Thursday, October 31, 2013

Friday November 1st, 2013

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

WOD:  LuRong WOD # 8

            18 Minute Time Cap:

            21-18-15-12-9-6-3 of:

            Wall Balls
             Box Jumps

   Level III #20 Wall Balls, #115 DL, 24 In Box Jumps
   Level II  #20 Wall Balls, #105 DL, 20 In Box Jumps
   Level II  #14 Wall Balls, #85 DL, 16 In Box Jumps
   Level III #14 Wall Balls, #75 DL, 20 In Box Jumps
   Level II  #14 Wall Balls, #65 DL, 16 In Box Jumps
   Level II  #10 Wall Balls, #55 DL, 12 In Box Jumps

Scary...that's all I have to say.

Wednesday, October 30, 2013

Thursday October 31st, 2013

Skill/Strength:  EMOM for 7 Minutes, Snatch Complex of:
                       2 Snatch Pulls from Hang + 2 Snatch High Pulls from Hang + 1 Power Snatch 

WOD:  15 Minute AMRAP

             30 Double Unders
             7 Power Snatches (96/65)
             400 Meter Run

Finisher:  5 x max Ring Dips

Happy Halloween everybody!  Yesterday's chipper was quite a butt kicker.  Anyone who participated deserves to have at least one piece of their favorite candy tonight.  Alright, you deserve it even if you didn't do the chipper!  For today...if anyone wants to wear a costume please feel free.  I am coming dressed as a CrossFit Trainer.  I do not have much of an imagination!

Tuesday, October 29, 2013

Wednesday October 30th, 2013

Strength:  25 Dead Hang Pull Ups

WOD:  For Time

            100 Wall Balls (20/14)
            90 Double Unders
            80 Ab Mat Sit Ups
            70 Air Squats
            60 Shoulder to Overhead (75/45)
            50 HR Push Ups
            40 KB Swings (53/35)
            30 Toes to Bar
            20 Burpees
            10 HSPU's

Finisher:  Max Ring-Sit or L-Hang

Today will be a long burner guys!  They are called "Chippers" because you need to chip away at the WOD, one movement at a time.  It will be fun, I promise.  See you at the Box!

Monday, October 28, 2013

Tuesday October 29th, 2013

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

WOD:  For 20 Minutes

            Even Minutes 15 Push Jerks
            Odd Minutes  15 Kettle Bell Swings (53/35)

Finisher: Band Stretches off of Rig

The CFSG Family is very proud of our fellow athlete, Kristen, for stepping into the ring for a Charity Boxing match this past weekend!  Her Coaches Chris (another fine CFSG athlete) and Mando (an old CrossFit friend) were there to support Kristin and give her advice.  Supposedly she is hanging up her gloves, but maybe we'll have to start incorporating a little boxing into the WOD...just for her!

Sunday, October 27, 2013

Monday October 28th, 2013

Strength:  Front Squat 1-1-1-1-1 @ 90% of 1 RM

WOD:  For Time

            10-8-6-4-2 of Squat Cleans (155/115)
            10 Burpees after each Round

Finisher:  Max Wall Sit

 Here is most of our crew before the Barbells for Boobs event at Will County CrossFit.  We all had a great time hanging out with friends doing what we love, while raising money for a great cause.     

Thursday, October 24, 2013

Friday October 25th, 2013

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

WOD:  15 Minute AMRAP

             10 Toes to Bar
             15 Push Ups
             200 Meter Run (may sub depending on weather)

Finisher:  50 Superman

For those of you still suffering from this week...

Wednesday, October 23, 2013

Thursday October 24th, 2013

Strength:  Snatch 2-2-2-2-2 @ 85% of 1 RM

WOD:  14 Minute AMRAP
             7 Snatches
             14 Pull Ups
             21 Double Unders

Finisher:  3 x 10 Ring Dips

Front rack lunge steps anyone???  That WOD was tough!  It's always the ones that don't look all that bad that end up evil.  Stephen decided to make it just a tad worse with the 30 pound wall ball.  I give him a hard time because of his height advantage but I have to admit that 30 pounds is impressive!

