Friday, October 30, 2015

Saturday, October 31, 2015

Team WOD:  20 Minute AMRAP with a Partner

                      10 Thrusters (115/75)
                      20 Box Jumps (24/20)
                      10 Overhead Squats (115/75)
                      20 Burpees
                      30 KB's, American (53/35)

Have a great Halloween everyone! Indulge in some candy and enjoy the holiday with your friends and family. I hope to see a lot of you over at the White's!

Thursday, October 29, 2015

Friday, October 30, 2015

Skill:  KB Clean and Jerk, Barbell Floor Wipers

WOD:  The 300 WOD

            25 Pull Ups
            50 Deadlifts (135/95)
            50 Push Ups
            50 Box Jumps (24/20)
            50 Barbell Wipers (135/95)
            50 DB or KB Clean and Jerk (35/25)
            25 Pull Ups

Finisher:  25 Chin Ups

Reminder that the box will be CLOSED Friday evening. Many of the athletes and most of the Coaching staff will be at Jamie and Lisa's Halloween party. Hope to see you guys there!
Btw, we will be having our normal AM classes and the box will be open from 5 AM to 12 PM so feel free to stop in anytime in the morning.  C. Rebecca will be there the entire time.

Wednesday, October 28, 2015

Thursday, October 29th, 2015

Strength/Skill:  Take 15 Minutes to work up to a heavy Power Snatch

WOD:  13 Minute AMRAP

              10 Power Snatches (95/65)
              10 Ring Dips

Finisher:  Shoulder Mobility with Bands or CrossOver Symmetry

This picture is special for several reasons (it's Rebecca, btw). First, I need to give a huge shout out to Cherie for getting on the rope for the very first time! She then committed to partial rope climbs throughout the entire WOD on Tuesday. CrossFit, and all the strengths and skills that go along with it, is a process.  It doesn't happen overnight (trust me on this), but slowly you start building an arsenal of skills, and hitting numbers that you never thought possible. Cherie is an excellent example of an athlete that seizes the opportunity and dives right in, and has now taken that first step to conquering the rope!

Second, Susan is back!!! She is the one in the background, cheering on Cherie. We love all of our athletes equally (of course), but there are always some that stick out in our minds. Everybody knows that CrossFit can be intimidating, to say the least. It took every ounce of courage that Susan had to walk through the door the first time, but she did, and she has stayed for the long haul. Even through times where she had to take a month or two off for different reasons, she always walks back through that door. Welcome back lady!

Tuesday, October 27, 2015

Wednesday, October 28, 2015

Strength:  Back Squat, 5x8 @ 60% of 1RM

WOD:  4 Rounds For Time

            5 Curtis P's (Power Clean, Right Lunge, Left Lunge, Push Press) 135/95
            200 Meter Run

Finisher:  Max Effort Wall Sit

What a fun day! There were a few first rope climbs and some impressive times on the AirDynes. I want to give a special shout out to these two ladies. Brandy and Olena really gave it everything they had on the bike. I am so proud that they blew through that moment of wanting to quit and finished with great times. Well done!

Monday, October 26, 2015

Tuesday, October 27, 2015

Strength:  50 Calorie AirDyne for Time

WOD:  9 Minute AMRAP

            200 Meter Run
            12 KB's, American (53/35)
            1 Rope Climb (*scale 2 from the floor, 5 towel K2E, or 9 towel pulls)

Finisher:  100 AbMat Situps

Guys, we are running tomorrow and it will be dark for a few of the classes. Please follow Kim's example and use the reflectors! If you haven't climbed the rope yet, grab a coach and get up there tomorrow. Have fun with this one.

Sunday, October 25, 2015

Monday, October 24, 2015

Strength:  Bench Press, 5x8 @ 60% of 1RM

WOD:  3 Rounds For Time

            10 OHS (95/65)
            10 Pull Ups
            10 Burpees

Finisher:  50 Push Ups

Congrats to these sneaky lovebirds who very quietly got married last week! Alex and Ary, we are all so happy for you! You are a great couple who truly support each other. Best wishes!

Friday, October 23, 2015

Saturday, October 24, 2015

Team WOD:  20 Minute AMRAP With a Partner

                      7 Box Jumps (24/20)
                      7 KB SDHP (70/53)
                      7 Hand Release Push Ups
                      7 DB Thrusters (40's/25's)
                      7 Chest to Bar Pull Ups

                      *Partners alternate each movement. One works while one rests

Congrats to everyone who took  on Grace tonight. The times were incredible! There is nothing more fun than watching people tackle a difficult WOD dressed in crazy costumes. Have a great weekend!

