Wednesday, November 30, 2016

Thursday, December 1, 2016

Strength:  15 Minute EMOM, Alternating

                 10 Squat Therapy
                 15 KB's, Russian (70/53)
                 20 Superman

WOD:  3 Rounds

            1 Minute Row (calories)
            :15 sec rest
            1 Minute Goblet Squats (53/35)
            :15 sec rest
            1 Minute AirDyne (calories)
            :15 sec rest
            1 Minute AbMat Sit Ups
            :15 sec rest

            *score is total reps

Finisher:  Foam Roll

I am going to guess there is a bit of groaning about this WOD but this is absolutely not the day to cherry pick. While working on our gas tanks may not be as fun as throwing around weights or HSPU's, it requires the same amount of attention. In fact not working on it will with out a doubt slow your journey as athletes. Tomorrow may not be as exciting as some days but if you make it in I can guarantee you will get an incredible work out. The Open will be here before we know it and these types of WOD's are what we need to do to prepare.

Tuesday, November 29, 2016

Wednesday, November 30, 2016

Strength:  10 Minute EMOM

                 1 Clean + 2 Shoulder to Overhead
                 *add weight every 2 Minutes

WOD:  15 Minute AMRAP

             9 Clean and Jerks (135/95)
            12 T2B
            15 Box Jumps (24/20)

Finisher:  4 Rounds

                30 Second Hollow Hold
                15 AbMat Sit Ups

Congrats to Jen C. for crushing today's WOD! Jen had to take some time off a few months ago and has been working her way back. She has listened to her body and modified when needed. She has been smart and focused on the long term. All that work has been paying off and she is back kicking ass. We are all so happy for you, Jen!

Monday, November 28, 2016

Tuesday, November 29, 2016

Strength:  Bench Press

                3 @ 65%
                3 @ 75%
                3+ @ 85%
                AMAP @ 65%

WOD:  For Time

            25-20-15-10-5
            KB's, AM (53/35)

            *Between each set 1 Rd "Cindy"

              5 Pull Ups
              10 Push Ups
              15 Air Squats

Finisher: 50 Banded Press Downs


Secret Santa!

We are going to do things a bit differently this year for the Holiday party. Instead of the White Elephant gift exchange (which was taking way too long), we plan to do Secret Santa. Given that the party is less than two weeks away, we need to get hopping immediately. Here is the plan:

1) This is only for box members (not guests).

2) Sign-up will be on the whiteboard in the lounge area. Please sign your name there. If for some reason you will not be in to sign up, comment below and I will add your name.

3) Friday around 12:00 C. Joe and C. Rebecca will start texting everybody with the person they are buying a gift for.

4) Gift limit is $25.

5) If you don't know the person you got, this is your chance to talk to people and ask questions (get to know this person on the sly).

6) Wrap your gift and add their name but do NOT sign your own name. This is a SECRET Santa.

7) We will open them at the party and people can try to guess who they are from, if they want. Or...it will remain a mystery.

Gifts can be serious, funny, CrossFit related, or not. As always, no need to keep it squeaky clean. We are all adults, I think.

Sign-up will be on the whiteboard by the 4PM. Get your names up there, if you are in!
           
          

Sunday, November 27, 2016

Monday, November 28, 2016

Strength:  Deadlift

                 3 @ 65%
                 3 @ 75%
                 3+ @ 85%
                 AMAP @ 65%

WOD:  5 Rounds

            21 Wall Balls (20/14)
            14 Overhead Wall Ball Lunge Steps (20/14) *single count
            7 Burpees
            2 Minute Rest

Finisher:  4 Rounds

                 30 Second Wall Sit
                 15 Second Rest


I am a little behind but I want to officially welcome C. Zach to CFSG. He started a few weeks ago and is already proving to be a huge asset. He brings a lot of positive energy and knowledge to every class. If you haven't had the chance to meet him yet please introduce yourselves.

Friday, November 25, 2016

Saturday, November 26, 2016

Team WOD:  3 Rounds with a Partner

                       40 Box Jump Up and Overs (24/20)
                       40 KB's, AM (53/35)
                       40 Push Ups
                       40 Back Squats (115/75)
                       40 Shoulder to Overhead (115/75)

                       *one partner works while the other rests


I hope everyone had a fantastic holiday! Come on in tomorrow and work off the extra slices of pie.

