Sunday, August 31, 2014

Monday September 1st, 2014

Labor Day HERO WOD!


Please note that this WOD can be done solo or with a partner as a 25 Minute AMRAP:

5 Rounds for Time of:

400 Meter Run
10 Burpee Box Jumps(24/20)
10 Sumo-Deadlift High-Pulls (95/65)
10 Thrusters (95/65)
Rest 1 Minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment based in Sydney, New South Wales, died on May 23, 2011 in Afghanistan after insurgents attached him with an improvised explosive device.  He is survived by his wife Elvi, his mother Allison and his father David.

We will be collecting donations at the box to benefit the Volunteers of America of Illinois.  Any amount large or small will be greatly appreciated and will benefit those in our very own community.

"Volunteers of America of Illinois (VOA of Illinois) is dedicated to helping all veterans - especially those that are struggling or in crisis - rebuild their lives and enjoy the American dream they fought to preserve and protect."

Friday, August 29, 2014

Saturday August 30th, 2014

Saturday TEAM WOD

             25 Minute AMRAP - with a Partner:

              Double Grace, 60 Clean and Jerks (95/65)
             800 Meter Run together
                  Remaining Time:  Alternating Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

**Score is equal to Rounds of Cindy completed.

Thursday, August 28, 2014

Friday August 29th, 2014

Strength:   Find Max Front Squat

WOD:    For Time

              20 Double Under Buy-In
              Overhead Squats (95/65)

*Any time you drop the bar OR drop off the bar you have to perform a 20 Double Under penalty.

Finisher:   Foam Roll

Labor Day Reminder!  There will be one WOD at 10am only.  This Charity Hero WOD can be completed as a TEAM, individual, or scaled.  There also will be a cookout after the WOD.  Please hang out after and bring a dish to share.

Wednesday, August 27, 2014

Thursday August 28th, 2014

Skill:  L-Sit Review and Progressions 

WOD:   For Time

             25 Pull Ups
             25 Squat Cleans (95/65)
             25 Push Ups
             50 Kettle Bell Swings (53/35)
             500 Meter Row
             50 Kettle Bell Swings
             25 Push Ups
             25 Squat Cleans
             25 Pull Ups

Finisher:  Max L-Sit or 3 x ME L-Sit Progression

If you missed Coach Rebecca's announcement on Facebook, she announced an addition to the CFSG coaching staff with Coach Kelsey.  C. Kelsey comes from CrossFit 7 mile and has had the opportunity of competing two times in Latin America Regionals.  If you have not met Coach Kelsey, be sure to introduce yourself!  Welcome Kelsey, you will make a great addition to the Coaching Team at CFSG.

Tuesday, August 26, 2014

Wednesday August 27th, 2014

Strength:  5 x 10 Front Rack Lunge Steps (95/65)

WOD:  15 Minute AMRAP

             5  Back Squats (135/95)
             10 Box Jumps (24/20)
             15 Double Unders
             200 Meter Run

Finisher:   5 x 5 ME Ring Dips

Monday, August 25, 2014

Tuesday August 26th, 2014

Skill:  Superman/Hollow Review, GHD Intro:  Sit-Ups, Hip Extensions and Back Extensions

WOD:  20 Minute AMRAP

            20 Wall Balls (20/14)
            200 Meter Run
            20 Shoulder to Overhead (95/65)
            200 Meter Run
            20 Knees to Elbow
            200 Meter Run

Finisher:  4 x 15 Second Superman HOLD/15 Second Hollow HOLD

Sunday, August 24, 2014

Monday August 25th, 2014

Skill:  Rope Climbs, T2B Kipping Efficiency

WOD:  “White”
              5 Rounds for Time:

              3    Rope Climbs
              10  Toes-to-Bar
              21  Overhead Walking Lunge Steps w Plate (45/25)
              400 Meter Run

Finisher:  Shoulder Mobility with Bands

Friday, August 22, 2014

Saturday August 23rd, 2014

Saturday TEAM WOD

             26 Minute AMRAP:

            Partner 1:  Runs 400 M
            Partner 2:  Hang Power Clean and Jerk AMRAP, Switch…

            Partner 1:  Runs 400 M
            Partner 2:  Back Squat AMRAP from Floor, Switch…

            Partner 1:  Runs 400 M
            Partner 2:  Double Under AMRAP, Switch…

            Partner 1:  Runs 400 M
            Partner 2:  Burpee AMRAP, Switch…

If both you and your partner have completed all of the above AMRAP’s before the 26 Minutes is complete, start over from the beginning.  Score is equal to total reps performed by both partners during the entire 26 minutes.

