CLASS SCHEDULE CHANGE: Starting next week Tuesday's 6:45pm class will be moved to Wednesdays. There will be no more Tuesday 6:45pm class but there will now be a Wednesday 6:45pm class.

Deadlifts 10-8-6-4-2 (increase weight each set)

WOD
A: For Time:

100 Singles
followed by: 15-9-6 of:
Kettlebell Swings
Burpees
Followed by:
100 Singles

B: For Time:

100 Double unders
followed by: 21-15-9 of:
Kettlebell Swings 70#/55#
Burpees
Followed by:
100 Double unders

Strength/Skill
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

WOD 
A: 5 Rounds of:
In 2 mins complete:
100m Run
5 Deadlifts
Max reps of Single unders in the remaining time
Rest 1 minute between rounds, score is total number of Single Unders

B: 7 Rounds of:
In 2 mins complete:
200m Run
7 Deadlifts 275#/195#
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of Double Unders

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.

Strength/Skill

Front Squats 10x3 (same weight across)

WOD

A: 3 Rounds for Time

50 Single Unders

20 Air Squats

15 Calorie Row

B: 3 Rounds for Time

75 Double Unders

50 Air Squats

25 Calorie Row

*Compare to 6/23/2014

Strength/Skill
Back Squat 10x3 (same weight across)

WOD
A: Ascending Ladder AMRAP in 10:00
20 Singles + 1 Hang Power Snatch
20 Double Unders + 2 Hang Power Snatch
20 Double Unders + 3 Hang Power Snatch
20 Double Unders + 4 Hang Power Snatch
*Keep increasing Hang Power Snatches 

B: Ascending Ladder AMRAP in 10:00
20 Double Unders + 1 Power Snatch (115#/80#)
20 Double Unders + 2 Power Snatches  (115#/80#)
20 Double Unders + 3 Power Snatches (115#/80#)
20 Double Unders + 4 Power Snatches (115#/80#) 
*Keep increasing Power Snatches

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

2nd Annual Combine: Remember tomorrow we have no regular classes. We will be hosting the 2nd annual combine WOD and BBQ. CrossFit Roselle and CrossFit Enclave will be joining us for a BBQ and friendly WOD. We will have a pig roast and drinks after the WOD heats. Remember you do not have to do the WOD to attend. Bring your family and a side dish if possible. Hope to see everyone there. 
If you haven't RSVP'd for a heat assignment and plan on doing the WOD please do so now.


Strength/Skill
Back Squat 5-5-5-5-5-5-5 (use same weight across all sets)

WOD
A: EMOMx10
Odd: 7 Deadlifts
Even: 50 Singles

B: EMOMx12 
Odd: 7 Deadlifts (you chose the weight)
Even: 30 Double Unders


Post WOD
4:00 Plank Hold (accumulate 4:00 of a plank hold on elbows)

We Will be Closed July 4th. There will be a regular WOD Thursday. No make up day. 

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.

WOD 

A: 3 Rounds For Time
200m Run
4 Ring Rows
4 Dips
50 Singles

B: 4 Rounds For Time
400m Run
8 Pull Ups
8 Dips
40 Double Unders

Strength/Skill
Front Squat 7-7-7-7-7 
Warm up to 1 working weight for all 5 sets of 7.

It's Getting HOT!: It's starting to get hot in the gym again so please stay hydrated and start bringing a towel with you to workout to wipe off your sweat. 

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. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by the end of the week. Cost is $25.

WOD
A: 3 Rounds For Time:
75 Singles 
25 Air Squats 
15 Calorie Row

B: 3 Rounds For Time:
75 Double Unders
50 Air Squats
25 Calorie Row

Strength/Skill
EMOMx14
Odd: 5 Front Squats - you choose the weight
Even: 10 Toes To Bar

   

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

WOD 
A: 50 Singles, followed by:
3 Rounds for Time:
15 Deadlifts
21 ABMAT Sit Ups
Followed by 50 Singles

B: 100 Double Unders, followed by:
3 Rounds for Time:
15 Deadlifts 225#/155#
21 V-Ups
Followed by 100 Double Unders

Strength/Skill
Clean Complex
A. Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean
B. 5×1 Squat Clean, with the same weight you were able to get above

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

 

WET SHOES - Please bring an extra pair of DRY shoes to work out in. Walking into the gym with wet shoes will be frowned upon.

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

Strength/Skill
Rope Climbs
2-2-2-2

WOD A: AMRAP in 10:00 

5 Power Clean
25 Singles  

B: AMRAP in 15:00 

5 Power Clean 185#/120#
25 Double Unders

Compare to 12/23/2013

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

Happy Friday!!

Strength/Skill
Shoulder Press 3-3-3-1-1-1

WOD

A: For time:  
15 Burpees
75 Singles
Row 1000m

B: For time: 
50 Burpees
100 Double Unders
Row 1200m

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.

WOD
A: 3 rounds
50 Singles
9 Hang Power Cleans
10 Front Squats
25 ABMAT Situps

B: 4 rounds
50 Double Dnders
9 Hang Power Cleans 135#/95#
10 Front Squats 135#/95#
25 ABMAT Situps

Congratulations to my brother Guillermo and his wife Tina on the birth of their new baby Juliana Rosa Olalde - born 10/29/13 @ 3:17am - 7lb 1 oz - 20 1/2 inches

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday, Tuesday, Thursday and Friday 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

Tire Flips 3 Rounds of as many flips in :30 as possible

WOD

A: 3 Rounds for Time:
Row 500 M
100 Singles

B: 4 Rounds for Time:
Row 750 M
70 Double Unders 

Compare to 07/02/2013

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. More info to follow.

 

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: AMRAP in 10:00
100 Singles
10 Burpee Box Jumps
10 Shoulder to Overhear

B: AMRAP in 15:00
50 Double Unders

20 Burpee Box Jumps
10 Shoulder to Overhear 115#/75#

Congratulations to members Ricardo and Miriam on their marriage this weekend in Riviera Maya.

Paleo Challenge Final Day 30

Well the last minute Paleo Challenge ends today. If anyone decide do the challenge and saw a change or had a good or bad experience let me know. If you have any questions please let me know. 

Upcoming Event - this 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 RSVP now at www.crossfitenclave.com. it won't be anything too crazy. This will be for fun. 


License Plate Frames - I still have a few license plate frames available if anyone is interested in one if you are just let me or Liliana know.


WOD 
A: For Time:

1000M Row
400M Run
100 Singles

B: For Time:

2000M Row
800M Run
125 Double Unders 

New member Charlie Pacelli after a good finish on Mondays tough WOD. 

Great job to members Bobby, Marissa, Trace, Micheal, Lisa  JJ, Amy, Allie and Angel on competing this weekend at the Galt Garage Games this weekend.

It's going to be humid and muggy today so bring a towel if you can. 

WOD
A: AMRAP in 10:00
200 M Run
10 Ring Rows
20 Air Squats
60 Singles

B: AMRAP in 20:00
200 M Run
10 Mountain Climber Pull-up
20 Air Squats
30 Double Unders