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
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

I'm noticing some of you have not taken advantage of registering on our RSVP section of the website. If you haven't try it. It's a pretty cool little feature that allows you to look at your benchmarks that we record for you in the gym. It also allows you to enter in any kind of work you do outside of the gym. This is a better alternative to keeping track of your stuff on another site or a notebook.

Strength/Skill
Take some time to warm up to your working snatch weight for the WOD

WOD

A: EMOM for 10:00
3 Position Snatch (Pocket, Knee, Deck)

B: EMOM for 20:00 
3 Position Snatch (Pocket, Knee, Deck) 115#/75#

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

 

Final Week!

This is the final week of the Paleo challenge. Hopefully you've stayed true to it this past few weeks. Some of us have seen some great improvements in performance along with body composition changes. We will be starting the benchmark WOD's next week. 

WOD
Snatch Grip Halting Deadlift 3-3-3-3-3 (100% of 1RM Snatch)

Then

Snatch Pull 3-3-3  (Use 100% of 1 RM)

Then

With whatever time is left 
Snatch 1-1-1-1-1-1-1-1-1-1

SUPER BOWL PARTY - We will be having the Super Bowl at the gym on Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. I'll have a sign up sheet on the microwave. Sign up and let me know if you're coming. 
 
WOD
Power Snatch 
2-2-2-2-2-2

Then
Snatch Pull 3-3-3  (Use 100% of 1 RM)

Then
As many swings reps as possible without putting down the kettlebell. Each rep must complete in front of the face. 70#/55#

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

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 

New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.  

Strenght/Skill
Deck Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight to each set.  Get to your best effort for the day. We will score the sum of all your singles)

WOD
AMRAP in 10:00
Kettlebell Swings 55#/35#

Pat Sheehan putting up a new PR on his deadlift at 295.

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 


New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.

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

WOD
A: AMRAP in 10:00
60 Singles
15 Power Snatches

B: AMRAP in 10:00
30 Double Unders
15 Power Snatches 75#/55#

These are the new hoodies we'll be ordering.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday, Tuesday, Thursday and Friday starting in October. Tell those friends that would only be able to come in on those times. They'll have a reason to start up. 

WOD

Deck Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight as your form allows)

Then

A: Total Your Reps for the Following: 

1:00 Ring Rows
1:00 Push-up
1:00 Air Squat
1:00 Sit Up

B: Total Your Reps for the Following: 

1:00 Pull Ups
1:00 Push-up
1:00 Air Squat
1:00 Sit Up

 

Marissa's back.

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

Deck Snatch 2-2-2-2-2-2-2-2
Adding weight each set working towards the best effort double of the day.

Then

Goblet Squat 5 x 10 Reps

Then
4 x 10 Toes to Bar (No momentum or kip)

Car window stickers and headbands are available for $5. Cash only. We have a limited amount so first come first serve.

Paleo Challenge Day 25

It's still SUPER HOT today. Hopefully we will have some relief after today for a while. Please come fully hydrated if you're working out today. Don't try to push through the workout to exhaustion. Bring a towel as well. Let's workout safe today.

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. We should be able to sign up for the Combine WOD sometime next week. I'll keep you posted.

Strength/Skill
Deadlift 5-5-5-3-3-3

WOD
A: 3 Rounds for Time:  
10 Hang Snatches
400M Run

B: 3 Rounds for Time: 
10 Deck Snatches 135#/95#
400M Run 

Power snatch is allowed.

Luana gets her toes 2 bar.

Paleo Challenge Day 21

Gut check. How's the eating going for those taking on the Paleo challenge. Remember, if you're injured and aren't able to do workouts with the intensity you would like too, Paleo is a good option to stay healthy and keep your current body composition or even change it.

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
Snatch 2-2-2-2-2-2-2-2

Then

Single RDL with Kettlebell 50 each leg. Stop short of failure.

Then

Sit Up / Get Up 50 reps (use same plate as last week)

 

Now that its getting warmer out please start bringing a towel with you to have during your workouts if possible. This will help reduce the amount of sweat on the floor and prevent it from becoming slippery. 

WOD

Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight to each set.  Arrive at a best effort for the day. Total up all your singles)

Then

Turkish Get Ups 5x5

Trace deadlifting 500lbs during his CFT.

WOD

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

Then

Plate Sit Ups 45#/25#  
15-15-15-15-15

Then 

1000m row for time

Emilio after the Saturday morning WOD and a night of some fun.

NOTE: Since there is no one RSVP for 12 noon today there will be no trainer available.

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
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".

WOD

Snatch 1-1-1-1-1-1-1-1-1-1-1 (Work on form. If its there then move up on weight in small amounts)

Then

Pull up / Toes to Bar 5 x 5 (Strict Form on both)

Then if time permits

Pistol Progressions

Jose Velasquez drive in on his way to work in the mornings from Romeoville to get his workouts in.

Welcome!

To our new location. Remember we are now located at 726 Foster Ave. we are right behind the old gym. 


WOD

Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight to each set to get to your heaviest set. Work on form as well)

Then

4 x 10 Toes to Bar (No momentum or kip)

Then if time allows

Work on Pistols or progressions

Mario on his box jumps last week. 

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

Monday 12/17/2012

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
Snatch 3-3-3-1-1-1

WOD

A: AMRAP in 10 Minutes of:
20 Kettlebell Swings
60 Singles

B: AMRAP in 15 Minutes of:
20 Kettlebell Swings 55#/35#
20 Double Unders

Monday 12/10/2012

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
Deck Snatch 3-3-3-1-1-1
 
 
WOD
 
A: "Mini Rosa"
3 Rounds For Time of:
11 Ring Rows
2 Ground to Overhead
49 Deadlifts

 
B: "Rosa"
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead 135#/95#
49 Deadlifts 135#/95#




My mother Rosa Maria Olalde - 11/02/1949 - 12-03-2012.