Thursday, April 30, 2015

Friday, May 1, 2015

Strength:  Back Squat 3x8 @ 65% of 1RM

WOD:  For Time

            50 Wall Balls (20/14)
            40 Power Cleans (115/75)
            30 Push Ups (RX+ HSPU's)
            20 Calorie Row
            100 Meter Run

Finisher:  50 Superman/GHD Back Extension

I love days like today when everyone is able to come in and work on a GOAT. Diane got her first handstand! That is such a great accomplishment. Alex knocked out her first chest to bar pull up! Bianca and Lisa were putting in work on double unders! I am sure I am missing some but everyone did great today. Keep it up!

Wednesday, April 29, 2015

Thursday, April 30, 2015

Strength:  15 Mins to work on Skills/Accessories (Rope Climbs, HSPU's, MU's, Pistols etc.)

WOD:  For Time

            400 Meter Run
            20 Burpees
            20 Barbell Skiers
            400 Meter Run
            20 Burpees
            20 Barbell Skiers

Finisher:  100 Ab Mat Sit Ups

Tonight's transformation is another new one! Michelle as you can clearly see was not someone who had a lot of weight to lose when she joined CFSG. In fact I would bet there is not much of a weight difference in the two pictures even though her body looks completely different. This rock star has gained such incredible strength. She took to the lifting program like it was second nature. She put in the time and work and has the results to prove it. I am so happy for you, Michelle!

As we gear up for our next challenge I want to make sure everyone understands that it is NOT purely a weight loss challenge. While weight is involved  it is absolutely not the determining factor. This particular challenge is about personal growth (whatever that means to each individual). We will be concentrating on creating healthy habits whether you need to lose weight or not. This time it will be about being accountable to a team and motivating each other with the help of your trainer. This time it will be about performance as much as it is about a number on the scale. Please talk to C. Rebecca if you have any questions at all.

Tuesday, April 28, 2015

Wednesday, April 29, 2015

Strength:  Power Snatch 2-2-2-2-2 @ 85% of 1RM

WOD:  5 Rds For Time

            8 Power Snatch (115/75)
            16 Overhead Walking Lunge Steps (45/25)
            24 Double Unders

Finisher:  Mobility/Foam Roll

One of the newest early birds, Dinah was making one handed handstands look EASY today! She is quite the gymnast. I can't wait to see her running across the box on her hands. We are all very excited to have her fun spunky personality at the 5:30.  Please introduce yourselves if you see her around. Congrats, Dinah!

Monday, April 27, 2015

Tuesday, April 28, 2015

Strength:  Curtis P Complex- 10-15 Mins to Build to Heaviest Single

                 1 Power Clean
                 1 Front Rack Lunge Step per Leg
                 1 Shoulder to Overhead

WOD:  18 Minute EMOM

             Minute 1, 2 Curtis P's (60% of heaviest single)
             Minute 2, Rower or AirDyne
             Minute 3, 20 Ab Mat Sit Ups

             Repeat 6 times rotating through stations.

Finisher:  400 Meter Run/Walk

I want to remind everyone that a few of our own (C. Kelsey, Justine, Josh, Gianna and Jeff) are competing at the Barbell Bash in New Lenox this weekend. If you can try and make it over there to cheer them on. Good Luck, Guys!            

Sunday, April 26, 2015

Monday, April 26, 2015

Strength:  Bench 3 x 8 @ 65% of 1RM

WOD:  12 Minute AMRAP

               9 Burpee Box Jump and Overs (24/20)
               9 Push Press (115/75)
               9 Ring Dips

Finisher:  50 Push Ups with feet elevated on 45 lb plate

Barbell Club! This week is Realization which means that things are going to get heavy.  Do not be intimidated by the numbers!  It is the work that YOU put in which drives them. Get after that AMRAP and remember to have faith in YOUR strength!

Speaking of BBC I need to give a  big shout out to Bethann tonight. She has really put everything into the program. You are getting stronger everyday, lady! I am seriously excited to see your progress over the next two months. Great Job!

