Wednesday, September 30, 2015

Thursday, October 1, 2015

Strength:  Muscle Up Progression Options, Squat Snatch Review (work up to WOD weight)

WOD:  "Amanda"


              Muscle Ups (scale 2 pull ups and 2 dips per mu)
              Squat Snatch (135/95)

Finisher:  Mobility/Crossover Symmetry

Today's WOD took not only a lot of strength but also efficiency at a high level skill. C. Jessica absolutely blew me away. We all know she is incredibly strong but what impressed me the most was her mental strength. She was absolutely determined to finish every one of those HSPU RX. It didn't matter how long it took or how many failed reps (not many) she had, she never saw quitting as an option. Jess, you set such a great example today and I am so proud of you. Congrats!

Tuesday, September 29, 2015

Wednesday, September 30, 2015

Strength:  Back Squat, 5x10 @ 55% of 1RM

WOD:  "Diane"


             Deadlift (225/155)
             HSPU's (scale Strict Press, wall holds or on a box)

Finisher:  50 Superman or Back Extensions

Congrats to George on a very impressive RX today. He walked in with a goal and had clearly made a plan. It was great to watch him really dig deep and finish out this long difficult WOD.

"Diane" is showing her face again tomorrow. It's been awhile since we have done this one and I know we have a bunch more athletes knocking out HSPU's now. Have fun!

Monday, September 28, 2015

Tuesday, September 29, 2015

Skill:  Kipping Review, WOD Explanation

WOD:  "Barbara"

              5 Rounds For Time

              20 Pull Ups
              30 Push Ups
              40 Ab Mat Sit-Ups
              50 Air Squats

              *Three minute rest between rounds

Finisher:  Shoulder Mobility

Great job today everyone! I saw a lot of weights go up and times go down. Tomorrow we are taking on "Barbara". This one is long so make yourself a plan and get after it. I am sure our competitors will be happy to have the ab mats back!

Sunday, September 27, 2015

Monday, September 28, 2015

Strength:  Bench Press, 5x10 @ 55% of 1RM

WOD:  "Elizabeth"


             Cleans (135/95)
             Ring Dips

Finisher:  5x10 DB Bench Press (BBC athletes)

Congrats to all of our ladies who competed this past Saturday. Everyone really kicked it up a notch and did fantastic. I could not be more proud of the effort. Even more impressive is the fact that this is outside of a lot of your comfort zones. Great job, badass bitches!

In honor of these fierce athletes we will be doing "Girl" WOD's all week. We are kicking things off with "Elizabeth". Make sure to look up your old time. It is going to be a really fun week!

Friday, September 25, 2015

Saturday, September 26, 2015

Team WOD:  25 Minute AMRAP with a Partner

                      6 Bar Facing Burpees
                      12 Ground to Overhead (95/65)
                      18 Double Unders

                      *One partner runs 400 meters while the other works on AMRAP. Partners switch when returning from the run

Best of luck to all of our badass ladies competing in Yorkville tomorrow! I have been impressed for weeks by the level of training you have each put in. This is the first competition for most and I absolutely admire the decision to try something new. I am so proud of everyone already. Ladies, make sure to fuel up and get plenty of rest tonight. Tomorrow is bound to be a day you'll remember forever!

Everyone, we will be heading to Open Range following the competition. Please join us to celebrate these strong, determined and beautiful athletes!

Thursday, September 24, 2015

Friday, September 25, 2015

Strength:  Strict Press, 5x10 @ 55% of 1RM

WOD:  15-12-9/5-4-3

            Thrusters (155/105)
            Muscle Ups (Rings or Bar)
              *scale MU progressions or 2 Pull Ups + 2 Dips per MU

Finisher:  None

The Challenge group took over the 7pm class tonight to do their benchmark WOD. This particular WOD was not exactly meet with excitement. Everyone was nervous and maybe even a little discouraged. I am so proud that despite those feelings everyone came in and gave it their all. Each athlete did fantastic and surprised themselves. I want to give a special shout out to Vanessa who set a new PR on her clean and jerk! Vanessa, you are a strong lady and I am so happy I got to witness the moment you realized that! Great Job!

Wednesday, September 23, 2015

Thursday, September 24, 2015

Skills:  Double Under Skills Work, Snatch Review

WOD:  For Time


           Power Snatch (115/75)
           Lateral Bar Hop Burpees

          *25 Double Unders between each set

Finisher:  3x20 Weighted Sit Ups (20/14)

I absolutely love the determination and mental strength Christy possess. No matter what the WOD is she always finishes what she starts. There has never been a time I have seen her concerned with her time or score, its simply about getting better. Today she did "Nancy" 10lbs heavier than the last time and she nailed it. Fantastic job, Christy!

