Friday, January 30, 2015

Saturday, January 31, 2015

Team Wod:  For Time

                   50 Alternating Box Jumps (24/20)
                   25 Burpees in Unison
                   50 American KB Swings,, 25 each (53/35)
                   25 Med Ball Partner Sit Ups
                   50 Alternating Power Cleans (135/95)
                   25 Partner Wall Balls

Let's talk about goals! At the end of the year we asked all of you to lay out a few goals for yourself. It was so inspiring to read your responses. As we close out the first month of the year do NOT lose sight of those! Write them on the goal board, talk to a coach, find someone who is working towards the same thing. Do something to hold yourself accountable. I have already seen a lot of people start checking things off their lists and I am incredibly proud. I need to give special attention to Cathie for tackling a major life changing goal. Two weeks ago this strong amazing girl threw her cigarettes in the trash and has not looked back! I am sure you will have difficult moments ahead, Cathie just know we are all here to offer support. Your performance is about to go through the roof! Congratulations!


Thursday, January 29, 2015

Friday, January 30, 2015

Strength:  Back Squats 3-3-3-3-3
               (working up to heavy set)

WOD:  10 Minute AMRAP

             5 Man Makers
            10 Slam Balls
            20 Jumping Lunges
            5 Minute Rest
            As many double unders as possible in 5 min.

Finisher- DU's are the finisher

Congrats to Dee for knocking out her first rope climb today. She is killing the goals she set for herself at the start of the year! Your dedication and drive is evident every single day, Dee!

Challengers- Tomorrow is the last day to complete your first "mini-challenge". If you have not done it I am sure the coaches would be more than happy to add it to the warm up! Your next challenge will be announced tomorrow evening. You guys are all doing so great! If you are struggling at all (recipes, meal plans, etc)  please reach out on the Facebook group.

Wednesday, January 28, 2015

Thursday, January 29, 2015

Strength:  5x10 Ring Rows
               Rope Climb Review

WOD:  20 Minute AMRAP

            1 Rope Climb
            5 Burpees
            10 Thrusters (95/65)

Finisher:  100 Ab Mat Sit Ups

Now THAT is a sweat angel! Mike S. has been re-doing last years open WODs and crushing his previous score/time. Nice work!

I am sure most of you have seen the plethora of articles about signing up for the open on the athlete's page but I am going to talk about it anyway. For those of you that were not here last year we do "Friday Night Lights" during open season. Athlete's perform the WODs in heats and everyone is invited to come watch and cheer. I know the idea of this can be intimidating and that in itself is a reason to sign up. Stepping out of your comfort zone and doing something that scares you is part of growing as a crossfitter. Those Friday nights are about so much more than whatever WOD is programmed it is about the sense of community you feel within the walls of the box. Nobody cares who finishes first or last or who scales and who doesn't it only matters that we all finish what we started. When I think back to last year I couldn't tell you anyone's score but I can tell you I remember the encouragement, hugs and friendships that were formed on those nights. I still think of the pride I felt for every single athlete who participated. I can't wait to watch so many of you tackle the challenge this year! Please talk to any of the coaches if you have any questions at all.

Tuesday, January 27, 2015

Wednesday, January 28, 2015

Strength:  Bench 3-3-3-3-3-3 (working up to heavy set)

WOD:  "Tabata Something Else"

             Pull Ups
             Push Ups
             Ab Mat Sit Ups
             Air Squats

Finisher:  Band Press Downs 3x20

 Congratulations to all the athletes for digging in and finishing "Nutts"! It was a difficult WOD and you all did great! I want to pay special attention to the 9:30 class for a minute. There was a small group today with a mix of new and seasoned athletes. They decided early on that this was going to be a lot of fun. Throughout the entire WOD they were cheering each other on despite their own fatigue. As they all started to finish the double unders I noticed nobody was going out to run. All of them waited until the last athlete was done to run together. They all finished with the exact same time. Guys, this is what CFSG is about. There are moments and workouts where it is about more than the number you put up on the whiteboard or those two certain letters next to your name. It is about finishing what you started and helping your fellow athletes to do the same. Well done, 9:30! I could not be more proud.