Tuesday, October 22, 2013

Wednesday October 23rd, 2013

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

WOD:  5 Rounds for Time
            10 Wall Balls
            15 Lunges with Barbell in Front Rack (95/65)
            20 Box Jumps

Finisher:  3 x 10 Weighted Good Mornings
Kristen is getting ready for her big Boxing match on Sunday!  Our friend Armando has been helping her prepare for her debut in the ring.  We are planning to head over to cheer her on around 5:00.  If anyone is interested in meeting us there please shoot me a text or message.  I know Kristen is VERY excited!

Monday, October 21, 2013

Tuesday October 22nd, 2013

Strength:  Find 1 RM Squat Clean

WOD:  3 Rounds
            30 Kettle Bell Swings (44/35)
            20 Ab Mat Sit Ups
            10 Clean and Jerks (135/95)

Finisher:  3x3 TGU's (each side)

Chris and Peter posted this pic on FB from one of their diving excursions.  Their daughter is a Scuba Instructor as well as a CrossFit Competitor/Level 1 Trainer.  I'm not even sure what that thing is but it sure looks cool.  I think he might be doing a Superman!

Sunday, October 20, 2013

Monday October 21st, 2013

Strength:  25 Dead Hang Pull Ups

WOD:  LuRong WOD #7 - 20 Minute AMRAP

             Ascending Ladder 3,5,7,9,11

             Front Squats M 95/95/45, W 65/65/30
             Push Press M 95/95/45, W 65/65/30
             100 M Farmer Carry in 10 M Increments M 53/53/35, W 35/35/25 (ea hand)
             -then, finisher of-
             13 Burpee Muscle Ups/Burpee Pull Ups/Burpee Over Barbells

              Note:  Three different weights/movements are for Levels III/II/I

Jessica had a little Handstand fun at the Las Vegas Supercross this weekend!  I'm surprised she was able to pop a few handstands after all of her Inverted Burpees at CrossFit Las Vegas.  Good thing she had some training from Coach Ponce last week!

Friday, October 18, 2013

Saturday October 19th, 2013

Saturday Team WOD!

With a Partner for Time:

400 Meter Run (both partners run)
50 Kettle Bell Swings
40 Pull Ups
50 Overhead Walking Lunge Steps with Plates (25/15)
40 Hang Power Cleans (96/65)
200 Double Unders (each partner does 100 simultaneously)
50 Shoulder-to-Overhead (95/65)
40 Knees-to-Elbows
50 Deadlifts (165/105)
40 Burpees

Chris and Peter say hi from 7 Mile Beach on Grand Cayman Island!  They plan to Scuba Dive every morning and hope to fit in a WOD or two while they are there with their daughter at CrossFit 7 Mile.  Have fun guys and try to relax at least a little bit!  

Thursday, October 17, 2013

Friday October 18th, 2013

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

WOD:  For Time

            10 Strict Press
            15 Overhead Squats
            20 Push Press
            25 Front Squats
            30 Push Jerks
            35 Back Squats

Finisher:  Foam Roller to Back

Kendra tagged me on this picture in FB and I love it!  We were all feeling a bit like poor T-Rex after the WOD.  Those darn Double Unders at the end of a good met-con are killers!  

Wednesday, October 16, 2013

Thursday October 17th, 2013

Strength:  EMOM for 10 Minutes - 3 Hang High Pulls, 2 Hang Power Snatches, 1 Overhead Squat

WOD:   15 Minute AMRAP

            30 Kettle Bell Swings
            15 Burpees
            40 Double Unders

Finisher:  50 Superman 

So I know we've had a few rough days lately!  I want to point out that I cannot take full responsibility.  Some of the credit has to be shared with Coach Ponce...for all of you that have ripped hands.  I just thought it important to set the record straight!

Tuesday, October 15, 2013

Wednesday, October 16th, 2013

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

WOD:  21-15-9
             Deadlifts - 65% of 1 RM
             Burpee Box Jumps

Finisher:   3 Rounds
                30 Second Hollow Rock
                30 Second Plank Hold
                30 Second Rest

Coach Ponce helped some of us flip up on the wall for the first time...nice job everybody!  I remember several months ago when it was just NOT going to happen.  Today everybody did awesome!  Jessica wants to know if we can get some new tanks with our name upside down especially for handstand WOD's.  I'll get right on that!

