Friday, April 29, 2016

Saturday, April 30, 2016

Team WOD:  3 Rounds with a Partner

                     50 Push Press (115/75)
                     50 Burpees
                     50 Kb's, AM (53/35)

                    * One partner works while the other rests


Today was so much fun meeting the athletes of MaH! Thank you so much to everyone who made the drive to visit. I loved watching the 4pm crew cheer on people they'd only met 30 minutes earlier. Best of luck to all the challengers!

Thursday, April 28, 2016

Friday, April 29, 2016

Strength:  CFSG Athletes
               Push Jerk 5x3 increasing weight

               CF MaH Athletes
               Front Squat (3x1 @ 90% of 1RM)
               Warm Up!
               10 Reps Bar
               8 Reps @ 50%
               5 Reps @ 60%
               3 Reps @ 70%
               2 Reps @ 80%

WOD:  Running Grace (challenge benchmark)

             3 Rds
            10 Clean and Jerk (135/95)
            400 M Run

            *scaled options 95/65 and 65/45

Finisher: Get to know visiting athletes and coaches


Tomorrow we are box swapping with our challengers CrossFit Mettle and Honor. There will be a lot of new faces around during the day. Take this opportunity to welcome everyone and show them the community we have built. If you are visiting MaH step out of your comfort zone and make new friends. The coaches there are fantastic and ready to help with anything you need. Have fun, everyone!

Wednesday, April 27, 2016

Thursday, April 28, 2016

Strength:  Front Squat, 5x3 @ 65% with 3 second pause

WOD:  10 Minute AMRAP

            7 Front Squats (135/95)
            50 Double Unders

Finisher:  25 Strict Pull Ups

T
hanks C. Josiah for a fun warm up game today. It was great to do something different and see just how competitive everyone can be!

The sign up sheet to WOD over at Mettle and Honor is by the whiteboard. Please sign up ASAP so we can let them know how many athletes to expect. Be sure to take and post pics from your visit Friday!

Tuesday, April 26, 2016

Wednesday, April 27, 2016

Strength: Weighted Good Mornings, 5x10 (95/65)

WOD:  Helen

            3 Rounds

            400 M Run
            21 KB's, AM (53/35)
            12 Pull Ups

Finisher:  Derek Weida Ab Circuit

              15-25 of each:

              AMSU's
              Flutter Kicks (4 Count)
              AMSU's
              Leg Raises
              AMSU's
              Hello Dolly's
              AMSU's
              Crunches
              AMSU's
              Twists
              AMSU's
              Flutter Kicks (4 Count)


It was awesome to see everyone's progress in today's Open redo. We had athletes hit the (heavy) scaled weights for the first time, move up to RX with a big skill, and a lot of improved scores! This WOD is no joke whether it is done RX or scaled and everyone killed it.

A special shout out to Vicky for finishing a very impressive 6 rds! She never stopped moving and exceeded her goal by a full round. Vicky, you are incredibly strong and fierce as hell. Keep it up!

Monday, April 25, 2016

Tuesday, April 26, 2016

Skill:  Clean Review, work up to WOD weight

WOD:  15.4 RX

            8 Minute AMRAP

            3 HSPU
            3 Cleans (185/125)
            6 HSPU
            3 Cleans
            9 HSPU
            3 Cleans
            12 HSPU
            6 Cleans
            15 HSPU
            6 Cleans
            18 HSPU
            6 Cleans
            21 HSPU
            9 Cleans
           
           *etc. adding 3 reps to the HSPU's to each round, and 3 reps to the cleans every 3 rounds

            15.4 Scaled

            8 Minute AMRAP

           10 Push Press (95/65)
           10 Power Cleans (115/75)

           *two bars is allowed


Congrats to Darcie on a monster 337lb deadlift today!! This girl has been an awesome addition to the community. She is always wearing a smile and ready for anything we throw at her.

Be sure to get your maxes on the BBC sign up sheet. C. Rebecca will be posting about start dates and details soon.