Friday, April 24, 2015

Saturday, April 25, 2015

Team WOD:  Poker 20 Min AMRAP

In two teams, each team chooses a card and completes the skill that matches the suit chosen. A new card cannot be chosen until all team members have completed all reps. Total reps per person equal the face value of the card. Aces = 11, Face cards = 10, Jokers = 21. The team who chooses a Joker can pick one of the four skills for the other team to complete.

Hearts- Burpees
Diamonds- Push Ups
Spades- K2E
Clubs- Wall Balls

Tonight's transformation is brand new. It *might* have taken a bit of pressuring to get Mike to hand over the before shot but I am so happy he did. His transformation is incredible! I vividly remember his first month at CFSG. Every single morning after the WOD I would look over at him sprawled on floor and think "yep, he's not coming back tomorrow". Then I would come in the next day and see him waiting to do it all again. From his very first day he has given 100% of himself in every workout. His determination and work ethic impresses the hell out of me. He has not only lost a lot of weight but he has gained an immense amount of strength. I could not be more proud of this man! Congratulations Mike you look phenomenal.

Thursday, April 23, 2015

Friday, April 24, 2015

Strength:  Strict Press 3 x 8 @ 60%

WOD:  12 Min AMRAP

             3 Shoulder to Overhead (135/95)
             6 Chest 2 Bar Pull Ups
             9 Burpees

Finisher:  100 Ab Mat Sit Ups

For those of you that were around last year when I started digging thru old pictures I am sure you remember seeing this amazing transformation. With the influx of new athletes I figured it need to be posted again.

Bianca has been with CFSG since the very early days. These type of results don't happen quickly or with out a lot of hard work. They also don't happen just within the walls of the box. This has taken serious dedication to making a lifestyle change. The changes this woman has made to her body are incredible but they absolutely pale in comparesion to the changes she has made in her mind. We all CrossFit for different reasons and I know Bianca's reason is to enjoy life. The "after" girl can do all sorts of things the "before" couldn't. Bianca two years ago wouldn't be preparing for a 30 mile bike ride! The sky is the limit for you, lady. I feel very honored to be able to watch you on this journey. Keep it up!

Wednesday, April 22, 2015

Thursday, April 23, 2015

Strength:  Turkish Get-Ups 2 x3 Each Side

WOD:  5 Rounds For Time

            Rd 1- 1 Muscle Up/ 50 DU's
            Rd 2- 2 MU's/ 40 DU's
            Rd 3- 3 MU's/ 30 DU's
            Rd 4- 4 MU's/ 20 DU's
            Rd 5- 5 MU's/ 10 DU's

            * MU Sub = 3 Ring Rows or Pull Ups + 3 Ring Dips

Finisher:  50 Superman/GHD Extensions

Muscle Ups! I know seeing some of these advanced movements programmed can be very intimidating especially if you are new to Crossfit. Please remember that every movement is scalable to whatever level you happen to be. Reach out and talk to your coaches so that you know you are getting the most out of every workout. Have fun with this one tomorrow!

Tuesday, April 21, 2015

Wednesday, April 22, 2015

Strength:  Deadlift 3 x 8 @ 60% 1RM

WOD:  For Time

            Run 800 Meters
            20 HSPU's
            30 OHS (115/75)
            40 Pull ups
            50 DU's

Finisher:  None

I want to recognize Angelica tonight for the intense work she has been putting in lately. This girl is all over the BBC program. She never misses a lift and has really focused in on the accessory work. Her improvement is evident to everyone. Young lady it is time to stop using #babymusclesintheworks! Those muscles are there and getting bigger all the time! Keep it up, #badasschick!

