Friday, November 17, 2017

Team WOD, November 18, 2017

Team Saturday!

3 Rounds:

KB Swings, AM (53/35)

HSPU's or Push Ups
Sit Ups
Dumbbell Thrusters (35/20)
Burpee Box Jumps


Partner A does 1 Minute of KB Swings while Partner B Rests, then Partner B does 1 Minute of KB Swings while Partner B Rests. Go through the movements and repeat 3 times.



Couples that lunge together, stay together! Eric has been hanging out with Sally and the Early Birds for awhile now. The coaches have told me that they seem to really enjoy it, and that Eric is doing great. For all of our couples out there that aren't able to WOD together during the week, make sure to come in on Saturday to do team. It's the perfect opportunity to get a fun WOD in together!

Friday, November 10, 2017

Team WOD, November 11, 2017

Happy Veterans Day! Thank you to all that have served, and to those still serving. Today’s WOD is in honor of all of you.

“Klepto” (team version)

20 AMRAP

27 Box Jumps (24/20)

20 Burpees

11 Squat Cleans (145/100)

*Split reps in any way.


U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Thursday, November 9, 2017

Friday, November 10, 2017

Context: Practice

Dynamic Warm Up Option: 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press, then 2 sets of 3 inch worms, 3 crab bridges

Mobility: Shoulder

Strength: 6 x 2 power clean 11 of 12 (6 sets of 2 reps at 85-95%, same weight with each set)

Super Set: 6 x 4 half kneeing single arm dumbbell press

Metabolic Conditioning: “Dumbbell DT“

For Time: 5 rounds

12 dumbbell deadlifts (Health: 20lbs, Athletic*: 30lbs, Performance: 45 lbs)

9 dumbbell hang power cleans (same)

6 dumbbell shoulder to overhead (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4 – 8 minutes, or about 1:10 per round. Scale Up: 55/35lb dbs

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 30 cal row, 3 rounds OR 3 sets of 12 narrow grip chin ups in a super set with 15 calf raises


COMPETITION TRAINING

Auxiliary Warm Up:

Press in Clean Sots press 3 sets of 5 reps

Increase load each set (if you can)

Skilled lift:

Good Morning 5x5

20-30% of back squat

Pull Strength:

None

Squat:

High Bar Back Squat 5x5

65 - 75% of max

Overhead Strength:

Jerk 1-1-1-1-1-1-1

work up to 90%+

Accessory:

X band walks 3x10steps each side

Efficiency:

EMOTM for 5 min, perform 30s of up-and-over box jumps (at least 30in)

Metcon:

Dumbbell DT

For Time: 5 Rounds

12 Deadlifts (55/35)

9 hang power cleans (same)

6 jerks (same)

Scaling Guide: 4 – 8 minutes, or about 1:10 per round.

Metcon Notes:

Scaled up Gym Metcon

Monostructural / Aerobic:

None.


Just a reminder that we are moving away from the WOD Blog! Going forward, the programming is available to all members via Beyond the Whiteboard. If you have not yet signed up, or have any questions at all, please reach out to any of the coaches!

Tuesday, November 7, 2017

Thursday, November 9, 2017

Context: Practice

Dynamic Warm Up Option: “St Petersburg” Kb Warm Up Flow - 100’ suitcase carry each arm, 100’ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on barbell/yoke carries (front, back or overhead). Walk out 20’ and 20’ back using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metabolic Conditioning: “Ain’t No Grave”

For time: 4 rounds

6 Front Squat (Health: 55lb / Athletic: 85lb*/ Performance: 135lb)


12 toes-to-bar


12 broad jump (Health: 3ft /Athletic*: 4ft / Performance: 4ft)


20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)


1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 13 - 20 minutes, about 4:00 per round including the rest. Scale Up: 155/105lb bar and either 30/20lb wall ball or 11ft/10ft if you don’t have heavy wall balls.



Optional ‘Cash Out’ or Hypertrophy: None


Coach Josiah was hard at work on his last day before getting married on Saturday! We now have 4 ropes in the big area and 1 in the smaller unit, ready to take on the CrossFit Youth classes.

Good luck to Josiah and Sarah! We will miss you guys the next few weeks. I’m sure you’ll both miss us, too. Or not....!