Monday, January 26, 2015

Tuesday, January 27, 2015

WOD:  "Nutts"

             10 Handstand Push Ups
             15 Deadlift (250/165)
             25 Box Jumps (30/24)
             50 Pull Ups
             100 Wall Balls (20/14)
             200 Double Unders
             Run 400 meters with a 45lb plate/25lb plate

Finisher:  None

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Athletes, do NOT let this WOD intimidate you! There will be scaling options available. Hero Wods are one way we honor the men and women who have made the ultimate sacrifice for their country. They are long and hard but you are guaranteed to learn something about your mental and physical strength. See you all at the box tomorrow and remember to wear RED (remember everyone deployed) or camo!

Sunday, January 25, 2015

Monday, January 26, 2015

Strength:  Hang Snatch 3-3-2-2-1-1
               (increasing weight to heavy single)

WOD:  30-20-10
             Power Snatch (95/65)
             KB'S (53/35)

             *5 burpee penalty for dropping the bar or putting KB down (due at the end of WOD)                     
             Time is recorded after the last burpee

Finisher:  50 GHD sit-ups

What an incredible weekend! Between Grace, a full house on Saturday and kickboxing starting up again it has been busy at the box! This week we are introducing the 7pm WOD class Monday-Friday. Open gym will still be available but please remember the class comes first. If you are finishing your foundations classes please note that they now need to be scheduled with Rebecca. Please text her at 630.608.7208 to set up a time to get them done.

Challengers! Congratulations on making it thru the first week! We have already seen weight loss and big PR's! Remember this week's mini challenge is "Sally" so grab your fellow athletes and have some fun. I can't wait to watch you all progress over the next four weeks!

Friday, January 23, 2015

Saturday, January 24, 2015

Saturday Team Wod!

In Teams of 2 Complete:

Double Unders
Sit ups

1000 meter row
50 Thrusters (45)
30 Pull-ups

Handstand Push Ups
Ring Dips
Push Ups

150 Wall Balls

Jennifer walked into the 5:30am class today almost straight out of foundations and tackled Grace. You nailed the push jerk! Way to go! What a great day at the box, guys. Pr's, new RX's, and dozens of high-fives. Days like today are what CrossFit is all about. Watching everyone celebrate not only their own success but the success of the athlete next to them was incredible to watch.

Team WOD! As most of you know there are a lot of new faces at the box right now. Team WODs are the perfect setting to meet new athletes. Please try and find a partner you don't know and pair up. I can't wait to see everyone tomorrow!

Thursday, January 22, 2015

Friday, January 23, 2015

Strength:  Squat Clean, Find 2 Rep Max

WOD:  "Grace"
             30 Clean and Jerk (135/95)

Finisher:  Timed Hollow Rocks- Score is time when athlete
               pulls in both knees to chest

John M. went into full on beast mode during today's deadlift! I see some HUGE numbers in your future. Nice work!

Let's talk Grace! This will be the first benchmark for some of you. Do NOT miss this one. Benchmarks are a great effective way to track progress. Please record your time and weight, you will be amazed by your progress the next time this rolls around. Your coaches are there to help you decide on an appropriate weight for the wod. Please speak up if you have any questions! For those of you that have done Grace the previous results will be bumped on the athlete's page. Turn up the music and have fun!

Wednesday, January 21, 2015

Thursday, January 22, 2015

Strength:  Deadlift 3-3-3-3-3
                   (heavy as possible)

WOD:  12 minute EMOM
            3 Deadlift (275/185)
            3 Bar Facing Burpees

Finisher:  25 GHD Back Ext. or 50 Superman

Congrats Jesus on knocking out your first double under today! Your hard work and perseverance is paying off. We couldn't be more excited about what you will conquer next.

There are still a few days left to sign up and be measured for the challenge! Please talk to one of your coaches if you are interested. I've already heard athletes are making progress and fine tuning their diets. I am sure we will see amazing results over the next 5 weeks!

Tuesday, January 20, 2015

Wednesday, January 21, 2015

Strength:  Strict Press 3-3-2-2-1-1 (increasing weight to heavy single)

WOD:  4 Rounds for Time

             50 Double Unders
             15 Push Press (95/65)
             15 Toes to Bar

Finisher:  As many sit-ups as possible in 2 minutes

All the coaches were very excited to watch some of our new athletes Kim, Ken and Erika tackle Fight Gone Bad on Monday as one of their first WODs.  That was a physically difficult workout that can be confusing at the same time.  You all did fantastic!  We can't wait to see your improvement when we re-do this WOD in 5 weeks.

Today was a great day for PR's!  The numbers on the board were HUGE.  Overhead squats are not only an incredibly technical lift but it requires all over strength.  Congrats Michelle on absolutely crushing your old 1 RM today by 30 lbs!


