Tuesday, December 31, 2013

Wednesday January 1st, 2014

No Scheduled Classes today but keep an eye on the Athlete's Page.  If any Coach comes in, we will let you all know.  Otherwise, enjoy your Rest day.

Happy 2014 to you and your families!  We can't wait to see the exciting things 2014 has in store for all of you and for CFSG.

    - Coach Rebecca                        - Coach Craig
    - Coach Ponce                            - Coach Elizabeth
    - Coach Joel                                - Coach Sandy

Monday, December 30, 2013

Tuesday December 31st, 2013

New Year's Eve Partner WOD!

25 Minute AMRAP with a Partner:

With One Partner Working at a Time - Complete As Many Reps as Possible, Any Way Possible!

Front Rack Lunges (95/65)
Burpee Pull Ups
Kettle Bell Swings (54/35)

Please remember that our schedule will be limited during the New Year's Holiday.  The Class Times are as follows:

New Year's Eve:  8:30/9:30 Team WOD's, 10:30 Foundations/Open Gym
New Year's Day:  Closed
Thursday - Back to Normal Schedule!

Sunday, December 29, 2013

Monday December 30th, 2013

Strength:  Deadlift 3-3-3+ @ 70, 80, 90% of Working 1RM

WOD:  Open WOD 11.2 - 15 Minute AMRAP

             9 Deadlift (155/100)
            12 Push Ups
            15 Box Jumps (24/20)

Finisher:  50 Superman/GHD Extensions

Coach Ponce got to celebrate his Birthday this past weekend with his little Minion friend...along with a group from CrossFit Sugar Grove!  Other than a lost wallet and an unfortunate stop at Taco Bell, I think the evening was a success.  Who is next???

Friday, December 27, 2013

Saturday December 28th, 2013

Saturday Team WOD 

 3 Rounds:

A:  35 Double Unders
      15 Burpees 
      10 Pull Ups

B:  5 Power Cleans (135/95) 
     15 American KB Swings (55/35)  
     10 T2B

In teams of 2, each Partner will complete 3 Rounds of A & B alternating between each.  
Partners will start each round together.

Couple reminders:  Holiday Challengers - be sure to weigh in with Coach Rebecca or Jessica today!  Also don't forget to check ZenPlanner for the Holiday hours next week.  If you know anyone who has been thinking about trying CF, now is the time to "gently" push them with the Holiday Special.  This special will be ending soon. 

Thursday, December 26, 2013

Friday, December 27th, 2013

Skill Work:  Turkish Get-Ups

WOD:   Coach Ponce Birthday WOD!

             5 Rounds, 7 Reps of each movement (35 Years Old)

              Hang Cleans (135/95)
              Ring Dips
              Burpee Pull Ups
              Front Squats
              Ring Push Ups

              There will be a 20 Minute CAP on this WOD!

Finisher:  Band Stretch, Couch Stretch

Today we celebrate Coach Ponce's birthday!  Be sure to give him an extra hug today.  As you all know, he LOVES what he does and we think it definitely shows in his enthusiasm.  We are very lucky to have him as part of the CrossFit Sugar Grove family.  Happy Birthday Coach Ponce!!! 

Wednesday, December 25, 2013

Thursday December 26th, 2013

Strength:  EMOM for 10 Minutes
                   Snatch Complex of 1 Power Snatch, 1 Squat Snatch, 1 OHS, (as heavy as possible)

WOD:   4 Rounds for Time

              40 Double Unders
              20 Air Squats
              10 Power Snatches (95/65)

Finisher:  100 Ab Mat Sit Ups

Christmas is over and now it's time to get moving!  2014 is right around the corner, so lets start setting some goals!  These goals can be in the gym or out of the gym. Write it down somewhere you can see it as a reminder to yourself. 3-2-1 GO! 

