Hoodies - please let me know ny Friday if you're interested in a hoodie. Price is $35. They are unisex. You can email me or put your name on the sign up sheet on top of the water cooler.

Strength/Skill
Snatch Balance 3x3 (Work on movement not heavy weight)

WOD
A: 3 Rounds For Time
400m Run
15 Ring Rows
12 Hang Power Snatches

B: 3 Rounds For Time:
400m Run
21 Pull Ups
12 Hang Squat Snatches 95#/65#

Strength/Skill

Front Squat 1RM

WODS

A: EMOM x 8:00

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

Even: 3 Ring Rows + 3 Box Dips

B: EMOM x 14:00

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

Even: 5 Pull-ups + 5 Ring dips

John's team, "Two Jerks and a snatch" took 5th in the team scaled division this weekend. Eddie took 4th in the men's scaled division.

Strength/Skill
Front Squat 5x7 (use same weight for all 7 sets)

WOD
A: For Time:
15-9-6 reps of:
Thrusters
Ring Rows
Dips

B: For Time:
21-15-9 reps of:
Thrusters 115#/80#
Pull Ups
Dips

Strength/Skill
Chest To Bar Progression 7x6;  :50 rest between sets

WOD
A: For Time:
15 Front Squats
15 Box Jumps
20 Ring Rows
15 Box Jumps
15Front Squats

B: For Time in Teams of 3:
50 Front Squats 145#/100#
75 Box Jumps 24"/20"
100 Pull Ups
75 Box Jumps 24"/20"
50 Front Squats 145#/100#

*Only 1 athlete works at a time

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.


WOD
A: EMOM for as long as possible complete:
3 Thrusters
3 Ring Rows
3 Burpees


B: EMOM for as long as possible complete:
5 Thrusters 75#/55#
5 Pull Ups
5 Burpees


Strength/Skill
Shoulder Press 
EMOMx10: 2 Shoulder Press

We Will be Closed July 4th.

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. If possible bring a small side dish or desert. Family is welcome  of course.

Strength/Skill
Front Squat  7-7-7-7-7
Warm up to one working weight for all 7 sets.

WOD
A: 4 Rounds For Time:
9 Thrusters
10 Ring Rows

B: 4 Rounds For Time:
13 Thrusters, 95#/65#
14 Pull ups

 

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

Happy Friday!!

Strength/Skill
Deadlifts 5-5-5 (add 10lbs to last working weight)

WOD
A: AMRAP in 10:00
5 Overhead Squats
10 Hang Power Snatches
15 Warrior Situps
20 Ring Rows

B: AMRAP in 20:00
5 Overhead Squats 95#/65#
10 Hang Power Snatches 95#/65#
15 Windshield Wipers 95#/65#
20 Pull Ups

Keep going on those push ups. 

Some of you are starting to wonder why we're squatting so much. We're in the middle of a cycle. I appreciate everyone keeping up with it. We're seeing some good gains. Try looking at your benchmarks under your account and look to see where you started on your first working set of squats. We only have a few more weeks left of the cycle so stick with it.

WOD
A: 3 Rounds for Time
5 squat cleans
15 Ring Rows
20 Wall Balls
50 Singles

B: 5 Rounds for Time
5 Squat cleans 115#/80#
15 Pull Ups
20 Wall Balls 20#/14#
50 Double Unders

35:00 cap

Welcome back Kelly. Hope you enjoyed your vacation.

Benchmark Week!

CrossFit Kids - Starts this week Wednesday at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Check the "Schedule and Rates" tab for times and pricing. Make sure you RSVP your child.

Wednesday 6:45pm Classes Canceled for now starting March 5th.

WOD
A: For Time
Row 500m
15 Ring Rows
25 Wall Balls
50 Singles

B: For Time
Row 1000m
30 Pull Ups
50 Wall Balls 20"/14"
100 Double Unders

*20:00 timecap

Compare 1/10/2014

 

Massage Therapist - coming February 8th. By Appointment only look for a "Massage Therapy" tab on the site this week.

Paleo Challenge - we're heading into week 3. How are people doing? Keep posting the recipes and experience with it. This week is usually when the magic happens if you've been following it.

WOD
A: 4 Intervals Each for Time:  
250M Row
20 Air Squatrs
10 Ring Rows
Rest 90 seconds between intervals. Add up total time 

B: 7 Intervals Each for Time: 
250M Row
20 Pistols (10/side) Alternate legs is permitted
10 Pull ups
Rest 90 seconds between intervals. Add up total time 

Happy Friday!!

