The Biggest Loser - next viewing party. Please, please join us at Addison Trail High School next week, Oct 23rd, at 6pm for a large photo shoot opportunity on Toma's old soccer field followed by the viewing of the next episode in the school Auditorium!
Daily Herald has confirmed their participation...profession photographer AND possible video.
#teamtoma tshirts are NOT required BUT if you have one, please wear it!! If you don't have one and do have a CrossFit 1013 shirt where that. Bring your family, friends, friends of friends...honestly, the more the merry, merrier. Should be fun.
 
WOD
A: Death by Power Clean
Min 1 do 1 power clean
Min 2 do 2 power cleans
Min 3 do 3 power cleans
and so on for 12 minutes.


B: Death by Power Clean, 155#/105#
- Everyone will start with 155#/105# and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135#/95# and start over.

- If you are unable to complete 12 rounds with 135#/95#, drop the weight to 115#/85# and start over.

*your score will be the sum of your weight multiplied by the reps completed at each weight set. 

Biggest Loser - Thursday 6:15 and 7:30pm classes are canceled this week. You're all invited to come watch the premier of The Biggest Loser. One of our very own, Toma Dobrosavljevic, will be on the show. Come by to support him being on the show and working his ass off. Bring a small side dish or appetizer if you'd like. Bring a lawn chair as well.

Strength/Skill

Back Squat 7RM

WOD

A: 3 rounds of: 
AMRAP 3:00

3 Power Cleans
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

B: 5 rounds of:   
AMRAP 3:00

3 Power Cleans 135#/95#
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

Strength/Skill
Snatch 1-1-1-1-1-1-1-1-1-1 (add weight to each set as form allows)

WOD
A: On The 2:00 for 5 Rounds:
5 Hang Power Cleans
30 Singles
7 Ring Rows
 
B: On The 2:00 for 7 Rounds:
5 Power Cleans 70% of 1RM
30 Double Unders
5 Chest To Bar Pull Ups

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

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
Front Squats 
10x3 (use the same weight for all 10 sets)

WOD
A: 3 Rounds For Time
10 Ring Rows
10 Thrusters
10 Power Cleans
200m Run

B: 3 Rounds For Time
3 Rope Climbs
10 Thrusters 115#/80#
15 Power Cleans 115#/80#
400m Run

Happy Friday!!

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks
If you complete 10 rounds, add one rep to each movement for each additional minute. 
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each.

B: EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks 155#/105#
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Strength/Skill
Chest To Bar Pull Ups
7 sets of 10, :50 rest between sets 

 

Schedule Change This Week:    
Monday 6/16 = 9am, noon, 5:30pm and 6:45pm classes are canceled.   
Tuesday 6/17 = 5:30pm and 6:45pm classes are canceled. 
Wednesday 6/18 = 5:30pm canceled
  
2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.


WOD
A: 3 Rounds for Time:
400m Run
21 Power Cleans

B: 3 Rounds for Time:
800m Run
21 Power Cleans 155#/105#

Strength/Skill
Chest To Bar Pull Ups
7 sets of 10, 1 min rest between sets

 

Schedule Change This Week and Next Week Only:  
Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 9am and 10:30am classes canceled. 
Monday 6/16 = 9am and noon classes canceled
Sorry for the inconvenience.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: For Time:
10-9-8-7-6-5-4-3-2-1 
Hang Power Cleans
200m Run after every set of Power Clean

B: For Time:
10-9-8-7-6-5-4-3-2-1 
Power Cleans, 135#/95#
200m Run after every set of Power Clean

Strength/Skill
100 Warrior Situps (Not for Time)

Schedule Change 6/9. Monday 6/9 5:30pm and 6:45pm classes are canceled only. Sorry for the inconvenience. 