Wednesday December 25th, 2013

Merry Christmas to all of our CrossFit Sugar Grove Athletes!  Today is a day to relax and spend time with our family and friends.  There are no official classes today although rumor has it there may be a "quick" unofficial WOD for our current members.  If anyone plans to do a workout, why not do it together?!  Please check out the Athletes' Page for details or text Rebecca.  Thank you all for your support and making the Box what it is today!

Monday, December 23, 2013

Tuesday, December 24th, 2013

Merry Christmas CrossFit Sugar Grove Athletes!!

WOD:  “Twelve Days of Christmas”

    1    Clean (95/135)
    2    Hand Stand Push Ups
    3    Front Squats (95/135)
    4    Sumo Deadlift High-Pull (95/135)
    5    Pull Ups
    6    Box Jumps (20/24)
    7    Burpees
    8    Push Ups
    9    Wall Balls (14/20)
   10   Kettle Bell Swings
   11   Deadlifts (95/135)
   12   Thrusters (95/135)

You will have the choice of doing as a Team or Alone

(Nadia's daughter discussing the joy of "BACON" with Santa!)

The “12 Days of Christmas” WOD combines twelve different movements in a circuit that is performed like the song "12 Days of Christmas." Athletes work their way down the list by performing the first movement, then the second and first movement, followed by the third, second, and first movement, and so forth, until the workout has been completed.  “Time” is when the athlete does the final “1 Clean” in the 12th verse.  Don’t worry…we will explain! 

Sunday, December 22, 2013

Monday December 23rd, 2013

Strength:  Find Max Push Press

WOD:  “Jack”

                20 Minute AMRAP
                10 Push Press (115/75)
                10 KB Swings (53/35)
                10 Box Jumps (24/20)

Finisher:  2 x 25 Throw Downs

Attention Juggernauts!  If you missed it on the Barbell Page, here's what you need to know.  This week is a Deload week which means we get to take it easy!  But a group of us are slightly behind due to the holiday bustle.  Monday is a good day to make up either Strict Press or Bench (in place of 1RM), if you missed either of those lifts.  If there is anything else that you are missing, please free free to come in anytime between 8:30 -10:30 on Christmas Eve to get finished up.  It is suggested that you take the rest of the week off from lifting, at least Juggernaut lifting!  

Friday, December 20, 2013

Saturday December 21st, 2013

Saturday Team WOD:  

Teams of 2

               4 Rounds:

                Double Unders
                Wall Balls
                Box Up and Overs
                Slam Balls

Each movement is done for one minute.  Partner 1 works for a minute while Partner 2 rests.  Then Partner 2 works on next movement for a minute while Partner 1 rests.

How many of you can relate to this picture after hearing the WOD? 

Thursday, December 19, 2013

Friday December 20th, 2013

Strength:   Snatch – Find 1 RM

WOD:       5 Rounds

                  9 Deadlifts (135/95)
                  6 Hang Power Snatch
                  3 Overhead Squats

Finisher:   5 x 5 Ring Dips

 Tired?  Sore?  Good, it's working!  Get in the gym and get moving.  No one ever said they regretted a workout.

Wednesday, December 18, 2013

Thursday December 19th, 2013

Strength:  Strict Press 3-3-3+ @ 70, 80, 90% of Working 1RM

WOD:  12 min. AMRAP

            8 Push Press (115/75)
           12 American KB swings (54/35)
           16 Mountain Climbers (2 sided)

Finisher: 25 Chin Ups

Here's a little teaser for you, the 12 Days of Christmas Team WOD is coming up and you don't want to miss the fun!  Also, Zen Planner has been updated to reflect CFSG's holiday hours next week.  New Year's holiday hours will be updated soon also.  

Tuesday, December 17, 2013

Wednesday December 18th, 2013

Skill:   Kettle Bell Clean & Jerk
              Floor Wipers

WOD:    “300”   
                25 Pull Ups
                50 Deadlifts (135/95)
                50 Push Ups
                50 Box Jumps
                50 Floor Wipers (2-sided count)
                50 One Arm KB C&J (35/26)
                25 Pull ups

Finisher:  100 Ab Mat Sit Ups

How many of you are going to feel like this after this WOD?  Before you freak out, tell the negative committee that meets inside your head to sit down and shut up.  You all got this! 