Thursday, August 21, 2014

Friday August 22nd, 2014

Strength:   Bench Press, Find 1RM

WOD:    For Time-

              200 Meter Run
              15 Thrusters (115/75)
              15 Burpees
              400 Meter Run
              12 Thrusters
              12 Burpees
              800 Meter Run
              9 Thrusters
              9 Burpees

 **Penalty for dropping the bar =’s 200 Meter Run w/ Sandbag

Finisher:   Nothing!

Wednesday, August 20, 2014

Thursday August 21st, 2014

Strength/Skill:  Double Under Skills/Practice, TGU Review 

WOD:   “Annie”
              Double Unders
              Ab Mat Sit Ups
              -Rest 3 Minutes-
              5 Minute AMRAP:
              TGU’s, Alternating Sides (44/35)     

Finisher:  3 x Max Effort Ring Row

By far one of my favorite "Girl" WOD's!!!  If you haven't met "Annie" yet, I hope you love her!
-Coach Sandy

Tuesday, August 19, 2014

Wednesday August 20th, 2014

Strength:  Front Squat, 5-5-5-5-5 (Increasing Weight)

WOD:   8 Minute AMRAP

             Ascending Ladder…1,2,3 etc:
             Kettle Bell, American (53/35)
             -Rest 3 Minutes-

             1 Mile Run, Timed

Finisher:   Max Effort Wall Sit

NO Cherry Picking!  Yes, I said it.   Now get your rear in the Box and get that run done.  A huge Congratulations to Coach Joe.  He received official word today that he passed his Level 1 Certification Test (as if there were any doubt in our minds otherwise).  Joe will make a tremendous addition to our CFSG Coaching Team!  

Monday, August 18, 2014

Tuesday August 19th, 2014

Strength:  5-5-5-5-5 Strict Chest-to-Bar or Pull-Ups

WOD:  3  Minute AMRAP

             3  Power Cleans (135/95)
             5  HSPU’s
             7  Slam Balls

         -Rest 1 Minute-

** Repeat the 3 Minute AMRAP/1 Minute Rest for 5 Cycles.  Score is equal to total rounds.

Finisher:  3 x Max Effort Ring L-Sit (scale =’s bar hang)

A Labor Day Charity Event was posted on the Athlete's Page yesterday.  If you did not see it, please let one of the Coaches know so we can get you the information.  Hope to see the Box packed for this event!

Sunday, August 17, 2014

Monday August 18th, 2014

Strength/Skill:  Pistol Progression

WOD:  “Karen”

              150 Wall Balls for Time (20/14)

Finisher:  Tabata…Hollows/Superman (8 Total)  

Karen, Karen, Karen!!!  This is one girl you guys are going to "love".  A little tip:  Rest at the top if you can instead of throwing the ball to the ground.  It will save you from bending over to pick up the wall ball.  3-2-1 GO!

Friday, August 15, 2014

Saturday August 16th, 2014

Saturday TEAM WOD

For Time with a Partner:

      100 Box Jumps, Alternate every 10 (24/20)
      90 Double Unders, Alternate every 15
      80 Partner Wall Ball Sit-Ups (20/14)
      70 Partner Wall Balls (20/14)
      60 Burpees, Alternate every 10
      50 Pull Ups, Alternate every 5
      400 meter Partner Run with 45# Barbell (each person has one hand on it)
      30 Ring Dips, Alternate every 5
      20 Calorie Row, Each row 10
      10 Alternating TGU’s (44/35)

Quick Reminder - Barbell Club will be having the Deadlift event starting at 7:45 promptly.  Joe has set the schedule on the Barbell Club page for everyone.  Good luck!

Thursday, August 14, 2014

Friday August 15th, 2014

Strength:  Strict Press, Find 1RM

WOD:    15 Minute AMRAP

              10 Shoulder to Overhead (135/95)
              15 Weighted Ab Mat Sit Ups (45/25)
              100 Meter Run

Finisher:   3 x Max HSPU’s (or wall hold)

Wednesday, August 13, 2014

Thursday August 14th, 2014

Strength:  Hang Power Clean, Find 1RM

WOD:  12 Minute AMRAP

             5 Hang Power Cleans (135/95)
             10 Wall Balls
             15 Skiers (2-count)

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

Tuesday, August 12, 2014

Wednesday August 13th, 2014

Strength:  Back Squat, Find 1RM

WOD:   5 Minute AMRAP:

             8 KB Swings, American (54/35)
             8 KB SDHP
             8 KB Goblet Squats
            ---Rest 3 Minutes---
             8 Minute AMRAP:
             Bear Complex (95/65)

Finisher:  50 Back Extensions

Monday, August 11, 2014

Tuesday August 12th, 2014

Strength:  25 Dead Hang Pull Ups

WOD:  For Time

            50 Box Jumps (24/20)
            40 Slam Balls (35/30, 25/20)
            30 Air Squats
            20 Plate Get Ups (45/25)
            10 HSPU’s
            20 Plated Lunge Steps (45/25)
            30 Wall Balls
            40 Kettle Bell Swings, American (53/35)
            50 DU’s

Finisher:  100 Ab Mat Sit Ups

The LuRong Paleo Challenge sign up started today online.  Although the challenge doesn't begin until September, you can (and should) sign up now!  If you have any questions, contact C. Sandy.

