Wednesday, July 31, 2013

Thursday August 1st, 2013

Strength:  Strict Press - Find 1 RM

WOD:  50 Push Ups
            25 Box Jumps
            50 Double Unders
            25 Pull Ups
            50 Wall Balls
            25 Slam Balls

Finisher:  100 Ab Mat Sit Ups

Burpee Box Jumps all day!  That is what it felt like in the box.  Meg was lucky to have Sandy pay us a visit to help motivate her.  Adam was not so lucky.  He got to do his first class out of Foundations all by himself.  Sorry time we will make Sandy do it twice!

Tuesday, July 30, 2013

Wednesday July 31st, 2013

Skill/Strength:  Bergener Warm-Up, Squat Clean Review, Work up to WOD Weight

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

Finisher:  Foam Roller to Back

Congrats to Josh, Kendra and Jimmy who all finished Foundations training today.  See you guys in class!

Monday, July 29, 2013

Tuesday July 30th, 2013

Strength:  Dead Hang Pull Ups 5-4-4-3-3-3-2-2-2-2

WOD:  For Time
            Deadlifts (175/115)
            Lateral Bar Hop Burpees
            Walking Overhead Weighted Lunges (35/25)

Finisher:  50 Supermen

Bryan just hit his first "official" WOD after finishing up his Foundations classes last week...he did awesome!  Meg and Adam also finished up their Foundations today and Jimmy is scheduled to complete his tomorrow.  Our regular classes are going to start filling up fast.  It is exciting to see!

Sunday, July 28, 2013

Monday July 29th, 2013

Skill:  Bergener Warm-Up/Snatch Review

WOD:  Run 400 Meters
            5 Rounds
            5 Snatches (95/65)
            10 Pull Ups
            15 Air Squats
            Run 400 Meters

Finisher:  2  x max Ring L-Sits

Awesome Team WOD this Saturday!  We had a good mixture of new Sugar Grove members and "old time" CrossFitters.  Good job everybody! 

Friday, July 26, 2013

Saturday July 27th, 2013

Saturday Team WOD!

"Team Whitten"

25 Minute AMRAP

22 Kettle Bell Swings
22 Box Jumps
400 Meter Run
22 Burpees
22 Wall Balls

Split the reps with a partner in whatever manner you choose.  Both partners run the 400 Meters together and continue with the reps when both partners are back.

Army Captain Dan Whitten died February 2, 2010 when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.  Whitten is survived by his Wife, Mother, Father and Sister.

Thursday, July 25, 2013

Friday July 26th, 2013

Strength:  Deadlift 5-3-1+ @ 75%, 85%, 95% of Working 1RM

WOD:  3 Rounds for Time
            25 Skiers
            20 Med Ball Cleans
            15 Deadlifts (160/105)

Finisher:  50 Ring Dips

My favorite quote of the day came from a member that was doing her first WOD.  She had just finished one of three rounds, looked at me with a very serious expression on her face and says "I'm already tired"!  It was funny because she is somebody that obviously works out.  As a matter of fact, I need to convince her to stop going to do workouts BEFORE heading to her training sessions!

Wednesday, July 24, 2013

Thursday July 25th, 2013

Strength:  Strict Press 5-3-1+ @ 75%, 85%, 95% of Working 1RM

WOD:  For Time:
            Box Jumps
            Push Press (75/55)
            Mountain Climbers (2 count)

Finisher:  50 Push Ups

We are only in our second week and some of our new athletes are nearing the end of their Foundations training!  I am very excited to get the regular classes up and running.  Here is a reminder of when our CrossFit Classes are scheduled.  This schedule will likely change as we grow so we will keep you updated! 

Tuesday, July 23, 2013

Wednesday July 24th, 2013

Warm Up:  2 Minutes Single/Double Unders

Strength:  Power Clean 3-3-3-3-3 @ 80% of 1RM

WOD:  3 Rounds for Time:
            10 Power Cleans (115/75)
            30 Double Unders
            400 Meter Run

Finisher:  2 x Max Effort T2B

I have to give props to Bryan who jumped up on the rig the other day and did 3 or 4 kipping pull-ups in perfect form after watching me do it once!  This is not an easy movement guys.  Not only does it take strength and stability to maintain proper form, but it requires skill and coordination as well.  Be aware of the rules though Bryan...once the bands go away they are rarely given back :)

I also have to mention our newest member Leanne who is going through personal training instead of Foundations.  She will learn all of the movements at an accelerated pace which can sometimes be overwhelming.  She walked in at 6:30 AM and hit every movement with near perfect form.  You guys are making it too easy on me!