Thursday, October 22, 2015

Friday, October 23, 2015

Strength:  6 Minute EMOM

                2 Power Cleans + 1 Jerk (work up to WOD weight)

WOD:  "Grace"

              30 Clean and Jerks (135/95)

Finisher: Not For Time

               500 Meter Row
               50 AbMat Sit Ups
               30 Calorie AirDyne
               25 Ring Dips

Congrats to everyone on their PR's today! I am so impressed that everyone who came in had a goal in mind and destroyed their previous records. It was certainly a loud and fun day at the box.

Please make sure to sign up for a "Grace" heat in zen. Even if you aren't planning to participate be sure stop by to cheer, eat and drink!

Wednesday, October 21, 2015

Thursday, October 22, 2015

Warm Up:  5 Minute AMRAP

                   4 Burpees
                   5 Push Ups
                   6 Air Squats
                  10 High Knees
                  10 Butt Kickers

WOD: "Kelsey's Birthday WOD"

             1RM You pick!!!!
             You get the whole hour to work on anything you want and PR!

In honor of C. Kelsey's Birthday she has requested this special WOD. You will have the entire class to work on what you want and get a PR. This does not have to be a lift! Rope climbs, handstands, pull ups etc. anything you have on your goal list. Think about what you want to work on tomorrow and get after it.

Kelsey, you are an amazing motivator and bring a wealth of knowledge to the box. You have helped so many of us to become better athletes and we appreciate it. CFSG would not be the same with out you. Enjoy your day!

Tuesday, October 20, 2015

Wednesday, October 21, 2015

Strength:  Deadlift 5x8 @ 60% 1RM

WOD:  For Time

            21 KB's, AM (53/35)
            21 Box Jumps (24/20)
            400 Meter Run
            15 KB's, AM (53/35)
            15 Box Jumps (24/20)
            400 Meter Run
            9 KB's, AM (53/35)
            9 Box Jumps (24/20)
            400 Meter Run

Finisher:  50 Back Extensions

Congrats to Jenna C. on her first handstand! Jenna, you have come so far since you started and I am always looking forward to what you'll do next. Keep it up!

Monday, October 19, 2015

Tuesday, October 20, 2015

Strength:  5 sets of 3 Hang Snatch Pulls + 2 Hang Power Snatch + 1 Hang Squat Snatch
                 Build to AHAP

WOD:  5 Rounds For Time

            10 Toes to Bar
            10 Hang Power Snatch (135/95)

Finisher:  Shoulder Mobility

This girl killed her first WOD! Welcome to the family, Josie!

Sunday, October 18, 2015

Monday, October 19, 2015

Strength:  Strict Press, 5x8 @ 60% 1RM

WOD:  1 Minute at Each For Max Reps, 4 Rounds

             Thrusters (95/65)
             Double Unders
             Push Ups
             Kettlebell Swings, American (53/35)

             *one minute rest between rounds. Score is total reps for all rounds

Finisher:  100 AbMat Sit Ups

I absolutely love the way these three push each other. They each have their own strengths and weaknesses but they never leave anyone behind. They always get back up and finish together. This kind of stuff is what makes our community special. It's not just about our own workout and progress, it is about making sure the athlete next to us is getting better as well. Well done, Jen, Lori and Christy! You are truly inspiring.

Friday, October 16, 2015

Saturday, October 17, 2015

Team WOD:  With a Partner For Time

                       400 Meter Run
                       30 Power Snatch (95/65)
                       50 Plate Get Ups (35/15)
                       40 Front Rack Lunge Steps (95/65)
                       50 Barbell Floor Wipers (95/65)
                       40 Burpees
                       30 Clusters (95/65)
                       400 Meter Run

                       * Partners will run together and split reps any way they would like

Best of luck to C. Jimmy at the Pumpkinfest Partner Classic tomorrow. He will be competing at Sycamore CrossFit (1330 E. State St., Sycamore) around 9am and 11. If you are free swing by and cheer him on!

Thursday, October 15, 2015

Friday, October 16, 2015

Strength/Skill:  12 Minute EMOM

                          Minute 1- Max Ring Dips
                          Minute 2- Max Ab Mat Sit Ups
                          Minute 3- 100 Meter Sprint

WOD:  10 Minute AMRAP

             Ascending Ladder by 2's

             Front Squats (135/95)
             Box Jump Overs (24/20)

Finisher:  Foam Roll

Congrats Jessica M on a HUGE first RX! This was not an easy WOD on any level and she killed it. Jessica, you are getting so strong so fast! I can't wait to watch you continue to progress.