Wednesday, November 23, 2016

Thursday, November 24, 2016

Team WOD:  First Course

                       60-40-20
                       Wall Balls (20/14)
                       Box Jumps (24/20)
                       KB's, AM (53/35)

                       *10 Minute Time Cap

                       Main Course

                       15 Minute AMRAP
                       30 Air Squats
                       30 Push Ups
                       30 Pull Ups
                       30 Burpees

                      Dessert Course

                      100 Cal Row
                      100 Cal AD

CFSG's 1st Annual Turkey Bowl will be kicking off this Thursday, Thanksgiving morning promptly at 8 a.m.! Please bring BOTH a white & black shirt/sweatshirt/long sleeve so we can seepage teams accordingly. Luke and Kyle will be there at 7 to get stuff set up, stretching/warm ups will start at 7:45. This is all happening at the Kaneland Harter Middle School right around the corner from the box at 1601 Esker Dr., Sugar Grove. Don't forget a water or two so you can hydrate. Any questions feel free to message Kyle.

Tuesday, November 22, 2016

Wednesday, November 23, 2016

Strength:  Back Squat

                5 @ 60%
                5 @ 70%
                5+ @ 80%
                AMAP @ 60%

WOD:  6 Minute AMRAP

             12 SDHP (95/65)
             36 Double Unders
             12 Ring Dips

             -Rest 2 Minutes-

             6 Minute AMRAP

             12 OH Stationary Lunges (45/25)
             36 AbMat Sit Ups
             12 Box Jumps (24/20)


Congrats to Tim who broke into the 200lb club with a big PR on his power clean this morning. I have been super impressed with his dedication to form and now those weights are shooting up. Great Job!

Monday, November 21, 2016

Tuesday, November 22, 2016

Strength:  Power Clean, 5-4-3-2-1

WOD:  15-12-9-6-3

             Power Clean (135/95)
             Bar Facing Buprees


Congrats to Michelle M. on an impressive RX today. She has been working on HSPU lately and made easy work of them in the WOD. Great Job!

Sunday, November 20, 2016

Monday, November 21, 2016

Strength:  Strict Press

                 5 @ 60%
                 5 @ 70%
                 5+ @ 80%
                 AMAP @ 60%

WOD:  3 Rounds (25 min time cap)

             50 Double Unders
             40 AbMat Sit Ups
             30 Wall Ball Squat Cleans (20/14)
             20 Pull Ups
             10 HSPU's


Holiday Hours!

Thursday
7:30-9:00am Open Gym
9:00am Team WOD

Friday:
7:30-9:30am Open Gym
9:30am Team Wod

Don't forget to sign up for the Turkey Bowl! The game will be kicking off at 8am on Thanksgiving morning. No experience is required and it is going to be a ton of fun.

Friday, November 18, 2016

Saturday, November 19, 2016

Saturday Team WOD

25 Minute AMRAP 
           
30 Lateral Burpees over Barbell (each partner 5 at a time)
20 Barbell Front Lunges 95/65, Scale with Bumper Plate Overhead (each partner 10 at a time)
30 Push Ups (each partner 15 at a time)
20 Power Snatch 95/65 (each partner 5 at a time)






Somehow about half of the emails did NOT make it into the original Evite for our Holiday Party. I swear I was not being selective of who to invite! I sent out another batch this morning, so please check for it and respond. If you did not get one for some reason, shoot me a text or look for the link on the athletes page. Everybody is invited, and encouraged to attend!

Thursday, November 17, 2016

Friday, November 18, 2016

Strength:
8 Min EMOM
1 High Hang Power Clean, 1 Low Hang Power Clean, 1 Full Squat Clean (light to moderate, work on form)


WOD:
For Time
5 Rounds
7 Squat Cleans (155/115)
14 Kettle Bell Swings, AM (53/35)

Finisher: None







A huge congrats to C. Meg for finishing up her week of rowing marathons! When she told me she was planning to do this, I was skeptical. I knew she had the endurance, technique and heart to accomplish something like this. It's such an incredible stress on the body though, and I just didn't know if anybody could make it through something like this. Well, she proved that it could definitely be done!

We are all so very proud of you Meg. You set out to bring awareness to a cause, and to support Outward Bound. Each day we watched you conquer what seemed like the unimaginable, to all of us at the box. Congratulations!

We will be putting an envelope on the whiteboard shelf for those that still want to contribute to Outward Bound. Meg will make one donation for whatever is contributed. Any amount is appreciated.








