Friday, January 31, 2014

Saturday February 1st, 2014


Complete 3 Rounds for Time of:
         50 Wall Balls
         30 Burpees 
         50 Slam Balls
         30 Overhead Walking Lunge Steps with Plate (45/25)
         50 Ab Mat Sit Ups

*One partner works while the other rests.  Teams of 2

First and foremost, please be careful tomorrow if you are traveling anywhere.  For all you brave souls, Coach Craig will be at the Box so you are in excellent hands!  I am wishing for good news from the Groundhog on Sunday....come on Spring.

Thursday, January 30, 2014

Friday January 31st, 2014

Strength:  Squat Clean 3-3-3-3-3 (Practice Speed under the Bar)

WOD:   4 Rounds for Time
             6 Squat Cleans (135/95)
             12 Push Ups
             18 Kettle Bell Swings (53/35)

Finisher:  Chin Ups

Not too sure about V but the rest of them sound spot on!  Maybe we need this printed out and posted somewhere.  This way Coach Ponce can just yell at me #3 instead of "knees out!" 

Wednesday, January 29, 2014

Thursday January 30th, 2014

Strength:  Push Press, 5x5 @ 75% of 1 RM

WOD:  15 Minute AMRAP

             20 KB Swings (53/35)
             10 KB Push Press, Right
             10 KB Push Press, Left
             20 Split Jumps (single count)

Finisher:   50 Superman or GHD Extensions

This picture is for Lizzie!  Every time I am working and looking for cute sayings for the Blog, Lizzie sees this Care Bear and begs me to use it. So find your happy place and get after this WOD.

Tuesday, January 28, 2014

Wednesday January 29th, 2014

Strength:  7 x 1 Mid Hang Snatches, AHAP (rest 60 seconds in-between)

 WOD:  10 Minute AMRAP of 3-6-9-12, etc…

             Power Snatches (95/65)
             Wall Balls (20/14)

Finisher:  Dead Hang Pull Ups

Oh yes, we all know who this is for - wink, wink Sarah!  The whiteboard has been updated for the Barbell Club for the week.  If you are confused on today's WOD, no worries, your Coach will fill you in. 

Monday, January 27, 2014

Tuesday January 28th, 2014

Strength:  Deadlift, Find 3 RM

WOD:  21-15-9
            Deadlifts (205/135)
            Kettle Bell Swings, American (53/35)
            30 Double Unders after Each Round

Finisher:  3 x 10 Weighted Good Mornings

Sorry Boys!  I saw this one and could not resist.  Let's hope that someone has a magic switch somewhere and can provide us a little relief from this bitter cold sometime soon.

Sunday, January 26, 2014

Monday January 27th, 2014

Strength:  HSPU's 3 x 1 Minute Max Effort (90 seconds rest in-between)

WOD:  3 Rounds for Time

             10 Ring Dips
             20 Box Jumps (24/20)
             30 Slam Balls (30/20)
             40 OH Walking Lunge Steps (45/25)

Finisher:  5 x 10 Wall Ball Sit Ups


"Squat, Deadlift, Strict Press and Bench Press.....I miss you." written by Joe K.  Good news Barbell Club!  We are done with our Deload week and it's time to lift heavy shit!  If you didn't see the post, Joe has taken over the spreadsheets and will have everybody's  numbers all ready for them.  Thank you, Joe!

Friday, January 24, 2014

Saturday January 25th, 2014

Saturday TEAM WOD

    With a Partner for Time:

     50 Back Squats (135/95)
     40 Pull Ups 
     30 Shoulder to Overhead (135/95)
     50 Front Squats (85/65)
     40 Pull Ups
     30 Shoulder to Overhead (85/65)
     50 Overhead Squats (64/45)
     40 Pull Ups
     30 Shoulder to Overhead (65/45)

***Between each movement both Partners must do 5 Burpees together.

Agree?  There is another one that reads, "Will Lift for Coffee" and I couldn't decide which was better! Either, in my opinion, is a win.  Grab a partner and get after this TEAM WOD.  Also, Good luck to Coach Ponce today as he competes at Reckless' Row-a-thon!