Sunday, August 10, 2014

Monday August 11th, 2014

Strength/Skill:  TGU’s - 3 x 3 each side (AHAP)

WOD:  For Time

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

Finisher:  50 Push Ups

Perfect timing for this little quote for the Barbell Club.  This week you will be finding maxes (and making up missed lifts).  You've put the work in, now go get it!

Friday, August 8, 2014

Saturday August 9th, 2014

Saturday TEAM WOD

       In Teams of 3:

       1500 Meter row (3 x 500) One person must be in a plank the entire row.
       20 Wall balls each – 60 total – Relay. One person must be in a plank until all WB’s complete.
       40 Sit ups each – in unison
       20 Pull ups each – 120 total – Relay. One person must be in a plank until all pull-ups complete.
       30 KB’s each – in unison
       3 x 200 Meter sprint – 1 each.  One per son must be in a plank until sprints are completed.
       30 Burpees each- in unison.

Reminder:  Paleo Challenge meeting after TEAM WOD today.  Cinderella Catering will be coming in with some samples and to talk about their service.  If you missed Tuesday's meeting, Bernie from Cinderella did an amazing job talking about Paleo and what Cinderella has to offer.  Come check it out!

Thursday, August 7, 2014

Friday August 8th, 2014

Strength/Skill:   Back Squat - 5 sets of 3 @ 75%

WOD:    2 Rounds for Time:

               2  Rope climbs
               5  Ground to overhead (115/75)
               10 Front squat (115/75)
               200 Meter run
               50 Lunge steps
               50 DU’s

Finisher:   4 Consecutive Sled Pushes for Time (down/back/down/back – 4 x 45’s/4 x 25’s)

NOTE:  Bring or wear your long socks today!

Wednesday, August 6, 2014

Thursday August 7th, 2014

Strength:  5 x 3 – Snatch Complex:  Power Snatch + Hang Snatch Pull + Hang Squat Snatch
                    Increasing Weight (start light)

WOD:    Fight Gone Bad ("FGB") Style

                Box Jumps
                Med ball squat cleans

Finisher:  50 GHD machine or Superman

Tuesday, August 5, 2014

Wednesday August 6th, 2014

Strength:  Bench, 5 sets of 3 @ 75%

WOD:   “JT” ( 21-15-9)
                Ring Dips
                Push ups

Finisher:  3 timed shuttle runs (4 x 10 Meters = 1 Shuttle Run).  Have to touch polly spots at each turn.  Score equals slowest Shuttle Run.

Sorry ladies!  "JT" does not mean this guy... (and Melanie, you are welcome!).  

Monday, August 4, 2014

Tuesday August 5th, 2014

Strength:  25 Chin ups

WOD:   Chipper:

              60 Burpees
              50 Overhead Plate Lunges (45/25)
              40 Sit ups
              30 DU’s
              20 Pull ups
              10 Slam Balls – Heavy

Finisher:   Foam Roller

Quick Reminder:  Paleo Meeting on Tuesday night at 7pm!  Cinderella Catering will be at the Box to answer any questions also.  Bernie also posted the new Catering Menu, so be sure to check it out.  If you did not see it, please let C. Sandy know.

Sunday, August 3, 2014

Monday August 4th, 2014

Strength:  5 x 10 Weighted Good Mornings (95/65)
  ** Note:  BBC can do Deadlift

WOD:  4  Rounds for time:

            400 meter Run
            12 Deadlifts (185/135)
            15 Box Jumps (24/20)

Finisher:  50 Hollow Rocks

The more I looked at this quote and the picture, the more I laughed!  Don't forget the Paleo Challenge meeting will be Tuesday evening.  Barbell Club - Joe posted about your lifts this week.  Get after it!

Friday, August 1, 2014

Saturday August 2nd, 2014

Saturday TEAM WOD

       25 Minute AMRAP (with a Partner):

       20 Overhead Squats (95/65)
       20 Chest-to-Bar Pull Ups
       20 SDHP (95/65)
       20 Partner Wall Ball Sit Ups (20/14)

*Must switch every 10 reps.