Wednesday, November 8, 2017


Context: Competition

Mobility: Hip

Strength: 5 x 3 Front Squat or front box squat (5 sets of 3 reps at 70-80% of max front squat – 50-60% if you are box squatting, same weight with each set)

Super Set: 5 x 5 strict handstand push up for depth (or progression)

Metabolic Conditioning: For time

“Jackie“

1000m Row

50 thrusters (Health: 35lbs, Performance/Athletic*:  45lbs)

30 kipping pull-ups (Health: band assisted or ring row)

OR

“Jacked Jackie”

1000m Row,

50 thrusters (Performance/Athletic*:  65lbs)

30 chest-to-bar pull-ups

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Women's and Men's Weight: The reason this one doesn’t have scaling/progressions different for men and women is because as an ‘original’ CrossFit benchmark from a long time ago didn’t distinguish between men and women for weights/distances!  A while back we started to build our workouts so that men and women are finishing with similar performances and receiving the same training stimulus and that is what most of you are familiar with now.  In the effort of ‘historical accuracy’ we like to keep this one true to its roots (so men and women won’t be able to compete with each other very much).


Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 200m run, 3 rounds, OR 3 sets of 15 db curls in a super set with 12 loaded glute bridges


COMPETITION TRAINING



Auxiliary Warm Up:

Seated single arm kb press 5x5

Sitting flat on the floor, legs wide

Skilled Lift:

Snatch Balance 5x3

70-75% of snatch

Pull Strength:

Power Clean 1-1-1-1-1-1-1 (7 sets)

work up to 95%+

Squat:

Overhead Squat 5x3

70 - 80% of max

Overhead Strength:

Jerk 5x2

85%

Accessory:

5x5 Nordic Hamstring curl or glute ham raises.

Superset with 5x5 ring push up with reach:

Efficiency:

EMOTM for 5 min, 30s of toes to bar

Metcon:

Jacked Jackie

1000m row, 50 thrusters 65lbs/45lbs

30 c2b pull ups

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Metcon Notes:

Scaled Up gym Metcon

Monostructural / Aerobic:

None.

Mental Game:

None.

Day 2 is in the books! For those of you worried about the competition, here we go again. Today it’s a benchmark WOD, Jackie. If you’ve ever wondered why the benchmarks are named after women, here it is from Coach Glassman himself.

Monday, November 6, 2017

Tuesday, November 7, 2017

Context: Competition

Dynamic Warm Up: 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges then 3 sets of 5 kettlebell 'halos', 5 goblet or overhead squats, 5 kb swings

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: “Not Afraid”

15 minute AMRAP (As many rounds as possible)

10 American Kettlebell Swings (Health: 35lb / Athletic: 53lb* / Performance: 70lb)

10 Box Jumps, (Health: 12” / Athletic*: 20” / Performance: 24”)

10 Ring Dips (fixed bar dips, bench/box dips)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:  6 - 10 rounds, about 1:45 per round


Optional ‘Cash Out’ or Hypertrophy:
None.

COMPETITION TRAINING

 

Grease the Groove Warm Up:

3 sets of 50' Double OH Kb lunge
(Use a weight you can go unbroken, and adjust load each set)
 
Gymnastics Skill: Kipping HSPU 3x 10-15 reps
   
Gymnastics Strength: Weighed ring dip 5x5
 (As deep as possible, 2 sec pause at the bottom, increase load each around if necessary)

 Loaded Carry: None
   
Accessory: Weighed Pass Through 3x10 and 3x10 active stretch, 5x8 hip thrusts

Efficiency:

EMOTM for 6 min, perform 6 pistols per leg, use a load that will allow you to finish in 40s or less on all rounds.

Metcon:
"Not Afraid"

AMRAP in 15 min
   
10 Kettlebell Swings (70/53)

10 Box Jumps, (24/20)

10 Ring Dips

Scaling Guide: 6 - 10 rounds, about 1:45 per round.

 Metcon Notes: Same as Gym Metcon
 
Monostructural / Aerobic: None.   

Mental Game:  None.


The ladies of CFSG enjoyed another amazing 5 Favorite Things party this weekend! There was tons of food, a drink or two (or maybe more), and some great inexpensive gift ideas. Special thanks to Kim for hosting once again, and taking such good care of us! 



   

Sunday, November 5, 2017

Monday, November 6, 2017

Context: Practice



Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl, bent over row, hang muscle clean, shoulder press, hang squat clean

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a challenging pause squat clean (2-3s pause just below the knee).

Strength: 7 x 1 power clean (7 sets of 1 rep at 85-95%, same weight with each set)

Super Set: 7 x 3 half kneeing single arm dumbbell press

Metabolic Conditioning: “La Grange”

7 minute AMRAP (as many rounds as possible)

30 Double Unders (Health: 5 singles then one DU attempt x 10)

Chin Up (Strict)s (Health: 3 band or other assisted, Athletic*: 3, Performance: 5)

5 Dumbbell Hang Squat Cleans (Health: 20lb, Athletic*: 35lb, Performance: 50lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 - 6 rounds, about 1:45 per round.

