Friday, February 27, 2015

Saturday, February 28, 2015

Team WOD:  With a Partner, 2 Rds for Time

                      20 Power Snatch (115/75)
                      20 Box Jumps (24/20)
                      20 Clean and Jerks (115/75)
                      40 Burpees
                      Alternate work and break up reps to complete 2 rounds. One works while the other rests.

What an incredible night! I am honestly a little lost for words. As I think back over the last few hours I can't help but smile. The PR's were amazing, the scores incredible but what gets me the most was the encouragement and cheers. We've been talking for weeks (okay months) that the open really has so much more to do with community than competition and tonight you all proved that point. Nobody cared who was rx'ing or who was scaling, we only cared that each one of these determined athletes was putting it all on the line. There aren't enough words to adequately express how proud I am of each and everyone of you.

I do need to pay special attention to the beautiful STRONG lady in the picture, Dee. You have put in the work and focused on form since you stepped foot in the box. Tonight that paid off! Your lift, your PR, your excitement will be remember by many for a long time. Congratulations!

Thursday, February 26, 2015

Friday, February 27, 2015

WOD: 15.1 rx

           9 Min. AMRAP
           15 T2B
           10 Deadlifts (115/75)
           5 Snatches (115/75)
           1RM Clean and Jerk
           6 Minute time cap

           15.1 Scaled

           9 Min. AMRAP
           15 Hanging Knee Raises
           10 Deadlifts (85/55)
           5 Snatches (85/55) *ground to overhead is acceptable
           1RM Clean and Jerk
           6 Minute time cap

 And so it begins..! 15.1 looks to be both challenging and fun! If you are planning to do the wod during the day please talk to C. Rebecca to make sure there is a counter available. FNL athletes please be warmed up and ready to go at your reserved time. We want to keep things running as smooth as possible. We are expecting a full house so the parking lot may be full. We can park on the opposite side of the street.

I am sure there is some nervous energy happening for a lot of you right now, try and remember this is just like any other wod. At the end of the day you are only ever competing with yourself. I am so proud that we have so many people pushing themselves out of there comfort zone and participating. You are all guaranteed to learn something new about yourself over the next five weeks. I cant wait to see everyone tomorrow!



Wednesday, February 25, 2015

Thursday, February, 26, 2015

Strength:  Snatch Review, Work up to a heavy single

WOD:  6 Rounds for time

            4 Power Snatch (135/95)
            8 Wall Balls (20/14)
            12 Box Jumps (24/20)

Finisher: Foam Roller

Happy Birthday, John C.! It has been wonderful watching you (and your entire family) fall in love with CrossFit. I can say without a doubt that everyday you walk into the box you are making Dee, Jessica, and Jenna proud. Your girls are very blessed to have such a strong determined man always in their corner. I hope you had a great day!

Today was the last of our four big 1RM days. Even if you aren't planning on joining the barbell club please keep track of your numbers. You will want to be able to see your growth the next time they roll around. Congrats to everyone who put up a PR today. Great work, guys!

Tuesday, February 24, 2015

Wednesday, February, 25, 2015

Strength:  Bench Press, Find 1RM

WOD:  10-9-8-7-6-5-4-3-2-1

            Push Jerk (115/75)
            KB Swing (53/35)
            Skier over Barbell (2-sided)

Finisher:  None

I stopped by the box tonight and was very excited to see Lexy nailing the pistols! Sorry for the blurry picture but she was moving fast! Great Job!! Today's WOD had multiple different elements to it and everyone really rose to the challenge. I am willing to bet we see at least a few of those movements in the open so it was great to see so many people trying their best to tackle them. Congrats, guys!

Monday, February 23, 2015

Tuesday, February 24, 2015

Strength:  KB Snatch Review

            10 Chest to Bar
            10 Pistols
            -Rest 5 minutes-
            5 Min. AMRAP
            10 Burpee Pull Ups
            10 Shoulder to Overhead (135/95)
            -Rest 5 minutes-
            5 Min Amrap
            10 Push Ups
            10 T2B
            -Rest 5 minutes-
            5 Min AMRAP
            10 KB Snatches (53/35)
            10 Jumping air squats

Finisher:  100 Ab Mat Situps

 This is Mike McCarthy, one of our newest athletes. He has shown incredible dedication to changing his life since the moment I met him. What is even more amazing is that his family is joining his journey with him. Watching spouses and families push and support each other is one of my favorite things about our community. I can't wait to watch this particular family grow into the determined athletes I know they can be. I am so proud of your success already, Mike! Keep it up!

