Thursday, July 31, 2014

Friday August 1st, 2014

Strength/Skill:   15 Minutes to work on Accessory or Skills

WOD:    For Time:

              10 Power Snatch (95/65)
              20 KB SDHP (53/35)
              30 Barbell Skiers (2-count)
              40 Ab Mat Sit Ups
              50 KB Swings, American (53/35)
              40 Ab Mat Sit Ups
              30 Barbell Skiers (2-Count)
              20 KB SDHP (53/35)
              10 Power Snatch (95/65)

Finisher:   Foam Roller/Band Stretches

Paleo Challenge dates have been posted on the FB pages.  They will be held on Tuesday, August 5th at 7pm and Saturday, August 9th after TEAM WOD.  Cinderella Catering will be attending the Saturday meeting (with a few samples) and will be answering any questions.  Cinderella Catering is also trying to make the Tuesday date!  Please let C. Sandy know if you are attending.

Wednesday, July 30, 2014

Thursday July 31st, 2014

Strength:  Thruster, Find 1 RM

WOD:   6 Rounds for Time:

             6 Bar Facing Burpees
             6 Thrusters
             6 Pull Ups

Finisher:  Tabata Air Squats (Together with Score, 8 Tabatas)

Tuesday, July 29, 2014

Wednesday July 30th, 2014

Strength:  Strict Press, 5 sets of 3 @ 75%

WOD:   For Time:

             50 Double Unders
             400 Meter Run
             30 Wall Balls (20/14)
             20 Box Jumps (24/20)
             10 Shoulder to Overhead (135/95)

Finisher:  Handstand Hold on Wall, accumulate 90 seconds

A few things that are in the works to keep your eyes open for.....Girls Night Out!  C. Rebecca posted on the Athlete's Page today about this.  If you did not receive, please let her know so we can get you caught up.

LuRong Paleo Challenge - C. Sandy plans on having two informational meetings very soon.  Please watch the LuRong Paleo Page and the Athlete's Page for dates and times.  Anyone thinking about taking the Challenge, please come in and get answers and tips.

Monday, July 28, 2014

Tuesday July 29th, 2014

Strength:  Clean + Hang Clean + Push Jerk + Split Jerk, 15 Minutes to find 1RM for Complex

WOD:   3 Rounds for Time:

             7   Clean and Jerks (155/105)
             21  Toes-to-Bar

Finisher:   25 Chin Ups

THREE back to back wins!  Coach Craig has gone undefeated in the last three competitions and may be unstoppable in the Ice Cream Eating Contest.  We are all so proud of you, Coach Craig!  Way to go!!

Sunday, July 27, 2014

Monday July 28th, 2014

Strength:  Deadlift, 5 sets of 3 @ 75%

WOD:  21-15-9

            Deadlifts (175/115)
            Slam Ball Squat Cleans
            Overhead Walking Lunges, one count (45/25)

Finisher:   400 Meter Sprint (timed)

Friday, July 25, 2014

Saturday July 26th, 2014

Saturday TEAM WOD: 

         For time with a Partner:

        400 M Run
        100 Kettle Bell Swings, American (53/35)
        100 Double Unders
        400 Meter Run
        75 Thrusters (95/65)
        75 Ring Rows
        400 Meter Run
        50 Barbell Skiers
        50 Ab Mat Sit Ups
        400 Meter Run

Partners run together and split reps how every they want, one person working at a time.

Thursday, July 24, 2014

Friday July 25th, 2014

Strength:  Back Squat, 7 sets of  3 @ 65%

WOD:  12 Minute AMRAP:

            200 Meter Run
            10 Box Step Ups (20 inch, 95/65)
            6 Chest-to-Bar Pull Ups

Finisher:   25 Dead Hang Pull Ups

Seeing that Jimmy is busy rubbing elbows and collecting numbers from the Games Athletes, I thought I'd use his comments on CFSG today!  Here is what Jimmy had to say:

"It's been so cool to watch CFSG evolve over the past year into the amazing community it is today.  Classes may have gotten larger but Rebecca has maintained the same level of thoughtfulness and care just as it was when classes were only 1 or 2 of us.  Before I joined CFSG I would do WOD's on my own in my garage and would have to force myself to get my ass out there to workout.  I can say now that not only do I look forward to going to the gym but it's often the best part of my day.  I've met so many good people at CFSG and I am so fortunate that I get slam bars next to my friends on a daily basis.