Monday, July 22, 2013

Tuesday July 23rd, 2013

Strength:  Back Squat 5-3-1+ @ 70%, 80%, 90% of Working 1RM

WOD:  4 Rounds for Time:
            8 Thrusters (95/65)
            12 Box Jumps (24/20)
            16 KB Swings (44/35)

Finisher:  50 Supermen

Isn't this an awesome picture?!  This is Alexa, the daughter of very good friends of ours from Michigan.  On Saturday she kicked some butt in the Team WOD and then we went into the City for a girls day.  For all the men out there, this is the view from the ladies room on the 96th floor of the Hancock.  I hear you guys don't get anything!  BTW, we started with drinks at the Hancock and finished with cheesecake at the Cheesecake Factory.  That would be the Paleo 80/20 have to live, right?!

Sunday, July 21, 2013

Monday July 22nd, 2013

Strength:  Dead Hang Pull Ups 5-5-3-3-3-1-1-1-1

WOD:  For Time
             500 Meter Row
             50 Double Unders
             40 Goblet Squats (44/35)
             30 Pull Ups
             20 Wall Balls
             10 KB Snatches, 5 each arm (44/35)

Finisher:  50 Push Ups

We had our first official Team WOD this Saturday!  A great group showed up and we had a lot of fun.  A few of our new members are already drinking the CrossFit Kool Aid! Can't wait for many more Team WOD's in our future...

Friday, July 19, 2013

Saturday July 20th, 2013

Saturday Team WOD!!!

Complete the following work with a partner:

100 Slam Balls
100 Air Squats
100 Push Ups
100 AB Mat Sit Ups
100 Double Unders (300 Singles)

While Partner #1 works on the reps above, Partner #2 runs 200 Meters.  When Partner #2 returns from the run they take over where Partner #1 left off and Partner #1 runs 200 Meters.  Continue in this fashion until all of the work above is complete.  Time is when the last Partner comes in from the 200 Meters and all of the reps above are already complete.

Coach Ponce shared this on Facebook and I love it!  The first three things remind me of what we talked about Thursday in Foundations.  If you doubt your abilities or allow negative thoughts in your head, it will make everything so much harder.  When you walk through that garage door always come in with an "I Can" attitude and guess what...You WILL!

See you guys tomorrow!

Thursday, July 18, 2013

Friday July 19th, 2013

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

WOD:  21-15-9
            Deadlift (175/115)
            Ring Dips
            Walking Lunge Steps, one count (45/25)
Finisher:  5 x Max Effort Pull Ups

Fun day today!  We put the barbells down and flipped up on the wall.  Here is a pic of Adam and I helping Jimmy flip up.  He even managed a few small push ups.  Pretty impressive for the first week!

Wednesday, July 17, 2013

Thursday July 18th, 2013

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

WOD:  15 Minute AMRAP
             3 Shoulder to Overhead (135/95)
             6 Back Squats (135/95)
             9 Burpee Box Jumps

Finisher:  10 Turkish Get-Ups (5 each side)

The AM Foundations Crew is in for a treat today.  They get to train with Ponce!  Please try to take it easy on him guys...

This is a pic of Ponce after his first workout at the box on Sunday night.  He ended up with a Sweat Angel on his shirt that resembled Zach Galifianakis from The Hangover.  Do you think it's some sort of sign??? 

Wednesday July 17th, 2013

Strength:  4 x 3 Position Snatch with increasing weight
               1st - Floor
               2nd - Mid Thigh
               3rd - High Hang

WOD:  1000 Meter Row
            4 Rounds of:
            15 Push Ups
            20 KB Snatches, 10 each arm  (53/35) 

Finisher:  2 Minutes - Hold Ring L-Sit for as long as possible.  If you drop, rest as needed and then continue.

Everybody...this is John!  He was the first new CrossFit athlete at Martin Garage Box.  He is now the first experienced CrossFitter to hit a regular WOD at CrossFit Sugar Grove.  His progress has been nothing less than amazing.  We are so glad to have you with us at the new Box John!