Monday, April 20, 2015

Tuesday, April 21, 2015

Strength:  5 x 10 Ring Rows (make challenging, decline if necessary)

WOD:  For Total Reps
             2 Rds/ 2 Mins each Station/ 1 Min Rest Between

            Station 1- Rd 1, Sled Push (90/45)
                             Rd 2, Burpees

            Station 2- Rd 1, Plank
                             Rd 2, Sit Ups
            Station 3- Rd 1, 2 Min. Row
                             Rd 2, Thrusters (45/35)

            Station 4- Rd 1, Push Ups
                             Rd 2, KB swings (53/35)

Finisher: Foam Roller


I would like to welcome two of our newest athletes Kay and Dana to the CFSG community. You both did a great job tonight tackling "Jackie".  I can't wait to see how you progress over the next few months. Everyone please make a point to introduce yourselves to the newer faces around the box! A simple hello can go a long way in making those first few weeks a little less intimidating.

Sunday, April 19, 2015

Monday, April 20, 2015

Strength:  Work on Accessories while waiting for heat

WOD:  "Jackie"

              1K Row
              50 Thrusters (45)
              30 Pull Ups

Finisher:  None

Tonight's before and after gives us a little glimpse at the journey C. Joe has been on. What I find the most incredible thing about this transformation is that it was never the goal. Joe's main goal has always been to improve as an athlete. The changes to his body have always been secondary to his growth as a CrossFitter. He has told us time and time again that we should always put performance over appearance and that when we do that we are guaranteed to be happy and proud of ourselves. C. Joe absolutely sets this example for us. Coach, not only do you continue to impress everyone at CFSG with your dedication and hard work but you look fantastic. Keep it up!

Friday, April 17, 2015

Saturday, April 18, 2015

Team WOD:  In Teams of 3 for Time

                       60 T2B
                       200 Meter Run
                       90 Ground to Overhead (115/75)
                       200 Meter Run
                       120 Overhead Lunge Steps (45/25)
                       200 Meter Run
                       150 Push Ups
                       200 Meter Run
                       180 Slam Balls
                       * partner 1 works, partner 2 holds plank, partner 3 rests

C. Kelsey was telling me that during the partner WOD at the 7pm class on Wednesday all of the older (length of time at CFSG not age) members decided to team up with a newer member. I love hearing stuff like this. There are times where the score or time means absolutely nothing. This was an opportunity to help and motivate fellow athletes and you guys did just that. I am so proud that we have a large group of people who never hesitate to make newcomers feel welcome. Job well done, guys!

Thursday, April 16, 2015

Friday, April 17, 2015

Strength:  10 EMOM - 2 Cleans + 1 Jerk (as heavy as possible)

WOD:  5 Minute AMRAP

            10 Pull Ups
            15 Air Squats
          *Rest 5 Minutes*

           5 Minute AMRAP

           10 T2B
           20 DU's

Finisher:  2 x 400 Meter Run, Max Effort - Mandatory

As we gear up for our next challenge I thought we should take a trip down memory lane with a few before and after pictures. Who better to start with than our fearless leader C. Rebecca!?

I understand as well as anyone that when we see someone everyday it is very easy to forget that they once upon a time were a "before". This transformation didn't happen overnight and it didn't happen by wishing for it. This is absolutely the product of hard work, dedication and a lot of will power. C. Rebecca is the perfect example of creating a goal for how YOU want to look and going in day after day and working to make it a reality. She proves that when the work is put in the results will surely follow. I am not only in awe of her transformation but so very proud of her. You look (and are) amazing, Coach!

Wednesday, April 15, 2015

Thursday, April 16, 2015

Strength:  Squat Snatch 5x2 @ 70%

WOD:  5 Rounds for Time

            8 Squat Snatch (95/65)
              *5 Burpee Penalty for each failed attempt
            200 Meter Run

Finisher:  25 Chin Ups

Great job today, everyone! I hear the mid-week partner WOD was a hit. If you enjoyed it try and make Saturday team WODS part of your schedule. They are even more fun!

