Monday, September 30, 2013

Tuesday October 1st, 2013

Strength:  Thruster - Find 1 or 3 RM

WOD:  LuRong WOD #4
            10 Minute Time Cap:
            50 Thrusters
            50 Toes-to-Bar
            The athlete must complete all 50 Thrusters before moving on to the next movement.
            Level III = 95/65 Toes-to-Bar
            Level II =  65/45 Ab Mat Sit-Ups (feet butterflied and arms may NOT swing past head)
            Level I = 45/30 Anchored Ab Mat Sit-Ups (Feet anchored/flat, arms may NOT swing over head)

We are now in Phase 2 of the LuRong Challenge!  In honor of the ladies participating, I thought I would share this picture which was on the LuRong FB Page.  I think we could all benefit from a little less sugar!

Sunday, September 29, 2013

Monday September 30th, 2013

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

WOD:  For Time
            50 Push Ups
            40 Deadlifts (155/105)
            30 Toes-to-Bar
            20 Slam Ball Squat Cleans
            10 Power Cleans (155/105)

Finisher:  50 Superman

This is how our Grand Opening morning started!  Joe was in the parking lot smoking meat before the rest of us were even awake.  Wow, what a great way to celebrate CrossFit Sugar Grove!  The food was amazing, the WOD fun (isn't it always?) and the community as strong as ever.  Thank you to everybody that spent the day with us celebrating our new and growing family.  All of us at CrossFit Sugar Grove are excited to see what this first year will bring!

Friday, September 27, 2013

Saturday September 28th, 2013

Grand Opening!

Team "Fight Gone Bad"

3 Rounds of:

Wall Balls, 20/14 (Reps)
Sumo Deadlift High-Pulls 75/55 (Reps)
Box Jumps 24/20 (Reps)
Push Press 75/55 (Reps)
Row (Calories)

In this WOD you move from each of five stations after a minute.  The clock does not stop between exercises.  This is a five minute round from which a one minute break is allowed before repeating.  On call of "rotate", the athletes must move to the next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.  Add all of your points together to get your total score.

This WOD is one that you can make as easy or as hard as you want!  Go at whatever pace you feel comfortable with and it will not affect your teammates.  The purpose of this day is to celebrate and enjoy!. 

Heats will be run at 9:00, 9:30, 10:00 and 10:30.  There are still spots available so come in, even if you haven't signed up for a Heat.  Afterward we will hang out and enjoy some awesome smoked barbecue and drinks.  Everybody is welcome to come WOD with us and/or enjoy the cookout afterwards.  We hope to see everybody there!

Thursday, September 26, 2013

Friday September 27th, 2013

Strength:  Overhead Squat - Find 1RM

WOD:  21-15-9
             Overhead Squats or Goblet Squats
              Kettle Bell Swings
              400 Meter Run  (after each round)

Finisher:  2 x 25 Russian Twists with KB or Slam Ball (2-sided)

Don't forget that this Saturday is our Grand Opening WOD and barbecue!  Please make sure to sign up for a heat at 9:00, 9:30, 10:00 or 10:30.  Everybody is welcome!  You do not need a membership to sign up.  Go to the Log In tab on our website to register.  We plan to start eating right after the heats are complete.  Can't wait to see everybody there!

Wednesday, September 25, 2013

Thursday September 25th, 2013

Skill:  Bergener Warm-Up, Shuttle Sprints

WOD:  LuRong #3

             5 Minute AMRAP
             Descending Hang Power Clean Ladder
             Ascending Shuttle Sprint Ladder

             Round 1
                10 Hang Power Cleans
                20 Meter Shuttle Sprint
             Round 2
                8 Hang Power Cleans
                40 Meter Shuttle Sprint
             Round 3
                6 Hang Power Cleans
                60 Meter Shuttle Sprint
             Round 4
                4 Hang Power Cleans
                80 Meter Shuttle Sprint
             Round 5
                2 Hang Power Cleans
                100 Meter Shuttle Sprint

       Levels - Men 135/95/65, Women 95/65/45

Rest for 3 Minutes, then...

                Tabatas (4 Intervals each movement, 20 seconds of work / 10 seconds of rest)
                    Air Squat
                    Pull Ups
                    Ab Mat Sit Ups
               Score is the least number of reps performed in any of the 4 intervals.  Unit for the row is calories.