Paleo Challenge 2014 We will be having our first Paleo challenge of 2014. Challenge starts next Monday 01/13. This one will be a little more serious. It will run for 47 days, 01/13 - 02/28. 
For this challenge you will have the choice of competing in 1 of 2 groups. One group will be measured on how many inches they lose and performance improvements on certain workouts TBD. The second group will just be measured on performance improvements of the benchmark WODS.  The entry fee will be $10. 1st place for each group wins their respective pots. 2nd place for each group will get a t-shirt. 
If you would like to participate let me know so I can put you down on the list and get your measurements. For the first group, Males will get measured around the waist and chest. Females will be measured around the waist and hips. 
Winner for the first group will be based on total percentages of inches lost and performance improvements (if performance gets worse, percentage can be in negative). Winner for the second group will be based on percentage of performance improvement. You must get measured before the end of the week.
I have some documents available that explain why grains, legumes and dairy can be problematic. They also have a list of good foods to eat for protein, carbs and fats. Please come to me with any questions on what and how you should eat based on your goals. 

If you haven't come in for your measurements please do so by end of day Monday.

Strength/Skill
Snatch 2-2-2-2-2-2-2-2

WOD
A: For Time 
Row 500m
15 Ring Rows
25 Wall Balls
50 Singles

B: For Time 
Row 1000m
30 Pull Ups
50 Wall Balls 20"/14"
100 Double Unders

*20:00 timecap

WOD 

A: AMRAP in 10:00 Minutes
6 Dumbbell Manmakers
8 Ring Rows
10 Get Ups Sit Ups

B: AMRAP in 20:00 Minutes
6 Dumbbell Manmakers 40% of BW
8 Pull-ups
10 Get Ups Sit Ups 45#/25#

Dean moving on his snatches efficiently. 

HAPPY FRIDAY!!

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 or just let me know you'll be coming.

WOD 
A:For Time: 
400M Run
25 Ring Rows
50 Push ups
75 Air Squats
400M Run

B: "Half Murph" For Time: 
800M Run
50 Pull-ups
100 Push ups
150 Air Squats
800M Run

Katie working on her overhead squat.

HAPPY FRIDAY!

Headbands Are In - We currently have navy blue headbands available.

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

Turkish Get Ups 3-3-3

WOD

A: For Time: 
400m Run
25 Thrusters
15 Ring Rows
10 Burpee to Bumper plate (jump on a bumper plate)

B: For Time: 
800m Run
50 Thrusters 45#/35#
25 Pull-ups
15 Burpee to Bumper plate (jump on a bumper plate)

Happy Friday!

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

Overhead Squat 5-5-5-3-3-3 (Add weight to each set getting to your best 3 rep max. Use the rack)

WOD

A: For Time: 

15 Wallballs

15 Pull-ups
9 Wallballs
9 Pull-ups
6  Wallballs
6  Pull-ups

B: For Time: 

21 Wallballs 20#/14#

21 Pull-ups
15 Wallballs 20#/14#
15 Pull-ups
9  Wallballs 20#/14#
9  Pull-ups

5:30am sessions a year ago.

 

5:30am session now. As you can see classes are filling up so please make sure you RSVP your spot.

Paleo Challenge Day 15

Here's a good alternative for breakfast:
Summer Breakfast Meatloaf (egg free, nut free)
http://paleomg.com/summer-breakfast-meatloaf/

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.

WOD
A: For Time
4 Rounds of
7 Clean and Jerks
7 Ring Rows

B: For Time
7 Rounds of
7 Grappler Clean and Jerks 135#/95#
7 Pull Ups

Tabata sit ups

 

WOD
Front Squat 3-3-3-1-1-1

Then

Pull-up 50 reps ( However many sets it takes to total 50 reps.  Stop a 2 reps short of failure. Any grip allowed. )


Then, if time permits

Sit up / Get up 50 reps (Do not Fail, Do not drop the palte) Load with a bumper plate

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.


Strength/Skill
Tire Flips
3-3-3-3-3

WOD

A: 3 Rounds for Time: 
20 Air Squats
15 Ring Rows
10 Push Press

B: 3 Rounds for Time: 
40 Air Squats
30 Pull-ups
20 Push Press 95#/65#

This is Estella from the morning sessions on her back squats. This lady surprises me every day with her gains and improvements. She wouldn't let me give up her exact age, she's in her 50's. This shows that anyone can do CrossFit in one form or another.

A lot of you are struggling to get into classes more and more. There are more members than there are Grouponers now. This is a good problem to have. Well rest assured we are working on resolving this issue. We will be moving at the end of the month to a bigger facility. This will allow for bigger class sizes and hopefully alleviate some of these RSVP issues. Please be patient. We only have a few weeks left.

That being said we will be asking for some help on the move right after the 10:30am session on Saturday 03/30. With enough of us we should be able to get the move done in no time.

Grouponers please be aware that your Groupons expire 180 (6 months) after you purchased it. Most should be coming due this month. Get your sessions in.


Strength/Skill
Snatch 1-1-1-1-1-1-1-1-1-1
Try to get your heaviest snatch.


WOD
A: 3 Rounds for Time:
Row 250M
10 Wallball
10 Ring Rows

B:3 Rounds for Time:
Row 300M
20 Wallballs 20#/14#
10 Pull ups
 

Mardy and Guillermo on their 135# snatches during the Open WOD 13.1