Tuesday, September 22, 2015

Wednesday, September 23, 2015

Strength:  4x8 Front Rack Lunge Steps (choose weight)

WOD:  "Nancy"

             5 Rounds for Time

             400 Meter Run
             15 Overhead Squats (95/65)

Finisher:  None

I want to wish Chris C. a very happy birthday tomorrow. He has been such a great addition to the CFSG family. From his always happy personality to his athletic abilities, I know I speak for everyone when I say we are lucky to have an athlete like this. Chris is not on Facebook so please make sure to wish him well, early birds!

Benchmark Time! Please dig up your old "Nancy" time. I can't wait to see everyone progress..

Monday, September 21, 2015

Tuesday, September 22, 2015

Strength:  Push Jerk, 5x3 with Increasing Weights

WOD:  "Grace vs Cindy"

             15 Minute AMRAP

             Clean and Jerk (135/95)

             1 Round of "Cindy" between each set

             5 Pull Ups
             10 Push Ups
             15 Air Squats

Finisher:  Shoulder Mobility

I want to give a shout out to one of the happiest people at the box, Kay. Every single day she has a smile on her face and is ready for any challenge. Her positive attitude in infectious. Kay, I really admire your perseverance and am looking forward to watching you continue to improve. Keep up the great work!

Sunday, September 20, 2015

Monday, September 21, 2015

Strength:  Deadlift 5 set of  10 @ 55% of 1RM

WOD:  7 Rounds for Time

            6 Deadlift (225/155)
            9 Wall Balls (20/14)
            12 KB's, American (53/35)
            24 Single Jump Ropes

Finisher:  50 Superman or GHD Extensions

Congrats to Jen and Laura on their races today! Jen absolutely killed her first marathon and Laura did fantastic in the half. We are all so proud of both of you. You both trained hard and today it paid off. Enjoy this feeling!

Barbell Club starts this week! The sheets have been printed and are in the blue folder. If this is your first cycle please reach out to the coaches if you have any questions. I can't wait to see how strong everyone gets over the next few months.

Friday, September 18, 2015

Saturday, September 19, 2015

Team WOD:  3 Rounds with a Partner

                       50 Push Press (115/75)
                       50 Burpees
                       50 KB's, American (53/35)

                       *one partner works while the other rests

Good Luck to Jen C. as she runs her first marathon this Sunday. Jen, you've trained hard for this and we are so proud! I know you will absolutely kill it. Be sure to enjoy this huge experience.

Thursday, September 17, 2015

Friday, September 18, 2015

Strength:  8 Minute EMOM
                 Odd: 15 Push Ups
                 Even: 7 Chin Ups

WOD:  7 Minute AMRAP

             Thrusters (115/75)
             Pull Ups

            -Rest 3 Minutes-

             Double Unders
             Ab Mat Sit Ups

Finisher:  None

I have noticed a lot of people starting to string together a lot of double unders. Tomorrow will be a great test to see how far they have come along. Be sure to look up your old "Annie" time!

Wednesday, September 16, 2015

Thursday, September 17, 2015

Strength:  Strict Press, 5x5 (increasing to AHAP)

WOD:  7 Minute AMRAP

            100 Meter Run
            2 KB's, Russian (70/53)
            100 Meter Run
            4 KB's, Russian (70/53)
            100 Meter Run
            6 KB's, Russian (70/53)
            100 Meter Run
            8 KB's, Russian (70/53)
            Etc.... Score='s # of KB's

Finisher:  5x10 Front Lateral Raise with DB's (choose weight)

I want to wish all of our Lurong participants good luck! The next seven weeks are bound to be fun and challenging. I am so proud of each of you for taking this step to find a healthy lifestyle that works for you and your families. I am looking forward to watching your progress!

Tuesday, September 15, 2015

Wednesday, September 16, 2015

Strength:  5x3 Paused Back Squats (3 seconds at bottom) increase each round

WOD:  12 Minute AMRAP

            30 Double Unders (90 singles or 1 Min of DU attempts)
            20 Box Jumps (24/20)
            10 Ring Dips

Finisher:  Tabata Hollows/Supermans (alternating, 4 minutes total)

Today we introduced a new movement in the WOD and everyone really pushed themselves. I was proud to see so many people not only try it out but do it really well. I need to give a special shout out to Amy F(pink shirt). She joined CFSG recently and has been really pushing her limits. Today she dug deep and finished a tough WOD at a heavy weight. Great job, Amy!

