Friday, October 31, 2014

Saturday, November 1st, 2014

8:00 AM – 10:00 am Open Gym

Barbell for Boobs/Halloween Party
6:00/6:30/7:00/7:30 pm - "Grace" Heats



Food and Drink to follow after Barbell for Boobs! 

Thursday, October 30, 2014

Friday October 31st, 2014

Strength:  Push Press
                1 set of 3 @ 55%
                1 set of 3 @ 60%
                3 sets of 8 @ 65%

WOD:   For Time
              50 Sit Ups
              50 Double Unders
              50 Sit Ups
              50 Walking Lunge Steps
              50 Sit Ups
              50 Burpees
              50 Sit Ups

Finisher:   25 Chin Ups


Any sightings of this clown at the Box yet?  Beware!  Happy Halloween!!!  

Wednesday, October 29, 2014

Thursday October 30th, 2014

Strength:  Sumo Deadlift  (1 set of 3 @ 50%, 1 set of 3 @ 55%, 3 sets of 8 @ 60%)

WOD:  LuRong WOD #2 – Triplet Tester
             11 Minute AMRAP
            
             Ascending Ladder 3, 6, 9, 12, 15 etc.
             Wall Balls (20, 10 ft Target/14, 9 ft Target)
             Box Jumps (24/20)
             Deadlift (115/75)

Finisher:  50 Back Extensions


LuRong Challengers:  Remember you must complete the WOD at the same level you did the first time.  We want to compare apples to apples!  Now go Get Some!

Tuesday, October 28, 2014

Wednesday October 29th, 2014

Strength:  Power Snatch, Accumulate 20 Reps in 10:00 Minutes @ 85% of 1RM 
 
WOD:  12 Minute AMRAP

             5  Power Snatch
             7  Chest to Bar Pull Ups
             9  Box Jump Overs

Finisher:   3 x Max Effort Ring Dips


Saturday evening CFSG will be hosting Barbells for Boobs!  This event is for open to everyone whether you're brand new, kinda new, from another Box, or an elite athlete.  Get your best costume ready!  Yes, costumes are strongly encouraged and you will work out in it.  Please sign up for a Heat on Zen so C. Rebecca can plan accordingly.  If you are having problems signing up, please contact C. Rebecca.  

Monday, October 27, 2014

Tuesday October 28th, 2014

Strength: Weighted Strict Pull Ups 3-3-3-3-3

Skills:  Overhead Squat and Wall Ball Squat Clean Review

WOD:  5 Rounds for Time

            5   Overhead Squats (115/75)
            10 Wall Ball Squat Cleans (20/14)
            20 Double Unders

Finisher: Mobility with Foam Roller


The three J's getting ready for their adventure.  How many of you used Jimmy's link and stalked them today?  Pretty cool stuff right there.  We can't wait to hear all about this trip and are so proud of the three of them.  Way to go guys!

Sunday, October 26, 2014

Monday October 27th, 2014

Strength:  Bench Press (1 set of 3 @ 55%, 1 set of 3 @ 60%, 3 sets of 8 @ 65%)

WOD #1:  LuRong WOD #9 “The Olympian Retest”
                  9 Minute AMRAP with:

                20  Ground to Overhead (95/65)
                7    Bar Facing Burpees
                15  Ground to Overhead (135/85)
                7    Bar Facing Burpees
               10   Ground to Overhead (155/105)
               7     Bar Facing Burpees
               5     Ground to Overhead (185/135)
               7     Bar Facing Burpees
              AMRAP Ground to Overhead (225/155)

Finisher:  3 x Max Effort Push Ups



Retesting time!  Let's see how those numbers change since the beginning of the Challenge.  Go get it!

Friday, October 24, 2014

Saturday October 25th, 2014

Saturday TEAM WOD

Complete the following with a Partner for Time.  Split the reps any way you would like.

            Run 400 Meters Together
150 Thrusters (45/35)
100 Pull Ups
50 Burpee Box Jumps
Run 400 Meters Together



So many great things going on at the Box!  C. Joe, Jimmy and John are headed to the Grand Canyon.  Ary got to the top of the rope for the first time, and our Challengers (LuRong and Non LuRong) are seeing some pretty amazing results.  You all rock!

Thursday, October 23, 2014

Friday October 24th, 2014

Strength:  Push Press 5 sets of 8 @ 60% of 1RM

WOD:  9  Minute AMRAP
     
             3  KB Swings, American (53/35)
             3  Push Ups
             6  KB Swings, American
             6  Push Ups
             9  KB Swings, American
             9  Push Ups
             Etc.

Finisher: 5 x Max Effort Ring Dips      



Wednesday, October 22, 2014

Thursday October 23rd, 2014

Strength:  8 min EMOM – 2 hang clean + 2 split jerks (light weight, working on form)

WOD:  3 Rounds for time
            
             30 Air Squats
             5   Hang Cleans 175/105
             30 DU’s
             5  Split Jerks 175/105

Finisher:  Foam Roller / Lacrosse Ball


Tuesday, October 21, 2014

Wednesday, October 22nd, 2014

Skill:  Rope Climb

WOD:   5  Rounds for time

             3   Rope climbs
             15 Wall Balls 20/14
             45 DU’s

Finisher:   25 Chin ups


Monday, October 20, 2014

Tuesday October 21st, 2014

Strength:  Sumo Deadlift 5 sets of 8 @ 60% of 1RM

WOD:    LuRong WOD #7 "Dynamix"
             
              7  Minute AMRAP            
              6   HSPU’s
              8   American Kettle Bell Swings (70/53)
              12 KB SDHP (70/53)

Finisher:  25 Hollow Rocks, 1 Minute Plank, 25 Hollow Rocks, 1 Minute Plank


Sunday, October 19, 2014

Monday October 20th, 2014

Skills:  DU Review and Practice

WOD:  "A Different 50"

              50 Double Unders
              50 Box Jump and Overs (24/20)
              50 Pull Ups
              50 KB SDHP's (53/35)
              50 Front Rack Lunge Steps (75/45)
              50 Knees to Elbows
              50 Push Press (75/45)
              50 Deadlifts (165/115)
              50 Wall Balls (20/14)
              50 Double Unders

Finisher:  None!

First of all...ladies, you are welcome.

Alright, back to business!  I cannot (and will not) take credit for this wonderful WOD.  All of your appreciative thoughts should be directed towards Coach Joe who came up with this one.  Apparently the J's need some endurance WOD's heading into this final week before their Grand Canyon adventure.  So, let's get after this and be thankful that it is not 46 miles in extreme conditions! As always, there will be scaling options available to you.

Friday, October 17, 2014

Saturday October 18th, 2014

Saturday TEAM WOD

       With a Partner for Time:

       2 Rounds:
       40 Burpee Box Jump Overs
       40 Push Ups
       40 Back Squats (115/75)
       40 Shoulder to Overhead (115/75)




Thursday, October 16, 2014

Friday October 17th, 2014

Strength:   Front Squat 5 x 8 @ 60% of 1RM

WOD:  For Time

            7   Rounds:
            3   Thrusters (135/95)
            3   Bar Facing Burpees
            100 Meter Run

Finisher: 25 Chin Ups


Wednesday, October 15, 2014

Thursday October 16th, 2014

Strength:  12 minute EMOM:  Even 2 Power Cleans @ 80%, Odd 100 Meter Run

WOD:     5 min AMRAP
                25 Double Unders
                5  Power Cleans (155/115)
             
                1 Minute rest
            
               4 min AMRAP
               20 Double Unders
               5   Power Cleans (135/95)
             
               1 Minute rest
             
               3 min AMRAP
               15 Double Unders
               5  Power Cleans (95/65)

Finisher:  50 Superman or GHD Back Extensions


Tuesday, October 14, 2014

Wednesday October 15th, 2014

Skill:  Bench Press 5 x 8 @ 60% or 1RM

WOD:   15 Minute AMRAP
              
              5   Chest-to-Bar Pull Ups
              10 Ring Dips
              15 Overhead Squats (95/65)

Finisher:   Band Mobility/LaCross Ball


Monday, October 13, 2014

Tuesday October 14th, 2014

Strength:  25 Dead Hang Pull Ups

Skill:  Snatch Review, Work up to WOD weight

WOD:  LuRong WOD #6   “The X-WOD”
            8 Minute AMRAP, 15-12-9-6-3-6-9-12-15 etc.

