Friday, August 30, 2013

Saturday August 31st, 2013

Saturday Team WOD!

With a Partner For Time:

150 Push Ups
150 Wall Ball Cleans
150 Lunges
150 Burpees
150 Ab Mat Sit Ups
150 Double Unders

Quote of the Day:

"When people look at me I don't want them to think I'm skinny.  I want them to thing wow, she could kick my ass!"  ~Kendra Heiss

Thursday, August 29, 2013

Friday August 30th, 2013

Skill/Strength:  Bergener Warm-Up, Find Snatch Weight

WOD:  For Time
            400 Meter Run


            5 Rounds
            5 Snatches (95/65)
            10 Pull Ups
            15 Air Squats


            400 Meter Run

Finisher:  3 x 15 Wall Ball Sit-Ups

 Nice floor wipers ladies!

Wednesday, August 28, 2013

Thursday August 29th, 2013

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

WOD:  For Time
             40 Double Unders
             40 Push Ups
             40 Box Jumps
             40 Thrusters (95/65)
             40 Double Unders

Finisher:  Foam Roller/Band Stretch

That was quite the WOD today!  Coach Joel left it all on the mats after the final WOD today, literally.  That's quite an impressive sweat angel!

Tuesday, August 27, 2013

Wednesday August 28th, 2013

Strength:  Squat Cleans 3-3-3-3-3 with Increasing Weight

WOD:  15 Minute AMRAP
            10 Squat Clean (115/75)
             8 Push Jerk (115/75)
             6 Ring Dips

Finisher:  2 x ME Strict K2E/Hanging Knee Raise

Here is a link to an excellent video from Again Faster on the Squat Clean.  Try to find time to watch before heading into the Box.  This will be new to a lot of you!

 The Again Faster Mic'd Instructor - Squat Cleans

Monday, August 26, 2013

Tuesday August 27th, 2013

Strength:  25 Dead Hang Pull-Ups

WOD:  4 Rounds for Time

            30 Wall Balls
            20 Kettle Bell Swings
            400 Meter Run

Finisher:  3 Rounds
               5 Barbell Wipers, 2-Sided
               5 Barbell Roll-Outs

C. Ponce took this awesome picture while lifting before the 9:30 AM class.  I love being in the Box that time of day!

Announcements!!! August 26th, 2013

Hello CFSG Athletes!

I wanted to take a few minutes to make some announcements and keep you updated on upcoming events.  Please make sure to read through and SAVE THE DATES!

Labor Day
We will be doing Team WOD’s on Monday, September 2nd in place of the normal WOD schedule (there will be no foundations).  Time slots will be available at 9:00 AM and 10:00 AM.  I will adjust Zen Planner to reflect these changes.  Please make sure to sign up for one of these classes.  We will supply some cold adult beverages for after the WOD so that people can hang out for awhile before heading off to their Labor Day events.

Joe offered to smoke up some meat “KC Style” and we just couldn’t say no!  We plan to do a barbeque after Team WOD on Saturday, September 28th.  We will supply the meat and hopefully Joe is still willing to help us prepare it.  If you guys could bring appetizers, side dishes, desserts etc. that would be awesome. Don’t worry about being Paleo!  Also, bring whatever adult beverage you would like to enjoy.  As for times, we will decide as we get closer if we need one or two time slots.  We will keep you posted.

Zen Planner
You guys have been doing an excellent job signing up in Zen Planner!  Even when you can’t sign up for whatever reason, everybody is either calling or texting me.  It will be even more critical as we grow that everybody gets used to signing up for classes.  We all pay a premium for going to a CrossFit Box and there is a reason for that.  Limiting class size enables us to properly coach all of you.  By signing up for classes we can track the average attendance and add classes as necessary.  We want to keep all of you safe!

That’s it for now!  As always, please email, call or text me anytime if you have any questions.  Enjoy the rest of the week!

C. Rebecca

Sunday, August 25, 2013

Monday August 26th, 2013

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

WOD:  21-15-9
            Deadlift (195/125)
            Slam Ball Squat Cleans (30/20)
            Overhead Walking Lunges (45/25)

Finisher:  2 x 25 Russian Twists w/ Slam Ball, 2-sided

I love this!  Julie is one of our newest athletes.  While she was doing her WOD in Foundations on Saturday I looked down and saw her CrossFit journal ready to go.  Recording your times and weights is so important in CrossFit.  Not only does it enable you to track your progress but it can be a great resource for your Coach if you are unsure how to properly scale a WOD.  If you haven't already bought a notebook or downloaded an app...get on it!