Monday, December 16, 2013

Tuesday December 17th, 2013

Strength:  Back Squat 3-3-3+ @ 70, 80, 90% of Working 1RM

WOD:    For Time


                Weighted Barbell Step-Ups (alternating legs, each step is one rep)
                Burpee Box Jumps

Finisher:   50 Back Extensions or GHD Extensions

Don't forget to share the special Holiday Offer we have going on with friends, family and coworkers!  If you missed it on the FB page, be sure to ask Coach Rebecca about it.

Sunday, December 15, 2013

Monday December 16th, 2013

Strength:  25 Dead Hang Pull Ups

WOD:    20 Minute AMRAP

                50 Double Unders
                35 Ab Mat Sit Ups
                20 Med Ball Cleans
                5 HSPU’s

Finisher:  Max Handstand Hold or Russian Twists

Okay, let's be honest here.  How many of you had to take a nap yesterday after the Christmas Party?  I have my hand raised.  Hopefully everyone has recovered like a Rock Star and is ready to get back to work. If you missed it, this was "the gift" to have at the party.

Friday, December 13, 2013

Saturday December 14th, 2013

Saturday Team WOD


10 Thrusters 95/65
14 Box Jump 24/20
12 SDHP 95/65
12 Burpees
27 KBS 53/35


In loving memory of Victoria Soto who died saving the lives of children during the Sandy Hook Elementary shootings one year ago.  Victoria was a CrossFitter and a true Hero. 

We will do this WOD as a 25 Minute AMRAP during which one Partner will work while the other Partner rests.

The Christmas Party is tonight!  It is at Open Range in Sugar Grove up in the loft area.  We will be there by 6:30.  Can't wait to see everybody there! 

Thursday, December 12, 2013

Friday December 13, 2013

Strength:  1-1-1-1-1  Clean Complex with Increasing Weight
                Hang Shrug
                Hang High Pull
                Hang Power Clean
                Hang Squat Clean

WOD:  5 Rounds for Time

            10 Burpees
             3 Thrusters (115/75)
            15 Kettle Bell Swings (53/35)
             3 Thrusters (115/75)
Finisher:  5 x 10 Floor Sweepers with Barbell

I saw this picture which made me do a bit of research.  It can be so confusing with all of the different terms that are thrown at us each day...Clean, Hang Clean, Squat Clean, Power Clean etc.  You get the picture!  Today I learned something new.  I've always assumed that the word "Clean" alone meant that it was caught in the Power position, meaning above a full squat.  Apparently I was wrong!  When you see the word "Clean" alone in the world of Olympic Lifting it implies that the Clean is caught in a full depth squat.  Who knew?!  

Wednesday, December 11, 2013

Thursday December 12th, 2013

Strength:  Strict Press 5-5-5+ @ 65, 75, 85% of Working 1RM

WOD:  15 Minute AMRAP

             5 Toes-2-Bar
            15 Push Press (95/65)
            30 Double Unders

Finisher:  50 Superman or GHD Extensions

Toes-2-Bar and Double Unders...both difficult movements!  Consider your scaling options but try to step up your game a bit.  Ask your Coach what option you can use to progress towards the moments.  Your score may suffer but that's ok!. 

Tuesday, December 10, 2013

Wednesday December 11th, 2013

Strength:  25 Chin-Ups or Dead Hang Pull-Ups

WOD:  15 Minute AMRAP

             8 Ring Dips
             10 Box Jumps
             12 Overhead Squats (95/65)

Finisher:  2-3 Rounds

              5 Barbell Roll-Outs
              10 V-Ups
              20 Russian Twists
              25 Ab Mat Sit Ups
Yesterday was a slow day!  For those of you that missed your Deadlift, please feel free to come in during any of the WOD times to get it done.  This is your gym, remember?!  See you all tomorrow. 