Wednesday, November 16, 2016

Thursday, November 17, 2016

Strength:
Bench Press
5 @ 60% of 1RM
5 @ 70%
5+ @ 80%
AMAP @ 60%


WOD: For Time

15-12-9-6-3
Chest-To-Bar Pull Ups
Ring Dips
Burpees

Finisher:
50 Weighted KB Russians Twists


Lots of "gymnasty" stuff happening at the box today! Greg and C. Josiah provided plenty of entertainment while C. Meg did her rowathon, day 6. Nice work on the parallettes, Greg!




Tuesday, November 15, 2016

Wednesday, November 16, 2016

Strength:
Deadift
5 @ 60% of 1RM
5 @ 70%
5+ @ 80%
AMAP @ 60%

WOD:
12 Min AMRAP
10 Pistols, Alternating Legs
10 Skiers, 2 count
10 Deadlift (185/135)

Finisher:
5x10 Good Mornings w/ Barbell








I've said many times that body weight strength movements are just as important as lifting heavy, to get that beautiful muscle that all of us want. Well, Amy F is a perfect example of what I'm talking about. Look at that back, and those arms! Today she did as many chin-ups as she could on her own and, when it got to be too difficult, she continued working just as hard with the assistance of a band. She didn't quit. After that, she tackled the WOD with perfect push-ups. Nice work Amy!






Tuesday, November 15, 2016

Strength:
12 Min EMOM:
15 Superman
10 Chin Ups
:45 second HS Hold, or as long as possible

Skill:
DU Clinic


WOD:
 9 Minute AMRAP:

20 Double Unders
15 Push Ups
20 Ab Mat Sit-Ups

Finisher:
Shoulder Mobility led by Coach


All of our tall athletes will be happy to know that C. Joe is working as I type, moving some of the bars back up! We had to move some things around for the competition, but our "home away from home" is finally put back together. Thanks for being patient!



Sunday, November 13, 2016

Monday, November 14, 2016

Skilll: Kipping High Knees/K2E/T2B
        (For those that have it, work on strict T2B)

WOD: For Time
      
           Row 1000M
          -then-
           21-15-9
           Front Squat (95/65)
           Push Press (95/65)
           T2B

Finisher: Couch Stretch, Accumulate 3 Minutes on Each Side





It's not just Meg that is hitting the rower lately. Her endurance class is becoming incredibly popular on Fridays! It started with a small group of dedicated athletes that wanted to increase their aerobic capacity, but has grown steadily ever since. These athletes are consistently proving that this class works, with increased scores and faster times. If you have any questions, C. Meg is trapped on a rower every day this week. Grab a rower next to her, and ask her any questions you might have!






Friday, November 11, 2016

Saturday, November 12, 2016

Saturday Team WOD!

For Time with a Partner:

 1000 M Row (at some point during the WOD)
 30 Power Snatches (95/65)
 40 Burpees
 50 Plate Get Ups (35/15)
 40 Front Rack Lunge Steps (95/65)
 50 Barbell Floor Wipers (95/65)
 40 Burpees
 30 Squat Clean Thrusters/Clusters (95/65)

 Partners will split reps any way they would like.




Congrats to C. Meg for completing her first rowing marathon!



Thursday, November 10, 2016

Friday, November 11, 2016

WOD:  Three Wise Men Tribute WOD

             "Jeremy"

               4 Minute AMRAP
               5 Hang Squat Snatch (135/95)
               10 Lateral BB Burpees

               -rest 2 minutes-

               "Ben"

                4 Minute AMRAP
                10 Power Cleans (135/95)
                20 Pull Ups

                 -rest 2 minutes-

                 "Beau"

                  4 Minute AMRAP
                  15 Box Jump Overs (24/20)
                  30 Wall Balls (20/14)



 Jeremy Wise.  Ben Wise.  Beau Wise.  Three brothers.  Three warriors. The Three Wise Men.
After the September 11th, 2001 attacks on our country, Jeremy joined the Navy and became a Navy SEAL. Ben, already in the Army became a member of the legendary Green Berets. Beau followed his brothers into the military and joined the Marine Corps Infantry. Together they served over 1,600 days deployed in Iraq and Afghanistan. Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Jeremy and Ben represent that generation of veterans who gave that last full measure of devotion to their country. We honor them as a country. But Beau Wise represents that generation of veteran who survived combat and we now have to stand with to ensure they can not only survive but that they can thrive in the peace that follows.        