Monday, October 14, 2013

Tuesday, October 15th, 2013

Skill:  Handstands

WOD:  Chelsea

            Every Minute on the Minute for 30 Minutes:
            5 Pull Ups
            10 Push Ups
            15 Air Squats

Score will be based on number of rounds completed within the minute time frame.  Remainder of WOD will be performed as an AMRAP.

In honor of Chelsea I thought I would post The CrossFit Woman's Creed.  Read through it ladies...I'm guessing that you will relate with pretty much every line!

Sunday, October 13, 2013

Monday, October 14th, 2013

Strength:  EMOM for 8 Minutes - 1 Hang Clean, 1 Power Clean, 1 Power Clean and Jerk

WOD:  LuRong Challenge WOD #6 - 12 Minute Time Cap

            Level III
            100 Double Unders
            5 Rounds
            10 Power Cleans 145/100
            10 Ring Dips

            Level II
            100 Single Unders
            5 Rounds
            10 Power Cleans 125/85
            10 Hand Release Push Ups
            Level I
           100 Single Unders
           5 Rounds
           10 Power Cleans 75/55
           10 Knee Hand Release Push Ups

Great Team WOD this Saturday!  The energy was high and the WOD was tough...just as it should be. Afterward, Craig and I were discussing the great progress we are seeing from the athletes.  Everybody is getting stronger and faster.  Keep it up guys!

Friday, October 11, 2013

Saturday October 12th, 2013

Saturday Team WOD!

Complete the following for Time with a Partner:

60 Toes-to-Bar
60 Push Press (95/65)
400 Meter Run
60 Wall Balls
60 Kettle Bell Swings (44/36)
400 Meter Run
60 Up and Over Box Jumps (24/20)
60 Double Unders
400 Meter Run

Jessica was representing at the St. Charles Scarecrow Festival in her CrossFit Sugar Grove tank top!  We have to give her props for finishing Friday's WOD with the most reps, and at an impressive weight.  I can see why...look at those guns!  Way to go girl!

Thursday, October 10, 2013

Friday October 11th, 2013

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

WOD:  15 Minute AMRAP

            12 Med Ball Cleans (20/14)
            10 Overhead Squats (75/55)

Finisher:  50 Superman

Overhead Squats are a bear of a move but they will NOT kill you, I promise!  If they are your least favorite movements do not worry, you are not alone.  That is what makes them so wonderful!  Overhead Squats are difficult because they require excellent mechanics and are one of the best core exercises.  So...let's keep working on them and eventually you might actually be happy when they pop up.  Really, I swear!

Wednesday, October 9, 2013

Thursday October 10th, 2013

Strength:  Cleans 2-2-2-2-2 @ 85% of 1 RM

WOD:  FGB Style - 3 Rounds, 6 One Minute Stations
            Rowing (for calories)
            Push Ups
            Double Unders
            Ab Mat Sit-Ups
            Kettle Bell Swings (44/35)

Finisher:  5 x Max Ring Dips 

Each day I am excited to see the amazing progress that all of you are making!  From day 1 we've focused on  proper mechanics and resisted loading the bar too heavy.  People are starting to add weight now and consistently hold their form.  I am also seeing progress on the rig...bands are becoming thinner and knees-to-elbows are being strung together.  I've even seen some double unders!  It will only get better guys...can't wait to see where you are in a month!

Tuesday, October 8, 2013

Wednesday October 9th, 2013

Strength:  25 Strict Pull Ups
                Deadlift Review / Warm-Up Sets 

WOD:  6 Rounds
            6 Deadlifts (65-75% of 1RM)
            10 Knees-to-Elbows
            25 Barbell Skiers (2-sided)

Finisher:  40 Ab Mat Sit-Ups
               30 Hollow Rocks
               20 V-Ups

Everybody was getting in a good shoulder stretch before tackling LuRong WOD #5.  I just went in to validate scores and noticed that the Affiliate Preview for WOD #6 is up.  Looks like a fun one guys.  I love to tease you...guess you will have to wait until Sunday!