Monday, July 15, 2013

Tuesday July 16th, 2013

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

WOD:  5 Rounds for Time
            9 Thrusters
            7 Knees to Elbows
            5 Overhead Squats
            3 Pull Ups

Finisher:  T-Spine Smash with Foam Roller and/or Lacrosse Ball

Amazing Opening Day at CrossFit Sugar Grove! We are starting the process of getting our new athletes trained and ready.  I was amazed at how well everybody did and how they pushed themselves.  There may have even been one or two good sweat angels left on the WOD floor!


Sunday, July 14, 2013

Monday July 15th, 2013

Opening Day!!!

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

WOD:  15 Minute AMRAP

             100 Ab Mat Sit Ups
             Then with Remaining Time, AMRAP of:
             5 Hang Power Snatches (115/75)
             5 Ring Dips
             15 Wall Balls

Finisher:  Spend time with Lacrosse Ball/Foam Roller

Please note that we will be requiring everybody to sign up for classes in Zen Planner.  The link is below.  If nobody has signed up for a specific class then we may not be at the gym.  Please call or text us if you would like to try out one of our Foundations classes but are unable to sign up for any reason.

(630) 358-9637

Zen Planner Link

Saturday, July 13, 2013

Sunday July 14th, 2013

Happy Sunday Everybody!

Today I get to spend the day with Kelly Starrett, CrossFit Mobility Guru and author of the book "Becoming a Supple Leopard".  The following are some of the topics that will be covered in the seminar:
  • Prevention and rehabilitation of common athletic injuries
  • Identifying, diagnosing, and fixing inefficient movement patterns
  • Problem solving for pain and dysfunction
  • Fixing poor mechanics that rob you of power, force and torque
  • Develop effective individual and group mobility programming
I'm equipped with Voodoo Floss and Lacrosse Balls...can't wait!


Friday, July 12, 2013

Saturday July 13th, 2013

Saturday Team WOD!

Start Time:  9:00 AM

WOD:  Victoria Hero WOD

            7 Rounds with a Partner:

            10 Thrusters (95/65)
            14 Box Jumps (24/20)
            12 SDHP (95/65)
            12 Burpees
            27 KB Swings (54/36)

Just a little fun on the lawn after a Team WOD at Martin Garage Box a few weeks back.  Go Sandy!

Thursday, July 11, 2013

Friday July 12th, 2013

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

WOD:  For Time: 
             Deadlift (225/155)
             Lateral Barbell Burpees
             Overhead Weighted Lunge Steps (45/25)

Finisher:  100 Ab Mat Sit Ups

Remember my furniture refinishing project???

Thursday July 11, 2013

"I feel so intimidated!"

This  phrase has popped up several times over the past few weeks as Kevin and I have talked to people.  Trust me, we understand!  On the surface CrossFit can appear a bit scary.  Don't let that deter you though!  Ask any person that does CrossFit and they will most likely have the same response...everything is scalable to your fitness level.  During a workout the person next to you may be using a barbell with 95 lbs while you are using one with 35 lbs.  The weights are different but to each person, the intensity is the same.  That is why CrossFit is perfect for everybody.  An elite athlete can work out side-by-side with someone new to fitness and both will get a great workout! 

Take the first step and contact us.  From there we will:
  1.  Answer any questions/concerns you may have.
  2. Set up a time to meet, show you the gym and walk through a few things.
  3. If you are new to CrossFit you will go through Foundations, during which you will learn everything you need to know to transition safely and comfortably into the regular scheduled workouts.
  4. Finally, you will join the classes and find a wonderful and supportive community of people!
Here is our contact information:
(630) 358-9637

Talk to you soon!


Tuesday, July 9, 2013

Wednesday July 10th, 2013

Final inspection is complete and we are "OK TO OCCUPY"!!!  That being said, we have decided to start running our scheduled classes on Monday, July 15th.  For those of you on our "Initial 25" list, we will be reaching out in the next few days to get you set up and ready to go.  For those of you that have not contacted us but are interested in the Special Grand Opening Rate, please contact us via email or phone.  There are only 25 total available and they are starting to go!

Here is our contact info:
(630) 358-9637

To find out more about our Special Grand Opening Rate please follow the link below to the pricing on our website.

