Friday, June 28, 2013

Saturday June 29th, 2013

No Team WOD!!!

Lot's going on at the gym tomorrow and we want to get an early start.  Good stuff happening today also.  Everybody will be thrilled to know that the bathroom now has a functioning lock.  Before the switch we had several close calls with people getting stuck...the lock worked a little TOO well!

Thanks Craig!  Now, can you please get that rig bolted down??? 

Thursday, June 27, 2013

Friday June 28th, 2013

Strength:  Strict Press 3-3-3+

WOD:  For Time
             10 Strict Press (95/65)
             40 Double Unders
             40 Sit-Ups
             20 Push Press (95/65)
             30 Double Unders
             30 Sit-Ups
             30 Push Jerks (95/65)
             20 Double Unders
             20 Sit-Ups

   (Courtesy of CFO...looked like a fun one)

Finisher:  50 Push Ups

Hello there Mr. Climbing Rope...I've missed you!  Let me go get my tall socks ;)

Wednesday, June 26, 2013

Thursday June 27th, 2013

Strength:  Back Squat 5-5-5+

WOD:  5 Rounds for Time
             9 Thrusters (95/65)
             7 Knee to Elbows
             5 Overhead Squats (95/65)
             3 Pull Ups

Finisher:  50 Ring Dips

Big day today!  We had our Public Meeting at the Village of Sugar Grove and everything went great.  Here is a pic of KG and I in front of the Village Hall.  I think they are excited to have us! 

Tuesday, June 25, 2013

Wednesday June 26th, 2013

Rest Day / Open Gym

Several of us will be making up yesterday's WOD tomorrow at 8:00 AM.  If anyone is interested in joining us we will be at Martin Garage Box. 

It was like Christmas in June today at CrossFit Sugar Grove!  We got another shipment of equipment and this time the delivery man actually took it off the truck for us with a handy dandy pallet jack.  Last time we got to carry 1200 pounds off of the UPS truck all by ourselves...unexpected WOD! 

BTW, those two birds are the Martin boys, Chad and Sean.  They were happy we were #1 on the delivery route today so that we didn't have to sit around waiting for three hours.  It's summertime and they have places to go and people to see!

Monday, June 24, 2013

Tuesday June 25th, 2013

Warm Up/Skill:  2 Minutes of Double Unders, Bergener Warm-Up

WOD:  20 Minute AMRAP with a Partner
             5 Snatches (95/65)
             10 GHD or Ab Mat Sit Ups
             20 Kettle Bell Swings
             Partner 1 works on the above AMRAP while Partner 2 rows 500 Meters.  Partners switch when row is done.

The following picture is an optical illusion because the sign doesn't really exist yet!  We are very fortunate to have a great neighbor by the box that is helping us with all of our signs etc.  They sent this as an idea for the front of the building.  We love it!

Sunday, June 23, 2013

Monday June 24th, 2013

Strength:  Deadlift 3-3-3+

WOD:  21-15-9 For Time
             Deadlifts (175/115)
             Slam Ball Squat Cleans
             Overhead Weighted Lunges, one count (45/25)

Finisher:  50 GHD Extensions

Couples that play together stay together.......!!!

We want to give a huge THANKS to all of our friends that came out this Saturday to help us move 6000 pounds of mats and put together (and move) our 24 foot rig!  It is a great example of how CrossFit is a community that supports one another.  The athletes represented 3 wonderful area affiliates and one pretty awesome garage box :)

Thursday, June 20, 2013

Friday June 21st, 2013

Strength:  Strict Press 5-5-5+

WOD:  15 Minute AMRAP
             6 Overhead Squats (95/65)
             12 Toes-to-Bar
              18 Kettle Bell Clean & Jerks (9 each arm)

Finisher:  2x5 Turkish Get-Ups (each arm)

REMINDER!!!  There will be NO Team WOD this Saturday.

 Place is coming along!  Craig is so busy he needs two ladders...

Thursday June 20th, 2013

Strength:  Back Squat 5-5-5+

WOD:  3 Rounds for Time:
            400 Meter Run
            21 Hang Squat Cleans (95/65)
            12 Ring Dips

Finisher:   Remaining Ring Dips for Accessory Work

This is a great opportunity for everybody to work on form.  Choose a weight at which at you can maintain excellent technique.  Take it slow and think through the movements.  Remember...Mechanics, Consistency and then Intensity!

Take a few minutes and watch this video from Again Faster.  It is an excellent review before today's WOD.