Optional ‘Cash Out’ or Hypertrophy: 16 db suitcase lunge steps, 10 burpees, 4 minutes OR 3 sets of 12 db shoulder press in a superset with 12 single leg db deadlifts

COMPETITION TRAINING

Auxiliary Warm Up:

Bulgarian Split Squat 3x8 (use DBs at sides or bar on back)



Skilled Lift:

Hip Snatch 5x3

65-70% of Snatch


Pull Strength:

Clean Pull 7x1

105% of PC


Squat:

Front Squat 1-1-1-1-1-1-1 (7 sets)

work up to 95%+


Overhead Strength:

Jerk 7x1

85%


Accessory:

Jones Squats 3x12

https://youtu.be/YD2wuK9dafE

Superset with Kickstand Scapular Row Circles 3 sets per side


Efficiency:

None.


Metcon:

"La Grange"

AMRAP in 7min

30 Double unders

5 strict chin ups

5 db hang squat clean (50/35)



Scaling Guide: 3 - 6 rounds, about 1:45 per round.


Monostructural / Aerobic:

2 min row (80%), 2 min of 10 wall ball 10 burpees (80%), 3 rounds, 5 min rest, then repeat (29 min total time)


80% is supposed to be a pace you could maintain the movement for 8-10 min, so remember that your round scores should be the same on your last rounds as your first!


Congrats again to our CFSG athletes that competed this weekend! Mando’s team fell just short of a podium spot and managed to take 1st place in the Max Clean event. Kelly and Bethann showed us what perseverance and determination really mean. Their hard work in the Snatch and C&J WOD had us hugging and laughing with tear filled eyes. What an amazing moment to share with you ladies. 

You should all be incredibly proud. I know our whole community is!


Friday, November 3, 2017

Saturday, November 5, 2017

Team Saturday!!!

"Kelly Meets Grace"

Partner WOD:

5 Rounds

400 Meter Run (together)

30 Wall Balls (20/14)

30 Box Jumps (24/20)

6 Clean and Jerks (135/95)

(Partners run together. Reps can be split in any way.)



Don't forget to sign up for a sweatshirt! The sign up sheets are on the whiteboard shelf. We have  a lot of options this year, so please read the sheet carefully. There are some sample sizes sitting on the box. My goal is to place the order later next week. 

Monday, October 30, 2017

Friday, November 3, 2017

Strength: Find Bear Complex 3 Rep Max, Touch and Go.

One "Rep" is equal to:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

(Note: Movements CAN be combined.)

For time:

50 Kettle Bell Swings (53/35)

100 AbMat Sit-ups

50 Thrusters, 45/35 lbs

Finisher: 50 Back Extensions


I remember like it was yesterday, the day that John Coia came in to check out the box. His daughter Jess was about to head to college to play soccer and her coach suggested that doing CrossFit over the summer night give her an edge. Over three years later, not only has Jess finished up a successful college soccer career, but her sister Jenna is a very active CrossFit coach and John and Dee are two of CFSG’s biggest supporters. I’m so thankful that the whole family made its way through our garage doors! 

Thursday, Nov 2, 2017

Strength: 8 EMOM, 1 Squat Clean

WOD Part 1:


15 Rounds


3 Burpees


1 Squat clean (185/125)


2 HSPU's

WOD Part 2:


E2MOM for 10 Minutes


200 M Run


15 Push Ups



Don't forget that the 5 Favorite Things party is this Saturday! We will be meeting at Kim's house around 6:00 PM. Some of you have mentioned that you want to come but are worried about being there on time, or need to come late. Please don't let that stop you! We won't be starting the actual exchange until closer to 7:00/7:30 because...well, we're women and there will be food and alcohol!

Please shoot me a text if you have any questions. Can't wait to see you all there!

Wednesday, Nov 1, 2017

Hang Snatch 2-2-2-1-1-1

For 2 cycles:

AMRAP in 5 mins of:

8 Overhead Squats, 95/65 lbs

8 Toes-to-bars

25 Double Unders

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Finisher: 25 Chin Ups


Congrats to Jeremy on a sub 2:00 minute Grace time! Some of the guys came in on Sunday and did Grace during Open Gym. For those of you that haven't done it yet, it is 30 Clean & Jerks for time. The average RX Grace time according to BTWB is around 3:30-4:00 minutes. Jeremy did it in 1:51!

Tuesday, October 31, 2017

Back Squat


5@65%


3@75%


1+@80%


AMAP@65%


For time:


50 Wall Balls (20#/14#)


21 Burpee Box Jump Overs (24″/20″)


30 Wall Balls


15 Burpee Box Jump Overs


10 Wall Balls


9 Burpee Box Jump Overs

Finisher: Tabata Hollow Rocks



I have nothing.....the picture speaks for itself!