Monday, September 14, 2015

Tuesday, September 15, 2015

Strength:  9 Minute EMOM

                Minutes 1-3: 2 High Hang Power Snatch (65%)
                Minutes 4-6: 2 Hang Power Snatch from knee (75%)
                Minutes 7-9: 2 Power Snatch from Ground (85%)

WOD:  4 Rounds

             3 Power Snatch (135/95)
             6 Overhead Lunge Steps (135/95) *scale front rack lunge steps
             9 Toes to Bar
             200 Meter Run

Finisher:  3x5 Good Mornings with the bar

I need to recognize Dana and her incredible job last week in the 9/11 tribute WOD. When it was posted her first reaction was "absolutely not". Whether it was the length of the wod or the difficulty of it she didn't believe she could do it. However she made the first step (with some encouraging from Kay) and came to class. We spent some time talking about scaling and if she should do it solo or as a team. I could see she was nervous but was willing to try it alone. As the WOD started I could see she was going to finish. She pushed through the first row and after she knocked out each movement I could see her confidence grow. When she sat down to row the last 2001 meters it was finally evident to herself that she would in fact finish. Even though she was tired I am not sure I've ever seen her smile so big. As coaches we know you are all athletes and capable of so much but the moment that YOU realize that is absolutely incredible. Job well done, Dana! I could not be more proud of you.

Sunday, September 13, 2015

Monday, September 14, 2015

Strength:  5x10 Bench Press, 60% 1RM
                 5x10 Bent-Over Rows

WOD:  9 Minute AMRAP

             9 KB's, American (53/35)
             9 Burpees
             9 Box Jumps (24/20)
             9 Push Ups

Finisher:  100 Ab Mat Sit Ups

Congratulations and welcome to our two newest foundations graduates, Clare and Jessica M! Both of these ladies will be joining our evening classes. Everyone, please introduce yourselves and offer any help that may be needed.

Friday, September 11, 2015

Saturday, September 12, 2015

Team WOD:  For Time In Teams of Three

                        100 Pull Ups
                        100 Push Ups
                        100 Sit Ups
                        100 Air Squats

                         30 Snatch (135/95)

                         150 Wall Balls (20/14)


Today's WOD was not easy by any means and all of you really stepped it up! I loved  watching these two firefighters push each other to finish. They both did great and a celebratory beer was absolutely in order! Well done John and Pat.

Thursday, September 10, 2015

Friday, September 11, 2015

WOD:  9/11 Tribute WOD

            For Time (individual or team)

            2001 Meter Row or 1.25 Mile Run or Bike
            11 Box Jumps (30/24)
            11 Thrusters (125/85)
            11 Burpee Chest to Bar Pull Ups
            11 Power Cleans (125/85)
            11 Handstand Push Ups
            11 KB Swings, American (70/53)
            11 Toes to Bar
            11 Deadlifts (125/85)
            11 Push Jerks (125/85)
            2001 Meter Row or 1.25 Mile Run or Bike

Every single Hero WOD we do has significant meaning and is meant to serve as a tribute to the fallen. They are intended to make you suffer and test your mental and physical preparedness. They simulate a minute fraction of what our nations heroes feel as they put their lives on the line to defend our rights and freedoms. As the workout gets incredibly hard and we want to quit it is the knowledge that these brave men and women did NOT quit that pushes us through. They did the job that only the bravest and most selfless can. They sacrificed their lives for ours.

There is no day and no Hero WOD that this is more true of than tomorrow's because of the 2,977 lives that we honor 2,563 were civilians. They didn't sign up to serve and protect. They were no different than each of us. They were investment bankers, janitors, kitchen staff and even caregivers. They were going about their lives like it was an ordinary day without knowing they were about to pay the ultimate price simply because they were Americans. The 71 police officers and 343 firefighters that we honor are the bravest of brave. They ran up the stairs to their death to save the lives of these men and women. They honored the oath they had taken and proved exactly why the men and women in those professions should be hailed as heroes.

As the WOD gets difficult tomorrow and you want to stop I am asking that you remember where you were on that fateful day. Put yourself back into that moment and remember how very lucky we are. Remember the 2,977 families that have not been complete since that day. Finish the WOD for the fathers, mothers, sons, daughters, friends that weren't allowed to simply finish their day.

Wednesday, September 9, 2015

Thursday, September 10, 2015

Strength:  Deadlift 5x3 (work up to AHAP)

WOD:  15 Minute AMRAP (add 1 to each movement each round)

             1 Deadlift (255//175)
             1 Knees to Elbow
             1 Wall Ball (20/14)
             20 Second Rest between each round (mandatory)

Finisher:  25 GHD Back Extensions

I want to wish a very happy birthday (tomorrow) to our resident delicate flower, Bianca. This strong and determined girl has the ability to motivate everyone around her. Her personal success along this journey is something to be admired. From weight loss to deadlifting 345lbs to competing in her first competition she has been conquering her goals at an incredible rate. Bianca, I hope you enjoy your burpee free day!

