30 days. You can break them up however you want throughout the day. Just get 100 push ups done before you go to bed. If there are push ups in the WOD or warm ups you can count those towards your daily 100 push ups. 

Strength/Skill
Back Squat 5-5-5 (Add 5 lbs to your working weight from Monday for all 3 sets of 5. Take 3-4 sets to warm up to that weight)

Then

Floor Press 5-5-5 (take 3-4 sets to warm up to a working weight. All 3 sets of 5 should be done at the same weight without failure)

WOD
A: For Time:
Row 250m
10 Ring Rows
20 Hand Release Push Ups
30 ABMAT Sit Ups


B: For Time:
Row 500m
10 Squat Jumping Pull Ups
20 Hand Release Push Ups
30 Warrior Sit Ups

Farmers and Lumberjacks

Happy Friday!!!

Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership.

Last Minute Get Together - we will be going to Coaches Corner at 152 Biesterfield Rd in Elk Grove tonight. We'll be there at 8pm, some earlier. Come out and have a few drinks before we start the Paleo challenge. 

Strength/Skill
Floor Press 5-5-5-3-3-3

WOD
A: For Time:
5 Rounds
3 Deadlift
3 Power Cleans

B: For Time:
7 Rounds
3 Deadlift 155#/105#
3 Power Cleans 155#/105#

Post WOD - 50 GHD Sit Ups

Strength/Skill
Floor Press  5-5-5-3-3-3

WOD
6 Rounds 
8 High Pull Snatch
8 Bent Row
8 Good Morning Push Press
8 Front Squat
:30 Rest  
Load moderately

Reminder - Saturday will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.


WOD
Floor Press 3-3-3-1-1-1

Then

Deck Snatch Pull 2-2-2-2-2-2-2-2 

Then if time permits

200M Walking Lunges

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation. 

Strength/Skill
Floor Press 3-3-3-1-1-1  (Increasing load each set working towards the best effort single for the session)

WOD
A: 7 Rounds:
DB High Pull Snatch x 6
DB Single Arm Push Press x 6 (3 right / 3 left)
DB Split Jerk x 6 (3 right / 3 left)
:30 Rest 

 B: Not For Time:
15 Rounds:
DB High Pull Snatch x 6
DB Single Arm Push Press x 6 (3 right / 3 left)
DB Split Jerk x 6 (3 right / 3 left)
:30 Rest 
Select a load no greater than 45% of bodyweight

Groupon Hours Combine with Regular Hours - This will be the last week of special Groupon hours. Groupon members will start joining regular classes next week Monday 09/30.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday through Friday (no 9am on Wednesday) starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up. 

Strength/Skill
Floor Press 5-5-5-3-3-3

WOD

For Time:
Double Under 20
Air Squat 20
Double Under 10
Air Squat 10
Double Under 20
Air Squat 20

Sisters Jessica and Luana run their first 5k since joining CrossFit 1013. These two never did any kind of exercise before CrossFit. They come in consistently now making great gains and improvements. Good job ladies.

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.

Day 9 Paleo Challenge

We're well into the second week of the Paleo challenge. You might still be feeling like crap. Just keep at it. Things will get better. Get creative with your meals.

Reminder this week we will be closed on Thursday July 4th and have no 5:30am session on Friday July 5th.

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

Strength/Skill
Floor Press
5-5-5-3-3-3

WOD
A: 4 Rounds For Time:
8 High Pull Snatch
8 Bent Row 
8 Good Morning Push Press 
8 Front Squat 
:30 Rest  


B: 6 Rounds For Time
8 High Pull Snatch 75#/45#
8 Bent Row 75#/45#
8 Good Morning Push Press 75#/45#
8 Front Squat 75#/45#
:30 Rest 

Compare to 4/29/2013 
 

 

Congratulations Jesse and Melissa!

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

Then

Hip Bridge Floor Press 10-10-10-10-10 (rest 90 seconds in between set use a weight where you will not fail)

Then, if time permits

Turkish Get Ups 5-5-5-5-5 (select a weight where you will not fail)

Members Jesse Olmedo and Melissa Melendez tied the knot Saturday. Congrats to the both of them.

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.

5K Run For Charity LAST DAY TO SIGN UP IS MAY 1st.
Member JJ is putting a team together to run in the "Run to Remember" Chicago Police Memorial Foundation 5K on May 4th at 8am. The team will be running in memory of his friend's close friend that died on the job. If you're interested please send me or JJ an email at jjames4@uic.edu. The fee is $35 and you can read about the event and register for it at http://www.cpdmemorial.org/run/ . If you sign up online register under "Team Darrel Hernandez".   

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

WOD
A: 6 Rounds
6 High Pull Snatch
6 Bent Row
6 Good Morning Push Press
6 Front Squat
:30 Rest

B: 6 Rounds 

8 High Pull Snatch
8 Bent Row
8 Good Morning Push Press
8 Front Squat
:30 Rest  
Weight 75#/45#

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. 
 
WOD 
Back Squat 5-5-5-3-3-3

Then

Hip Bridge Floor Press 5 x 10  (Rest 90 seconds between sets. No failure )

Then
 
Turkish Get Up 5 x 5 (No failed reps. Select weight that is manageable for 5 sets of 5 reps)

Overhead squats

I hope everyone's legs have had time to rest this weekend after open WOD 13.3. I think I'm finally feeling ok today.

Reminder we will be moving this Saturday after the 10:30am session. We will have way more room to get our workouts done in. It's exciting for us all.

WOD (none of the below is for time)

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

then

• Hip Bridge Floor Press (Barbell) 5 x 10 (Rest 90 seconds between sets. No failure)

then

• Turkish Get Ups 5 x 5 (Select load based on current level of athletic fitness, meaning make sure form is there to do all sets and reps correctly) No failed reps.

Dimitris gets his first muscle up after a few minutes of instruction with no problem.

Wednesday 09/26/2012

NOTES:

There will be no Saturday 9/29 9am session. There will only be a 10:30am session sorry for the inconvenience. 

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

Strength/Skill

Floor Press 5-5-5-3-3-3

WOD
A: 3 Rounds of:
5 Clean and Jerks
Sprint 225m
Rest 2 minutes

B: 5 Rounds of:
5 Clean and Jerks (75% of body weight)
Sprint 225m
Rest 2 minutes.

Record your times for each round.