Sunday, October 29, 2017

Monday, October30, 2017

Strength: Push Jerk 3-3-3-3 (work up to heavy)


WOD: 3 Rounds

400M Run

20 Pull Ups

25 DB Push Press (35/20)


Finisher: 5x5 Ring Dips




LuRong Challengers!!! This is it, guys. Make sure you get every possible point by turning in everything on this list. I will be at the box most of the day tomorrow (although I won’t be around for the early birds, sorry). If you still need to get measurements and are worried about times, shoot me a text and we will make it happen.


Excellent job to all of you. We saw the normal weight loss, inches down etc., but my favorite part is the retest. Making your health a priority translates into so much more than how you look. You are all stronger, faster and just FEEL better overall. For those of you that want to continue in some fashion during the holidays....stay tuned. We are planning something and I’ll try to communicate early this week.

 Congrats on yet another successful challenge!

Friday, October 20, 2017

Saturday, October 28, 2017

With a Partner, For Time:

Partner Run, 400 M

60 Back Squats, 115/75 lbs

40 Lateral Burpee Over Barbells

20 Pull-ups

40 Back Squats, 135/95 lbs

30 Lateral Burpee Over Barbells

20 Pull-ups

20 Back Squats, 155/105 lbs

20 Lateral Burpee Over Barbells

20 Pull-ups

Partner Run, 400 m

 * Run as a team, split reps. Share a bar and add weight as you go.




Good luck to all the CFSG ladies that are running this weekend! Kelly is going to be running in the Oswego Ghost Run 10K, while Laura D and Michelle M are running together in the Hot Chocolate 15K. For those of you planning to complain about the running in the Team WOD...it's 800 Meters. It could've been a 10K!

Thursday, October 19, 2017

Friday, October 27, 2017

Strength:

10 EMOM, Alternating

5 Ring Dips

2 Power Cleans

WOD:

7 Rounds

1 Rope Climb

5 Power Cleans (135/95)

10 Wall Balls (20/14)

Finisher: 5x 10 Push Ups


Look who we found at Turf Room! We have been planning the Christmas party and thought an evening out was in order. Julia promised she would go to the Christmas party!

Thursday, October 26, 2017

Strength:

Deadlift

5@65%

3@75%

1+@80%

AMAP@65%
WOD:

10-9-8-7…..1

Deadlift (225/155)

C2B
Finisher: 50 Superman/GHD Extensions

These two ladies did a great job on the WOD today! Hailey and Rose both decided to upgrade to a 35 lb Kettle Bell, and Rose did DU’s during the entire workout. Both of you came to the box as strong athletes, and you only keep improving. Congrats!

Monday, October 23, 2017

Strength:10 EMOM, 2 Hang Squat Cleans (pick load)

WOD:

21-15-9

Front Squats (135/95)

KB Swings, AM (53/35)

400 M Run

Finsher: Tabata Hollow Holds


Who wants to flip some tires?! Thanks to a friendly neighbor, we now have three new tires. They are varying sizes and should make everybody from our strongest guy (or gal) to our CrossFit kids happy. Dennis and his boys were testing them out after Team on Saturday. They’re already pros! 



Monday, October 16, 2017

Friday, October 20, 2017

Strength:
Strict Press
3@ 60%
3@70%
3+@78%
AMAP@60%

WOD:
10 Rounds
10 Medicine Ball Cleans (20/14)
5 Handstand Push Ups
Sub 10 Strict Heavy DB Press for HSPU

Finisher: Tabata Ab Mat Sit Ups



For all those Monster Mashers that are anxiously awaiting pictures (admit it, we say we hate them but you are all dying to see them), have no fear....Michelle is on it! She sent me this picture Wednesday evening. She is sitting in her car working on the pictures while waiting for her son at baseball practice.

Michelle is one of those people that I look at and wonder “How the hell does she do it?”. When I met Michelle years ago, she was already a busy lady. She drove a bus which provided some extra money for her family, but also gave her the flexibility to make her two boys her top priority. At some point she decided to pursue her love of photography and started taking classes to get her degree and start her own photography business. On top of that, her kids blossomed into amazing athletes that were always at practice, a game or CrossFit Kids.

That busy lady I met years ago is now ten times busier yet somehow managing to do it all! This picture shows her dedication to everything in life. Thanks for fitting us in to an already crazy life Michelle!

