Paleo Challenge Day 18

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
Body Weight Fight Gone Bad
3 Rounds, 1 minute per round of:
Pull Ups
Push Ups
Sit Ups
Air Squats
Burpees
Rest 1 Minute
Add total reps

 

Paleo Challenge Day 17.

REST DAY! Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

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.

Paleo Challenge Day 16

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: Mini "JT"
15-12-9 reps of
Shoulder Press
Box Dips
Push Ups

B: "JT"
For Time 21-15-9 reps of
Hand Stand Push Ups
Ring Dips
Push Ups

Burpee Pull Ups

 

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

 

Paleo Challenge Day 14

We're half way through the 30 days hope some of you are sticking to it or close to it. I'm sure this weekend's BBQ's were a little difficult. Get back at it this week.

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
Back Squat 3-3-3-1-1-1

Then

50 Ring Rows (Do not fail)

Then

50 Sit Up Get / Get Ups with a bumper plate. Do not fail.

Here's a cool little video Mardy quickly put together. 

 

Day 11 Paleo Challenge

So part of this Paleo challenge is for you to eliminate everything that might be causing you harm. Things like grains, dairy and legumes. After these 30 days you can try to reintroduce some of the things you would normally eat. Things like yogurt, cheese, oatmeal, etc... When you reintroduce these items make note of how your body feels and reacts. If it doesn't affect your body then bring it back BUT if you notice your body composition changing for the worst or you start to feel uneasy then take it back out.

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.
Shirts and girls tank tops are available for the even to purchase. Below are the mock ups. Each will be $25. Please let me know if you're interested in purchasing one soon since we will be taking pre-orders. I would like to have all orders by the end of the week on Sunday if possible. Thanks

WOD 
A: For Time
400 M Run
21 Kettlebell Swings
12 Ring Rows
400 M Run
21 Kettlebell Swings
12 Ring Rows
400 M Run
21 Kettlebell Swings
12 Ring Rows
30 Clean & Jerk

B: Helen + Grace

 For Time
400 M Run
21 Kettlebell Swings 55#/35#
12 Pull ups
400 M Run
21 Kettlebell Swings 55#/35#
12 Pull ups
400 M Run
21 Kettlebell Swings 55#/35#
12 Pull ups
30 Clean & Jerk 135#/65#

Happy 4th of July!!!

Rest Day! Closed Day!

We are closed today for the 4th of July. Take it easy enjoy the day off and the fireworks. Come back ready to work on Friday.

Remember we will not have a 5:30am session tomorrow, Friday. All other sessions will be as scheduled.