Sunday, February 22, 2015

Monday, February, 23, 2015

Strength:  Back Squat, Find 1RM

WOD:  For Time


            Weighted Barbell Step-Ups, alternating legs (95/65)
            Burpee Box Jumps (24/20)
            Knees to Elbows

Finisher:  None

Happy Birthday (tomorrow), Angelica! While you are very quiet with your success, your drive and determination does not go unnoticed by all of us. You have accomplished so much and we can't wait to see what you will conquer next! I am sure the entire class will be happy to do your burpees with you. Enjoy your day and I very much hope there is cake involved!

Friday, February 20, 2015

Saturday, February 21, 2015

Team WOD:  Teams of 2, 4 Rounds

                    Double Unders
                    Wall Balls
                    Box Up and Overs
                    Slam Balls

Each movement is done for one minute. Partner 1 works for a minute while partner 2 rests. Then partner 2 works on next movement for a minute while partner 1 rests.

Great job today, everyone! I saw some BIG strict press numbers! If you are planning to do barbell club please make sure you are writing your maxes on the whiteboard by the lounge. We will be having a meeting for all new members to the club soon.

Team WOD! I know I say this every week but if you've never been to a team wod try and make it in tomorrow. The energy and enthusiasm at the box is always incredible. I hope to see a lot of new faces!

C. Kelsey still has a few spots available for the OLY lifting class. This is an awesome opportunity for anyone looking to concentrate on improving their form and gain strength. Reach out to her with any questions.

Thursday, February 19, 2015

Friday, Februaury 20, 2015

Strength:  Strict Press, Find 1RM

WOD:  15 Min. Time Cap

            5 Rounds
           10 Shoulder to Overhead (115/75)
           50 Double Unders

           Then with remaining time
           As many Strict chin ups

           Score = # of chin ups or rds/reps if not completed

Finisher:  Remaining chin ups to reach 25

This lady has had a week full of firsts! Yesterday Diane nailed her first box jump. Her face is absolutely priceless. I am so happy you are as proud of yourself as we are. I see many more of these moments in your future. Congrats!

Wednesday, February 18, 2015

Thursday, February 19, 2015

Strength:  5 sets of  ( 1 power snatch + 1 snatch balance) x 2

WOD:  21-15-9

            Squat Snatch (95/65)
            Knees to Elbows

Finisher:  100 DU's/300 Singles

#TBT (yes, I know it's Wednesday. Just go with it) Here a few highlights from last years "Friday Night Lights".  One week from this Friday we will kick off open season. C. Joe is trying to get a head count for Friday 2/27. Please either respond to his post or talk to him. These nights are NOT reserved for athletes participating in the open! Everyone is welcome to come cheer, yell, eat and have fun. That being said there is still time to sign up. With the inclusion of the scaled division this year the open really is for every athlete. This is the time to test yourself. The time to prove to yourself that you ARE capable of silencing the doubts in your head. Speaking from personal experience the only thing that you can regret about the open is being too scared or nervous to try. PLEASE talk to the coaches if you have any questions at all.

Tuesday, February 17, 2015

Wednesday, February 18, 2015

Strength/Skill:  15-20 Minutes to work on accessories or skills

WOD:  New Year's Challenge WOD "Fight Gone Bad"

            3rds- 1 Min. at each station

            Wall Balls (20/14)
            SDHP (75/45)
            Box Jumps (24/20)
            Push Press (75/45)
            Row- Calories

Finisher: GHD Sit Ups

Wow! Today was a day for smashing Pr's! Chris and Jen Cornell both killed the deadlift (him 355 and her 300). I love having so many new beasts joining our CFSG family from Hinkley. You all are a perfect addition to our growing community. I am looking forward to watching the continued growth of each and every one of you!