Thursday, October 19, 2017

12 EMOM, Alternating
Chin Ups, 40 sec
Ring Dips, 40 sec
Hollow Hold, 40 sec

15 AMRAP
5 Chest to Bar Pull Ups
10 DB Snatch, Alternating (50/35)
15 Box Jumps (24/20)

Finisher: 50 Superman/GHD Ext


We have some badass ladies.....

I’ve mentioned in past posts that the LuRong Challenge has stepped things up a notch. The “Nimble Sasquatch” WOD is no exception. Last night these lovely ladies decided to tackle Level 2 which is a very long 14 minutes. The C&J’s at 95#’s were going to be “fun”, but it became REALLY dicey when we realized that Level 2 was SQUAT C&J’s! It didn’t take long for them all to commit though, and they killed it like it was nothing.

Squat C&J’s......hmmm, that sounds like something to get in our programming.

Tuesday, October 17, 2017

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

4 Rounds
200 M Run
10 Burpee Box Jumps (24/20)
20 Push Ups
30 Ab Mat Sit Ups
Rest 1 Minute







On Saturday while we were all screaming for the Clean Ladder, Kristy was busy competing in a Strongman Competition. I am excited to report that she took 1st Place!!! This is her second competition but it's been two years since competing. She's been practicing hard and the results prove it!

BTW, this is a Circus DB. Kristy was able to get 20 reps in 60 seconds. My favorite quote from her when describing the event was "See...I do cardio'! Yes, that definitely qualifies!






Sunday, October 15, 2017

Monday, October 16, 2017


Strength:
Cluster 1-1-1-1-1

WOD:
12 Minutes
800 M Run
-In remaining time-
AMRAP
5 Bar  MU's
5 Squat Cleans (155/105)

Finisher: CrossOver Symmetry



Another successful Monster Mash competition is in the books! Congrats to everybody that participated in some way or another, from competitor to volunteer. Today I want to especially thank Mark S, Mel Koup and Jen R. They are now officially "L1 Breeze Certified" in our minds. They know that scoring software inside and out! Thanks for putting out a few fires and making it look smooth to the masses. You guys are the unsung heroes! (BTW, save the date for next year. Thanks.)



Thursday, October 12, 2017

Friday, October 13, 2017

Deadlift
3@ 60%
3@70%
3+@78%
AMAP@60%

15 AMRAP
10 Wall Balls (20/14)
15 KB Swings, AM (53/35)
25 Ab Mat Sit Ups



If you've seen Kristy around the box throwing around tires, atlas stones or kegs...there is a reason! On Saturday while we are throwing down in the Monster Mash, Kristy will be competing in a Strongman Competition in Wisconsin! This type of training is something I've never been involved with, and I have great respect for anyone that takes it on. I can't wait to see pictures and hear all about it. Sorry we can't be there to cheer you on Kristy, good luck!





Wednesday, October 11, 2017

Thursday, October 12, 2017

Push Press 5-5-3-3-1-1

18 Minute EMOM, Alternating
Run 100 M
8 DB Push Jerk (50/35)
Row (150/125)

Finisher: 5x5 Strict Chin Ups



Look at the expression on her face!!! I'm so proud of this girl. Nicole comes in every day with such a positive and fun attitude. She's come so far since she started, and our Power Clean day was another example of how determination will get you there. After several PR attempts C. Josiah offered to record her so that she could see JUST how close she was. Well....she got it while he was taking the video! Congrats on your PR Nicole!






Monday, October 9, 2017

Wednesday, October 11, 2017

Skills:
Bar MU's / Squat Snatch Review (work up to WOD weight)


WOD:
10 Rounds
3 Hang Squat Snatch (135/95)
3 Box Jumps (30/24)
3 Bar MU's
(Must jump for RX)

Bar MU Sub Burpee C2B


Finisher: 50 Push Ups


Don't forget that on Friday we will be closing the box promptly at 10:30 AM! The morning classes will be running as usual. Be aware that we will be cleaning the mats Thursday evening. With that in mind, we will be hiding all of the chalk buckets! So if you are planning to do anything specific that day, realize it will be chalk free. Saturday you guys can use all the chalk your hearts desire!

Sunday, October 8, 2017

Tuesday, October 10, 2017

Power Clean 1-1-1-1-1 (work up to heavy or 1rm)

4 Rounds
15 Power Clean (115/75)
200 M Run
15 Wall Balls (20/14)

Finisher: 25 Strict Pull Ups





I LOVE this picture! As we head into a day of power cleans, it is a perfect example of something people struggle to do every single day at the box. Notice that Franny's hips are fully extended, her shoulders are shrugged and her arms are still perfectly straight. This is a beautiful thing! So many times people pull too early, and let their arms do the work. Franny is working hard to use the full power of that rapid hip extension. Great job Franny!