Thursday, January 23, 2014

Friday January 24th, 2014

Strength:   Squat Snatch, 2-2-2-2-2 (working up in weight)

WOD:   “Ogar”

                14 Minute AMRAP
                3 Power Snatches (135/85)
                1 Muscle Up or 5 Chest to Bar Pull Ups
                12 Wall Balls (24/20)

Finisher:  Accumulate 2 Minutes in Handstand Hold

Kevin Ogar, 28, severed his spine during a freak accident on January 12th at a Competition in Orange County, California.  Today we will honor him with this workout. Some folks are heading over the CrossFit Oswego on Friday night at 7:30 pm.  If you are interested, please contact Coach Rebecca.

Wednesday, January 22, 2014

Thursday January 23rd, 2014

Strength:  EMOM for 8 Minutes, 3 Thrusters @ 60% 1 RM

WOD:  12.3 Open WOD
           18 Minute AMRAP

              15 Box Jumps (24/20)
              12 Shoulder to Overhead (115/75)
              9 Toes-to-Bar

Finisher:  5 x max Ring Dips

Ooh an Open WOD!  Here's your chance to get a taste of what the WOD's may be like starting on February 27th.  BTW, this is a good one. 

Tuesday, January 21, 2014

Wednesday January 22nd, 2014

Skill/Strength:  4 x 2 TGU’s

 WOD: 3 Rounds for Time:
             50 KB Swings (54/35)
             40 Ab Mat Sit-Ups
             30 Wall Ball Squat Cleans (20/14)
             20 Slam Balls (30/20)
             10 Knees to Elbows

Finisher:  Max Plank Hold

CFSG's next Social Event will be posted soon.  Be sure to check the Athlete's page, mark your calendars and get your sitters lined up!

Monday, January 20, 2014

Tuesday January 21st, 2014

Strength:  3 x 2 Cleans + 3 Jerks (@ 75% of 1 RM Clean)

WOD:  “The Chief”

             5 Cycles of - 3 Minute AMRAP

                3 Power Cleans (135/95)
                6 Push Ups
                9 Air Squats
           (Rest 1 Minute between Cycles)

Finisher:  Max Wall Hold

Ha, is fun!  This is why we keep coming back for more each and every day.  I will try to keep Lizzie off the wall today so someone else has a chance of beating that darn 5 year old. ;)

Sunday, January 19, 2014

Monday January 20th, 2014

Strength: Death by Pull-ups, Minute 1 do 1 PU, Minute 2 do 2 PU, etc., until you are unable to complete

WOD: For Time
         25 Burpees
         3 Rounds of:
        10 Deadlifts (225/155)
        50 Double Unders
       -then- 15 Burpees

Finisher:  3x15 Back Extensions

Joe, Jessica, and Jimmy getting after "Murph" on Saturday! Great job to everyone who came out and tackled that workout.  BBC remember this is your rest week.  However, if you did not finish any of your lifts last week, Coach Rebecca wants them finished up early this week, if possible.

Friday, January 17, 2014

Saturday January 18th, 2014

Saturday TEAM WOD

"Murph" HERO WOD

     For Time:

    1 mile Run
    100 Pull Ups
    200 Push Ups
    300 Squats
    1 mile Run

In Memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005.  This workout was one of  his favorite and he'd name it "Body of Armor".  From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and beautiful people who make it what it is. -from

Thursday, January 16, 2014

Friday January 17th, 2014

Strength:   EMOM for 8 Minutes – 2 Hang Snatch High Pull, 1 Hang Snatch, 1 Snatch Balance

WOD:   21-15-9

             Power Snatches (95/65)
             Burpee Pull Ups

Finisher:  25 Chin Ups

Do you ever feel like this about CrossFit?  I know I definitely do!  By the way, Saturday TEAM WOD times have been changed in Zen to accommodate for the Hero WOD!  

Wednesday, January 15, 2014

Thursday January 16th, 2014

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

WOD:  Four 3 Minute Rounds of:

             20 Air Squats
             15 Deadlifts (135/95)
               5 Push Jerks (135/95)
            *When above is completed do as many DU’s as possible in remaining time.
              Score equals DU’s.