Challengers- I will bump the WOD results from the beginning of the challenge. You all have gotten stronger and faster over the past five weeks. Have fun tomorrow!  I look forward to hearing about everyone's results. Do NOT be humble share your success with your fellow athletes on the fb page. If you cant get in tomorrow please make time to do the WOD asap.


Monday, February 16, 2015

Tuesday, Febraury 17, 2015

Strength:  Deadlift, Find 1RM

WOD:  21-15-9

            Deadlift (175/115)
            Slam Balls (35,30/25,20)
            Overhead Walking Lunges, one count (45/25)

Finisher:  50 GHD Extensions or Superman

It was very cool to walk in tonight and see Ary doing T2B in the wod for the first time! She has been working hard to get this movement down. Congrats! If you haven't put some goals on the board yet try and get them up there soon. It's a great way for the coaches to know what you are reaching for. Plus putting up that check mark just feels good.

Sunday, February 15, 2015

Monday, February 16, 2015

Strength:  12 Minute EMOM

               Minute 1:  5-10 Strict Pull Ups
               Minute 2:  5-10 Ring Dips
               Minute 3:  20 Ab Mat Sit Ups

WOD:  For Time

            10 HSPU's
            20 Thrusters (65/45)
            30 Toes to Bar
            40 Power Cleans (135/95)
            50 Burpees

Finisher:  Finish remaining pull ups and/or ring dips (25 each)

What a great turn out on Saturday! It was awesome to see people who had never meet before pushing each other through a tough WOD! It looked like a lot of fun.


1. C. Kelsey will be starting an Oly lifting class soon. I couldn't be more excited to have this available for all of you. If you have any questions please reach out and talk to her.

2. Challengers- This is the last week! We will be re-doing the benchmark wod and you will need to get in to have your measurements taken. I am looking forward to seeing everyone's results. I am absolutely impressed how everyone rose to the challenge over the past month.

3.  Barbell Club- We are starting up again soon. Max lifts have been programmed over the next few weeks. If you are interested please talk to any of the coaches.

Friday, February 13, 2015

Saturday, February 14, 2015

Team WOD:  In Teams of 4

                     25 Minute AMRAP
                     1 - Row for Meters
                     2 - 20 Wall Balls
                     3 - 15 Burpees
                     4 -  Rest
                     *switch when both wall balls and burpees are complete*.
                     score = Total Meters

In true "Open" style 14.1 left a lot of bodies on the floor. When I looked at last years results I couldn't wait to see how those same people performed one year later. I fully expected better scores but you guys rocked it. Not just more reps or an extra round most of you locked in MULTIPLE more rounds. All of the whip marks over the past year paid off today. Congrats, everyone!

Team WOD! Tomorrow is a little different in that we will be matching up into teams of four. It will be a ton of fun and I am looking forward to seeing a lot of new faces there!

Thursday, February 12, 2015

Friday, February 13, 2015

Skill/Strength:  Power Snatch Review
                       (work up to a heavy single)

WOD:  14.1 Open WOD

            10 Minute Amrap
            30 DU's
            15 Power Snatch (75/55)

Finisher:  50 GHD Sit-Ups or Russian Twists (2-Count)

C. Ponce sent me this picture (blue tank) of Kelly doing OHS on Tuesday and I was blown away by the progress she has made. We talk a lot about weight loss when it comes to measuring how far we have come. It becomes easy to forget that each of us have a different journey and purpose for walking into the box day after day. Kelly's purpose was to gain strength. I think it is evident to everyone that she is 100 times stronger than when she started. She has learned to love lifts that once scared her. She has learned to have faith in her strength. Kelly, you continue to impress me with your perseverance and positive attitude. Keep at it, lady!

14.1! For those of you that did it last year try and dig up your old score. I can't wait to see the improvement in your scores!

Wednesday, February 11, 2015

Thursday, February 12, 2015

Strength:  10 Min. EMOM, 2 Cleans
               (you choose weight)

WOD:  4 Rounds

            Minute 1: AMRAP Thrusters (105/75)
            Minute 2: 2 Muscle Ups (sub 2 man makers)
            Minute 3: AMRAP DU's
            Minute 4: Rest
            Score = # of thrusters and du's

Finisher:  Foam Roller

I need to pay special attention to Nadia tonight. She has been working like a mad woman to RX her wall balls. She walked into the box today on a mission and even though it might have involved a few self imposed no-reps she accomplished her goal. There will come a time for everyone where you have to say score be damned and try to conquer a new movement or use a heavier weight. That is how you grow. Congrats, Nadia!

