Happy Friday!!

WOD

A: 3 Rounds For Time:

200m Run

15 Kettlebell Swings

9 Ring Rows

B: "Helen"

3 Rounds For Time:

400m Run

21 Kettlebell Swings 55#/35#

12 Pull Ups

Strength/Skill

Back Squat 5x7 (same weight across)

Upcoming Event Friday September 13th: This time it's for one of our own's family members. My wife's cousin, our member Kiki's brother Jr Campuzano is 43 years old, married and father of 5. He was recently diagnosed with an extremely rare adrenal tumor which will require extensive medical treatment. In an effort to raise money for medical expenses, etc., his family and friends will be hosting a Benefit in Jr’s honor.
It is $25 and includes Pizza & Pop. There will also be raffles, split the pot, t-shirt sales and much more!! If are unable to make it but still want to donate, checks made out to the Jr Campuzano Fund can be mailed beginning September 9, 2013 to: Itasca Bank & Trust— 308 W. Irving Park Road, Itasca, Illinois 60143.

This will be another good way for everyone to get together and hang out outside the gym on Friday night. It will be held at the Pyramid Club located at 236 W Lake St in Addison starting at 6:30pm. Hope you can make it. It will be for a good cause.

WOD

A: "Little Helen"
3 Rounds for time:
Run 200m
21 Kettlebell swings
12 Ring Rows

B: "Helen"
3 Rounds for time:
Run 400m
21 Kettlebell swings 55#/35#
12 Pull-ups

Last time we did Helen alone we did it with a row instead of a run on 01/22/2013.

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#

Day 9 Paleo Challenge

Notice we have increased our class cap sizes to 8 now except on Thursdays. That will stay at 6 for now.

This is good Paleo cheat. Not really recommended too many times:
http://paleomg.com/banana-bread-french-toast/

This is a good article from Nancy Venegas on making the Paleo transition:

"Low-carb flu symptoms frequently include headaches, brain fog, constant exhaustion, and a general feeling of being run-down and weak – just like the regular flu. Some people also report intense mood swings, ..." 
www.paleodietlifestyle.com/transitioning-to-paleo/ 


Strength/Skill
Hand Stand Push Ups - work on getting upside down.


WOD
A: "Little Helen"
3 Rounds for time:
Row 250m
21 Kettlebell swings
12 Ring Rows

B: "Helen" (with row)
3 Rounds for time:
Row 500m
21 Kettlebell swings 55#/35#
12 Pull-ups