Thanks to Rebecca, Craig, Ponce, Sandy, Joel and Elizabeth for your hard work and putting up with all of us for the last year!"

Wednesday, July 23, 2014

Thursday July 24th, 2014

Strength:  25 Chin Ups

WOD:   “Tabata This”

              Tabata Row
              Rest 1 Minute
              Tabata Air Squats
              Rest 1 Minute
              Tabata Pull-Ups
              Rest 1 Minute
              Tabata Push-Ups
              Rest 1 Minute
              Tabata Sit-Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (each movement).  Score is the least number of reps performed in any of the eight intervals.  Unit for the row is “calories”.

Finisher:   Foam Roll

Josh has been patiently waiting for me to post his comment about how CFSG has changed him.  Here you are!

"CrossFit has helped me not only be stronger physical but mentally also. Physically it has helped me a ton at my job. In this profession (firefighter), you have to be somewhat physically active.

When I got hired at Oswego in 2008, I was a sexy 250lbs...ok, not sexy!   During my recruit class, I was getting my a** kicked and knew I had to make a change. So I took up running and lifting and I actually started to feel good. I wasn't losing enough weight so I did a pretty harsh diet, stuck to lifting (got addicted), and running.

I was the major ball busting person at work when guys started CrossFit.  It took the wife to drag me in to try it. What can I say... new addiction and I feel even better. Not only better physically but mentally.

Just when a WOD has me by the neck and I want to quit, the Coaches and my teammates are there with a huge pick me up. That transfers over to life in general. When days are rough, I go WOD or I just remember nothing is impossible. AWESOME COACHES AND FAMILY AT CFSG!

Josh AKA Butters"

Tuesday, July 22, 2014

Wednesday July 23rd, 2014

Strength:  Snatch Complex, 5 Sets with Increasing Weights
                 2 Hang Snatch High Pulls
                 2 Hang Power Snatch
                 2 Overhead Squats

WOD:   5 Rounds for Time:

             5 Ring Dips
             10 Overhead Squats (95/65)
             200 Meter Run

Finisher:  Remaining 25 Ring Dips for Accessory Work

Monday, July 21, 2014

Tuesday July 22nd, 2014

Strength:   Bench Press, 7 sets of 3 @ 65%

WOD:  For Time -     

            400 Meter Run
            60 Air Squats
            400 Meter Run
            50 Push Ups
            400 Meter Run
            30 Toes to Bar
            400 Meter Run

Finisher:   100 Ab Mat Sit Ups

Did you see the pictures that "Mittens" posted?  They are amazing and I can't wait to see the rest of them.  Here's what Jessica said about CFSG:  "CrossFit has made me stronger, it has made me feel better about myself physically and mentally more than any other form of exercise has ever been able to.  The friendships/community that have come out of this experience have been just as great."

Sunday, July 20, 2014

Monday July 21st, 2014

Strength:  Deadlift, 7 sets of 3 @ 65%

WOD:  12 Minute AMRAP:

             8 Wall Balls (20/14)
             10 American Kettle Bell Swings (53/35)
             12 Barbell Skiers (2-sided)

Finisher:  50 Back Extensions

So glad that the Martins' decided a year ago to open CFSG!  If you were not at the Anniversary celebration this weekend, you missed an amazing time.  There are still a few remaining comments on how CFSG has changed people.  Adam had this to say:

"Aside from the fact that I'm 15 lbs lighter and still dropping, I just feel generally healthier.  I'm back into the "I NEED to workout" mode.

Like a lot of fellow 30 somethings, I struggle with the notion of what I "used to be"...which is bad (and also a little pathetic).  I think CrossFit has helped me to realize what I can be.  I'm not there yet, but I'm a little stronger and a little faster (and lighter) every day.