Finisher:  50 Superman or GHD Extensions

If you are on the Athletes Page, you have probably seen the discussion about signing up for the Open.  If you haven't seen it yet, don't worry there's still time.  Coach Rebecca will be posting information soon, so be on the lookout.  The Coach's promise not to be like this guy when and if we have to "no rep" anyone. 

Tuesday, January 14, 2014

Wednesday January 15th, 2014

Strength:  Power Clean, Find 1 Rep Max

 WOD:  12 Minute AMRAP

               10 Hang Power Cleans (95/65)
               15 Wall Balls
               20  Barbell Skiers (2-count)

Finisher:  3 Rounds

               10 V-Ups
               15 Russian Twists with Kettle Bell
               20 Ab Mat Sit Ups 

Alright ladies....this Thursday is our Sugar Grove Ladies Night Out!  If you have not RSVP'd to Nadia that you will be coming, please do so as soon as possible.  She has a reservation at The Turf Room in Aurora for all of us.  I know I can't wait!

Monday, January 13, 2014

Tuesday January 14th, 2014

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

WOD:  Tabatas - 8 Intervals each Movement
            (20 Seconds of Work followed by 10 Seconds of Rest)

                Shoulder to Overhead (95/65)
                Ab Mat Sit Ups
                Kettle Bell Swings (54/35)
                Double Unders

Finisher:  Ring Dips, 5 x Max Reps

Great job on "The Seven" Hero WOD today!  Isn't it funny how seven movements can leave you lying on the floor?  If anyone is thinking about registering for the CrossFit Games Open, registration begins on the 15th!  Here's more information:

Sunday, January 12, 2014

Monday January 13th, 2014

Strength:  Dead Hang Pull Ups

WOD:  "The Seven" HERO WOD (25 Minute Cap)

                7  Rounds for Time:
                7   HSPU’s
                7   Thrusters (135/95)
                7   Knees to Elbows
                7   Deadlifts (245/175)
                7   Burpees
                7   Kettle Bell Swings (70/53)
                7   Pull Ups

Finisher:  Foam Roller/Band Stretch

It's time Honor seven fallen Hero's.  Here's why we are doing today's workout:  A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009, after posing as a potential informant report on Al Qaeda.  

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Friday, January 10, 2014

Saturday January 11th, 2014

Saturday TEAM WOD:

   2 rounds for time
      70 squats
      60 pullups
      50 wallballs
      40 situps
      30 burpees  

I want to give a shout out to all of you!  Mother Nature was nasty this week and did that stop you from working out? No!  There were so many of you who posted pictures after your home WOD or submitted your time, that I was amazed and so proud.  That is what "Community" looks and feels like. So be proud of the work you are putting in.  C. Sandy

Thursday, January 9, 2014

Friday January 10th, 2014

Strength:   Hang Power Snatch 3-3-3-3-3 (work up to 3 rep max)

WOD:   21-15-9

                Hang Power Snatch (95/65)
                Overhead Squats
                Box Jumps (24/20)

Finisher:   25 Chin Ups

A little inspiration: "A bird sitting on a tree is never afraid of the branch breaking because her trust is not in the branch but in her own wings."  Believe in yourself!  

Wednesday, January 8, 2014

Thursday January 9th, 2014

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

WOD:  For Time-

                10 Strict Press (95/65)
                20 Bar Hop Burpees
                20 Push Press
                20 Bar Hop Burpees
                30 Push Jerks
                20 Bar Hop Burpees

Finisher:  50 Push Ups

If you see the Burpees today and think "Oh jeez," here's a great quote from Pat Sherwood: "The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  RELAX. HAVE FUN. WORKOUT." 