Sunday, April 24, 2016

Monday, April 25, 2016

Warm Up:  20 Cal AirDyne

                  -then-

                 3 Rounds
                 10 Good Mornings (bar)
                 10 Ring Rows
                 10 Lunge Steps

WOD:  Deadlift, find 1 or 3RM

Finisher:  50 Superman or GHD Extensions


Congratulations to all of the athletes who competed this weekend. Everyone stepped up and performed well. It looked like a really fun event!

Friday, April 22, 2016

Saturday, April 23, 2016

Team WOD:  With a Partner For Time

                     800 Meter Run (together)
                     100 Box Jump Up and Overs (24/20)
                     50 Power Snatch (95/65)
                     50 Burpees Over Your Partner (holding plank on forearms)
                     50 Partner Sit Ups (20/14)
                     50 Hang Cleans (95/65)
                     800 Meter Run (together)


Best of luck to all of our athletes competing in the Spring Fling at Sycamore CrossFit tomorrow. Heats will be starting at 9am. If you are free try and stop by to cheer on Drew and Gianna, Chris and Jen, and Joanna and Jeff. It is bound to be a fun day!


Thursday, April 21, 2016

Friday, April 22, 2016

Skill:  DU Clinic

WOD:  6 Rds for Total DU's

            2 Minutes
         
            25 KB's, AM (53/35)
            AMRAP DU's

           -then-
         
           Rest 2 Minutes


One of my favorite athletes (I'll deny saying this) is celebrating his first CrossFit anniversary tomorrow. Jamie has the ability to have fun in any situation. No matter what WOD we are doing he manages to make me laugh. I absolutely love that he doesn't take this so seriously. Not so long ago Jamie got his first handstand. He called me later that day to tell me how it made him feel. I had been in a slump for awhile but listening to Jamie snapped me out of it. He reminded me that its not really about reaching a goal or destination, it is about the journey. The handstand, muscle up, PR, etc is of course very cool but how CrossFit builds our confidence and changes how we see ourselves is so much cooler. Thank you Jamie for your very wise words. I can't wait to watch you grow (and shrink) over this next year!

Wednesday, April 20, 2016

Thursday, April 21, 2016

Skill:  Kipping/Butterfly or 5x5 Strict Pull Ups

WOD:  21-18-15-12-9-6-3

            100 Feet Lunge Steps
            Pull Ups
            AbMat Sit Ups

Finisher:  Foam Roll (legs)


Today we had a board full of PR's again. Special congrats to Marc on a HUGE lift! This guy is getting better everyday.

I am sure some of you are staring at this WOD and shaking your heads. Please do not let the RX scare you off. There will be many scaling options including a time cap. It will absolutely be tailored to each individual level.


Tuesday, April 19, 2016

Wednesday, April 20, 2016

Strength:  Bench Press, 1 or 3 RM

WOD:  10 Rounds

            10 Push Ups
            100 Meter Sprint

Finisher:  100 AbMat Sit Ups


I can't wait to see a lot of PR's on the board again tomorrow! As we are finding maxes please be sure to add them to the BBC sign up sheet. If you have any questions about the program talk to the coaches.

Monday, April 18, 2016

Tuesday, April 19, 2016

Strength:  Squat Snatch, work up to WOD weight

WOD:  For Time

            15 Squat Snatch (95/65)
            800 M Run
            20 Power Clean and Jerk (95/65)
            600 M Run
            25 Deadlift
            400 M Run

Finisher:  50 Superman or GHD Extensions


   Congrats to Bethann on a huge 35lb PR tonight! This woman has been an absolute beast lately.  Her success is proof of what is possible with hard work and a lot of heart. She has been through multiple cycles of BBC and her gains never cease to amaze. Bethann, you are an asset to our community. Your attitude and determination help set the tone of any class you take. Great job!      

Sunday, April 17, 2016

Monday, April 18, 2016

Warm Up:  Not For Time

                 500 Meter Row
                 -then-
                 3 Rounds
                 5 Burpees
                 10 KB's, AM
                 15 Air Squats

Mobility:  Hips

WOD:  Back Squat, 1 or 3 Rep Max



I want to give a shout out to our resident cooking expert. Olena is always posting new paleo recipes for us to try. She clearly has a passion and we love that she shares it with all of us. Her dedication to living a healthy lifestyle is admirable. Not only has she lost a lot of weight she has also seen her energy go through the roof. Thank you so much for motivating us to eat better, Olena! Please never stop posting your food pictures.