Tuesday, September 8, 2015

Wednesday, September 9, 2015

Strength:  2- 500 Meter Rows for Time (best time goes on board)

WOD:  10 Minute AMRAP

             10 Kettle Bell Snatch (5 each arm), 53/35
             30 Ab Mat Sit Ups

Finisher:  3 x Max Effort Planks (up to 90 seconds each)

Great job to everyone for completing today's death by lunges. Despite the dirty looks and choice words I was proud that everyone marched out of the door to tackle this challenge. There is no question that your legs will be sore tomorrow. Please make sure to get moving.  Active recovery is incredibly important. Go for a walk, stretch, do anything to loosen those muscles!

Monday, September 7, 2015

Tuesday, September 8, 2015

Strength:  10 Minute EMOM, 3 Overhead Squats (AHAP)

WOD:  3 Rounds For Time

            10 Power Snatch (115/75)
            100 Meter Sprint

           - Rest 3 Minutes-

            200 Meters of Lunges

I hope everyone's holiday weekend was spent surrounded by their favorite people and filled with great food and drinks! Rest up and get back at it tomorrow!


Sunday, September 6, 2015

Monday, September 7, 2015

Team WOD:  25 Minute AMRAP with a Partner

                      "Double Grace"
                       60 Clean and Jerks (135/95)
                       800 Meter Run (together)
                       Remaining Time, alternating Rounds of Cindy

                       5 Pull Ups
                       10 Push Ups
                       15 Air Squats

                       Score= rds. of Cindy

Labor Day Cookout!!!

All, don't forget that we will be grilling some burgers and hot dogs after the WODs tomorrow. Please bring something to share (appetizers, sides, desserts) and something to drink. We will provide the meat. See you guys tomorrow!

Friday, September 4, 2015

Saturday, September 5, 2015

Team WOD:  With a Partner for Time

                       40 Box Jumps (24/20)
                       40 Pull Ups
                       40 KB's, American (53/35)
                       40 Lunges (2 Count)
                       40 Push Press (95/65)
                       40 Wall Balls (20/14)
                       40 Burpees
                       40 Ab Mat Situps

                       *Partner A starts box jumps while Partner B does 15 slam balls. Partner B takes over where Partner A left off while Partner A does 15 slam balls.

Please RSVP on the athletes page if you are planning to attend the Monday Labor Day WOD. The 9:30 heat is full but there is space in the 10:30. Have a great Holiday weekend!

Thursday, September 3, 2015

Friday, September 4, 2015

Strength:  5x8 Ring Rows

WOD:  "Nate"

              20 Minute AMRAP

              2 Muscle Ups
              4 Handstand Push Ups
              8 KB's, American (70/53)

              Scaled "Nate"

              6 Pull Ups + 6 Dips
              8 Hand Release Push Ups or Heavy Strict Press
              8 KB's, American Heavy

Finisher: 2x20 Russian Twists

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

I find it very fitting that C. Joe has chosen to celebrate his birthday with a Hero WOD. These are always hard but also always bring out the best in the community. C. Joe is also known to do this. He has an unparalleled ability to not only get us to push ourselves but to help push our fellow athletes. He sees the athlete in all of us long before we usually do. He leads and coaches by example. His determination and focus is evident everyday. Joe, thank you so much for everything you do for the CFSG family. Happy Birthday!

Wednesday, September 2, 2015

Thursday, September 3, 2015

Strength:  5x3 Paused Front Squats, 3 seconds at bottom (AHAP)

WOD:  For Time

            15 Deadlift (135/95)
            15 Hang Clean (135/95)
            15 Front Squats (135/95)
            15 Push Jerk (135/95)

            * If you break at any time during a movement immediately perform 2 burpees. Start where you left off. Breaking between movements is acceptable.

Finisher:  Foam Roll- Legs

I want to give a shout out to the 7pm crew tonight. As each athlete finished they immediately started cheering the rest on. There were claps and shouts for each of the final reps. Today's WOD was incredibly difficult and the heat wasn't helping things. The way you all pulled together to get everyone through is one of the best things about our community. Well done, guys!

Tuesday, September 1, 2015

Wednesday, September 2, 2015

Strength:  5x5 Hang Power Snatch (find medium weight)

WOD:  2 Rounds For Time

            50 Wall Balls (20/14)
            30 Box Jumps (24/20)
            10 Power Snatches (135/95)

Finisher:  Hip Mobility

I need to take a pause from all things CrossFit tonight to recognize our men and women in blue. Kristen, Chris, Lee, Kevin C., Kevin G., Aaron and Greg, you are all in our hearts tonight. The oath you've each taken is admirable and awe inspiring. Each day you do a job most could never handle. You carry yourselves and perform your job in a way that is absolutely worth all the respect in the world. Everyone at CFSG is eternally grateful for everything you do and risk to keep us safe and protected. Your continued safety is at the top of our thoughts and prayers.