Wednesday 10/31/2012

HAPPY HALLOWEEN!!

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Upcoming Events:

Our friends over at CrossFit Enclave will having their Grand Opening Saturday, November 3, 10am - 2pm. Come join us for a fun WOD or just to meet more of the CrossFit community.

Strength/Skill

Squat Clean 3-3-3-1-1-1

WOD 

A: 3 Rounds for time:

100 singles

21 Kettlebell Swings

12 Ring Rows

Rest 2 minutes

B: 3 Rounds for time:

50 Double Unders

21 Kettlebell Swings 55#/35#

12 Pull Ups

Rest 2 Minutes

Post times to comments.

More Filthy Fifty

Tuesday 10/30/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Upcoming Events:

Our friends over at CrossFit Enclave will having their Grand Opening Saturday, November 3, 10am - 2pm. Come join us for a fun WOD or just to meet more of the CrossFit community.

Before the workout we'll work on some mobility. A lot of you have different problem areas, hips too tight, shoulders too tight, kneck stiffness, etc....  We'll take some time before the WOD to work on those areas. 

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Joey working on his overhead squat. 

Monday 10/29/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.


Strength/Skill
Bench Press 3-3-3-1-1-1


WOD 

A: For Time:
40 Singles
10 Box Jumps
10 Swings
10 Knee Tucks
10 Push-up
10 Dumbbell Snatches 5/side from the floor
10 Burpees
10 Wall Ball

B:For Time:
20 Double Unders
20 Box Jumps 24"/20"
20 KB Swings (55/35)
20 Toes-to-Bars
20 Ring Push-up
20 Dumbbell Snatches 10/side from the floor (60/35)
20 Burpees
20 Wall Ball 20#/14#

Member Liliana Rivera front squatting 175lbs.

Friday 10/26/2012

Happy Birthday to trainer Liliana!!!!

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.

We will only be a 9am session and not a 10:30am session tomorrow. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.

Strength/Skill

Front Squat 3-3-3-1-1-1

WOD 

A: For Time:

Run 225m
21 DB Swings

12 Pull-up/Ring Rows

Run 225m
21 DB Swings

12 Pull-up/Ring Rows

15 Power Snatch

B: For Time

Run 450m
21 DB Swings 60#/35#

12 Pull-ups

Run 450m
21 DB Swings 60#/35#

12 Pull-ups

15 Power Snatch 130#/95#

Happy Birthday to my beautiful wife and co-trianer, Liliana.

Thursday 10/25/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.


We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013. If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

New CF1013 member Allan Ochoa just finishing up Wednesday's WOD.

Wednesday 10/24/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.


We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.

Strength/Skill

Power Clean 3-3-3-1-1-1

WOD

A: AMRAP in 12 minutes of:
3 Shoulder Press
6 Pull Ups/Ring Rows
9 ABMAT Sit Ups
12 DB Swings

B:AMRAP in 15 minutes of:
3 HSPU
6 Pull-ups
9 GHD Sit Ups
12 DB Swings (55lbs /35lbs)  

 

Tuesday 10/23/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.


We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.


"Filthy Twenty Five"
A: For time
25 Box jump, 20 inch box
25 Jumping pull-ups
25 Kettlebell swings
Walking Lunge, 25 steps
25 Knees tucks
25 Push press
25 Back extensions
25 Wall ball shots
25 Burpees
25 Double unders


"Filthy Fifty"
B: For time
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders