Wednesday

WOD

Push Jerk 3-3-2-2-1

Then, after a brief rest:

1000m Row

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Tuesday

Summer's officially here, time to take advantage of all the fresh produce available. Eat up, "go green" and have fun doing it.

WOD

3 rounds for time of:

800m Run

30 KB Swings

30 Pullups

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Monday

Sorry Cosmo, no straw hats for these farmer walks.....

WOD

Press 3-3-3

Rest 10 minutes

3 Rounds for time:

21 Squats
15 Ring Pushups
21 Double-unders

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Saturday

Some outstanding performances today. Nice work everyone.

WOD

Farmer's walk 200m
10 Burpees
Backwards run 200m
35 Squats
Farmer's walk 200m
10 Thrusters
Backwards run 200m
35 KB Swings
Farmer's walk 200m

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Friday

R.I.P. Michael Jackson


WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups/Body Rows

Post number of pull-ups completed for each round to comments.

Thursday

Welcome back John!

WOD

For time:

30-20-10

Dumbbell Thrusters

Sumo Deadlift High-Pull

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Wednesday

ATTENTION: WEDNESDAY CLASSES ARE 4:30 PM, AND 6:00 PM


WOD

For time:

50-40-30-20-10

Double-Unders

Situps


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Tuesday

WOD:

Front Squat

3-3-3-3

Rest 10 minutes

10 rounds for time:

5 Pullups
10 Pushups
15 Squats


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Monday

T-Shirts, I have had some requests for T-shirts in the last couple of weeks and it's time to get some. If anyone is interested in a CF DuPage shirt let me know. They are the ones with the name/logo that I wear pretty much every day. Send me an email with size/quantity/color preference.

WOD

21 Kettlebell Swings
3 Burpees
18 KB Swings
6 Burpees
15 KB Swings
9 Burpees
12 KB Swings
12 Burpees
9 KB Swings
15 Burpees
6 KB Swings
18 Burpees
3 KB Swings
21 Burpees

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Saturday

"Psychadelic CrossFit."


WOD

5 Rounds For Time:

400m Run

30 Situps

15 Deadlifts


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Friday

ATTENTION!!!

Today's schedule has changed. Class Times are as follows:

4:30 PM, and 6:00 PM

Call Nate if yo have any questions. 630-940-8353.

WOD

3 rounds for time of:

Handstand push-ups 5 reps
Bench press 10 reps
Push press 15 reps
Ring Dips 10 reps

Thursday

Today Ed showed us outstanding intensity, I don't know where it came from, but I hope we see it again. Great job today, and just know you'll have to work immensely harder if you ever want to see Che on my website again. BAM! Seriously though, that was motivating.

WOD

For time:

15 Pullups
35 Wall-ball Shots
35 Kettlebell Swings
20 Wall-ball Shots
20 Kettlebell Swings
15 Pullups

Wednesday

WOD

"Going back to basics"

Today is going to be a heavy technique day, focusing on perfecting some basic movements.

3 intervals, each for time of:

200m Row

10 Thrusters

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Tuesday

WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Video courtesy of CrossFit Inc.

Monday

Anyone care to try this?

WOD

4 rounds for time of:

400m Run

25 Pullups

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Saturday

WOD

"Fran"

21-15-9 rep rounds of:

Thrusters 95#/65#

Pullups

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Friday

A disturbing image, but is it really surprising? Here is an interesting article on yet another reason why not to eat High Fructose Corn Syrup.

WOD

5 rounds for time:

45 lb. Overhead Walking Lunge, 20 steps

15 Burpees

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Thursday

Here is a book review on a book entitled "The Omnivore's Dilemma". I haven't read it, but I have watched a handful of lectures and interviews with it's author, Michael Pollan. He knows his stuff and some of the information he puts out is simply staggering. For instance, a McDonald's chicken nugget is %56 percent corn. Learn about nutrition, the internet is vast and there is a lot of great info out there, along with 50 times more crap. Don't waste your efforts in the gym by eating poor quality foods. You can start anywhere by following a few simple steps/guidelines:

1. Shop the perimeter of the grocery store, there is nothing of use down those aisles.
2. If it wasn't around 200 years ago, you probably shouldn't eat it.
3. If it has to be advertised, pass. You don't see commercials for broccoli.
   