Monday, January 19, 2015

Tuesday, January 20th, 2015

Strength: Overhead Squat, Find 1 RM

WOD:  21-15-9

             Wall Balls (20/14)
              Burpee Box Jumps (24/20)

Finisher:  500 Meter Row Sprint

So my internet is down and I'm working off my phone so this will be short and sweet.  Excellent job everybody! FGB is NOT an easy WOD and I was thrilled to see so many people show up.  On top of that we had some amazing first time RX's!  Great job by all today.

Lots of new faces in the box!  Introduce yourself and help people out. Let's show everybody why we are such a great community!

Sunday, January 18, 2015

Monday, January 19th, 2015

Strength:  25 Dead Hang Pull Ups (banded or negatives for scaling)

WOD:  Fight Gone Bad

 3 Rounds - 1 Minute Stations, Max Reps

                    Wall Balls (20/14)
                     Sumo Deadlift High Pull (75/45)
                     Box Jumps/Step Ups (24/20)
                     Push Press (75/45)
                     Row for Calories

Thomas and his daughter had fun during Open Gym today learning some movements.  I think I see a future CrossFitter in the making!

Resolution Challengers!!!  THIS is our benchmark WOD.  We will do it today and then repeat it in about five weeks.  It is the type of WOD that should see huge improvements if you maintain a healthy eating plan and WOD on a regular basis.  Fight Gone Bad is one of CrossFit's benchmark WODs as well.  It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest.  It was named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.

Please note that however the WOD is performed the first time around (RX or Scaled), the repeat WOD will need to be done exactly the same.  Make sure to write everything down.  Actual score is based on total reps.


Friday, January 16, 2015

Saturday, January 17th, 2015

Saturday Team WOD!

In Teams of 2, Complete 3 Rounds:

50 Wall Balls
30 Power Cleans (95/65)
50 Slam Balls
30 Front Rack Lunge Steps (95/65)
50 Ab Mat Sit Ups

*One partner works while the other rests.

Good luck to all of our athletes participating in the Reckless Rowathon!  Here is a summary of events:

Place: Timber Creek Convention Center in Sandwich, IL
Registration: 9:00-9:40 AM
Opening Ceremony: 9:45 AM
Rowing Starts: 10:00 AM
Time Cap: 1:30 PM

Spectators are welcome!  In lieu of an entrance fee they are asking you to make a donation to the Silent Warrior Scholarship Fund.  Be sure to bring cash for vendors, silent auctions and a raffle for a custom SWSF Concept2 rower!  Oh...and there IS a cash bar as well.

Hope to see you guys there!

Thursday, January 15, 2015

Friday, January 16th, 2015

Strength:  Power Snatch 2-2-2-2-2 Increasing Weight

WOD:  5 Rounds for Time

            10 Toes to Bar
            10 Power Snatch (75/55)
            10 Wall Balls (20/14)

Finisher:  Mobility with Foam Roller

Our foundations athletes were learning how to properly "Dip, Drive" during the Push Press.  Can't wait to see you all in class!

Resolution Challengers!

Here are some specifics for our Challenge:

  1. Measurements - Need to be completed by the end of next week.  It is in your best interest to get them done early.  I will be at the box all morning on Friday.  I will also be there on Sunday and much of the day on Monday.  If you want to stop by please text me to see if I am around. Jessica and C. Kelsey are also aware of the measurements needed so feel free to ask them.
  2. Buy-In - Please bring cash for the $10 Buy-In
  3. Dietary Plan - There are some sample food lists in a folder by the whiteboard.  Please grab one as a guide.  There are three different options.  You may use any other plan as well.
  4. Benchmark WOD - We will be doing a benchmark WOD on Monday.  Please try to make it in!  If you are unable to you can make it up anytime this week. 
Once we have a definitive list of participants we will set up a FB Page and start communicating on there.  Please let me know if you have any questions!  C. Rebecca

Wednesday, January 14, 2015

Thursday, January 15th, 2015

Strength: Deadlift 5-5-5-5-5 (working up to heavy weight/prepare for WOD)

WOD:  4 Rounds

             12 Pistols
               6 Deadlifts (275/185)
               3 Muscle Ups (Scaled ='s MU Progressions or 9 Pull Ups/9 Ring Dips)

Finisher:  3 Rounds of Max Effort Planks

Congrats to Suz who hit a Squat Clean PR today!  Here she is tackling the WOD.  Look at that concentration!

