Strength/Skill

Front Squat 10x3 ( same weight across)

WOD

A: AMRAP in 10 minutes:

10 Wall Balls
15 Kettlebell Swings 
20 ABMAT Sit Ups
200m Run

B: AMRAP in 20 minutes:

10 Wall Balls, 20#/14#
15 Kettlebell Swings, 70#/55#
20 Warrior Sit Ups
200m Run

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

SUPER BOWL PARTY - We will be having the Super Bowl at the gym this 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. No sign up is required we have enough people coming. Please bring a lawn chair to sit in.

Strength/Skill
Farmer's Carry, 3 sets @ 90 feet.  Heaviest weight without dropping.

WOD
A: 10:00 AMRAP 
Row 500
then in time left do AMRAP of
5 Kettlebell Swings
6 Burpees
9 ABMAT Situps

B: 20:00 AMRAP 
Row 1000m
then in time left do AMRAP of
5 Kettlebell Swings 70#/55#
6 Burpees
9 Warrior Sit ups

Strength/Skill
Back Squat 5-5-5-5-5

WOD 

A: 10 Min AMRAP of:
5 Dumbbell Push Press
5 Ring Rows
5 ABMAT Sit Ups

B: 15 Min AMRAP of:
5 Dumbbell Push Press @ 45% of body weight
5 Pull-ups (Strict)
5 Warrior Sit Ups

Compare to 01/30/2013

RSVP NOTE: Please make sure you look at the class title when RSVP'ing. There will be classes title "GROUPON MEMBERS ONLY". If you are a regular member do not RSVP for these sessions. Thank You.

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.

WOD
A: 500m Row
50 Wallball
50 ABMAT Sit Ups 

B: For Time
2000m Row
150 Wallball 20#/14#
100 Warrior Situps

 

WOD

A: AMRAP in 10:00
3 Burpees
5 Box Jumps
7 Plate to Overhead
9 ABMAT Situps

B: AMRAP in 15:00
3 Burpee Pull ups
5 Box Jumps (24"/20")
7 Plate to Overhead (45#/25#)
9 Warrior Sit ups

Post Saturday Partner WOD

Day 29 Paleo Challenge

Paleo challenge ends tomorrow. How are you feeling? How are your cravings? Do you notice any results? Maybe not so much weight loss but maybe body composition changes? Changes in the the way your body feels? No matter what, if you've been following the rules you should notice some kind of changes.

This is a treat I've made a few times that can be considered somewhat Paleo. At least grain free. The chocolate chips are dark chocolate 70% cocoa.

Preheat oven to 375 degrees

In a large bowl combine:
3 cups of almond meal
1 teaspoon baking soda
1 teaspoon salt
2 eggs
1/2 cup of coconut oil
1/2 cup of either honey or agave nectar
1 teaspoon of vanilla extract
1 1/2 cup of dark chocolate chips

Mix well. Put little spoonfuls of mix on parchment or aluminum paper on a baking sheet and cook for 8-10 minutes depending on your oven. Let cool for 8-10 minutes when done.


Strength/Skill
HangPower Snatch 3-3-3-1-1-1

WOD

A: For Time
10 Wall balls
15 Knee Tucks
20 Kettlebell Swings
20 Warrior Sit Ups
30 Reverse Alternating Lunge (15/side)
20 No Push Up Burpees
80 Singles

B: For Time
20 Wall balls 20#/14#
30 Toes To Bar
40 Kettlebell Swings 55#/35#
50 Warrior Sit Ups
60 Reverse Alternating Lunge (30 /side)
70 No Push Up Burpees
80 Double Unders

Erica on her kettlebell swings. Erica is in the Paleo challenge and has been doing great.

Day 17 Paleo Challenge

Reminder, if you haven't submitted your before picture and are in the challenge, please send it to me or Liliana.

The CrossFit Games open competition registration starts today. You can registers to compete HERE. I think its $20 to register. Anyone can register and even if you don't think you'll make it to Regionals it will be cool to see where you stand against other CrossFitters around the world.

Strength/Skill
Back Squat 5-5-5-3-3-3


WOD
A: 10 Min AMRAP of:
5 Dumbbell Push Press
5 Ring Rows
5 ABMAT Sit Ups


B: 15 Min AMRAP of:
5 Dumbbell Push Press @ 45% of body weight
5 Pull-ups (Strict)
5 Warrior Sit Ups

Dodgeball warm up.

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.