BTW...don't mind the mats.  They were scrubbed after Team on Saturday, I promise!

Friday, August 23, 2013

Saturday August 24th, 2013

Saturday Team WOD!

Complete 5 Rounds for Time

10 Pull-Ups
15 Wall Balls
20 Box Jumps
25 Push Press (65/45)

While Partner #1 works on the rounds/reps above, Partner #2 runs 200 Meters. When Partner #2 returns they continue working on rounds/reps while Partner #1 runs 200 Meters.

Sometimes we get too "busy" and forget about mobility.  After a tough WOD make sure to grab a Foam Roller, Lacrosse Ball or a Band to work those sore muscles!

Thursday, August 22, 2013

Friday August 23, 2013

Skill:  Turkish Get-Ups          

WOD:  15 Minute AMRAP
            5 Deadlifts (225/155)
            10 Double Unders
            15 Push Ups
            200 Meter Run

Finisher 2 Minutes Max Effort Turkish Get-Ups

Some of you may have seen this on Facebook the past few days.  It is SO true!

Wednesday, August 21, 2013

Thursday August 22, 2013

Skill/Strength:  Hang Clean Review
                       3-3-3-3-3 w/ Increasing Weight (help decide WOD weight)

WOD:  3 Rounds for Time
            50 Air Squats
            15 Pull Ups
            5 Ring Dips
            10 Hang Cleans (135/95)

Finisher:  Hollow Body Holds, 4 x 30 Seconds

In general I will try NOT to take over the WOD Blog for personal posts, but I am going to make an exception!  Fifteen years ago today I was lucky enough to marry my best friend.  We've been through a lot over the years and have two amazing sons.  Craig has supported me in everything that I do which is why I am so very fortunate to be a part of CrossFit Sugar Grove.  Without him I would not be where I am in life! 

Tuesday, August 20, 2013

Wednesday August 21st, 2013

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

WOD:  For Time

            20 Overhead Squats (95/65)
            30 Box Jumps
            40 Kettle Bell Swings (44/35)
            50 Wall Balls (20/14)

Finisher:  Foam Roller/Lacrosse Ball to Back

As we head into the Fall our lives get a little crazier!  Many of us our now juggling back to school schedules along with the normal work, grocery shopping, laundry etc.  On top of all of it we are the small percentage of people out there that try to include a healthy lifestyle.  Try to remember all of the good things that come along with this time of year, and be thankful for everything we have the luxury of "juggling" in our lives! 

Monday, August 19, 2013

Tuesday August 20th, 2013

Skill/Strength:  Snatch Skill Transfer Series / Light Snatch Drops

WOD:  "Collin" as 20 Minute AMRAP 

             400 Meter Run with Weight (45/25)
             12 Push Press (115/85)
             12 Box Jumps (24/20)
             12 Sumo Deadlift High Pulls (95/65)

Finisher:  Couch Stretch (Hips) / Banded Distraction (Shoulder)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Coach Ponce suggested this WOD which he just did at CrossFit Plainfield.  Please direct any opinions his way!

Sunday, August 18, 2013

Monday August 19, 2013

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

WOD: Ladder 10 to 1

           Kettle Bell Swings (53/35)
           Push Ups
           Goblet Squats (53/35)
Finisher:  100 Ab Mat Sit Ups / 50 Superman

Jessica knows how to represent!  Here she is proudly wearing a CrossFit Sugar Grove tank while playing in a Mud Volleyball tournament during Elburn Days.  Thanks Jessica!





Friday, August 16, 2013

Saturday August 17th, 2013

Saturday Team WOD!

WOD:  For Time with a Partner:

            100 Double Unders
             90 Ab Mat Sit Ups
             800 Meter Run
             70 Air Squats
             60 Kettle Bell Swings
             50 Thrusters (96/65)
             40 Pull Ups
             30 Burpees
             20 Overhead Squats
             200 Meter Farmer's Carry

While one Partner works on reps the other rests.  Partners run the 800 Meters together.  Both Partners walk the 200 Meter Farmer's Carry together and switch on and off carrying the weights as necessary. 