It's that time of year!  Below you will find a link to register for the CrossFit Open.  For those new to CrossFit, the CrossFit Games are broken down into three stages.  The first step is the Open, a worldwide, inclusive five-week competition that kicks off early in the spring.  The top athletes from the Open advance to the Regionals and then finally the Games.

We encourage all of our athletes to sign up for the Open!  There are five WODs that will need to be completed, one each week.  Scores are then entered and you get to see where you stack up among all the registered CrossFitters.  It isn't about where you place in the Open though.  It is a great opportunity for all of us to do something together and cheer each other on.  It doesn't matter if you've been doing CrossFit for 5 weeks or 5 years...everybody is welcome.  Ask your Coaches if you have any questions!

Open Registration

Tuesday, January 13, 2015

Wednesday, January 14th, 2015

Strength:  Clean 2-2-2-2-2 with Increasing Weight

WOD:  5 Rounds for Time

             7 Squat Cleans (135/95)
             8 Burpee Box Jumps (24/20)

Finisher:  25 Chin Ups

I want to thank everybody for "weighing in" on our possible schedule changes!  Our family is growing and we want to make sure we are offering a schedule that will accommodate everybody.  Stay tuned...we will be reviewing all the options and making changes soon.  If you haven't commented on the athlete's page please look for the posts and let us know what you think!

Speaking of schedule changes, we will NOT be having Open Gym this Saturday.  Most of our coaches and many of our athletes will be at the Rowathon.  The following Saturday we will be back to our usual schedule.

Finally, if you haven't heard yet we will be starting a Resolution Challenge on Monday, January 19th!  The contest will be based on weight, measurements and a benchmark WOD which will be performed the first and last week of the contest.  There will be multiple options as far as diet is concerned although everybody is welcome to choose their own plan.  Let's do this together!  Ask a Coach if you have questions.

Monday, January 12, 2015

Tuesday, January 13th, 2015

Strength:  5 x 10 Ring Rows

WOD:  "Cindy" Benchmark WOD

              20 Minute AMRAP
               5 Pull Ups
              10 Push Ups
              15 Air Squats

I had to post this picture of Donna hitting a Deadlift PR at 255 lbs!  Even more amazing is that she had just returned after a month off with a twisted ankle injury.  Now that's one strong lady.  Welcome back Donna!

Cindy is one of the 4 Benchmark WODs that we are planning to cycle into our programming.  We did it last on 10/3/14.  We will "bump" the results on the athletes' page in case you do not remember how many rounds you got, or how you may have scaled the WOD.  This is a great opportunity for all of you to see how far you've progressed since then.  I can't wait to see the results!

Sunday, January 11, 2015

Monday, January 12, 2015

Strength:  Thruster 3-3-3-3-3 w/ increasing weight (from rack is ok)

WOD:  12 Minute AMRAP

             9 Burpees
             7 Front Squats (135/95)
             5 Push Press (135/95)
            20 Double Unders

There is a LOT of changes happening at the box!  This weekend some of the guys (with help from a few of the girls) took on some projects.  The goal was to build some more boxes, a wall ball shelf and to open up the WOD floor to accommodate more athletes.  I think you will all agree that they did an excellent job.  We now have two more racks, 6 boxes in process, a wall ball shelf and a whole lot more WOD space!  Great job guys!

Keep an eye on the athletes' page for information regarding a New Year's Resolution Challenge!  We will be starting up in about a week.  If you are not on FB and want additional information, please talk to one of your Coaches.

Friday, January 9, 2015

Saturday, January 10th, 2015

Saturday Team WOD!

With a Partner:

1000 Meter Row
   90 Hang Cleans (95/65...all barbell movements)
   80 Shoulder to Overhead
   70 Back Squats
   60 Toes to Bar
   50 Burpees
   40 Overhead Squats
   30 Hang Power Snatch
   20 Push ups
   10 Strict Pull Ups

Meg training hard for the Rowathon!!!  Maybe she's looking up a WOD on the Concept2 site?  I don't think the screen is even on which makes me nervous since she's on my team.  Regardless...the Rowathon is only a week away!  CrossFit Sugar Grove has 6 Teams participating this year and we are all very excited to be a part of such a great cause.  The proceeds benefit the Silent Warrior Scholarship Fund.   

Our family is growing fast!  We have at least 15 new members this month already and a few more starting soon.  If you see a new face please introduce yourself and help make them feel comfortable.  We all remember what it was like those first few days!