Finisher:  5 x 10 Ring Dips

 Wall Balls all around!  This is from a few days ago when we did the Wall Ball, Snatch and Ab Mat Sit Up WOD.  Full house that day!!

Tuesday, September 24, 2013

Wednesday September 25th, 2013

 Strength:  Front Squat - Find 1RM

WOD:  3 Rounds For Time
            400 Meter Run
            20 Box Jumps
            15 Slam Balls
            10 Front Squats

Finisher:  Use Foam Roller on Back

Admit it...the picture scared you guys!  Nope, no overhead squats today.  Of course I could be swayed if someone were to make the suggestion.  This girl does look very happy!


Monday, September 23, 2013

Tuesday September 24th, 2013

Strength:  Push Press 5-5-5-5 @ 85% or 1RM

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

Finisher:  40 T2B

Sunday, September 22, 2013

Monday September 23rd, 2013

Strength:  5 x 2 Power Snatches @ 80% of 1RM

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

Finisher:  3 x 15 Superman

Get out your HG shirt Jimmy!  Haha, I had to post a pic in honor of our day of Oly lifting.  Wash it afterward though because the LuRong will have us doing cleans in no time!

GRAND OPENING - Make sure to go in and sign up for one of the Heats for Saturday's Team WOD.  There will be 4 options...9:00/9:30/10:00/10:30.  For anyone that is NOT a member, you are welcome to join us as well!  Use the schedule in our website to sign up.  You do not need to create an account.  We will be having a barbecue after to celebrate!

Friday, September 20, 2013

Saturday September 21st, 2013

Saturday Team WOD!

25 Minute AMRAP with a Partner

While Partner 1 runs 400 Meters, Partner 2 works on the following AMRAP:

6 Bar Facing Burpees
12 Ground to Overhead (95/65)
18 Double Unders

Another LuRong Challenge down.  Or should I say another LuRong ChallengER down!  Good job deserve to take a nap!

Thursday, September 19, 2013

Friday September 20th, 2013

Strength:  EMOM Snatch Complex, 8 Minutes - 3 Hang Snatch High Pulls to 1 Hang Squat Snatch

WOD:  LuRong WOD #2 

            12 Minute Time Cap:
            100 Burpees
            100 Kettle Bell Swings - American

            Athletes may break up the exercises and REPS in any order they choose.

            Level III - 53/35, Burpees
            Level  II - 35/25, Burpees
            Level   I - 25/15, Burpees No Press

Did a little rope climbing today!  I was surprised at how many people jumped right in and started their way up.  Here is Joe on his way back down after reaching the top.  Post WOD we did some hand stand work.  We are progressing quickly...working our way into the higher end CrossFit movements.  Rope Climbs, HSPU's...even a Muscle Up!  Nice work this week everybody!

Wednesday, September 18, 2013

Thursday September 19th, 2013

Skill:  Rope Climb (Bring your tall socks!)

WOD:  For Time
             400 Meter Run
             50 OHS's (65/45)
             45 Mountain Climbers (2-count)
             40 Push Ups
             35 Kettle Bells
             30 Pull Ups
             25 Lunges (single count)
             20 Box Jumps
             15 Burpees
             10 HSPU's
             400 Meter Run

Finisher:  50 Superman

What a great evening at the Box!  There was a good group of people between the 5:00/6:00 classes and everybody was just hanging out and talking in different groups.  I almost needed a megaphone to get the 6:00 crew to pay attention!  What an awesome feeling to see people hanging out and just enjoying the Box.  Oh, and then there was the Mike C. muscle up!  That was totally unexpected and completely awesome.  Nice job!

Tuesday, September 17, 2013

Wednesday September 18th, 2013

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

WOD:  15 Minute AMRAP
             5 Burpee Pull-Ups
             10 Goblet Squats (44/35)
             15 Kettle Bell Swings (44/35)
             200 Meter Run

Finisher: 100 Ab Mat Sit Ups

What is the closest thing to throwing around a barbell?  Reading about how to PROPERLY throw around a barbell!  This book explains not only how the different lifts should be done, but why.  The first 75 pages are dedicated to the squat.  Think I will read "knees out" on any of these pages?!