               

             

Friday, April 15, 2016

Saturday, April 18, 2016

Team WOD:  20 Minute AMRAP with a Partner

                     5 Curtis P's (95/65)
                    10 Box Jumps (24/20)
                    15 KB's, AM (53/35)

                    *Partner 1 works on AMRAP while Partner 2 runs 400m then switch


C. Rebecca posted an article today about the unwritten rules of CrossFit and the very first athlete who I thought of was Corey. He exemplifies every single one of these "rules". No matter what is going on he walks in with a smile. He has trusted the process and even when he might have been discouraged he has stayed positive. He motivates everyone and is someone other athletes can really look up to. I experienced this first hand with my nephew. Corey went out of his way to push him and Nick greatly respected the man and athlete that Corey is. His ego doesn't get in the way of his progress and he has never been afraid to face his weaknesses. Thank you Corey for setting such an incredible example of integrity, hard work and community.

Thursday, April 14, 2016

Friday, April 15, 2016

Skill:  1 Mile Run

WOD:  5 Rounds

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


The weather is suppose to be beautiful tomorrow so it's time to open the doors and get outside. Murph will be here before we know it so we need to get running. This will be the first mile test of the year. Please try and get in and remember to log your time. It is always amazing to see the difference after a few months of running. Have fun, guys!!

Wednesday, April 13, 2016

Thursday, April 14, 2016

Skill: Kipping Ring Dips or 5x5 Strict Ring Dips

WOD:  10 Rounds

            7 Burpees
            7 Knees to Elbows

Finisher:  5x5 Dips if not done


Today's tabata was absolutely brutal. Make sure to stretch out tomorrow and get some active recovery in. The BBC sign up sheet is by the whiteboard. Please get you maxes on there as soon as possible.

Tuesday, April 12, 2016

Wednesday, April 13, 2016

Strength:  OHS, 5x3 (work up to heavy)

WOD:  Tabata- 8 Rounds

            Back Squat (75/55)
            Strict Press (75/55)
            Front Squat (75/55)
            Push Press (75/55)
            Overhead Squat (75/55)
            1 Minute Rest

Finisher:  50 Superman or GHD Extensions


We have a very special athlete celebrating a big birthday tomorrow! For over two years now Kelly has been one of our most consistent and dedicated athletes. This journey has not always been smooth and fast but it has always been traveled with immense heart. Kelly joined as a way to relieve stress and gain strength and it is clear that she has been on a path of self discovery. Last night I listened to her tell a new athlete who was attending her first foundations class a bit about her history. The events seemed so far removed from the bad ass Kelly we all know now. When she started she couldn't run 200 meters and last summer she ran a 5K without stopping. She used only the trainer bar for quite awhile and now it's not unusual to see her lifting RX weights. She is an absolute workhorse and never gives less than 100%. Kelly, you are a constant source of motivation to so many of us. Happy Birthday and I hope 40 is an incredible year for you!

Monday, April 11, 2016

Tuesday, April 12, 2016

Skill:  HSPU's, or 30 For Time

Strength:  8 Minute EMOM

               1 Hang Pull + 1 Hang Power Clean + 1 Power Clean

WOD:  5 Minute AMRAP

            4 Power Cleans (155/105)
            24 DU's
            10 Pull Ups

Finisher:  Shoulder Mobility



Welcome to our two newest athletes, Lindsay and Omar! Please introduce yourselves and make them feel welcome.              

Sunday, April 10, 2016

Monday, April 11, 2016

Strength:  Strict Press, Find 1 or 3RM

WOD:  5 Rounds

            12 Wall Balls (20/14)
            12 T2B

Finisher:  100 AbMat Sit Ups


Now that the Open is over we will be starting the next cycle of Barbell Club soon. Over the next few weeks we will be finding maxes on the four lifts. If you have never been involved before now is your chance to get in on the fun. This program helps keep you motivated and on track. It has been tested over and over and has proven to produce results if you put the work in. C. Rebecca will be posting the details on the athletes page soon. If you have any questions please talk to any of the coaches.