Link to Pricing 

Monday, July 8, 2013

Tuesday July 9th, 2013

Strength:  Strict Pull-Ups 5-5-4-4-3-3-2-2-2

WOD:  5 Rounds for Time
            10 Push Ups
            15 KB Swings
            20 Double Unders

Finisher:  50 Ab Mat Sit Ups / 50 Superman

We are "working out the kinks"!  Here is the aftermath of our first actual WOD at the box.  It poured so hard that we ended up doing DU's instead of running.  We did manage to warm up with a run though and mapped out the 200 and 400 Meter routes.  Hopefully nobody pulls the huge weed which marks 200 Meters or I don't know what we'll do!

Sunday, July 7, 2013

Monday July 7th, 2013

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

WOD:  15 Minute AMRAP
             5 Ring Dips
             10 Overhead Squats (95/65)
             200 Meter Run

Finisher:  2 x Max Effort L-Hang

It will not take you long to realize that I LOVE The Again Faster Mic'd Instructor!  The link below discusses Overhead Squats.  Jon Gilson talks about how the Overhead Squat is purely to train mid-line stability which is something we demand of our athletes at all times.  This movement creates such incredible torque on your shoulders and hips.  If you are able to maintain your mid-line stabilization during Overhead Squats, then you will be able to during other exercises and in everyday life.

The Again Faster Mic'd Instructor - Overhead Squats


BTW, the Box is ready!  The equipment is in, the white board is hung and the mats are clean. We just have to invite the inspector for a final walk through and we will be good to open! 

Saturday, July 6, 2013

Sunday July 7th, 2013

We are VERY excited to officially welcome Ponce Vargas to our team at CrossFit Sugar Grove!  Ponce is a  Level 1 Certified trainer and is at Rogue Fitness this weekend attending the Olympic Lifting Seminar.  Not only is Ponce an excellent technical trainer but he is a genuinely good person.  His personality and training beliefs align perfectly with our vision for CrossFit Sugar Grove.  Welcome to the team Ponce!!!

We also want to give a special thanks to our friends at CrossFit Plainfield who have been gracious enough to share Ponce with us.

Please click the link below to read Ponce's Bio on our website.   

Friday, July 5, 2013

Saturday July 6th, 2013

For those of you that have not visited our website we wanted to let everybody know about a Special Offer that we are having for our Grand Opening.  The First 25 people to join CrossFit Sugar Grove will receive a Special Rate of $100 per month for an UNLIMITED membership including Foundations Classes.  This comes to a total savings of $380 in your first year.

We already have people signed up and the Special Rate spots are limited so please give us a call today!  Our phone number is (630) 358-9637.  Visit our website to see more about us.

Wednesday, July 3, 2013

Thursday July 4th, 2013

Exciting things happening at the box today!  We are down to the wire and working on finishing touches.  Today our neighbor "SignFX" came over and put up some decals.  Here is a picture of the car decal...turned out nice!  

All of us at CrossFit Sugar Grove wish you and your families a safe and fun-filled 4th of July!

Tuesday, July 2, 2013

Wednesday July 3rd, 2013

Approved Clip Art
It is official...we are approved to open for business!  Early in our journey Kevin and I found a spot that we thought would be perfect for a CrossFit.  The only catch was that it wasn't zoned for our specific use.  The Village of Sugar Grove asked that we will out a Special Use Application.  That is where our journey began!  We took a leap of faith by signing a lease, ordering equipment, getting the place together and affiliating with CrossFit BEFORE knowing for sure that we had been approved.  Luckily for us it all turned out!

Thank you Village of Sugar Grove...we look forward to WOD'ing with you!

Monday, July 1, 2013

Tuesday July 2nd, 2013

Who doesn't like a pop of red?! 

OK, I know this is technically a "WOD Blog" but this week might be a bit different.  There is so much to get done and so little time!  So my plan is to keep you updated on what is happening to get the place  ready.

For those of you who haven't been able to stop by yet, this picture was taken in the office area.  There are two small office spaces, a bathroom and the WOD floor.  We painted the WOD area to match the blue in our logo.  In the office we decided to paint one accent wall to match the red in the dog's mouth.  It turned out great! 

Tomorrow I get to reahab some outdated furniture.  That should be interesting...:)