Tuesday, April 14, 2015

Wednesday, April 15, 2015

Strength:  25 Strict Pull Ups

WOD:  Partner WOD for time (Coach chooses partner)

            30 Squat Cleans (95/65)
            30 Box Jumps (24/20)
            40 Hang Power Cleans
            40 Ring Rows
            50 Push Press
            50 KB (53/35)
            60 Deadlift
            6 Rope Climbs

Finisher:  50 GHD/ Superman

Wow, Sam. Wow! Incredible job tonight. We all know how hard you work and today you impressed everyone. I wish I had seen it in person. Every single one of us is incredibly proud of you!

Four months ago when handstand walks were last in a wod we had two athletes rx. Today we had eight. I am incredibly happy with that increase. From what I have been hearing quite a few of you have now put this on your goal list. I am looking forward to seeing the results the next time this comes around.

Mid-Week Partner WOD!! This is something new for us. I make no secrets that partner wods are my absolute favorite. Try your very best to make it in tomorrow. This is such a great way to get to know people.

Monday, April 13, 2015

Tuesday, April 14, 2015

Strength:  Bench 5x8 @ 60%

WOD:  5 Rounds for Time

            24' Handstand Walk (6 Mats)
              *scale lateral wall hs walk, 3 wall walks, bear crawl length of mats
            20 Front Rack Barbell Lunge Steps, 10 each leg (75/45)

Finisher:  100 Ab Mat Sit Ups

Congrats to Julia for committing to doing double unders in today's WOD and following it thru to the end. I could see the frustration on her face but she never gave up! I am sure throwing the rope down at the end felt very good, lady. She is getting better all the time and I know her fantastic attitude and optimism will take her far. CFSG is lucky to have you, Julia!

Sunday, April 12, 2015

Monday, April 13, 2015

Strength:  Back Squat 5x8 @ 60%

WOD:  15 Minute AMRAP

             5 Squat Cleans (115/75)
             5 Back Squats (115/75)
             50 DU's
             200 Meter Farmer Carry (35's/25's)

Finisher:  Max Effort Wall Sit- Timed

Our curly-haired dancing fool Michelle has been feeling under the weather lately. We are all thinking of you and hope you are back to your bubbly self fast. Take it easy and rest. Please reach out if you need anything at all! We love you!

We are in the early stages of planning our next Challenge. Please watch out for a post from C. Rebecca and comment or text her if you would like to be involved. It is going to be a little different this time and I am hearing teams might be involved. I can't wait to get it started!

Friday, April 10, 2015

Saturday, April 11, 2015

Team WOD:  With a partner for time

                       25 Burpees
                       50 Power Cleans (135/95)
                       100 Ab Mat Sit Ups
                       800 Meter Run
                       100 Ab Mat Sit Ups
                       50 Power Cleans
                       25 Burpees

Congrats to C. Kelsey for killing her muscle ups today with out a false grip! It was incredible to watch her reach this goal. I could tell she really surprised herself. If you are new(ish) to CFSG you will want to try and make one of her classes.  She really can pull out the best athlete in all of us.

I absolutely love this picture taken by our very own talented Michelle.  Please don't sue me for stealing it!

Good luck to the Oly class tomorrow as they find their maxes. I can't wait to hear the numbers from you guys. I know how hard everyone has worked!

Thursday, April 9, 2015

Friday, April 10, 2015

Strength:  Work up to heavy Power Clean

WOD:  7 Rds. For Time

            7 Squat Cleans (115/75)
            7 Shoulder to Overhead (115/75)
            7 Burpee Box Jumps (115/75)

Finisher:  Foam Roll

I am so proud of each and every one of you for tackling "Jack" today! The scores were great but I am even happier to hear how you all pushed  each other. These WODs are never about ourselves and the agony they inflict. They are about something bigger and much more important. The atmosphere at the box all day was incredible! Job well done, guys!

Wednesday, April 8, 2015

Thursday, April 9, 2015

Strength:  Strict Press  1x5 @ 50%, 1x5 @ 55%, 3x10 @  60%

WOD:  "Jack"
             20 Minute AMRAP
             10 Push Press (115/75)
             10 Kettle Bell Swings (53/35)
             10 Box Jumps (24/20)

Finisher:  None

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Athletes- Please wear red, camo or any memorial attire you have to honor our servicemen/women. I hope to see a lot of full classes tomorrow!