This is hardly a comprehensive list, but we should all make an effort to be conscious of what we use to fuel our bodies.


WOD

5 rounds for time of:

Hang clean, 15 reps
12 Ring dips
21 Sit-ups

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Wednesday

Lesson learned Tim, don't leave your water unattended.....

WOD

Back Squat 1-1-1-1-1-1-1 reps

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Tuesday

"Hey, where ya goin with that kid?!"


WOD

"3/4 Cindy"

Complete as many rounds as possible* in 15 minutes of:

5 Pullups
10 Pushups
15 squats

Can anyone go minute-for-minute? More? I hope so.

*AMRAP, you'll see it again and again, I promise.

Monday

"…we have not spent the last 65 million or so years finely honing our physiology to watch Oprah.

Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome.

We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live.

And that is the purpose of exercise." -Mark Rippetoe

WOD

4 rounds for time:

400m Run

35 Squats

10 Presses

Post times to comments.

I just found out this is going on. If anyone is interested, this is a good opportunity to see some high level weightlifting. Info can be found here. And tickets are free.

WOD

30 Kettlebell clean and push-press
30 Kettlebell swings
25 Kettlebell clean and push-press
25 Kettlebell swings
20 Kettlebell clean and push-press
20 Kettlebell swings
15 Kettlebell clean and push-press
15 Kettlebell swings
10 Kettlebell clean and push-press
10 Kettlebell swings
5 Kettlebell clean and push-press
5 Kettlebell swings

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FRIDAY!!!!!!!!!!!!!!!!

Do my eyes deceive me? Or is that arm straight? Bam!

WOD

Deadlift
3-3-3

Rest 10 minutes.

Filthy 25's

25 Box Jumps
25 Jumping pullups
25 Kettlebell swings
Walking lunge, 25 steps
25 Knees to elbows
25 Push press
25 Back extensions
25 Wall ball shots
25 Burpees
50 Double unders.

Post loads and times to comments.

Thursday

Here is some interesting info, Kelly Starrett of San Francisco CrossFit shares some insight on the risks of using ibuprofen to treat muscle soreness. Nuff said.

WOD

For time:

21 Thrusters
21 Sumo deadlift high-pull

400m run

15 Thrusters
15 Sumo deadlift high-pull

400m run

9 Thrusters
9 Sumo deadlift high-pull

Post times to comments.

Fish Oil, if you're not supplementing with it, you should be. I'll give you the short list of reasons.

• Fish oil stimulates blood circulation, increases the breakdown of fibrin, a compound involved in clot and scar formation, and additionally has been shown to reduce blood pressure. That's good news if you have a circulation problem, like vericose veins.
• Can lower your cholesterol, and decreased risk in subsequent heart attacks, and improved survival rate of heart attacks.
  
• Recent studies have suggested that fish oil may reduce the risk of depression, and importantly, suicide risk.
• Omega-3 Fatty Acid exert neuroprotective action against Parkinson's disease and Alzheimer's disease.Overall anti-inflammatory properties, good for recovering from our WODs.

That's the short list, a simple internet search can yield hundreds more results. Fish oil, krill oil or vegeterian sources of DHA Omega-3 supplements are cheap, easy to take, and are sold nearly everywhere. Invest in yourself, and your health. Aim for 3 grams a day.

WOD

For time:

800m run

5 rounds

5 Pullups
10 Pushups
15 Squats

400m run

15 Burpees
25 Kettlebell Swings
35 Box Jumps

Post times to comments

Tuesday

We should figure out how to incorporate this into a WOD.....

WOD

Back Squat

3-3-3-3-3

Rest 10 minutes

3 rounds for time of:

Dumbbells split clean, 15 reps
21 Pullups

Dumbbell split clean - video [wmv] [mov]

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