I joke around a lot on the forums and people may or may not always get me, but I want you to know that I'm truly trying to  make you guys proud and I work as hard as I can.  I'm not the strongest or the fastest, but I hope you see that I have heart and I won't quit....even if I don't always make the time cap.  I always appreciate your suggestions and I will constantly strive to improve.

Ultimately, I think I can summarize how my life has changed with 3 words:   Strength, Pride, Humility

....and it's pretty cool when I run into old high school buddies and the first thing they say is "you look like you've been working out!  I need to get back to the gym myself"'s happened a few times now. :)

Cheers, Adam"

Friday, July 18, 2014

Saturday July 19th, 2014

Happy 1st Anniversary CrossFit Sugar Grove!!

The Box is ready and waiting!  No posting of the WOD's, but I will tell you to bring your jump rope and maybe a long sock.  Parking may be tricky today. So be ready to park on the street, in the grass, or at local businesses that may have open parking.  Can't wait to see everyone in the morning to celebrate.

Thursday, July 17, 2014

Friday July 18th, 2014

Strength:   Overhead Squat, Find 1 Rep Max

WOD:    “GI Jane”            
               For Time:
               100 Burpee Pull-Ups for time

Finisher:    50 Ring Dips

Alright everybody...Saturday is our "friendly" competition to celebrate our first year!  We encourage everybody to take part.  Even if you can't do the competition, please come cheer everybody on and/or enjoy the cookout to follow.  If you want to be put on a team and have not put your name on the white board in the back (or have not let me know), please text or message me (this is Rebecca, btw) so that I can get you on a team!  I'm about to start working on them after this...hmmm, who do I get on my team?! 

Wednesday, July 16, 2014

Thursday July 17th, 2014

Strength:   Power Snatch - 5 @ 50% of 1 RM, 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 sets of 1 @ 80%
WOD:    18 Min AMRAP:

                200m Run
                20 Burpees
                20 Floor to Overhead (75/55)
                20 Toes 2 Bar

Don't get too excited ... this is an old picture!  I thought we would do some reminiscing from when CFSG opened seeing we are about to hit our 1 year Anniversary!  Within 1 year, CFSG outgrew Unit 2, added more equipment, MANY, many new faces, and changed numerous lives.  Here is what our very own "Rice Krispie Goddess" a/k/a Bianca had to say about how CFSG has changed her:

 " 1.  I now know what a Burpee is and they give "hate" a whole new meaning;
    2.  I learned that cherry picking does not physically mean picking cherries;
    3.  I learned that when you are part of the BBC (Barbell Club) there are no Burpees and it allows you to be better at cherry picking;
    4.  You should always listen to your Coach.  Believe it or not, they actually care and are looking out for your best interest; and
    5.  At the end of the day, no one cares how much weight you lifted, how many reps you did, or if you finished the WOD.  However, everyone here does care about YOU and that you showed up and tried to do your best!  At the end of the day, that is always better than any # written down on the white board, any RX for a WOD, or any PR."

Tuesday, July 15, 2014

Wednesday July 16th, 2014

WOD:  Jackie Benchmark – For Time:

            1000 Meter Row
            Thrusters 45lbs (50 Reps)
            Pull Ups (30 Reps)

Note:  We will be doing heats for this WOD which will start immediately after the warm-up.   Times will be first come, first serve so don’t be late!

Accessory Work Before/After Heat: 

           50 GHD Extensions (GHD or Superman) AND the following Ab Circuit:

           3 Rounds, Not for Time:
           10 Side Jackknifes, Lying on Right Side
           10 Leg Raises
           10 Side Jackknifes, Lying on Left Side
           10 Plate Get Ups (AHAP)

I feel it only appropriate to post this today after the announcement about Joe going to get his Level 1 Certification.  I asked Joe to share with me how CrossFit Sugar Grove has changed his life and this is what he had to say:

"CFSG has completely changed my life, however I wonder sometimes if it's good or bad....can you say Fran???  Take away all the things I've done and continue to do as a 37 year old, things that I couldn't do as a 20 year old "college athlete" (I could eat a whole large pizza and drink a case of beer.  Does that count as a college athlete?).  Take away the fact that I want my kids to see me push through my limits, watch me create new limits to push through, and to learn that they can push through their own as well. For my family (Me, Melanie, Austin and Dillon) this was about finding another extended family after moving from a place we were all born and raised.  We found that at CFSG.  Everyone took us in as their own, even during some pretty tough times.  I've made friends.  I've made best friends that push me to do things and go places I'd never thought I'd go, and they help to push my body and mind further than I ever thought possible.  CFSG and the members are our home."