Monday, December 9, 2013

Tuesday December 10th, 2013

Strength:  Deadlift 5-5-5+ @ 65, 75, 85% of 1RM

WOD:  For Time

            40 Wall Balls
            30 Kettle Bell Swings
            20 Deadlifts (50% of Working 1RM)
            10 Burpees
            20 Deadlifts
            30 Kettle Bell Swings
            40 Wall Balls

Finisher:  3 x 10 Weighted Good Mornings

Today our Juggernaut crew will be starting the Intensification Phase while our Wendler group will continue with the 5-5-5+ set.  Whichever you are doing...there will be plenty of lifting to be done.  After-all, I know you all just like to lift!


Sunday, December 8, 2013

Monday December 9th, 2013

Strength:  Power Clean 3-3-3-3-3 @ 75% of 1RM

WOD:  15 Minute AMRAP

             4 Power Cleans (135/95)
             24 Double Unders
             10 Pull Ups

Finisher:  100 Ab Mat Sit Ups

I cannot believe that Christmas is just around the corner!  Don't forget that the Christmas Party is this Saturday.  We will be doing a White Elephant Gift Exchange for anyone that is interested.  I have a few ideas!  BTW, this is Rebecca.  I let Sandy go to bed since I didn't get to the programming until late.  See you guys tomorrow!

Friday, December 6, 2013

Saturday December 7th, 2013

Saturday Team WOD!

With a Partner for Time:

    10 HSPU
    20 OHS (95/65)
    30 Ring Dips
    40 Thrusters (95/65)
    50 Box Jumps
    60 Alternating Split Jumps
    70 Power Cleans (95/65)
    80 Sit Ups
    90 Double Unders
   100 Push Ups

One partner works at a time.  Movements must be done in order but partners can split reps in any ways they would like.

CrossFit...pretty much sums it up!

Probably how most of us are feeling this week!

Thursday, December 5, 2013

Friday December 6th, 2013

Strength:   Dead Hang Pull Ups

WOD:  For Time

            50 Box Jumps
            40 Slam Balls
            30 Air Squats
            20 Snatches (light....practice form)
            10 HSPU's
            20 Plated Lunge Steps (45/25)
            30 Push Ups
            40 KB's
            50 DU's

Finisher: 25 Strict Chin Ups

Displaying IMG_0885.jpg

Jessica is happy to see Hayden and get in some snuggles.  But it's time to get after a Chipper so put the baby down, Jess! This one looks brutal and awesome all together.  Happy Friday everyone!

Wednesday, December 4, 2013

Thursday December 5th, 2013

Strength:  Bench Press 5-5-5+ @ 65, 75, 85% of Working 1 RM

WOD:    12 min AMRAP
               12 Slam Balls
               12 Wall Balls
               12 Push Ups

Finisher:   30 V-Ups

LOVE THIS! Right in line with my 100lbs bench press project! #fitness

It's going to be a great day at the Box!  Don't forget if you have not RSVP'd for the Christmas party to let Coach Rebecca or Coach Sandy know so we have a head count.  Also check out the Athletes page for a reminder on the White Elephant exchange.

Tuesday, December 3, 2013

Wednesday December 4th, 2013

Strength:  EMOM for 8 mins:  Clean Complex - 1 Power Clean, 1 Front Squat, 1 Hang Clean
                   (around 70% Power Clean 1RM)

WOD:   5 Rounds for Time:
              3 Squat Cleans (135/95)
              7 KB (44/35)
              11 Burpee Box Jumps
              15 Ring Rows off Box

Finisher:   50 Superman (or GHD Extensions)

642dac0d2ff5b5683c122f0c93bf6d25.jpg (250×250)

Monday, December 2, 2013

Tuesday December 3rd, 2013

Strength:   Back Squat  5-5-5+ @ 65, 75, 85% of Working 1RM

WOD:      14 min AMRAP
                 7 Overhead Squats (95/65)
                 14  Pullups
                 28 Double unders

Finisher:   Max Wall Sit

 Do NOT let the weather determine whether your roll over and stay in bed or get up and sweat!  No one ever regretted a workout.