Tuesday, February 10, 2015

Wednesday, February 11, 2015

Strength:  Bench Press 3-3-2-2-1-1-1
               (work up to heavy single)

WOD:  10 Minute AMRAP

            50 Air Squat Buy In
           10 Pull Ups
           5 HSPU's

Finisher:  Foam Roller

Today we got to see the amazing transformation of Jeff. He has been working his butt off  since he stepped foot in the box. Every week he is making strides to becoming the athlete we all know he can be. We are all so proud of you, Jeff. I know before pictures can be embarrassing (really I do) they serve as a  reminder why we push ourselves the way we do. We do it to be healthy, to prove to ourselves that we ARE athletes, to show our loved ones that we love ourselves, and to set an example for our children. While everyone might not have visual representation of how far they have I come, know that we all see how much each of you has grown (and shrank) since you started your journey with us! Keep up the great work and congrats, Jeff!

Monday, February 9, 2015

Tuesday, February 10, 2015

Strength:  Pause Back Squats, 5 sets of 2 at 75%
               3 second pause

WOD:  20 Minute AMRAP

            5 Chest to Bar Pull Ups
           10 Ring Dips
           15 Overhead Squats (95/65)

Finisher: Foam Roller

What a busy day! We really appreciate everyone's patience and understanding as the classes are growing. Watching our community get bigger is really amazing. Today's WOD took a bit of scheduling and everyone really rolled with the punches.

I hope a lot of you got a chance to talk with Dale from UR Supplements. We are very excited to be offering this line. If you have any additional questions or weren't able to make it please talk to the coaches.

Sunday, February 8, 2015

Monday, February 9, 2015

Strength:  Push Press 3-3-2-2-1-1-1
               (work up to a heavy single)

WOD: 1000 Meter Row


          10 Minute AMRAP
          6 Toes-to-Bar
          8 Strict Press (75/45)
          3 Strict Pull-Ups
          25 Double Unders

Finisher:  50 GHD Extensions or Superman

Congratulations to all of our athletes who competed in the Cold Steel Classic! Gianna, you did fantastic! I can safely say you've inspired a lot of people. Your determination and confidence is incredible.  Well done, badass. C. Kelsey, Justine, Jimmy and John, it was wonderful to watch you all work as a team. You supported, encouraged, and pushed each other all day. Your example of proper teamwork could not be beat today. Great job!

Don't forget this week we are starting a 4pm class Monday-Friday. I hope to see a crowd there!

Friday, February 6, 2015

Saturday, February 7, 2015

Team WOD:  With a Partner

                      50 Walking Lunge Steps
                      40 Pull Ups
                      100 Box Jumps (24/20)
                      40 Double Unders
                      50 Ring Dips
                      40 Knees to Elbows
                      60 KB Swings (53/35)
                      60 Ab Mat Sit Ups
                      40 Hang Squat Cleans (75/55)
                      50 Good Mornings (45/35)
                      60 Wall Balls
                      6 Rope Climbs

*One partner rests while the other works
*Deload bar from hang squat cleans to good mornings
*Sub 2 floor climbs to 1 rope climb

I want to talk about one of the happiest people I know, Ary. I am fairly certain that I have never seen this girl without a smile. She has shown incredible dedication to getting stronger and faster. Week in and week out she puts 100% into everything she does. Ary has competed in all of our paleo challenges and has had amazing results not only physically but in her performance. Her GOAT list is constantly shrinking. I am so proud of you, Ary! I can not wait to see what you will do next. Note to all paleo newbies- this girl is a pro and man can she COOK!

Team WOD tomorrow! I hope to see a lot of new faces at the box!

Thursday, February 5, 2015

Friday, February 6, 2015

Strength:  Clean 3-3-2-2-1-1-1
               (work up to heavy single)

WOD:  21-15-9

            Power Clean (135/95)
            Burpee Box Jump Overs

Finisher:  Foam Roller

Apparently working on their GOAT had the 5:30am class feeling goofy this morning! Great Job today everyone! Jenna and Emily, I am so proud of you both for getting your 1st (and 2nd, 3rd and 4th...) box jumps! Nice work!

