Day 9 Paleo Challenge

We're well into the second week of the Paleo challenge. You might still be feeling like crap. Just keep at it. Things will get better. Get creative with your meals.

Reminder this week we will be closed on Thursday July 4th and have no 5:30am session on Friday July 5th.

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

Strength/Skill
Floor Press
5-5-5-3-3-3

WOD
A: 4 Rounds For Time:
8 High Pull Snatch
8 Bent Row 
8 Good Morning Push Press 
8 Front Squat 
:30 Rest  


B: 6 Rounds For Time
8 High Pull Snatch 75#/45#
8 Bent Row 75#/45#
8 Good Morning Push Press 75#/45#
8 Front Squat 75#/45#
:30 Rest 

Compare to 4/29/2013 
 

 

Day 8 Paleo Challenge

Reminder this week we will be closed on Thursday July 4th and have no 5:30am session on Friday July 5th.

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

Strength/Skill

Shoulder Press 3-3-3-1-1-1

WOD

A: 3 rounds for time

Row 500m

70 singles

B: 4 Rounds For Time

Row 750m

70 Double Unders

Day 7 Paleo Challenge

Reminder this week we will be closed on Thursday July 4th and have no 5:30am session on Friday july 5th.

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.
 
WOD
A:
15 Burpee/Ring Rows
15 Goblet Squats
15 Knee Tucks
9 Burpee/Ring Rows
9 Goblet Squats
9 Knee Tucks
6 Burpee/Ring Rows
6 Goblet Squats
6 Knee Tucks
 
B: For Time:
21 Burpee Pull ups
21 Goblet Squats 55#/35#
21 Toes To Bar (Strict)
15 Burpee Pull ups
15 Goblet Squats 55#/35#
15 Toes To Bar (Strict)
9 Burpee Pull ups
9 Goblet Squats 55#/35#
9 Toes To Bar (Strict)

 

 

 

Paleo Challenge Day 4

Remember that the first 2 weeks of starting back up on Paleo are the toughest. Fight through it like a WOD. Stick to buying veggies and some fruits depending on your goals. If you'd like some documentation on what foods to eat and what certain foods do to you let me know and I can email you some documents.

Great job everyone for tackling Fran this week.

Upcoming Events - we will starting doing a BBQ/WOD get together with CrossFit Enclave and CrossFit Roselle. Each year one gym will host the BBQ at their location. This year it will be held at CrossFit Enclave. It will be on July 27th so mark your calendars. More information will follow, we are working out the details.

Schedule Change for 4th of July Week - Next week. the only schedule change will be Closed on Thursday, 07/04 and no 5:30 session on Friday morning. There will still be a noon, 4pm, 5pm, 6:15pm and 7:30pm on Friday 07/05.

Strength/Skill

Back Squat 5-5-5-3-3-3

WOD

4 x 400m Run

rest 2 minutes
(Keep track of each run's time add up all 4 rounds for total time)

Paleo Challenge Day 3

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 Events - we will starting doing a BBQ/WOD get together with CrossFit Enclave and CrossFit Roselle. Each year one gym will host the BBQ at their location. This year it will be held at CrossFit Enclave. It will be on July 27th so mark your calendars. More information will follow, we are working out the details.

Cubs Tickets: a few of us will be going to a Cubs Rooftop game. All you can eat and drink during the game. We have 2 tickets available. 

The game is July 13th at 6pm vs the St. Louis. Cardinals. I guess since its vs St Louis they are pricey. If you're interested send me an email at nolalde@crossfit1013.com or text me at 847-502-8408. Each ticket is $150. 

Day 2 Paleo Challenge

People often think that just because something is Paleo it's ok to eat as much as you want of it. You can eat Paleo and still not get the results you're looking for. Ask a trainer what or how you should be eating if you're not totally sure about it. Let them know what your goals are. Some are looking to lean out, some are looking to perform better in their workouts and others are looking to gain muscle mass. Each goal requires a different way of eating. Also don't get hung up on just having to eat the same old boring foods all the time. Google Paleo recipes online and you'll find a bunch of good recipes out there to make it way more interesting. Breakfast, for instance, doesn't always have to be eggs. You can eat dinner left overs for breakfast. 

Upcoming Events - we will starting doing a BBQ/WOD get together with CrossFit Enclave and CrossFit Roselle. Each year one gym will host the BBQ at their location. This year it will be held at CrossFit Enclave. It will be on July 27th so mark your calendars. More information will follow, we are working out the details.

Reminder, now that its very hot in the gym bring a towel to help you during the workout. 

WOD

A: "Modified Fran"

15-9-6 reps of

Thrusters

Ring Rows

B: "Fran"

21-15-9 reps of

Thrusters 95#/65#

Pull Ups

Early morning Fran. 

Paleo Challenge!

Last minute Paleo challenge. Starting today. No real contest or entry requirement. Just start eating clean today for the next 30 days. I know July 4th is next week but its on Thursday, a rest day, so maybe that will help you stay on track. Take your own before pictures and lets see if can make a change. If you like your results we can post pics.

Upcoming Events - we will starting doing a BBQ/WOD get together with CrossFit Enclave and CrossFit Roselle. Each year one gym will host the BBQ at their location. This year it will be held at CrossFit Enclave. It will be on July 27th so mark your calendars. More information will follow, we are working out the details.

Reminder, now that its very hot in the gym bring a towel to help you during the workout. 

WOD

Clean 1-1-1-1-1-1-1-1-1–1

Then

Goblet Squats 5 x 10 reps

Then

Toes to Bar 4 x 10 reps (strict, no kip)