Sunday, May 31, 2015

Monday, June 1, 2015

Strength:  5 sets of 2 Push Press + 1 Push Jerk, AHAP

WOD:  15 Minute AMRAP

            5 Handstand Push Ups
           10 Pistols
           15 Burpees

Finisher:  Accumulate 90 seconds of Wall Sits

It seems like everyone had a great time at Regionals! I hope a lot of you had a chance to watch a bit of the action online. The athleticism is incredible but even more impressive is the amount of heart those athletes have. While that may never be any of us on the competition floor, we can duplicate their attitude and fight everyday. It's a new day so lets get to work and prove to ourselves that we have more strength and determination than most. Get after it this week, guys!

Friday, May 29, 2015

Saturday, May 30, 2015

Team WOD25 Minute AMRAP

                       400 Meter Run
                       50 Push Press (75/45)
                       50 Front Squats (75/45)
                       50 Push Ups
                       50 Air Squats
                       50 Pull Ups

                       *Partners run the 400 meters together and then split the reps, one works while the
other rests

I wanted to give a special thank you to C. Josiah for covering all the classes this weekend while most of the coaches are out of town watching regionals. You did a fantastic job, Josiah! Have a great weekend everyone!



Thursday, May 28, 2015

Friday, May 29, 2015

Strength:  Back Squat, 4x5 @ 70%

WOD:  For Time

            75 Double Unders (225 Singles)
            50 Wall Balls (20/14)
            25 Burpees
            50 Wall Balls (20/14)
            75 Double Unders

Finisher:  100 Ab Mat Sit Ups

C. Jessica is getting ready to kick  off the CrossFit Kids program! Please see her post about available times and age groups. I am sure the program will be a ton of fun so make sure to get your kiddos signed up early.

Wednesday, May 27, 2015

Thursday, May 28, 2015

Strength:  10 Minute EMOM, Power Clean + Push Jerk
                 Sets 1-4 Work Up in Weight
                 Sets 5-10 85% of Max Power Clean

WOD:  10 Minute AMRAP

             6 Clean and Jerks (135/95)
             30 Double Unders

Finisher:  3x8 Bent Over Rows, AHAP

I was sent this picture and I have to say I was actually blown away. I remember talking with Dee the week she started CFSG. I could tell she was nervous and maybe even a tad overwhelmed. Well, that lasted all of five seconds. She and her entire family have engrossed themselves in all aspects of the community. She stepped out of her comfort zone and competed in the open where we all had the privilege of watching Dee learn just how strong she is both mentally and physically. The Coia family has revamped their diet as well. Going on this journey as a family has to be that much more rewarding. Dee, your results have been phenomenal. I hope this image fuels you to keep pushing the bar and crushing your goals. Great Job!

Tuesday, May 26, 2015

Wednesday, May 27, 2015

Strength:  10 Minute EMOM, Hang Power Snatch + 1 Full Snatch (AHAP)

WOD:  For Time

            400 Meter Run
            15 Hang Power Snatch (95/65)
            400 Meter Run
            12 Full Snatch (95/65)
            400 Meter Run
            9 OHS (95/65)

Finisher:  Mobility

I hope everyone is well on their way to recovering from Murph! You all may be extra sore, please at least get in some active recovery. If you have any questions talk to our coaches.

I am sure most of you have seen the pictures posted from Monday. Feel free to tag yourselves or "steal" them for your personal pages. Show off your hard work!

Monday, May 25, 2015

Tuesday, May 26

Strength:  Strict Press, 4 x 5 @ 70%

WOD:  21-15-9-6-3

            Burpee Box Jump Overs (24/20)
            Wall Balls (20/14)

Finisher:  Accumulate two minutes of handstand holds

Congrats to everyone on a fantastic effort today. It was amazing to see so many of you dig deep to finish what you set out to do. The cheers as everyone came in from the run will be remembered for a long time.

I need to pay special attention to one particular athlete tonight. Mike M. started CrossFit just a short six months ago. He was out of shape and had an uphill battle to climb. Each week he has come in and worked to better himself. He made goals for himself in the box and at home. He has shown everyone at CFSG what it means to change your life. I have never seen the kind of fight that Mike has before. He spent a lot of time preparing for today and watching him cross that finish line was an incredibly proud moment. There are absolutely no limits for this man. Congrats, Mike!

Sunday, May 24, 2015

Monday, May 25, 2015

WOD: "Murph"

            1 Mile Run
            100 Push Ups
            200 Push Ups
            300 Air Squat
            1 Mile Run

            * Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Guys, I know thisWOD is incredibly difficult. It is designed to test your physical and mental strength. Tomorrow isn't about your time or an "rx" by your name, it is about finishing. You all have spent a good amount of time training for this. Trust in yourself and your preparations. Be prepared to go to that dark place to honor one of our fallen heros. Go out tomorrow and get after it!