Monday, October 9, 2017

Back Squat
3@ 60%
3@70%
3+@78%
AMAP@60%

Jeremy
21-15-9
OHS (95/65)
Burpees

Finisher: 25 Superman/GHD Ext


Today Noelle ran the Chicago Marathon! This is a huge accomplishment in and of itself, but what makes it even more impressive is that it's not her first one. Today Noelle completed her 10th marathon! Her goal is to run a marathon in all 50 states. That is quite a goal. Good luck Noelle!



Tuesday, October 3, 2017

Friday, October 6, 2017

Clinic: Rope Climbs

WOD:
15 AMRAP
20 Kettle Bell, AM (53/35)
15 Burpees
10 Clean & Jerk (115/75)
2 Rope Climbs

Finisher: CrossOver Symmetry

This lady right here.....
A few months the ago I went in to do an evening class. I remember how nervous I was because it had HSPU's. HSPU's are one of those skills that I've worked on for years. One day I have them, and the next week I can't do one. I ended up spending a lot of time standing in front of the wall in silent prayer.
After the WOD I was watching the next class and Jen was doing the WOD. I had never really watched her do HSPU's before. I looked over and she was like a pogo stick, popping out HSPU's like nothing. It was amazing to watch, and I was beyond impressed!
Last week she was practicing for the clean ladder and was stuck at a certain weight. She left upset, frustrated with the attempts. She came in Sunday, and showed us once again that she's unstoppable. When she approached the elusive weight in the ladder, she was understandably nervous. After an initial failed attempt, she got right back on and successfully got the clean like a boss!
Congrats in all that you are accomplishing Jen!

Sunday, October 1, 2017

Monday, October 2, 2017

Strength: Deadlfit

                5 @ 55%

                5@65%

                5+@75%

                AMAP@55%
WOD: 5 Rounds

            8 HSPU's

           10 K2E

           12 DL (155/105)

           25 DU's
Finisher: 50 Superman/GHD Ext



Thanks to the Coaches for spending time with our Monster Mash competitors today! They did a mock up of the Clean Ladder so that the athletes could get a feel for what it's like on the competition floor. The energy in here was absolutely amazing, and that was just a few of us hanging out watching during Open Gym. I can't wait to feel the energy that Saturday. Don't forget to save the date and come cheer them on!

Saturday, October 7, 2017

Team WOD!

20 Minute AMRAP, with a Partner:

5 Chest-to-bar Pull-ups
10 Hand Release Push-Ups
15 Kettlebell Goblet Squats (53#/35#)

One Partner runs 200 Meters while the other works on "Cindy Plus". Swap every 200 Meters and start where your Partner left off. If the rain comes early, we can bring in the rowers and AD's!


Last Saturday it stuck me how many couples, and families we have at CFSG. It's fun and heart warming to watch the dynamics. I remember a moment years ago, that struck me. It was a couple that had just started, and there were box jumps in the WOD. Each time the wife went to the box, her husband stopped what he was doing and went over to stand by her, wanting to make sure she was safe. Nowadays that lady is jumping on her own and busting out T2B. In the beginning though, she had her coaches and her partner watching over her. That's just one example, out of so many. 

See you guys at the box! 


Thursday, October 5, 2017

Skill/Strength: Ground to Overhead Review, Work up to WOD weight

WOD #1

12-9-6 reps, for time of:
Ground To Overhead (185/125)
Bar Muscle Up
Rest 5 Minutes
WOD #2

15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Push Ups
Run 200m
Finisher: 25 Chin Ups



Ladies, did everybody see the "5 Favorite Things" evite Kim posted on the athletes page? Make sure to respond YES and mark the date in your calendars! If you can't find the link or are not on FB, shoot me a text and I'll forward it. Cant wait, it will be so much fun!

Wednesday, October 4, 2017

Strength:
7 EMOM

1 Squat Clean

1 Hang Squat Clean

2 Push or Split Jerks

WOD:
13 AMRAP

Row 1000

-then-

Remaining Time:

10 Front Squat (95/65)

15 Push Press

20 Ab Mat Sit Ups




So today's 9:30 class turned into an impromptu LuRong WOD. For those of you unfamiliar with LuRong, each week the athletes have to do a WOD which is part of their score. They always offer 3 levels for people to choose from. In prior years the levels were usually somewhat close to each other. If something like thrusters were involved, the 3 levels for women might be 35, 55 and 75 lbs. This year though, LuRong seems to be trying to separate the leaders of the pack. The hardest level is more than a step above, it's a leap!