Complete as many reps as possible.  The workout rep scheme is "Shoot and Ladder" of the following movements:

          Snatches (M 95/75/45, W 65/55/35)
          Toes to Bar/Knees to 90, Ab Mat Sit Ups

Finisher:    Foam Roller


Sunday, October 12, 2014

Monday October 13th, 2014

Skill:  Heavy Bag

WOD:  3 Rounds, 1 Minute Stations (short rest between each station)

             Heavy Bag
             Burpee Pull-Ups
             Double Unders
             Wall Balls (20/14)
             Rower

Finisher:  100 Ab Mat Sit Ups

This was the last weekend of our first official Kickboxing Session. We learned a lot, had fun and got in some ridiculous workouts with movements that are new and exciting! The plan is to start another Level 1 KB class as well as a Level 2 in about 3 weeks. I would highly encourage everybody to try it out. The class is available to everybody, it is not necessary to be a member of CFSG.  If you want more information please contact Coach Joe directly or Coach Rebecca at 630-358-9637.



Friday, October 10, 2014

Saturday October 11th, 2014

Saturday TEAM WOD

One partner performs 20 Burpees while the other starts chipping away at the list of movements. Partners switch every 20 Burpees.

          50  Double Unders
          50  Box Overs, 24/20
          50  Pull Ups
          50  KB SDHP, 53/35
          50  Front-Racked Walking Lunges, 75/45
          50  Knees To Elbows
          50  Push Press, 75/45
          50  Deadlifts, 165/115 – Men add a 45 plate and women 35
          50  Wallball Shots, 20/14
          50  Double Unders


Thursday, October 9, 2014

Friday October 10th, 2014

Strength/Skill:  Push Jerk and Split Jerk Review
                         8 min EMOM – 1 Push Jerk or Split Jerk AHAP

WOD:  “Elizabeth” Benchmark WOD
                21-15-9
                Cleans (135/95)
                Ring Dips

Finisher:  Foam Roller



What's your excuse?

Wednesday, October 8, 2014

Thursday October 9th, 2014

Strength:  Ring Rows – 5 x 10

WOD:   400 meter Buy – in
              5 min to establish max rep DU’s.  Total reps before broken
           
             21-15-9
             Push ups
             American KB's
             400 meter Cash out

Finisher: 25 Chin ups




Tuesday, October 7, 2014

Wednesday October 8th, 2014

Skill:  Pause Back Squats, 3 sets of 5 @ 55% of 1RM (5 Second Pause in the hole, explode out)

WOD:  For time

            50 KB
            10 jumping air squats with med ball
            50 weighted Ab Mat sit ups
            10 jumping air squats with med ball
            50 BB Skiers
            10 jumping air squats with med ball

        At any point during the WOD complete 5 Rope Climbs.

Finisher:  100 Ab Mat Sit Ups




Monday, October 6, 2014

Tuesday October 7th, 2014

Strength/Skill:  5 sets of 2 Hang Clean + Power Clean + Squat Clean with Increasing Weight 

WOD:  LuRong #5 “Boomsauce”
             15 Minutes to Complete As Many Reps as Possible:

             Increasing Ladder 1, 2, 3, 4, 5
             Squat Cleans (185/105)
             Muscle Ups       

Finisher:  50 Back Extensions


Three times CrossFit Games Athlete Daniel "Boomsauce" Tyminski

Sunday, October 5, 2014

Monday October 6th, 2014

Strength:  Overhead Squats, 5 Sets of 3 @ 80% of 1RM

WOD:   7 Minutes of Burpees to a 6 inch target
              3 min of Rest
              5 min of Step Ups 24/20

Finisher:  Accumulate 1 min handstand hold



Friday, October 3, 2014

Saturday October 4th, 2014

Saturday TEAM WOD

           With a Partner:

            1500 Meter Row
            30 Burpee Box jumps
            50 Power Cleans (135/95)
            100 Ab Mat Sit Ups
            150 Kettle Bell Swings, Russian (53/35)
            800 Meter Run

*Break up work however you want.  Run as a Team.


Thursday, October 2, 2014

Friday October 3rd, 2014

Skill:  Kipping, Review of Movement Standards 

WOD:  “Cindy” Benchmark WOD
               20 Minute AMRAP

                5  Pull Ups
               10 Push Ups
               15 Air Squats

Finisher: 3 x 1 Minute Plank


Wednesday, October 1, 2014

Thursday October 2nd, 2014

Strength:  Power Snatch, 5 x 3 @ 70% of 1RM

WOD:  3 Rounds, 1 Minute at each Station for Max Reps

             Hang Power Snatch (75/55)
             10 Meter Shuttle Sprints
             Bar Muscle Ups (Scaled=’s Bar MU w/bands, C2B, Pull-Ups)
             Box Jump Overs (24/20)
             1 Minute Rest

Finisher: Foam Roller