Friday, May 22, 2015

Saturday, May 23, 2015

Team WOD:  In Teams of 2 For Time

                      Filthy Fifty

                      50 Box Jumps (24/20)
                      50 Jumping Pull-Ups
                      50 KB's (53/35)
                      50 Walking Lunge Steps
                      50 Knees to Elbows
                      50 Push Press (45/35)
                      50 Superman
                      50 Wall Balls (20/14)
                      50 Burpees
                      50 Double Unders

                      *One Partner works while the other rests

I want to congratulate everyone tonight on the level of team work and camaraderie I have seen at the box lately. It has been very cool to watch new friendships form through this challenge. CFSG strives to be more than just a community. We are family. You all show us everyday that we are successful in that. Keep up the great work guys and above all else keep pushing each other!

Thursday, May 21, 2015

Friday, May 22, 2015

Strength:  10 minute EMOM- Even Minutes (0,2,4, etc)

                 30 Russian KB's (53/35)

WOD:  For Time in Teams of 2

            20 Minute AMRAP

            10 American KB's (53/35)
            20 Box Jumps (24/20)
            30 Wall Balls (20/14)

            *Partner 1 Works on AMRAP while Partner 2 runs 200 meters then switch

Finisher:  25 Push Ups

It was great  to see so many PR's on the board today! I loved watching everyone scream and cheer as their fellow athletes were fighting to make the lift. I congratulated Nickey today on her fantastic PR and the first thing she said was that the weight didn't matter she was just happy to finally nail the form. Congrats, Nickey I know how hard you've been working for that! I am so happy for you.

Wednesday, May 20, 2015

Thursday, May 20, 2015

Strength:  Find 1RM Hang Clean

WOD:  For Time 10-1 Reps

            Hang Power Clean (135/95)
            Bar Facing Burpees

Finisher:  50 Superman/ GHD Extensions

I need to give a shout out to this very hardworking lady tonight. Christy has really kicked it up a notch lately. She has been adding weight to the bar at an incredible rate. It has always been clear to me that this girl was strong but lately she has set aside her doubts and proven to herself just how badass she is. It has been a lot of fun to watch her develop up until this point. I can only imagine what the next few months will prove. Congrats, Christy!

Tuesday, May 19, 2015

Wednesday, May 20, 2015

Strength:  Deadlift 6x5 @ 65% of 1RM

WOD:  Murph Prep- Sprinting Cindy

            10 Minute AMRAP

            5 Chest to Bar Pull Ups
            10 Push Ups
            15 Air Squats
            100 Meter Sprint

Finisher:  25 Ring Dips

For awhile now Andy has been coming home and telling me about the progress Drew has been making. Monday I finally had the chance to meet him and was thoroughly impressed. I could tell that he came in as a strong guy. It was evident that he has spent some time building his gas tank and learning the correct form. I can't wait to see where the next few months take this athlete! Good work, Drew!

Monday, May 18, 2015

Tuesday, May 19, 2015

Strength:  Strict Press 6x5 @ 65%

WOD:  4 Rounds for Time

            400 Meter Run
            15 Push Press (96/65)
            15 T2B

Finisher:  100 Ab Mat Sit Ups

Anyone who knows this delicate flower, Bianca, knows that she has been working to get double unders for quite sometime. She has never quit trying despite what seemed like a long road. A couple weeks ago she got her very first double under. Tonight she did them in a wod for the first time. She made up her mind to see it thru to the end. The time didn't matter. Hell the rest of the workout didn't matter. Tonight was about accomplishing her goal. Bianca, I am so proud of you! It takes a serious amount of mental strength to not give up when you feel deflated. Congrats, Lady!

Sunday, May 17, 2015

Monday, May 18, 2015

Strength:  8 Minute EMOM

                 3 Strict Pull-Ups

WOD:  1 Mile Run

            *then 5 Rounds*

              10 OHS (105/75)
              10 DU's
              10 Ab Mat Sit Ups
              10 Deadlift (105/75)
              10 Box Jumps (24/20)

Finisher:  Foam Roller


I want to recognize the efforts of Dan Z. tonight. He has really stepped it up a notch lately. He has been putting in a lot of extra work and the strides he has made have been incredible. From muscle ups to pr'ing his mile time he is very quickly reaching a lot of the goals he set for himself at the start of the year. Dan, your excitement after finishing "Angie" Friday was awesome. I could see the pride in your face when you realized just how much you have improved. Congrats and keep it up!