Monday, September 16, 2013

Tuesday September 17th, 2013

Strength:  Find Clean & Jerk 1 RM

WOD:  12 Minute AMRAP
             200 Meter Run
             20 Double Unders
             10 Slam Balls
             10 Knees to Elbows

Finisher:  5 x Max Effort Ring Dips

Excellent job kicking off the LuRong Challenge today!  We all got the chance to WOD with and cheer on the participants from our Box.  Everybody did a great job!  Mentally prepare yourself for LuRong WOD #2 which will probably show up later this week.  Can anyone say "Burpees"?!  If you're happy & you know it clap your hands!

Sunday, September 15, 2013

Monday September 16th, 2013

Strength:  Back Squat 5-3-1+ 75, 85, 95% of Working 1 RM

WOD:  18 Minute Time Cap - Descending Ladder
             21-18-15-12-9-6-3 of:
             Wall Balls (20/14)
              Deadlifts (115/75)
              Box Jumps (24/20)

Finisher:  50 Superman

This adorable guy is Bugsy!  Bianca brought him in early Sunday morning to help kick off the LuRong Paleo Challenge.  This is a nationwide challenge that is tracked online through your CrossFit affiliate.  A small group of our athletes are participating in the challenge which lasts eight weeks.  During these eight weeks they will be required to do specific WOD's and we plan to join them!  Today is the LuRong Challenge WOD #1 which was just released.  Enjoy!

Note to Challengers...I will bring in the specifics on the three different levels so that we can decide which is right for each of you.

Friday, September 13, 2013

Saturday September 14th, 2013

Saturday Team WOD!

Complete the Following a a Team:

50 Power Cleans (95/65)
50 Shoulder to Overhead (95/65)
50 Pull Ups
50 T2B
50 Wall Balls

After each movement both team members must run 200 Meters together.  Work can continue when BOTH team members return from the run.

HSPU's were happening at CFSG today, even at the end of a long chipper!  Someone at the 5:30AM class asked if I was mad the night before when I posted the Chipper WOD.  Not at all...but that is what CrossFit is all about!  I do love barbells but sometimes we need to set them down and chip our way through a long metcon.  The good news (at least in my mind) is that the barbells are coming out to play!

Thursday, September 12, 2013

Friday September 13th, 2013

Skill/Strength:  Goblet Squats 5-5-5-5-5 (very slow)  

WOD:  For Time

            500 Meter Row
            90 Double Unders
            80 Ab Mat Sit-Ups
            70 Walking Lunges
            60 Kettle Bell Swings
            50 Box Jumps
            400 Meter Run
            30 Push-Ups
            20 Burpees
            10 HSPU's

Finisher: Ab Circuit - 3 Rounds
              10 Russian Twists (2-sided)
              10 Floor Wipers (2-sided)
              10 KTE

Time for a Chipper!  Yes, I am going to set the barbells down.  Even barbells need a rest day!

SIGN UP!!!  Don't forget to register online for the Montgomery 5K River Run on October 5th.  You need to sign up by Friday (today).  I will be sending an email with the team info including names, shirt sizes etc. tomorrow afternoon.  You NEED to register yourself online though to pay the registration fee.  You will be receiving a Team Shirt with your fee.  Here is a link:

Montgomery 5K River Run Registration

Wednesday, September 11, 2013

Thursday September 12th, 2011

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

WOD:  20 Minute AMRAP

             Deadlifts 225/145 (Use around 60/65% of 1 RM)
             EMOM is a 5 Burpee Buy-In

            Score is equal to total number of Deadlifts.

This is the 5:30 AM Early Bird crew hard at work! 

Tuesday, September 10, 2013

Wednesday September 11th, 2013

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

WOD:  "Danny"
              20 Minute AMRAP
              30 Box Jumps (24/20)
              20 Push Press (115/75)
              30 Pull Ups

Finisher:  Max Plank Hold

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.  Daniel is survived by wife Jenni and daughter Jojiye.

Monday, September 9, 2013

Tuesday September 10th, 2013

Strength:  Find Snatch 1RM

WOD:  12 Minute AMRAP
             5 Hang Power Snatches
             7 Overhead Squats
             9 Lateral Bar Hop Burpees

Finisher:  Roll out on Foam Roller

I love this pic of the 5:30 PM class after the WOD.  It is small but if you look closely you will see Katie off to the left looking pretty casual and comfy.  Adam is on the right back by the he alive?!  Sure sign of a good WOD when everybody is down on the mats!