Monday, July 14, 2014

Tuesday July 15th, 2014

Strength:  Clean & Jerk Complex – 5 Rounds with Increasing Weight each Round
    1 Power Clean
    2 Hang Cleans
    3 Push or Split Jerks

WOD:  EMOM for 10 mins:

            20 DU’s
            Max Push-Ups
            Score is total push-ups

Finisher:  100 Ab Mat Sit Ups

Sunday, July 13, 2014

Monday July 14th, 2014

Strength:  25 Dead Hang Pull-Ups

WOD:  "The Seven" Hero WOD

              7 Rounds for Time (there will be a time cap):

              7 Handstand Push-Ups
              7 Thrusters (135/95)
              7 Knees-to-Elbow
              7 Deadlift (245/165)
              7 Burpees
              7 Kettle Bell Swings (72/35)
              7 Pull-Ups

Finisher:  Mobility

I won't name any names BUT I heard that it was somebody's birthday on Saturday!  Well, a very HAPPY BIRTHDAY to our mystery friend.  We would've happily celebrated with a beer (or at least a donut) after Barbell Club had we known.  Just sayin...

Friday, July 11, 2014

Saturday July 12th, 2014

Saturday TEAM WOD

          As a Team of 2 complete for time:

         100 American KB Swings (53/35)
         50 Box Jumps (24/20)
         30 Toes-to-Bar
         20 Squat Cleans (115/75)
         30 Knees-to-Elbow
         50 Box Jumps (24/20)
         100 Partner Alternating Wall Balls (20/14)

Break up reps however you want but movements must be in order.  For Partner Alternating Wall Balls, Partner 1 squats and throws wall ball while Partner 2 catches the Wall Ball and starts second shot etc., alternating with each rep.

Tomorrow a handful of our CFSG Athletes will be heading over to CrossFit Plainfield to compete in the Guardian Games.  This is a fundraising benefit for The Pink Heals Joliet Area Chapter, with all proceeds going directly back to the community, to help comfort and protect those that are battling illnesses such as cancer.  Good Luck to all CFSG Athletes participating tomorrow (Josh, Kendra, John D., Coach Joel and Coach Ponce)!

Thursday, July 10, 2014

Friday July 11th, 2014

Strength:  25 Dead Hang Pull Ups

WOD:  For Time:

            Buy In of 50 Double Unders
             2 Rounds of:

             400 Meter Run
             30 Alternating Lunge Steps with Bar on Back (75/45)
             25 Strict Press (75/45)
             20 Box Jumps (24/20)
           Cash out of Sled Push, back and forth (4 x 45’s, 4 x 25’s)

Finisher:  Max Handstand Hold

Did you RSVP for next Saturday?  Sign up for the Competition yet?  What are you waiting for?  Sign up today!!

Wednesday, July 9, 2014

Thursday July 10th, 2014

Strength:   5 x 2 Sets of:
                    1 Hang Squat Clean + 1 Squat Clean (increasing weights)

WOD:  3 Rounds for Time:

             10 Hang Squat Cleans (115/75)
             10 Burpees
             10 Chest-to-Bar Pull Ups

Finisher:   50 Ring Dips

The picture is something I think we hear quite often at CFSG!  I would like say "Thank You" to everyone for the birthday wishes and especially to Rebecca for the special Blog post.  I was deeply touched by all of your comments and well wishes.  -Coach Sandy

Tuesday, July 8, 2014

Happy Birthday Coach Sandy!

I want to wish a dear friend of mine a very Happy Birthday!  Sandy is much more than just a Coach at CrossFit Sugar Grove.  She is "Julie"...our Cruise Director, she keeps us informed with WOD Blog posts and posts event announcements on our athlete's page.  It is Sandy that makes sure we have food, plates, cups or whatever else it is that we need at our social gatherings.  She is motivational and is always one of the first to offer advice to our athletes.