Friday, May 15, 2015

Saturday, May 16, 2015

Team WOD:  In Teams of 2 For Time

                      400 Meter Run (together)
                      30 Burpees each- In unison
                      40 Wall Balls (1 partner works while the other rests)
                      40 Sit Ups- In Unison
                      40 Pull Ups (1 Partner works while the other rests)
                      40 Sit Ups- In Unison
                      30 KB Swings- In Unison
                      30 Slam Balls- In Unison
                      400 Meter Run (together)

I want to pay special attention to the 9:30 class tonight. One athlete said they were going to do full Angie and they all followed suit. It was awesome to see them all dig deep and fight thru the pain to support the goal of someone else. They all finished and nobody cared who did rx or who scaled, it was simply about getting to the finish line and doing it together. Job well done 9:30!

Thursday, May 14, 2015

Friday, May 15, 2015

Strength:  20 Minutes to work on skills/progressions (HSPU, MU, HS Walks, Rope Climbs, etc)

WOD:  "Half Angie" Murph Prep

              50 Pull-Ups
              50 Push-Ups
              50 Sit Ups
              50 Air Squats

              Cash Out- 500 Meter Row

Finisher:  None

Congrats everyone for completing a very difficult WOD! There were some amazing times on the board and multiple first Hero Wod RX's. I heard from multiple people that having the extra push from their fellow athletes got them to the end of this one. I am always amazed by the level of community I feel on these days. There is nothing better than seeing athletes peel themselves off the ground to cheer for the person next to them. I am so proud of all of you tonight. Great Job!

Wednesday, May 13, 2015

Thursday, May 14, 2015

Strength:  12 Minute EMOM
                 1 snatch high pull, 1 power snatch, 1 hang snatch, 1 snatch balance (scale OHS)

WOD:  "Randy"

              75 Power Snatch (75/55)

Finisher:  50 Superman/ GHD

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Hero WOD! Do Not be afraid of these. They are hard for a reason. We suffer through these to honor fallen hero's. We fight thru our personal momentary pain as a reminder that there are men and women paying the ultimate sacrifice for our freedom and safety. That being said as like any other wod they are scalable. Your coaches will work with you to make sure you are getting the most out of the WOD for whatever your current level happens to be. I am looking forward to seeing packed classes tomorrow and remember to wear RED or camo.

Tuesday, May 12, 2015

Wednesday, May 13, 2015

Strength:  Back Squat 6x5 @ 65%

WOD:  3 Rounds For Time

            10 Back Squat (95/65)
            10 Stationary Lunges Bar on Back (95/65)
            5 OHS (95/65)
            200 Meter Run

Finisher:  Max Effort Wall Sit

The challenge teams have started to complete the relay this week. I loved watching this group, some who had just met work together as a team. This challenge has given everyone a great opportunity to not only work towards personal goals but to help their teammates do the same. I can't wait to see the incredible results both physically and mentally over the next six weeks. Good Luck, Guys!

Monday, May 11, 2015

Tuesday, May 12, 2015

Strength:  5x5 Strict Ring Chin Ups (jumping with a negative for scale)

WOD:  For Time

            800 Meter Run Buy In

            3 Rounds
            60 Double Unders (2:1 Singles)
            15 Toes 2 Bar

            400 Meter Run Cash Out

Finisher: 2 One Minute Plank Holds

I want to introduce everyone to two of our newest athletes, Jamie and Lisa White. They have both jumped right into CFSG community and are participating in the challenge as well. If you have not met them yet please introduce yourselves. Welcome  to the family, Guys!

Sunday, May 10, 2015

Monday, May 11, 2015

Strength:  Bench 6x5 @ 65%

WOD:  4 Minute AMRAP

            10 Wall Balls (20/14)
            10  Push Ups

            -Rest 2 Mins-

            4 Minute AMRAP

            10 Box Jumps (24/20)
            10 Bench/Box Dips

Finisher:  50 Band Press Downs

Happy Mother's Day to all of our moms! You all do a great job setting such a positive example for your kids. I hope everyone enjoyed the day with their loved ones.

This week kicks off the challenge! It is going to be a lot of fun. Let's get to work!

Friday, May 8, 2015

Saturday, May 9, 2015

Team WOD:  25 Minute AMRAP

                       Partner 1: Run 300 Meters
                       Partner 2: 20 Pull Ups
                       Partner 3: 30 Wall Balls

                       * Repeat with partner 2 starting 300 Meters

With the challenge kicking off next week I thought we would take a look at one last transformation. Katie has been with CFSG since the first summer and has seen some fantastic results. While everyone can clearly see this girl has changed her body, I think the best change has come in her attitude. Watching Katie realize that she is an athlete has been one of my favorite moments. Her journey has been one of self discovery. Katie, you are a strong beautiful woman who is capable of so much more than you believe. I can't wait to watch you continue to progress. Great Job!