Tuesday, April 7, 2015

Wednesday, April 8, 2015

Strength:  Back Squat 1x5 @ 50%, 1x5 @ 55%, 3x10 @ 60%

WOD: 12 Minute AMRAP

           3 Muscle Ups (sub 10 ring dips)
           15 Wall Balls (24/20)
           200 Meter Run

Finisher:  Remaining accessory ring dips

This is Lori, one of our athletes that came over from Hinkley. Even though she may seem very quiet I know she has been a huge support and motivator for those athletes. It is so great to see her continue that with us at CFSG!

Congrats to everyone for running the mile today! Make sure to keep track of your time. We will redo this sometime in the summer and you will be impressed with how those times go down.

Monday, April 6, 2015

Tuesday, April 7, 2015

WOD:  12-9-6-3

             Power Snatch (95/65)

Finisher:  100 Ab Mat Sit Ups

I was very excited to see these two back at the 5:30am today! Chris and I were talking about how back in the early days of CFSG it was just us, Kristen, and Mike in that class. We had a lot of fun but it is so great to see how much that class has grown. On a Monday it was packed! I highly recommend crawling out of bed super early even just once to visit this group. The people and atmosphere are fantastic. Great job today, everyone!

Sunday, April 5, 2015

Monday, April 6, 2015

Strength:  5 x 5 Strict Pull Ups

WOD:  20 Minute AMRAP

            6 Thrusters (75/45)
            4 Box Jumps (24/20)
            2 Chest to Bar Pull Ups
            200 Meter Run

Finisher:  50 GHD/Superman

Everyone at CFSG would like to congratulate Justine on her first physique competition this weekend. You look incredible and we are all so proud of you! We miss you and can't wait until your next visit.

BBC- This is our first deload week. If you are behind at all try to finish up early in the week and then take a break from the heavy lifting. Please keep up the accessory movements!

Friday, April 3, 2015

Saturday, April 4, 2015

Team WOD:  With a Partner For Time

                       60 Toes to Bar
                       60 Deadlift (225/155)
                       400 Meter Run
                       60 Pull Ups
                       60 Burpee Box Jumps
                       60 Double Unders

 We could all learn a thing or two from April's athlete of the month. This girl has been on the fast track lately. She never fails to give it her all. She tells fear to shut up. I am so proud that she is a part of our family. The sky is the limit for you, badass!

Thursday, April 2, 2015

Friday, April 3, 2015

Strength:  Snatch 1-1-1-1-1

WOD:  10 Minute AMRAP

             6 Snatches (95/65)
             15 Ab Mat Sit Ups
             6 Box Jumps (24/20)
             15 Knees to Elbows

Finisher:  Any remaining accessory work

These two (Brian and Emily) have been such a great addition to the CFSG family. They joined a few months ago and have showed a great level of dedication. I have already seen improvements from both of them. I can't wait to see what the spring holds for them. Great job, guys! Keep it up!

Wednesday, April 1, 2015

Thursday, April 2, 2015

Strength:  Bench 1x5 @ 50%, 1x5 @ 55%, 3x10 @ 60%

WOD:  3 Rounds for Time

            15 Box Up and  Overs (24/20)
            5 HSPU's
            400 Meter Run
            5 Ring Dips
            15 Wall Balls (20/14)

Finisher:  Remaining Accessory Ring Dips

I love this picture of Eddie during the open. Eddie much like his girl comes in very quietly and works incredibly hard. He doesn't dwell on the stuff he can't do yet, instead he kills what he can and puts in the work to overcome his weaknesses. I thoroughly enjoyed watching him develop as an athlete over the past few weeks.

Speaking of the open this is the first time we have seen HSPU's since 15.4. If this skill is on your radar please talk to your coaches. They are there to help you find the appropriate scale, show you progressions, teach the kip etc..