What many of you don't realize is that Sandy is a key reason that CrossFit Sugar Grove exists today.  Opening a Box is a scary thing!  Her belief in me helped us to make the decision to move forward.  I did so knowing that she would be right by my side, and that we balance each other out.  You've all seen me struggle with handstand push-ups and double-unders.  Coach Sandy?  Not so much!

Happy Birthday Coach Sandy!  We love you...



Wednesday July 9th, 2014

Strength:  Back Squat 2x5 @ 50%, 2x3 @ 70%, AMAP @ 85%

WOD:   3 Rounds:

             10 Thrusters (95/65)
             15 Push Ups
             20 Ab Mat Sit Ups
             25 Russian Kettle Bell Swings (53/35)

Finisher:  50 Back Extensions (Superman or GHD)

Monday, July 7, 2014

Tuesday July 8th, 2014

Strength:  Strict Press 2x5 @ 50%, 2x3 @ 70%, AMAP @ 85%

WOD:   For Time:

             50 Push Press (75/55)
             40 Box Jumps (24/20)
             30 Slam Balls
             20 Pull Ups
             10 Burpees

Finisher:    25 Chin Ups

Don't forget to sign up on the Whiteboard for the Anniversary Competition.  Your Coaches need to know who is participating (hint hint - this should be everyone!) so we can create the Teams!

Sunday, July 6, 2014

Monday July 7th, 2014

Strength/Skill:  8 Minute EMOM 1 Power Snatch, 2 Hang Power Snatch, 3 Overhead Squats

WOD:  12 Minute AMRAP
              5 Power Snatch (105/75)
              5 Overhead Squats (105/75)
              15 Wall Balls (20/14)
              200 Meter Run

Finisher:  100 Ab Mat Sit Ups

Everybody...check your emails and/or the Athlete's Facebook page for details about our 1-Year Anniversary party on July 19th!  There will be a friendly competition during the morning hours, followed up by a barbecue around noon.  Please make sure to sign up for the competition on the white board in the back of the Box!

Friday, July 4, 2014

Saturday July 5th, 2014

Team WOD!

20 Minute AMRAP with a Partner:

3 Squat Clean Thrusters (135/95)
6 Chest to Bar Pull Ups
9 Box Jumps (24/20)
12 Deadlifts (135/95)
15 Barbell Skiers

Alternate each movement with your Partner.  Partner A does Squat Clean Thrusters, then Partner B does Chest to Bar Pull Ups, then Partner A does Box Jumps etc.

Friday July 4th, 2014

WOD:  “31 Hero’s WOD” -  31 Minute AMRAP with a Partner

              8 Thrusters (155/105)
              6 Rope Climbs
              11 Box jumps (30/24)

   Partner runs 400 Meters with a 45/25 plate or sandbag while other works on AMRAP.

What better way to honor our country then to do "31 Hero's WOD?"  May we all remember the reason for this day and enjoy our time with family and friends.  A huge THANK YOU to all of you who have served!

Wednesday, July 2, 2014

Thursday July 3rd, 2014

Skills:  Snatch/Thruster Review

WOD:  “Hope” -   3 Rounds, 1 Minute Stations

              Power Snatch (75/45)
              Box Jumps (24/20)
              Thruster (75/45)
              Chest-to-Bar Pull Ups

Finisher:  100 Ab Mat Sit-Ups

Tuesday, July 1, 2014

Wednesday July 2nd, 2014

Strength/Skill:  10-15 Minutes to work on Skills or Accessory Movements 

WOD:  “Zembiec” -  5 Rounds for Time:

             11 Back Squats (185/135)
             7 Strict Burpee Pull-Ups
             400 Meter Run

Note:  Strict Burpee Pull- Ups start with a strict push up on the burpee, jump up to the bar and a              strict pull-up to finish.

Finisher:    None!

This MUST be what C. Rebecca looks like when she is programming!  I think we should get C. Craig to capture it one of these days.