         

Wednesday, November 9, 2016

Thursday, November 10, 2012

Strength:  Bench Press

                 5 @ 65%
                 3 @ 75%
                 1+ @ 80%
                 AMAP @ 65%

WOD:  10 Minute AMRAP

             5 Toes to Bar
             10 Push Ups
             15 Double Unders

Finisher:  5x10 Banded Press Downs


Congrats to our Athlete of the Month, Melissa! Melissa may be new to our community but she has been dedicated and determined from day one. Keep it up!

Tuesday, November 8, 2016

Wednesday, November 9, 2016

Strength: Overhead Squats, 5x5
               *working up to moderate weight

WOD:  For Time

            Buy In- 30 Calorie Airdyne

           -Then-

           6 Rounds

           12 Burpee Box Jump Up and Overs (24/20)
           12 Goblet Squats (53/35)

Finisher:  Max Effort Wall Sit


Understandably nobody is a fan of the Airdyne but occasionally we need to break them out to build our gas tanks. These are the days to go dark and find out just how hard you can push it. I promise there is always a little more in the tank than you believe. Have fun!

Monday, November 7, 2016

Tuesday, November 8, 2016

Strength:  Strict Press

                 5 @ 65%
                 3 @ 75%
                 1+ @ 80%
                 AMAP @ 65%

WOD:  2 Rounds

             50 Push Press (75/55)
             50 Air Squats
             50 KB's, AM (53/35)
             50 AbMat Sit Ups


Congrats to Charlie on his first ring muscle up! This is a huge accomplishment that he has been working at for awhile. Great job!

Sunday, November 6, 2016

Monday, November 7, 2016

Skill:  Muscle Up Progressions

           5 x 3-5 reps

WOD:  12 Minute AMRAP

             3 Muscle Ups
             12 Wall Balls (20/14)
             200 M Run

Finisher:  25 Ring Dips


For the second year in a row a CFSG team was on top of the podium at the Battle of the Bitches. Congrats, Darcie and Michelle! You guys killed it.

Friday, November 4, 2016

Saturday, November 5, 2016

Team WOD

Annie/Fran/Isabel

150 Double Unders
150 Ab Mat Sit Ups
45 Thrusters (96/65)
45 Pull Ups
30 Snatch (135/95)

*Partners split reps in any way but must do in order.
**One barbell, may add weight for Snatch


I can not say enough about this year's Lurong group. Before we started I asked them to trust me and the process and ditch their scales after the initial weigh in. While almost everyone was apprehensive with losing this "marker" of success they complied. I really wanted these seven weeks to be about nutrition, athletic goals and finding a healthy balanced lifestyle that they could sustain long after this challenge came to an end. Instead of stressing over a number we were able to focus on learning how to effectively meal prep for our busy lives. There were recipes shared daily and even a potluck. They cheered each other on as they conquered their goals. We had first push ups, pull ups, lift pr's, super fast row times and even a bar muscle up. One particular goal that was shared with me a lot was to have a healthier relationship with food. I can say without a doubt this was accomplished. They learned to cheat (and make it worth it) and get right back on track. I have loved watching each of them progress through this process. A huge congratulations to our first place winner Mark and our runners up, Michelle and Leanne!

Thursday, November 3, 2016

Friday, November 4, 2016

Strength:  Deadlift

                 5 @ 65%
                 3 @ 75%
                 1+ @ 80%
                 AMAP @ 65%

WOD:  4 Rounds

             15 KB's, Russian (53/35)
             25 AbMat Sit Ups
             10 Deadlift (185/135)

             *Every 1 minute 5 Burpees

Finisher:  50 Back Extensions


Not surprisingly the box was quiet today! I hope everyone has recovered from the Cubs celebrations. We have athletes in two different competitions this weekend. Watch for a post in the athletes page with details on team names and heat times.

Wednesday, November 2, 2016

Thursday, November 3, 2016

Strength:  1 Low Hang Power Snatch + 1 Squat Snatch (50-60%)

                 8x1

WOD:  10 Minute AMRAP

             30 Double Unders
             10 Hang Power Snatch (95/65)
             30 Double Unders
             10 Thrusters (95/65)

Finisher:  Leg and Shoulder Mobility


Today's classes were packed for this intense Hero Wod. Whether you did the whole thing or one round scaled everyone should be proud of their effort. Simply showing up to do a WOD like this takes a lot of heart and dedication.
               

Tuesday, November 1, 2016

Wednesday, November 2, 2016

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps




U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Athletes, this one is brutal. We fully expect to see only a small handful of RX's on the board. We will offer different ways to scale. For those that want to do the whole thing, your time cap is basically the class hour. Be smart, and listen to your coaches.