Monday, October 7, 2013

Tuesday October 8th, 2013

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

WOD:  For Time
            50 Push Ups
            25 Box Jumps
            50 Double Unders
            25 Overhead Weighted Lunge Steps (45/25)
            50 Wall Balls
            25 Slam Balls

Finisher:  3 Minute Hollow Rock

I saw this and had to post it in honor of Bianca and Katie who had me cracking up at the 6 PM WOD!  Plus, it is fitting for today.  Wall Balls anyone?!

Sunday, October 6, 2013

Monday October 7th, 2013

Strength:  1-1-1-1-1 Snatch + Snatch Balance (same load)

WOD:  LuRong WOD #5

15 Minute Time Cap       Level III/II/I

10 Power Snatches         M 115/95/45, W 80/65/30
20 Pull-Ups                    M&W Pull-Up/Pull-Up/Ring Row
30 Box Jumps                 M 24/20/16, W20/16/12
40 Kettle Bells Swings    M 53/53/35, W 35/35/25
30 Box Jumps
20 Pull-Ups
10 Power Snatches

Finisher:  Roll out with Foam Roller

 Please make sure to fill out the Sign-Up sheet today if you would like a Barbell for Boobs shirt from CrossFit Will County.  We will be turning in the order on Tuesday so today (Monday) is your last day to sign up.  Otherwise you can also buy a shirt from the Barbell for Boobs website.  Shirt or no will be a fun event.  I hope everybody can make it!

Friday, October 4, 2013

Saturday October 5th, 2013

Saturday Team WOD!


100 Slam Balls
100 KB Swings
100 Push Ups
100 Ab Mat Sit Ups
100 Double Unders

While Partner#1 works on the above, Partner #2 runs 200 Meters.  When Partner #2 returns from the run they take over where Partner #1 left off.  Continue until the work is complete and the partner returns from the run.

Good luck today to a Team of CFSG athletes that will be running the Montgomery River Run 5K.  Since the run is at 9:00 AM it will be slower than usual at the Box, but do NOT let that deter you!  Coach Craig will be holding down the fort and there are already a decent number of people signed up in Zen.  Have fun!

BTW, gotta love Turkish Get-Ups!  

Thursday, October 3, 2013

Friday October 4th, 2013

Strength:  Turkish Get-Ups 1-1-1-1-1 (both arms each set)

Skill:  Clean and Jerk Review / Work to WOD weight

WOD:  17 Minute AMRAP

             400 Meter Run
             10 Clean and Jerks (135/95)
             10 Burpees

Finisher:  3 Minutes of Weighted Sit-Ups

Lizzie is in the spirit of Breast Cancer Awareness month with her pink hat and little pink ribbon!  Here she is looking so cute and innocent before kicking all of our behinds in the Ring L-Sit contest...those CrossFit Kids classes are really paying off for her!

Please remember to fill out the sign-up sheets for the Barbell for Boobs event!  If you plan to purchase a Will County B4B shirt, please let me know quantity and sizes by Monday at the latest.  They need to place the order on Tuesday.  You can also donate to the cause by purchasing a shirt or fund-raising through the Barbell for Boobs website. 

Wednesday, October 2, 2013

Thursday October 3rd, 2013

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

WOD:  3 Rounds for Time
            40 Push Press (65/45)
            30 Air Squats
            20 Double Unders
            10 Ring Dips

Finisher:  2 x Max Ring L-Sits/Bar L-Hangs

Happy Anniversary to one of the original CrossFit Sugar Grove couples, Josh and Kendra!  No they are not just laying around.  They are both doing Superman during the Dirty Thirty.  Although...Josh actually looks like he might have been taking a tiny break! 

Tuesday, October 1, 2013

Wednesday October 2nd, 2013

Skill:  KB Clean and Jerk

WOD:  "Dirty Thirty" - For Time
             30 Box Jump (24/20)
             30 Jumping Pull Ups
             30 KB Swings (35/26)
             30 Walking Lunge Steps
             30 Knees-to-Elbows
             30 Push Press (45/35)
             30 Superman
             30 Wall Balls (20/14)
             30 Burpees
             30 Double Unders


Thank you Jessica for picking up our packets for the Montgomery River Run on Saturday!  All participants, please be sure to pick up your packet at the Box.  I can't wait!  Haha...actually, yes I can.  Partner carry anyone?