Wednesday, October 14, 2015

Thursday, October 15, 2015

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

WOD:  27-21-15-9

            Wall Balls (20/14)
            Hang Power Cleans (115/75)
            *200 meter run after each round

Finisher: Accessory Work (chin ups, pull ups, etc)

Halloween! We have decided to forgo the party at the box this year as Jamie and Lisa White throw a giant bash. The evite to their party has been bumped on the athlete's page. Please RSVP and start planning your costumes! We will however be running heats of "Grace" during the evening on Friday, October 23. We will be having a simple gathering after as well. Keep an eye out for more details to be posted soon.

Tuesday, October 13, 2015

Wednesday, October 14, 2015

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

WOD:  12 Minute AMRAP

             10 Shoulder to Overhead (135/95)
             15 Push Ups
             30 Double Unders

Finisher:  25 Strict Pull Ups

I want to give a shout out to Angie tonight. She has been killing this difficult week! Angie, not only are you strong and fast but your work ethic is something to be admired. Keep it up!

Monday, October 12, 2015

Tuesday, October 13, 2015

Strength:  3x10 Weighted Good Mornings (choose weight)

WOD:  For Time

            400 Meter Run
            30 Wall Balls (20/14)
            30 Toes to Bar
            30 Deadlifts (185/135)
            30 Burpee Box Jumps
            30 Deadlifts (185/135)
            30 Toes to Bar
            30 Wall Balls (20/14)
            400 Meter Run

Finisher:  50 Back Extensions (Superman or GHD)

Congrats to both of these beautiful couples on their recent engagements! Everyone at CFSG is so happy for you. Happy wedding planning!

Sunday, October 11, 2015

Monday, October 12, 2015

Strength:  5 x 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean, Build to AHAP

WOD:  12 Minute AMRAP
             5 Power Cleans (155/105)
             5 Bar Facing Burpees

Finisher:  2 x 25 Weighted Russian Twists

Tonight I want to talk about something we almost never talk about, cheating. There is a popular opinion that the "cheater" is only hurting themselves. I could not disagree with that more.

About a year ago when I had started to really focus on becoming a better athlete I was always chasing one particular athlete. It wasn't that I was trying to beat her, its just that I saw her as a benchmark of where I wanted to be. At that time I always went to the 5:30am class and Jessica went at 9:30. I always went first then waited all day to see the results posted, wondering if that was the day I finally got her. It didn't happen but I knew I was improving. By coincidence I had to WOD in the evening one day. I remember the WOD clearly and there were burpees in the end. The thought crept into my mind that I could shave some reps and beat her, nobody would know. This was my chance. I knew what time I had to beat. I quickly felt awful and finished the WOD and every single miserable burpee. I didn't end up beating her time but that day I learned a lot.

That night I really thought about the experience. It dawned on me that while I saw her times as my goal it was quite possible that someone saw me and my times as their goal. In short, I was someone's "Jessica". So if I had cheated I was not only hurting myself because, lets be honest, nobody is going to get better, faster or stronger by doing LESS work, but I was hurting the athlete who looked up to me and maybe even was chasing me. I would be giving them a fake goal, an unobtainable goal. I would be responsible for them being discouraged and maybe even giving up on their goals. This is how it happens and cheating absolutely has the ability to snow ball. I am sure it starts innocently enough for a plethora of reasons but in the end causes a giant mess because people are not meeting their potential.

It's a year later, I'm now a coach and I believe even more that cheating affects the community. As coaches it is our job to know your strengths and weaknesses. The best part of coaching is watching an athlete focus and turn a weakness into a strength. In the end we don't care as much about your time or your score.  Instead we care about your overall progress.  It's usually not the fastest time that impresses anyone but instead it is the athlete who really pushed themselves. Maybe they were even dead last but they laid it out there and never gave up. That is the athlete that got better that day. Not the athlete who left them in the dust by skipping reps.

I want everyone to go into this week really knowing the type of athlete they want to be. I can tell you without a doubt that those damn burpees that I knew I could've cheated with absolutely defined me as an athlete. I made the decision that day that I was going to work hard and EARN every score I got, even if it meant that I never caught up to Jessica. Nobody can stop anyone from cheating but my hope is that we all care enough about each other to give an accurate representation of ourselves. We all fail occasionally and our community is a place that is free of judgment from mistakes. In the end we learn way more about ourselves when we allow ourselves to fail. Those moments and how we pick ourselves up is when we become better athletes and people.

Have a great week everyone!