Thursday, May 7, 2015

Friday, May 8, 2015

Strength:  Deadlift 1x5 @ 75%, 1x3 @ 85%, 1xAMRAP @ 85% of 1RM

WOD:  21-15-9

            Deadlift (175/115)
            Slam Ball Squat Cleans
            Overhead Walking Lunge Steps (45/25)

Finisher:  50 Superman/GHD Back Extensions

Everyone at CFSG would like to congratulate Alex and her husband on the news that they are adding to their family. We are all very excited for you, girl! Please remember we are all here for you. Even if that means ditching a class to go eat pancakes. Alex, you are already an incredible woman and I can't wait to watch you become a phenomenal mother. Congrats Again!

Wednesday, May 6, 2015

Thursday, May 7, 2015

Strength:  Strict Press 1x5 @ 75%, 1x3 @ 85%, 1xAMRAP @ 85% of 1RM

WOD:  For Time

            10 Strict Press (95/65)
            40 DU's
            40 Ab Mat Sit Ups
            20 Push Press (95/65)
            30 DU's
            30 Ab Mat Sit Ups
            30 Push Jerk (95/65)
            20 DU's
            20 Ab Mat Sit Ups

Finisher:  None

Tonight I want to give a shout out to another Oly graduate, Edgar. This dude has put in a phenomenal effort this year. Edgar, your growth has been awesome to watch. You, my friend, are a thousand times stronger than when I met you. Keep it up!

Guys, as I am sure you all felt today it is getting warm and humid. I can not stress enough how important proper hydration is. Not just during your work out but thru out the entire day. Drink your water!

Tuesday, May 5, 2015

Wednesday, May 6, 2015

Strength:  10 Minute EMOM

                 Odd:  5 Chin Ups
                 Even:  45 seconds of hollow rocks or Planks

WOD:  20 Minute AMRAP

             6 Snatch (115/75)
             7 Burpee Pull Ups
             10 Kettle Bell Swings, AM (53/35)

Finisher:  Foam Roller

I couldn't help but notice this morning how much Cathie's snatch has improved. She made easy work of the EMOM today.  For those of you that don't know Cathie was part of the initial Oly class. Her form is amazing now and her strength has increased greatly! Great job, Cathie! I know how much work you've put in!

The sign up sheet for the next Oly session is by the white board. If you have any questions please talk to C. Kelsey.

Monday, May 4, 2015

Tuesday, May 5, 2015

Strength:  12 Minute EMOM

                 Even: 5 Power Snatch (60% of 1RM)
                 Odd:  100m sprint

WODFor Time

            40 Box Jumps (24/20)
            100 Double Unders (or 2 minutes of DU practice)
            20 Box Jumps
            100 Double Unders (or 2 minutes of DU practice)
            40 Box Jumps

Finisher:  Mobility

I want to give a big shout out to Josh and Kendra for competing in the Barbell Bash as well. I think it is incredibly cool to see spouses competing together and pushing each other! You both are setting such a positive example for your boys! I heard you both gave it your all and we are very proud of you! Great job!

Sunday, May 3, 2015

Monday, May 4, 2015

Strength:  14 Minute EMOM

                 Even: 7 Strict Pull Ups
                 Odd: 7 Ring Dips

WOD:  For Time

             200 Meter Run
             40 Russian Kettle Bell Swings (53/35)
             400 Meter Run
             30 Russian Kettle Bell Swings
             800 Meter Run
             20 Russian Kettle Bell Swings

Wow! CFSG athletes sure represented at the Barbell Bash in New Lenox. C. Kelsey took second place in her first solo competition. Justine was hot on her heels in third for the RX division. You both were amazing! You two set such a high standard of strength, determination and confidence. Jeff and Gianna absolutely killed it and took first in the scaled team division. You two put in a lot of work leading up to today and it paid off. You both truly are fantastic athletes and competitors. Congrats!!

Saturday, May 2, 2015

Saturday, May 2, 2015

Team WOD:  22 Minute AMRAP

                      Partner 1: Box Jump and Overs
                      Partner 2: 4 Burpees
                                       8 Kettle Bell Swings, American (53/35)
                                       12 Wall Balls (20/14)

                      *while Partner 2 works Partner 1 does as many Box Jump and Overs as possible. Partners switch when complete. Score equals total box jump and overs.

Everyone at CFSG wants to wish C. Kelsey and Justine the best of luck at the Barbell Bash tomorrow. We know you will kill it, ladies. If you are able to make it there please post updates to the athletes page. Have fun, Girls!