This weeks challenge WOD includes lateral box jumps. The word "lateral" is important. The athlete has to jump SIDEWAYS onto the box. For the highest level, there is not stepping. The height of the boxes are 30/24 for men/women. This is incredibly difficult and completely scary! Not only that, but the KB weight is 70 and 53. This WOD is no joke.

Today this badass did the LuRong WOD at the top level! Michelle came off of a Mexico vacation and still managed to take this thing on, 24 inch lateral box jumps and all. Congrats Michelle!

Tuesday, October 3, 2017

Bench
3@ 60%
3@70%
3+@78%
AMAP@60%

21-15-9
Power Snatch (115/75)
Ring Dips

Finisher: 50 Push Ups


Please look for the post regarding our Christmas Party this year! It will be held on Saturday, December 9th. Make sure to mark your calendars and save the date!

Friday, September 29, 2017

Saturday, September 30, 2017

Team WOD:

100 Cal Row

100 Box Jump Overs (24/20)

100 Deadlift (115/75)

100 Wall Balls (20/14)

100 Push Ups

100 Wall Balls

100 Deadlift

100 Box Jump Overs

100 Cal Row

One partner rests while the other works. Split reps any way you want. 30 Minute time cap!


So that's Alex hitting 445.....wow!

Remember that there is a BBC meeting at 10:30 following Team WOD! Everything gets kicked off on Monday, and you should be ready to hit the ground running. If you have numbers to turn in, please add them in the comments on the post in the BBC page. Let's get this started folks!

Thursday, September 28, 2017

Friday, September 29, 2017

Strength:  8 Minute EMOM

1 High Hang Power Clean + 1 Hang Power Clean + 1 Squat Clean

WOD:  3 Rounds

400M Run
7 Squat Cleans (155/105)
15 Ring Dips

Finisher:  Strict Pull Ups 5x5



I bet Matt A. $5 that he could do a ring muscle up tonight. By the end of the class I was a little richer and he had a new skill to his name. Congrats!

Wednesday, September 27, 2017

Thursday, September 28, 2017

Skill:  Pistols

WOD:  For Time

50 KB's, AM (53/35)
40 Pistols, Alternating
30 Burpee Box Jumps (24/20)
20 DB Shoulder to Overhead (50/35)
10 Muscle Ups

Finisher:  Crossover Symmetry


Reminder, the BBC meeting is this Saturday at 10:30am.


Tuesday, September 26, 2017

Wednesday, September 27, 2017

Skill:  DU Clinic

Strength:  Squat Snatch 2-2-2-2

WOD:  8 Minute AMRAP

3 Squat Snatch (135/95)
25 Double Unders

Finisher:  150 AbMat Sit Ups For Time


Before tonight's Lurong WOD Jen S. told me she couldn't do pull ups. When I told her I fully believed she could, she set a goal to get 1. I told her five and the smile on her face when she got SEVEN was priceless. Congrats, Jen! I am so happy for you.

Monday, September 25, 2017

Tuesday, September 26, 2017

Strength:  Strict Press

5 @ 55% 1RM

5 @ 65%

5+ @ 75%

AMAP @ 55%

WOD:  Tabata

Wall Ball Squat Cleans (20/14)

Push Press (75/55)

KB's, AM (53/35)

Push Ups

Finisher:  3 x 10 DB Shoulder Press


Congrats to Jeremy and Mike B. who both PR'd their squat cleans! Both lifts looked smooth and I won't be surprised to see these guys lifting even heavier very soon. Great job!

Sunday, September 24, 2017

Monday, September 25, 2017

Skill:  Kipping T2B/K2E Clinic

WOD:  3 Rounds

10 Front Squats (155/105)
15 Box Jumps (24/20)
20 T2B

Finisher:  25 Chin Ups


Thank you to Luke, Rebecca, Jess and Angela for all their work putting together another successful and fun golf outing. It was incredible to see so many people out to support such a wonderful family.

Friday, September 22, 2017

Saturday, September 23, 2017

Team WOD:  For Time with a Partner

150 Wall Balls (20/14)
300 Double Unders
100 Hang Power Cleans (135/95)
200 AbMat Sit Ups
800M Run (together)

*one partner works while the other rests


Congrats to Dana on her first RX today! Great job!

Thursday, September 21, 2017

Friday, September 22, 2017

Strength:  Weighted Pull Ups 3-3-3-3-3

WOD:  3 Cycles

5 Minute AMRAP

5 Box Jump Up and Overs (24/20)
10 Dumbbell Shoulder to Overhead (35/20)
15 Dumbbell Snatch, Alternating (35/20)

Rest 1 Minute Between Cycles

Finisher:  Bent Over Barbell Row 10-10-10


Hailey and Rose had a few laughs teasing their Dad during the mobility portion of today's class. I am so excited that he has decided to join the girls in class! Welcome, Jason!