Friday, October 9, 2015

Saturday, October 10, 2015

Team WOD:  For Time With a Partner

                      50 Air Squats
                      50 KB's, American (53/35)
                      60 Box Jumps (24/20)
                      60 Med Ball Squat Cleans (20/14)
                      100 Walking Lunge Steps
                      100 Double Unders
                      800M Run- Together

Best of luck to Laura, Ary, Alex and Adam on Sunday in the Chicago marathon. You have all trained incredibly hard and I know you will do great. Setting a goal like this and following through takes a lot of focus and determination. I am already so proud of all of you and can't wait to stalk your race progress.

Adam, once you have recovered please come back and visit. You have been missed!

Thursday, October 8, 2015

Friday, October 9, 2015

Strength:  Strict Press, 3x10 @ 60% of 1RM

WOD:  21-15-9-15-21

            Push Press (115/75)
            Knees to Elbows

Finisher:  Shoulder Mobility with bands or CrossOver Symmetry

I want to give huge props to our Lurong Challengers for tackling this week's WOD. This one was incredibly difficult and you all did fantastic. Each of you pushed it to the next level and really improved. I know you all were nervous walking in (sorry for scaring you) but showing up and laying it on the line really showed what fierce athletes you are. I am so very proud of the effort tonight!

Wednesday, October 7, 2015

Thursday, October 8, 2015

Strength:  8 Minute EMOM, 3 Position Squat Clean
                 High Hang, Low Hang, Floor

WOD:  5 Rounds For Time

            15 Wall Balls (20/14)
            15 Power Cleans (95/65)

Finisher:  Mobility

I think I can safely assume the vast majority of you are watching the game tonight! Indulge a little tonight and then get right back on track tomorrow. Go Cubs!

Tuesday, October 6, 2015

Wednesday, October 7, 2015

Strength:  Deadlift
                  1x5 @ 50% 1RM
                  1x5 @ 55% 1RM
                  3x10 @ 60% 1RM 

WOD:  For Time

             20 Front Squats (135/95)
             20 Pull Ups
             400 Meter Run
             10 Front Squats (135/95)
             10 Pull Ups
             200 Meter Run

Finisher:  25 GHD Back Extensions or Superman

I am crazy proud of Stacie for sticking to her plan and doing today's WOD RX. I could tell the double unders where frustrating her but her determination never waivered. Congrats, Stacie! I hope you indulged in that taffy apple!

Monday, October 5, 2015

Tuesday, October 6, 2015

Strength:  6 sets of 3 Position Power Snatch, Increasing to Heavy
                (high hang, low hang, floor)

WOD:  14.1

            10 Minute AMRAP

            30 Double Unders
            15 Power Snatch (Ground to overhead) (75/55)

Finisher:  25 Ring Dips

WOD Retest! This is a great one for seeing the improvement in your double unders. The board from June is on the athlete's page. Go in tomorrow and kill your previous score!

Sunday, October 4, 2015

Monday, October 5, 2015

Strength:  5x3 Strict Weighted Pull Ups (AHAP)

WOD:  For Time

            50 Ab Mat Sit Ups
            40 KB Swings, American (53/35)
            30 Slam Balls (35 or 30/25 or 20)
            20 Burpees
            10 Push Ups
            20 Burpees
            30 Slam Balls (35 or 30/25 or 20)
            40 KB Swings, American (53/35)
            50 Ab Mat Sit Ups

Finisher:  Remaining Accessory Push Ups

Our Preteens had a blast working on handstand push ups this morning! These kids are doing so great. If you have any questions or are interested in more info about CrossFit Sugar Grove Kids please reach out to C. Jessica at

Friday, October 2, 2015

Saturday, October 3, 2015

Team WOD:  With a Partner For Time

                       Buy In: 150 Double Unders

                       4 Rounds
                       21 Deadlift (225/155)
                       15 Overhead Squats (115/75)
                       30 Alternating Box Step Ups (24/20)

                       Cash Out: 800 Meter Run

Tomorrow we will be doing the finals WOD from last weekend with a little added fun. This week has been a lot of fun honoring all of our "badass bitches"! I hope to see a big crowd tomorrow as we close out this different and challenging week. Have a great weekend, everyone!

Thursday, October 1, 2015

Friday, October 2, 2015

Strength:  None

WOD:  "Kelly"

              5 Rounds For Time

             400 Meter Run
             30 Box Jumps
             30 Wall Balls (20/14)

Finisher:  100 Ab Mat Sit Ups

We are going to finish off our benchmark week with "Kelly". It is going to be long but I know you all are ready for this one. I am so proud of the effort this week. You all really stepped it up with these WODs!