WOD
A: For Time:
400m Run
25 Wall Balls
20 Box Jumps
15 Burpees
10 Hang Power Snatches

B: For Time:
1 Mile Run
50 Wall Balls 20#/14#
40 Box Jumps 24"/20"
30 Burpees
20 Power Snatches 95#/65#

Strength/Skill
Front Squat 5RM

WOD
A: For Time:
200m Run
15 Walking Lunges
20 Wall Balls
25 Kettlebell Swings
30 Calorie Row

B: For Time:
400m Run
30 Overhead Walking Lunges 35#/25#
40 Wall Balls 20#/14#
50 Kettlebell Swings 55#/35#
60 Calorie Row

Strength/Skill
Front Squat 5x7 (same weight across)

WOD
A: 5 Rounds For Time:
3 Hang Power Snatches
10 Wall Balls

B: 10 Rounds For Time:
3 Power Snatches 115#/80#
15 Wall Balls 20#/14#

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

CrossFit Roselle Competition: If you're looking for a teammate for the Best of The Rest Competition in September please let me know we have a few people that wouldn't mind going team.

WOD
A: For Time:
20-15-10-5 reps of:
Wall Balls
Hang Power Snatch

B: For Time in Teams of 2:
50-40-30-20-10 reps of
Wall Balls 20#/14# (11'/10' target)
Power Snatch 95#/65#

Schedule Change This Week:
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: For Time:
25 Wall Balls
15 Deadlifts 
25 Wall Balls
Every minute on the minute, starting at the 60 second mark, complete 3 Burpees

B: For Time:
50 Wall Balls, 20#/14#
25 Deadlifts, 245#/165#
50 Wall Balls, 20#/14#
Every minute on the minute, starting at the 60 second mark, complete 3 Burpees.  

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

Happy Friday!!

WOD
A: TEAMS of 2:
AMRAP 10:00
Partner One does AMRAP Wall Balls, while partner Two does a 100 ft farmer carry with 2 Kettlebells
Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall balls as a team.

B: TEAMS of 2:
AMRAP 15:00
Partner One does AMRAP Wall Balls, while partner Two does a 200 ft farmer carry with 2 Kettlebells 70#/55#.  
Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall balls as a team.

Strength/Skill
7 sets of 9 unbroken Chest To Bar Pull Ups, 1 minute rest

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. 

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.

Paleo Challenge Body Composition Change Winner - Congratulations to Renee Corso for winning the Paleo Challenge body composition part of the challenge. Renee lost 5 inches off her waist and 2.5 inches off her hips. Her performance numbers are below:
WOD1 (Row, Pull Ups, WB, DU)
Before - 15:23
After - 13:43

2K Row
Before - 8:43
After - 8:24

Grace
Before - 3:10
After - 2:01

Fran 
Before - 6:35
After - 4:05

Please congratulate her if you see her.

The 2nd place winner for both groups goes to Jamie McGowan. She was very close 2nd in both groups with her outstanding performances and body composition change.

I'm very proud of the entire gym as a whole. Everyone did well on performance. Lets keep the momentum going.

Strength/Skill
Back Squat 3-3-3-1-1-1

WOD
A: 3 Rounds For Time
15 Calorie Row
15 Wall Ball

B: 5 Rounds For Time:
20 Calorie Row
20 Wall Ball 20#/14#

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

 

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: 3 Rounds for time:
7 Power Snatches
10 Box Jumps
15 Wall Balls

B: 4 Rounds for time:
7 Power Snatches 135lbs/95lbs
14 Box Jumps 24"'/20"
21 Wall Balls 20lbs/14lbs

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. 

WOD:

A: 3 Rounds for Time: 

200M Run
15 Box Jumps

15 Wall Balls

B: 3 Rounds for Time: 

400M Run
30 Box Jumps 24"/20"
30 Wall Balls 20#/14# 

Happy Friday!

Remember we are closed tomorrow. We will be at CrossFit Fire Force doing the workout to raise money for the 19 firefighters that died in the AZ fires. If you're still interested in attending and participating send an email to info@fireforcefitness.com and ask to be put in a heat. I'm sure there are still spots open. The fee will be $20 to workout. All money will be donated to the firefighters' families. Even if you don't want to participate come cheer us on. We will be in the 10:30am and 11:15am heats.

Schedule change for next week Monday only - Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

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

Most of you have noticed new Groupon members coming through the gym. Be cool to them. Say hello, introduce yourself, answer any questions they might have if you can answer them. They will soon be joining the regular classes, space permitting.

Strength/Skill

Push Press 3-3-3

Jerk 1-1-1 

Add weight to each set.  Use your ending weight from your shoulder press this week as the starting load for the push press,  Finish the push press with your opening jerk 

WOD 

A: 3 Rounds

Row 250m

Rest 2 minutes or until a rower is available. 

B: 4 Rounds

Row 500m 

Rest 2 minutes or until a rower is available. 

C: If you have muscle ups:

For time 4 Rounds of

15 Wall Balls 20"/14"

3 Muscle Ups. 

INJURIES

A lot of you are starting to express certain injuries or ailments from doing our workouts. As much as we try to prevent them they do happen. There are some things we can do to help you get through the healing of your ailments and or injuries. Mobility work, rest, substitution, etc... Please do not try to work through an injury. Don't try to push yourself through it. Please let a trainer know at the beginning of class if something is bothering you. Depending on the workout we can always find a substitution for a movement. There's nothing wrong with staying off it. Sometimes a long period of rest is needed. You may lose a step in your workout but its way better than being out for months because you've decided push through an injury and got hurt even worse in the process.


Strength/Skill
Weighted Pull Ups
5-5-5-5
 
WOD
A: For time:
250m Row (buy in)
3 rounds of:
15wall balls
10 Push Ups
15 burpees (cash out)
 
B: For time:
500m Row (buy in)
3 rounds of:
25 wall balls
20  Hand Release Push Ups
25 burpees (cash out)

Dana figures out how to make the Goblet Squat/Pull Up WOD easier.

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.

Friday 12/21/2012

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.

Please note we will have a slightly different holiday schedule the next 2 weeks. The following is our schedule for the next 2 weeks:

Monday 12/24 - 9am, 10:30am
Tuesday 12/25 - Closed Merry Christmas
Wednesday 12/26 - Normal Hours
Thursday 12/27 - Normal Hours
Friday 12/28 - Normal Hours
Saturday 12/29 - Normal Hours
Monday 12/31 - 9am, 10:30am
Tuesday 01/01 - Closed

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


WOD

A: For Time:
30 Wall Balls
25 Hang power snatch
20 Sprinter Sit ups
15 Kettlebell Swings
10 ABMAT Sit Ups
5 Push Ups

B: For Time:
60 Wall Balls 20#/14#
50 Hang power snatch 45#/35#
40 Sprinter Sit ups
30 Kettlebell Swings 55#/35#
20 GHD Sit Ups
10 Clapping Push Ups

Monday 11/12/2012

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
Hang Power Snatch 3-3-3-1-1-1

A: 10 min AMRAP
20 Wall Balls
20 Kettlebell Swings

B: 10 min AMRAP 
20 Wall Balls 20#/14#
20 Kettlebell Swings 55#/35#

Saturday's winning team is team 2 from the 9am session, Paulita, Amie, Nancy and Liliana O. They had an average of 223 total reps.