Sunday, December 1, 2013

Monday December 2nd, 2013

Strength:  EMOM for 8 Min, Snatch Complex - 2 sets of:  Snatch Deadlift + Hang Snatch + Power Snatch

WOD:  5 rounds of

            1 min. Max Power Snatch (60% of 1RM)
            1 min. Max Box Jump Up and Over (24/20)
            1 min. Rest

            Score by total reps

Finisher:  5x5 Ring Dips

Happy December!  Although nobody wants to think about it  yet, the weather will be changing soon.  With that said, a change of shoes may be a good idea to throw in your bag so we can keep the mats clean.  No one wants to be doing Burpees in slush!

Friday, November 29, 2013

Saturday November 30th, 2013

Saturday Team WOD!

Warm up:  Coach Lead

WOD:  20 Minutes    

             Sumo Dead Lift High Pulls
             Slam Balls
             Sit Ups
             Goblet Squats

 Finisher:  Goof off, watch a ball game or nap on the couch for time!!!!

While working as a team, perform the max of each movement for 1 minute.  While one team member works the other has the choice of (1) Hanging from the Bar or (2) Wall Sits.

After totally rocking the workout Flora decided to give Coach Ponce some box jump lessons.  47 ", no problem!!!! 


Thursday, November 28, 2013

Friday November 29th, 2013

Strength/Skill:  15 Minutes Strength or Skills of Your Choice
                        -Find a 1RM that you Missed!
                        -Dead Hang Pull Ups
                        -Ring Dips
                        -Hand Stand Holds/Push Ups

WOD:  15 Minute AMRAP
             10 Push Ups
             20 Kettle Bell Swings
             30 Double Unders

Finisher:  30 Hollow Rocks
               30 Ab Mat Sit Ups
               20 Hollow Rocks
               20 Ab Mat Sit Ups
               10 Hollow Rocks
               10 Ab Mat Sit Ups

Don't forget to weigh yourself today!  I know...bad timing.  But part of our Holiday Challenge is weighing in every Friday in order to add up your points for the week.  Remember, our goal is to MAINTAIN!

Thursday November 28th, 2013

Thanksgiving Team WOD!

In Teams of Two - 20 Minute AMRAP

30 Lateral Burpees Over Barbell
20 Barbell Front Lunges 95/65, Scale with Bumper Plate Overhead
30 Push Ups
20 Power Snatch 95/65

Fun times out on the town Wednesday night!  What a good looking group, right>!

Tuesday, November 26, 2013

Wednesday November 27th, 2013

Strength:  Deadlift 3-3-3-3-3 with Increasing Weight

WOD:  5 Rounds of

             30 Air Squats
             20 Deadlifts (155/105)
             10 Shoulder to Overhead (155/105)

A new round will start every three minutes.  Complete the triplet and then perform as many Double Unders as possible in the remaining time for each round.  Score is total Double Unders.

Finisher:  Ring Dips 5-5-5-5-5

For those of you who are NOT on Facebook please check out Zen Planner for some updates to the schedule.  We will be having two WOD's on Thanksgiving, 8:00 AM and 9:00 AM.  Also, you missed a great video post about "Double Undies".  Look it up!

Monday, November 25, 2013

Tuesday November 26th, 2013

Strength:   Clusters, 5-5-5-5-5 with Increasing Weight

WOD:  12 Minute AMRAP
             8 Power Cleans (115/75)
             6 Push Press
             4 Front Squats

Finisher:  50 Superman/100 Ab Mat Sit Ups for Holiday Challengers

Sunday, November 24, 2013

Monday November 25th, 2013

Strength:  Push Jerk, Find 1 RM

WOD:  4 Rounds for Reps:

            1:00 ME Wall Balls
            0:30 Rest
            1:00 ME Kettle Bell Swings
            0:30 Rest
            1:00 ME Burpee Box Jumps
            0:30 Rest
            1:00 ME Slam Balls
            0:30 Rest
           Note:  "ME" stands for Max Effort meaning as many reps as possible.