 Ryan representing CrossFit Sugar Grove at the Elburn Days parade.  Thanks Ryan...excellent job!

Thursday, August 15, 2013

Friday August 15th, 2013

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

WOD:  3 Rounds for Time
             20 Push Press (115/75)
             15 Kettle Bell Swings
             10 Slam Ball Squat Cleans
             200 Meter Run

Finisher:  2 x 25 Throw Downs

I warned you that I like barbells!  There have been a lot of them out on the floor this week.  You guys are doing an amazing job!  Recognizing the different movements is half the battle and you are all handling it like pros.  Your form is improving everyday and the weights are already going up.  It only gets better!

Wednesday, August 14, 2013

Thursday August 15th, 2013

Skill/Strength:  Bergener Warm-Up / Snatch 1-1-1-1-1 with Increasing Weight

WOD:  4 Rounds for Time
            25 Wall Balls
            10 Power Snatches (95/65)
            25 Ab Mat Sit-Ups

Finisher:  3 x 15 Supermans

I don't know if you guys have seen these Ryan Gosling "Hey Girl" pics but they are pretty hilarious!  This one is fitting with the Cleans we've done this week.  People are often very proud of their CrossFit injuries.  In most cases, an injury is due to improper mechanics.  I've mentioned in class that bruised collar bones after a session with Cleans means that you are NOT moving your elbows fast enough.  Just ask Ryan...he knows!

Tuesday, August 13, 2013

Wednesday August 14th, 2013

Strength:  Dead Hang Pull Ups 5-4-3-3-2-2-2-1-1-1-1  (25 total)

WOD:  Chipper for Time:
             10 Deadlifts (135/95)
             20 Box Jumps
             10 Hang Power Cleans
             20 Kettle Bell Swings
             10 Front Squats
             20 Wall Balls
             10 Push Press
             20 Pull Ups
             10 Back Squats
             20 Burpees

Note:  You will only use one barbell so figure out which movement is your limiting factor and that will be your weight for the entire WOD.

Finisher:  Leave sweat angel on the mats!

Love this pic of Kristin in Foundations...excellent form!  Thanks for capturing it Coach Joel!

Monday, August 12, 2013

Tuesday August 13th, 2013

Strength:  Thrusters 135/95 - 1 on the 1st Minute, 2 on the 2nd Minute etc. until Failure

WOD:  30-20-10
             Air Squats
             Push Ups
             400 Meter Run

Finisher:  Max Time Wall Sit

Katie and Bianca are rowing off into the sunset as James watches on.  James showed up for his first official class today and rocked the entire WOD with RX Ring Dips.  Who does that?!  Apparently all that kayaking has resulted in quite the core strength!

Sunday, August 11, 2013

Monday August 12th, 2013

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

WOD:  3 Rounds for Time
            50 Double Unders
            6 Deadlifts (225/155)
            12 Ring Dips

Finisher:  2 x Max L-Sits or L-Hangs

Let's Deadlift!  It's time to start our first Power Lifting Cycle.  You will see 2  lifts each week and the cycle will last 6 weeks.  If you have not found your 1 Rep Max yet, do not worry.  We will find them as we go.  I'm so excited to get started...I just love barbells!!!

Friday, August 9, 2013

Saturday August 10th, 2013

Saturday Team WOD!

25 Minute AMRAP with a Partner:

6 Burpee Pull-Ups
12 Ground to Overhead (95/65)
18 Double Unders

While Partner #1 runs 400 Meters, Partner #2 works on the above AMRAP.  When Partner #1 returns they take over the AMRAP and Partner #2 heads out for a 400 Meter Run.  Score is based on number of rounds/reps performed.

The energy was high this morning at the Box!  Coach Ponce brought in some of his friends from CrossFit Oswego and they tackled the Hero WOD "Wittman".  They are quite the fire breathers!  It was a pleasure having them join us and we hope they will come back and visit!

Thursday, August 8, 2013

Friday August 9th, 2013

Strength:  EMOM for 8 Minutes, 1 Power Clean @ 90% of 1 RM

WOD:  "Wittman"

             7 Rounds for Time:
             15 Kettle Bell Swings (53/35)
             15 Power Cleans (95/65)
             15 Box Jumps (24/20)

             Note:  There will be a 20 Minute Time Cap placed on this WOD.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. 