Ladies- Tomorrow night a group of us are headed over to Open Range after the 6pm WOD. Please join us for a drink! Come casual as most of us will be sweaty.

Piper Update- The tests went very well and Piper was discharged tonight. Thank you to everyone for keeping the family in their thoughts.

Wednesday, February 4, 2015

Thursday, February 5, 2015

Strength/Skill:  3x5 Strict Pull Ups
                       Then 12 mins to work on Goat

WOD:  3 Rounds For Time

            50 Double Unders
            25 Wall Balls
            5 Muscle Ups (10 C2B or Pull Ups)

Finisher:  Foam Roller

If you have not meet the strongest girl running around the box, this is Piper (Dan and Suz's youngest daughter). Piper received a heart transplant at the tender age of 4 months old. This little spunky girl possess the kind of strength most of us can only imagine. As her mother says her ability to be so happy when faced with such pain and challenges is almost inconceivable. Tomorrow Piper and her parents have to head back to Lurie's Children's Hospital for her (routine) annual cath and biopsy. I am asking that all thoughts, prayers and positive energy be sent their way as we all hope for the best possible results. Dan and Suz, if you need anything at all please reach out. Hugs to your little fighter from all of us!

Tuesday, February 3, 2015

Wednesday, February 4, 2015

Strength:  10 Min EMOM
                1 Bear Complex (choose weight)

WOD:  12 Min. AMRAP

            5 Hang Power Clean (135/95)
            5 Front Squats
            5 Shoulder to Overhead
            5 Burpees

Finisher:  Foam Roller

For those of you who haven't had a chance to meet this badass yet. Let me introduce you to Joani. She joined our family recently and has been kicking butt everyday. I think its pretty evident that an athete who tackles filthy 50 as their first WOD has some serious guts and determination. Joani is back at CrossFit after a two year break and is quickly climbing her way back. Today she rocked the toes 2 bar for the first time since her return. Congrats, Joani I cant wait to see what gets checked off your list next!

An extra special Happy Birthday to Jesus! Your burpees will be awaiting your return!

Monday, February 2, 2015

Tuesday, February 3, 2015

Strength:  10 Min. EMOM
               2 Power Snatch (choose weight, not touch and go)

WOD: 5 Rounds for Time

           6 Power Snatch (115/75)
           9 Toes to Bar
           12 Deadlift (115/75)

Finisher:  Foam Roller

Wow the 6pm class was full tonight! It was great to see our veteran athletes extending a warm welcome to our newest athletes. I loved meeting the group from Hinkley and I can't wait to see you all back. A special thank you to Jen for helping to organize the visit. We have loved seeing you on Tuesday's are excited to have you more!

Great job today, everyone! Whether you did the WOD solo or as a team, rx or scaled it was obvious everyone gave it 100%. Be proud of yourselves tonight no part of that WOD was easy.

Sunday, February 1, 2015

Monday, February 2, 2015

Pre-WOD:  Mobility

WOD:  "Chris Kyle" 3 rounds for time (alone or with partner)

             40 KB Swings (53/35)
             40 Box Jumps (24/20)
             40 Thrusters (65/45)
             40 Elevated Push-Ups (feet on 24/20 inch box)

* The 4 movements represent Chris's 4 tours in Iraq and the total reps for each round equal 160 representing Chris's confirmed kills.

Finisher:  100 Ab Mat Sit Ups

Christopher Scott "Chris" Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history with 160 confirmed kills. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, and two Navy and Marine Corps Achievement Medals.[7] Iraqi insurgents dubbed him the "Devil of Ramadi" and placed a series of ever increasing bounties on his head, purported to have eventually reached the low six figures.

This WOD can be done solo or as a team. Please ask your coaches to help team you up with a partner if you choose to go that route. For those of you doing this solo know that it will be long and hard. These WODS are about something bigger than ourselves so dig deep and finish. Have fun, everybody!

*Special Weather Alert* The 5:30am class has been canceled due to the road conditions. We will update you of any other schedule changes. Lets all hope John has plenty of coffee and donuts to make it through this storm! Stay safe!