Finisher:  100 Ab Mat Sit Ups (These will count for the Holiday Challengers since not part of WOD.)

I saw this on Facebook and thought I should get it to you as quickly as possible so that you could plan!  Minus the stuffing, this is a perfect Paleo Turkey.  And...so much to be thankful for!

Friday, November 22, 2013

Saturday November 23, 2013

Saturday Team WOD!

With a Partner for Time:

     60 Wall Balls
     50 Double Unders
     40 KB Swings
     30 Box Jumps
     20 Burpee Pull UPs
     10 HSPU's
     20 Burpee Pull Ups
     30 Box Jumps
     40 KB Swings
     50 Double Unders
     60 Wall Balls

One partner works at a time.  Movements must be done in order but partners can split reps in any way they would like.

Brody wishes everybody luck...and may the Force be with you!

Thursday, November 21, 2013

Friday November 22nd, 2013

Strength:  2-2-2-2-2 Hang Power Cleans with Increasing Weight

WOD:  Chipper
            15 Hang Squat Cleans (95/65)
            30 Pull Ups
            30 Box Jumps
            15 Ring Dips
            30 Push Press (95/65)
            30 Double Unders
            15 Thrusters (95/65)
            30 Knees to Elbows
            30 Burpees

Finisher:  3 x Max Ring Dips

Shirts are at the Box, finally!  It's been a rough ride but I think they turned out great.  Please ask your Coach if you are interested in buying one.

Wednesday, November 20, 2013

Thursday November 21, 2013

Strength:  Back Squat, Find 1 RM

WOD:  12 Minute AMRAP

             5 HSPU's
             10 Front Squats (95/65)
             15 Box Jumps (24/20)

Finisher:  30 V-Ups

Saturday we will be a busy day at the Box!  Here is the schedule:

8:00  Barbell Club Meeting
9:00  Team WOD
10:00  Holiday Challenge Kick-Off

Please check the athlete's page for details.  If you have any questions and/or are not on FB, feel free to text or call!

Tuesday, November 19, 2013

Wednesday November 20th, 2013

Strength:  25 Dead Hang Pull Ups

WOD:     6 Minute AMRAP
                8 KB Swings (53/35)
                8 Air Squats
                8 Push Ups
                Rest 2 Minutes
                8 Over the Barbell Skiers (2-sided)
                8 Burpees
                8 Mountain Climbers (2-sided)
                Rest 2 Minutes
                8 Sumo Deadlift High Pull (95/65)
                8 Pull Ups
                8 Jumping Alternating Lunges

Finisher:  50 Superman


Monday, November 18, 2013

Tuesday November 19th, 2013

Skills:  Bergener Warm-Up, Movement Review and WOD Explanation

WOD  "The Bear Complex"

             5 Sets of 7 Reps of:

             1 Power Clean
             1 Front Squat
             1 Push Press
             1 Back Squat
             1 Push Press

Each combination of the five movements is considered 1 Rep.  There are 7 Reps in each Set.  You should try to increase the weight with each Set.  You will be completing 5 Sets in total.  This is not a timed WOD, this is
for max weight only.  Rest as needed BETWEEN each Set but during the Set the bar must only tap the floor between cleans.  If you need to rest the bar needs to be held somewhere on the body.  If the bar is set down on the ground at any point during the 7 Reps there will be a 3 Burpee penalty (each time).  Burpees are to be competed at the end of the 5 Sets.

 Finisher:  Back to Back AMRAP’s – 2 Minutes K2E, then 2 Minutes Ab Mat Sit Ups