Sunday, September 8, 2013

Monday September 9th, 2013

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

WOD:  12 Minute AMRAP

             Ascending Ladder 3-6-9-12 etc.
             Kettle Bell Swings (44/35)
             Wall Balls (20/14)

Finisher:  5 x ME Ring Dips

This is Sam.  Do you remember a few weeks ago when we were finding our max L-Hang times?  Most of us had difficulty holding our positions at all.  Sam grabbed onto the rings, got into his Indian Style pose and kept swinging, and swinging, and swinging!  Keep it up Sam...impressive core strength!

Friday, September 6, 2013

Saturday September 7, 2013

Saturday Team WOD!

Team "Victoria"

25 Minute AMRAP with a Partner
10 Thrusters (95/65)
14 Box Jumps (24/20)
12 Sumo Deadlift High Pulls (95/65)
12 Burpees
27 Kettle Bell Swings (55/35)

This was our view outside the garage door after the 5:30 AM class.  You guys should get out of bed and come enjoy it with the ladies!


Thursday, September 5, 2013

Friday September 6th, 2013

Strength:  Find max Push Press

WOD:  Open WOD 12.3

             18 Minute AMRAP
             15 Box Jumps (24/20)
             12 Push Press (115/75)
              9  Toes-to-Bar

Finisher:  Shoulder Stretch with Bands

We spent the day with Barbara and she was not all that pleasant!  I have to give props to James who managed to get 4 full rounds in before the time cap.  After the WOD we did max wall sits.  Lizzie put all of us in our place when she held it for the longest.  In the pic above she is working with Mom on her air squats!

Wednesday, September 4, 2013

Thursday September 5th, 2013

WOD:  "Barbara"

             5 Rounds for Time (30:00 Minute Cap)
             20 Pull Ups
             30 Push Ups
             40 Sit Ups
             50 Air Squats

             Rest precisely 3 Minutes between each round.

Finisher:  Wall Sit for Time (as a group)

Barbara is one of the original "Girls" of CrossFit.  No...not this Barbara!  WOD's that are named after women are considered Benchmarks.  They are included in our programming periodically so that you can assess your progress.  Please make sure to record your times so that you can compare next time Barbara makes an appearance at CrossFit Sugar Grove!

Tuesday, September 3, 2013

Wednesday September 4th, 2013

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

WOD:  Reverse Ladder
            10 to 1 Overhead Squats (95/65)
            1 to 10 Burpees

Finisher:  3 x Max Effort Toes-to-Bar

Great day at the box!  Our favorite Firefighting couple, Josh and Kendra, got to practice for the charity WOD this weekend in full gear.  They did an awesome job and are ready to represent!  We also met our new neighbors...two little adorable labs.  They decided to pay me a visit after the last WOD of the day.  Looks like we might have two mascots!

Monday, September 2, 2013

Tuesday September 3rd, 2013

CrossFit Oswego is hosting a 9/11 Memorial Charity WOD this coming weekend.  Several of our members will be participating and asked if they could practice beforehand.  I figured we might as well all join in on the fun!  If you would like to wear your gear, feel free.  Please make sure to introduce yourself if you see new faces as several people from other boxes may stop in to practice as well.

Skill:  Sledgehammer Strikes

WOD:  9/11 Memorial WOD

            60 Box Jumps/Step Ups
            100 Meter Run
            60 Sledgehammer Strikes
            100 Meter Run
            60 Mountain Climbers (single count)
            100 Meter Run
            37 Deadlifts (185/135)
            23 Burpees
            100 Meter Weighted Carry

Finisher:  3 x 3 Turkish Get-Ups, each side

Great Labor Day Team WOD at the Box!  This is what CrossFit is all about folks.  We had the opportunity to honor 19 firemen who lost their lives in the line of duty.  After a hard WOD we hung out for awhile and enjoyed a few cold beverages together.  Gotta love it!

Sunday, September 1, 2013

Monday September 2nd, 2013

Labor Day Team WOD!

"Hothsots 19" with a Partner

25 Minute AMRAP
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 Meter Run

Partners will take turns working on reps and will run the 400 Meters together.  Complete as many rounds/reps as possible in 25 minutes.

Today we will WOD in honor of 19 fallen firefighters from Prescott Valley, AZ.  Prescott's Granite Mountain Hotshots were overrun by smoke and fire while battling a blaze on a ridge in Yarnell.  Many of these firefighters were avid CrossFitters.  Please take a few minutes to watch the link below.

The Hotshots - Who They Were