See you all at Team! 

Thursday, January 8, 2015

Friday, January 9th, 2015

Strength:  Deadlift 3-3-3-3-3 (working up to 3 rep max)

WOD:  3 Rounds for Time

             25 Barbell Skiers (2 count)
             20 Med Ball Cleans
             15 Deadlift (185/125)

Finisher:  50 GHD Sit Ups or Hollow Rocks

Adam and Curtis catching some air during Filthy Fifty! Why do they put the Wall Balls, Burpees and DU's at the end? Doesn't seem right...

Just a reminder that our New Years Special will be ending on Saturday. If you have been considering CrossFit, now is the time! Send us an email at the link below or give us a call at 630-358-9637.

CrossFit Sugar Grove Email Link

Wednesday, January 7, 2015

Thursday, January 8th, 2015

Warm Up/WOD Prep

WOD:  Filthy Fifty (or "Dirty 30")

             50 Box Jump (24/20)
             50 Jumping Pull Ups
             50 Kettle Bell Swings, 1 pood
             50 Walking Lunge Steps
             50 Knees to Elbows
             50 Push Press (45/35)
             50 Back Extensions
             50 Wall Balls (20/14)
             50 Burpees
             50 Double Unders
A big huge welcome to Aaron and Bethann! Today was the first official WOD for both of them and what a way to start. It was all about upper body strength and muscle endurance today. I'm guessing these two will have a difficult time raising their arms tomorrow, along with all their other fellow athletes! Great job guys!

Tomorrow is supposed to be even colder than today and most of the kids are off. Yet a small group is still forming for the 5:30 AM. If you guys are willing then Ponce will be there! If you are NOT going to make it please take yourself off the schedule, text Ponce or post on our athletes page. Keep in mind that Ponce has a decent drive to get to the Box so let him know early!

Last Thought...this is a tough WOD. Don't let it intimidate you though! There will be many scaling options available. You can lighten the load, scale the movements or do less reps.  So get in there!

Tuesday, January 6, 2015

Wednesday, January 7th, 2015

Strength:  Bench Press 5x60%, 5x70%, 5+x75%

WOD:  21-15-9

            Push Ups
            Chest to Bar Pull Ups
            Ab Mat Sit Ups
            Ring Dips

Schedule Update!  Due to the extreme weather and the fact that nobody signed up (Dan, you don't count) we will be cancelling the 5:30AM class on Wednesday.  All other classes will run as scheduled!

A HUGE congrats to Jenna for hitting a 95lb Push Press PR today! She started just a short time ago and has come so far.  I can't wait to see what the future holds!

Stay warm and safe everybody...see you at the Box!

Monday, January 5, 2015

Tuesday, January 6th, 2015

Strength:  Strict Press 2-2-2 at heaviest weight possible
                 Push Press 2-2-2 at heaviest weight possible

WOD:  1000 Meter Row
             6 Rounds:
             5 Handstand Push Ups
             5 Power Cleans (155/105)

Finisher:  100 Ab Mat Sit Ups

Laura, excellent job today with your split jerks!

It was great to see so many people at the box! Amazing things are happening. People are already working hard on their goals and showing progress. Corey, great job on your double unders today! Your perseverance has been incredible. As the days, weeks and months go on we know it can be hard to find the motivation to work on the things you struggle at, or even leave your warm house to get to the box. Please reach out to the coaches or your fellow athletes. We will succeed together. Our community is what makes us different!

Sunday, January 4, 2015

Monday, January 5th, 2015

Strength:  3 Second Paused Back Squat 70% x 3, 80% x 3, 85% 2 x 3

WOD:  2 Rounds of
             2 Min Max Calorie Row
             1 Min Rest
             2 Min Max Rep Wall Balls (20/14)
             1 Min Rest
             2 Min Max Rep Clean and Jerk (135/95)
             1 Min Rest
             2 Min Max Rep Double Unders

Joanna tackling the Team WOD on Saturday...looking good lady!

It's official everybody, time to get back at it! The holidays and all the parties that go with them are behind us. Great things are already happening at the box and I cannot wait to see what amazing things will be accomplished this year. Just this morning Cathie hit several lifting PR's after finishing up BBC.  Great job Cathie! What about the rest of you?  What are your goals this year?!

Friday, January 2, 2015

Saturday, January 3rd, 2015


         For Time with Partner:

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

Thursday, January 1, 2015

Friday, January 2nd, 2015

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