Wednesday, September 20, 2017

Thursday, September 21, 2017

Strength:  Overhead Squat 3-3-3-3-3

WOD:  12 Minute AMRAP

200 M Run
5 OHS (115/75)

Finisher:  25 Chin Ups


Congrats to Cara on a HUGE clean PR! I am constantly amazed by how strong this woman is. Great job!

Tuesday, September 19, 2017

Wednesday, September 20, 2017

Strength:  Clean and Jerk 2-2-2-2

WOD:  For Time

800M Run
-then-
3 Rounds
10 Power Clean and Jerk (135/95)
15 T2B
-then-
800M Run

Finisher:  100 AbMat Sit Ups


The first group of Lurong athletes tackled the benchmark wod tonight and did great! I can't wait to watch them get faster and stronger over the next six weeks.

Monday, September 18, 2017

Tuesday, September 19, 2017

Strength: Back Squat

5 @ 55%
5 @ 65%
5+ @ 75%
AMAP @ 55%

WOD:  For Time

1K Row
100 Air Squats
75 KB's, American (53/35)
50 Push Press (75/55)
25 Wall Ball Squat Cleans (20/14)

Finisher:  5 x 5 Ring Dips


If you would like to participate in the next cycle of BBC please add your name and maxes to the sheet asap. Thanks!

Sunday, September 17, 2017

Monday, September 18, 2017

Strength:  Power Snatch 2-2-2-2-2

WOD:  3 Rounds

50 Double Unders
21 Lateral Barbell Burpees
7 Power Snatch (135/95)

Finisher:  Crossover Symmetry

The Lurong Challenge officially begins tomorrow. Best of luck to all of our athletes competing!

Friday, September 15, 2017

Saturday, September 16, 2017

Team WOD:  For Time with a Partner

800M Run (together)
100 Burpee Box Jump Overs (24/20)
100 Thrusters (115/85)
100 T2B
100 Air Squats
800M Run (together)

*split reps any way. One works while one rests


The endurance class took on the "Triple Threat" wod tonight. I am so proud of this group and the heart and effort they showed. Great job!

Thursday, September 14, 2017

Friday, September 15, 2017

Strength:  Squat Clean + Front Squat 1-1-1-1-1

WOD:  12 Minute AMRAP

2 Squat Cleans (155/105)
5 Pull Ups
10 Push Ups
15 Air Squats

Finisher:  100 AbMat Sit Ups


Lurong athletes, tomorrow is weigh in day! I will be at the box during the following hours..

5:00-7:00am
8:15-11:00am
5:00-8:00pm

Remember to wear tight fitting clothes. I can't wait to kick this challenge off.

Wednesday, September 13, 2017

Thursday, September 14, 2017

Strength:  2k Row, Max Effort

WOD:  8 Minute AMRAP

8 Goblet Squats (53/35)
10 KB's, AM (53/35)
12 AbMat Sit Ups

Finisher:  400M Run


Congrats to Nicole on her first handstand! Great job, lady!

Tuesday, September 12, 2017

Wednesday, September 13, 2017

Strength:  10 Minute EMOM, Alternating

3 Deadlift (75-85% 1RM)
3 Strict HSPU

WOD:  For Time

25 Deadlift (225/155)
Rest 1 Minute
50 T2B
Rest 1 Minute
25 HSPU
Rest 1 Minute
100 Double Unders

Finisher:  50 Superman/GHD Extensions


The first comp wod will be officially released this Friday but by the look of the hint it is going to be a lot of fun!

Monday, September 11, 2017

Tuesday, September 12, 2017

Strength:  Bench Press

5 @ 55% 1RM
5 @ 65%
5+ @ 75%
AMAP @ 55%

WOD:  15-12-9-6

Hang Power Clean (135/95)
Front Squat (135/95)
Burpees

Finisher: 25 Strict Pull Ups


It was very cool to see Oakley White repping out strict pull ups and handstand push ups after the kids class tonight. There is no doubt this girl is going to be a beast just like her mom, Lisa!

Sunday, September 10, 2017

Monday, September 11, 2017

WOD:  9/11 Tribute WOD

For Time

2001 M Row or Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (115/85)
11 Burpee C2B Pull Ups
11 Power Cleans (115/85)
11 HSPU's
11 KB's (70/53)
11 T2B
11 Deadlifts (115/85)
11 Push Jerks (115/85)
2001 M Row or Run (1.25 miles)


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.