Tuesday, January 7, 2014

Wednesday January 8th, 2014

Strength:  10 Minute EMOM
                   3 to 5 Dead Hang Pull Ups & 3 to 5 Ring Dips

WOD:  For Time -

                10 Burpees
                20 Overhead Walking Lunge Steps (45/25)
                30 Knees to Elbows
                40 Kettle Bell Swings
                50 Double Unders
                60 Wall Balls
                50 Double Unders
                40 Kettle Bell Swings
                30 Knees to Elbows
                20 Overhead Walking Lunge Steps (45/25)
                10 Burpees

Finisher:  Remaining Dead Hang Pull Ups and Ring Dips (25 each)

Think we can get a little break yet from all this cold?  I've heard rumors that we may hit double digit temps later this week!  So.....Fran?  Love it?  Hate it? A little of both?  One thing is for sure, she always lives up to her reputation!  

Monday, January 6, 2014

Tuesday January 7th, 2014

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

Note:  Barbell Club...I would suggest doing DL vs. Back Squat but it is up to you! C. Rebecca

WOD:  “Resting Fran”

                21 Thrusters
                21 Pull Ups     
                Rest 2 Minutes
                15 Thrusters
                15 Pull Ups
                Rest 2 Minutes
                9 Thrusters
                9 Pull Ups

Finisher:  50 Superman or GHD Extensions

Reminder:  There will be NO 5:30 a.m. class on Tuesday.  The Box will open back up at 9:30 a.m.  For those of you who have been asking for "Fran,"  here's your chance to get a taste of it. I can't wait to see all the comments on the Athlete's Page! 

Sunday, January 5, 2014

Monday January 6th, 2014

Strength:  Power Cleans 3-3-3-3-3 @ 85% of 1 RM

WOD:  12 Minute AMRAP
             10 Hang Power Power Cleans
             15 Wall Balls
             20 Barbell Skiers (2-count)

Finisher:  3 Rounds of:  10 V-Ups, 15 KB Russian Twists (2-count), 20 Ab Mat Sit Ups

Home WOD:  For those that do not want to brave the cold, here is a WOD to do at home courtesy of Coach Sandy!

             80 Sit Ups
             70 Air Squats
             60 Mountain Climbers (2-count)
             50 Burpees
             40 Jump Squats
             30 Hollow Rocks
             20 Hand Release Push Ups
             10 Broad Jumps

I think all of us are feeling sore and Mother Nature is not helping any!  Sunday was supposed to be a rest day and yet we were all out their shoveling.  Listen to your bodies.  If you need a rest day, take it.  If you want to do a WOD then come in but remember that YOU decide on the intensity.  Every day does not have to be a PR day!

Friday, January 3, 2014

Saturday January 4th, 2014

Saturday TEAM WOD

For Time with Partner:

    50 Burpee Box Jumps (24/20)
    50 Front Squats (95/65 for all)
    50 Slam Balls
    50 Snatches
    50 Goblet Squats
    50 Clean & Jerks
    50 Knees-to-Elbows
    50 Deadlift

The weather outside may be pretty downright awful but I think these snowmen have the right idea.  Grab a partner at the gym and warm yourself up with a good Team WOD!

Thursday, January 2, 2014

Friday January 3rd, 2014

Strength:   Clean & Jerk, 3-3-3-3-3 (working up in weight)

WOD:   3 Rounds for Total Reps
  2 Minute AMRAP of:
                5 Clusters (squat clean to thruster) (95/65)
                25 Double Unders
                Rest 1 Minute

  1 Minute AMRAP of:
                Rest 1 Minute

Finisher:   Band Stretch, Foam Roller

Great job getting after "Cindy."  Everyone put up some really good numbers and you should be proud.  I've been waiting for that Benchmark WOD as it's a good one to look back at and see how far you've come.  Congrats to Kristen and Chris for tackling that workout with no bands!  

Wednesday, January 1, 2014

Thursday January 2nd, 2014

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

WOD:   "Cindy" - 20 Minute AMRAP
               Benchmark WOD

                5 Pull Ups
                10 Push Ups
                15 Air Squats

Finisher:  100 Ab Mat Sit Ups

Someone is ready to get his Bench on!  By the way, you will start to see many new faces in the Box.  Don't forget to say "Hi," introduce yourself, and show them what a great Community we have at Sugar Grove. Do you remember your first day or week in classes?  I still do and it's been three years!  C. Sandy