WOD  
A: AMRAP 10:00
7 Power Cleans
7 Burpees
200m Run

B: AMRAP 15:00
7 Power Cleans, 135#/95#
7 Burpees
200m Run

Strength/Skill
A.  3×8 Strict Press, same weight for all 3 sets
B.  3×5 Push Press, same weight for all 3 sets
C.  3×3 Push Jerk, same weight for all 3 sets

Strength/Skill
Power Cleans 5-5-5 (add 2lbs - 2.5lbs to your last working weight)

WOD
A: For Time: 
10-9-8-7-6-5-4-3-2-1 reps of
Deck Power Cleans
Ring Rows


B: For Time: 
10-9-8-7-6-5-4-3-2-1 reps of
Deck Power Cleans (75% of your working weight)
Pull Ups

Strength/Skill
Deadlift 5-5-5 (add 10lbs from last working weight)

WOD
A: 3 Rounds For Time
7 Ring Rows
9 Power Clean
15 Wall Balls
1:00 Plank Holds (on forearms)


B: 5 Rounds For Time
7 Strict Pull Ups
9 Power Clean 145#/100#
15 Wall Balls 20#/14#
1:00 Plank Holds (on forearms) 

*25:00 time cap 

Mary had some of the best wall walks yesterday. 

Great job last week on the benchmark WOD's. Just about everyone had a PR all over. I hope everyone is as excited about their improvements as I am. Even if you didn't PR on a certain WOD understand a lot of things can play a factor. Diet, sleep, stress, consistency to name a few. Don't worry too much about it and keep coming in to do work. Things will fall into place. 

I will have Paleo challenge results within a few days. Just have to go through all the scores. 

WOD
A: EMOM for 10:00 
1 Deck Power Clean
2 Front Sqauts
1 Jerk 

B: EMOM for 20:00 
1 Deck Power Clean 175#/115#
2 Front Sqauts
1 Jerk 

Scale accordingly.

Mother and daughters taking on 14.1

WOD 

A: 3 Rounds for Time: 
5 Power Clean 
5 Knee Tucks
5 Front Squat
5 Knee Tucks
5 Deadlifts
5 Knee Tucks

B: 3 Rounds for Time: 
5 Power Clean  185#/125#
5 Strict Toes to Bar
5 Front Squat 185#/125#
5 Strict Toes to Bar
5 Deadlift 185#/125#
5 Strict Toes to Bar

Marisol getting good on her lifts.

Post Paleo Challenge

So the challenge is over. Now is a good time to start adding back some of the things you completely took out during the challenge to see how your body will react to it. If you think you absolutely need rice in your diet then try to put it back in. Do it in moderation and see how you feel afterwards. You don't have to add things back, just add back the ones you really feel you need.

Strength/Skill
Front Squat 5-5-5-3-3-3

WOD
A: 3 Rounds for time
5 Power Cleans
10 Hand Release Push Ups
15 Ring Rows

B: 3 Rounds for time
5 Power Cleans 135#/95#
10 Hand Release Push Ups
15 Pull ups

Emilio back squatting 315lb. Pretty impressive.

Day 8 Paleo Challenge

If you're in the challenge and have not sent in your picture please do so as soon as you can.

A little gut check today. How was everyone's weekend? Did you find it hard to stick to your diet? Did you try to plan out meals throughout the week? Weekends are the toughest. Once you get past them, the week is easier. Remember this is the second week so you're probably still feeling the bad effects of ridding your body of all that crap. 

Good job to those that did the benchmark WOD's last week. Back to normal this week.

Strength/Skill
Power Cleans 3-3-3-1-1-1


WOD
A: For Time
10-8-5 reps of
Plate Thruster
Lateral Plate Hop

B: For Time
20-16-10 reps of
Plate Thruster 45#/25#
Lateral Plate Hop

Welcome back to CrossFit Emilio.

 

Tuesday 11/27/2012

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.

Strength/Skill

Hand Stand Push Ups 5-5-5-3-3-3

WOD

A: For Time

15 Power Cleans
15 Toes to Bar
10 Power Cleans
10 Toes to Bar
5 Power Cleans
5 Toes to Bar

B: For Time

20 Power Cleans 135#/85#
20 Toes to Br
15 Power Cleans 135#/85#
15 Toes to Bar
10 Power Cleans 135#/85#
10 Toes to Bar