Friday, April 8, 2016

Saturday, April 9, 2016

Team WOD:  20 Minute AMRAP With a Partner

                     40 Wall Balls
                     20 Box Jump Overs
                     40 Push Ups
                     20 Power Snatch (115/75)

                     *one partner works while the other rests

I love this picture of Jen and Mike V. getting up the rope. Both of these athletes have been a great addition. They have taken to the movements quickly and are constantly improving. Great job, guys!

Thursday, April 7, 2016

Friday, April 8, 2016

Strength:  Bench 5x5 @ 75% 1RM

WOD:  For Time

            10-9-8-7-6-5-4-3-2-1

            Hang Power Cleans (135/95)
            Burpees
            Ring Dips


We are very excited that C. Josiah will be offering gymnastics classes soon! If you have any questions about what the class will entail or which level is appropriate please talk to him. This is great opportunity to learn new skills and have fun!

Wednesday, April 6, 2016

Thursday, April 7, 2016

Skill:  Rope Climbs

WOD: 7 Rounds

           1 Rope Climb
           10 Wall Balls (20/14)
           15 KB's (53/35)
           20 Double Unders


Congrats to Brandy on her first handstand tonight! She said there was no way but after a few tries kicked up on the wall like a pro. Great job!

Tuesday, April 5, 2016

Wednesday, April 6, 2016

Skill:  Muscle Up Progressions

WOD:  15 Minute AMRAP

            10 Back Squats (135/95)
            5 HSPU's
            10 K2E
            5 Ring Muscle Up's (scale 5 progressions or C2B pull ups)

Finisher:  Max Effort Plank

This beautiful and strong woman deserves a giant shout out. She is never without a smile at 5am. Even given the early hour she makes the class fun and her mood is infectious. As an athlete she is constantly improving and challenging herself. She ups weights and always finishes what she sets out to do. Karen, you have come so far in the year we have known you. I love watching you and your excitement when you surprise yourself. Keep it up!

Monday, April 4, 2016

Tuesday, April 5, 2016

Strength:  Work up to a heavy Deadlift
               WOD Prep

WOD:  Open 14.3

             8 Minute AMRAP

             10 Deadlifts (135/95)
             15 Box Jumps (24/20)
             15 Deadlifts (185/135)
             15 Box Jumps
             20 Deadlifts (225/155)
             15 Box Jumps
             25 Deadlifts (275/185)
             15 Box Jumps
             30 Deadlifts (315/205)
             15 Box Jumps
             35 Deadlifts (365/225)
             15 Box Jumps

Finisher:  50 Superman or GHD Extensions


I heard a few guesses that 14.3 would show up again in this years open. Even though it didn't we are due for a re-test. It's hard to believe that first year we only had ten (or so) athletes participating in the open and this year we had over 60! I always love seeing these old pics and how much we have grown as a community and as athletes. Have fun tomorrow!

Sunday, April 3, 2016

Monday, April 4, 2016

Strength:  7 Minute EMOM (choose weight)

               1 Hang Snatch + 1 Power Snatch + 1 Squat Snatch

WOD:  5 Rounds

            10 T2B
            10 Power Snatch (75/55)
            10 Wall Balls (20/14)

Finisher:  Shoulder Mobility


Congrats to our April athlete of the month, Lori! Not only does Lori work incredibly hard but she is always cheering on the other athletes. We are so lucky to have her in our family.

Friday, April 1, 2016

Saturday, April 2, 2016

Team WOD:  25 Minute AMRAP with a Partner

                      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 together and then split the reps, one works while the other rests


Now that the Open is over and we aren't destroying ourselves on Friday nights try and make it to a team wod. It is a great way to meet people outside of your normal class time and they are always fun. The coaches can get you paired up, no need to have a partner ahead of time. See you guys, tomorrow!