Wednesday, August 7, 2013

Thursday August 8th, 2013

Strength:  Open Strength - Work on Finding Max Lifts

WOD:  "Fight Gone Bad" Style
              3 Rounds, 1 Minute each Station
              Battle Ropes
              Wall Ball Squat Cleans
              Push Press (75/45)
              1 Minute Rest

              Score equals total reps completed (calories for row)

Finisher:  3 x 10 Weighted Good Mornings

This is Kristin getting after her box jumps!  The day her and Jessica signed up they were watching the Team WOD and thought this movement was out of their reach.  Apparently not!

Tuesday, August 6, 2013

Wednesday August 7th, 2013

Strength:  Bench Press - Find 1 or 3 RM

WOD:  10 Rounds for Time
            10 Wall Balls
            10 Weighted Sit-Ups (with wall ball or slam ball on chest)
            10 Slam Balls

Finisher:  50 Superman

Jimmy's snatch is so fast that he is a blur!  I actually think it is my camera, haha!  But I can see that his elbows are high and outside...excellent!

Hey Flying Squirrel...can you ask your very own Spealler what button I might have accidentally pressed so that my pics are now blurry?!  He IS the expert.

Monday, August 5, 2013

Tuesday August 6th, 2013

Strength:  Power Snatch 1-1-1-1-1 @ 90% of 1 RM (or practice/work to WOD weight if new)

WOD:  10 Minute AMRAP
             5 Power Snatches (95/65)
            10 Toes-to-Bar
            15 Double Unders
            2 Minutes Max Burpees

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

We are tweaking our Foundations program a bit.  Special thanks to our "Guinea Pigs" that helped us identify the good and the bad about our original strategy.  This is Jessica and she is on Day 2 of what is now a 6 program.  She is doing excellent...she has great Deadlift mechanics and LOVES push-ups!  I may be exaggerating a bit on the push-up comment...

Sunday, August 4, 2013

Monday August 5th, 2013

Strength:  Deadlift 3-3-3-3-3- @ 3 RM Weight (if you do not know then we will find 3 RM)

WOD:  2 Rounds for Time
            800 Meter Run
            50 Jumping Air Squats
            40 Push Ups
            30 Kettle Bell Swings

Finisher: Foam Roller to Quads/Glutes

Love this pic!  There are a few among us who are already drinking the Kool-Aid!

This week we will continue to work towards getting our 1 or 3 Rep Maxes in preparation for our first Wendler lifting cycle.  Try to get in and find them (Strict Press, Bench Press, Deadlift and Back Squat).  If we are working on something that you've already done feel free to switch things up.  Just let your Coach know what you are doing.  Proper mechanics are critical when finding maxes!

Friday, August 2, 2013

Saturday August 3rd, 2013

Saturday Team WOD!

With a Partner For Time:

40 Wall Balls
40 Box Jumps
400 Meter Run
60 Wall Balls
60 Box Jumps
600 Meter Run
80 Wall Balls
80 Box Jumps
800 Meter Run

One partner works at a time to perform reps while the other partner rests.  Both partners run together.  Split work however you would like.  If running is a problem you may sub rowing (may have to share).

The 5:30 AM "Early Bird" class has started!  Here are the ladies getting after their OHS's.  I was shocked at how well they did!  Apparently I was a slow took me a lot longer to get the proper form.  That is the beauty of CrossFit though, everybody has different strengths and weaknesses.  Kendra actually referred to "weighted squats" and "heaven" in the same sentence.  Really?!

Thursday, August 1, 2013

Friday August 2nd, 2013

Strength:  Back Squat - Find 1 RM (3 RM for new CrossFit athletes)

WOD:  15 Minute AMRAP
             15 Kettle Bell Swings (44/35)
              5 Push Press (95/65)
              Max # of Overhead Squats w/o Putting the Bar Down (95/65)

Finisher:  5 x ME Ring Dips
Busy day at the Box!  We had quite the crowd at 5:30 and a new wave of Foundations starting up.  Coach Joel stopped in to WOD with us and meet some of the athletes.  What a great coach and all around nice guy...we are lucky to have him!