Monthly Archives: May 2014

METCON “Murph” (For time) 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., whoContinue reading “SATURDAY”

Don’t forget tomorrow we are doing our Memorial Day Murph. We will be doing the workout from 9-12. No sign up for class required, just show up ready to warmup and workout. At 12 we are going to grill some meat and eat. Bring the family, a side dish, and your choice of drink. STRENGTH/SKILLContinue reading “FRIDAY”

STRENGTH/SKILL CLEAN METCON Tabata each movement for total reps (20 seconds of work, 10 seconds of rest) Chest to bar pull-ups Rest 1:00 HSPU Rest 1:00 Wallball sit-up throws Rest 1:00 Pistols

STRENGTH Pullups METCON (For time) 100 double unders 100 burpees

STRENGTH Back Squat OT2:00 METCON (For time) 12 deadlift @225/155# 40 wallball shots @20/15# 9 deadlift @275/185# 30 wallball shots @20/15# 6 deadlift @315/215# 20 wallball shots @20-15# 3 deadlift @365/235# 10 wallball shots @20/15#

CLASSES @ 8:30AM, 9:30AM, and 10:30AM STRENGTH Front squat 65%x3, 70%x3, 75%x3, 80%x3, 85%x3 METCON (For time) 15-12-9 Thrusters @135/95# 8-6-4 Muscle ups

STRENGTH Deadlift from 1″ deficit 60%x3, 70%x3, 80%x3 METCON 1 (AMRAP in 5) Squat Clean & Jerk @165/110# Rest 5:00 METCON 2 “KB Randy” 75 KB snatches @50/35# *use either hand as much as want and break up as needed

STRENGTH Power Snatch OT2:00 5×2 METCON Death by burpees * 1 burpees minute one * 2 burpees minute two * 3 burpees minute three This continues until you don’t make the number of burpees in the given minute. When you fail to make the burpees in the minute you rest 1:00 then drop down threeContinue reading “FRIDAY”

METCON PYRAMID DOUBLE “HELEN” (For time) Run 1200 meters 63 kettlebell swings @50/35# 36 pull-ups Run 800 meters 42 kettlebell swings @50/35# 24 pull-ups Run 400 meters 21 kettlebell swings @50/35# 12 pull ups

Couple of schedule updates. Starting this SATURDAY there will be a 10AM class added in addition to the 9AM. Following the 10am class there will be open gym from 11-12. Very excited to be adding classes as our family grows. Don’t forget there is a 12 person max on class. Don’t forget to get signedContinue reading “WEDNESDAY”

Meatloaf for Fitness Ingredients: 30oz of ground beef 20P 15oz of ground turkey 10P 1cup of almond flour 37F 2 eggs 2P 9 slices of uncured bacon 3P 1cup of homemade tomato sauce (recipe below) 1C Spices of your choice Recipe for the tomato sauce: 15oz of fire roasted tomatoes 2C 2 roasted red peppersContinue reading “MONDAY”

STRENGTH *add 5# to training max Push Press OT2:00 60%x3, 65%x3, 70%x3, 75%x3, 80%x3 CONDITIONING (3 rounds) 800 meter run Rest 1:00 400 meter run Rest 1:00 300 meter run Rest 1:00 200 meter run Rest 1:00 100 meter run Rest 1:00

STRENGTH Deadlift OT:20 12×1 @65% METCON (4 rounds for time) 10 deadlifts @225/155# 10 burpee over the bar

STRENGTH Hang Power Clean 5×2 OT2:00 METCON (3 rounds for time) 20 box jump overs 24/20# 20 shoulder to overhead 95/65#

METCON (For time) 800 meter run 50 thrusters @105/75# 800 meter run

STRENGTH Pull-ups METCON (10 rounds for time) 10 T2B 2 power snatches @75% of 1rm power snatch

Congrats to Bridget for finishing regionals in 26th place, even though she was injured and beat up she managed to fight until the end. PROUD OF YOU!! STRENGTH *add 10# to your training max Back Squat OT2:00 60%x3, 65%x3, 70%x3, 75%x3, 80%x3 METCON (AMRAP in 12 minutes) 20 double unders 15 KB swings @50/35# 10Continue reading “MONDAY”

2014 Reebok CrossFit Games Regionals day 2! At home WOD (4 rounds for time) 400 meter run 50 air squats

2014 Reebok CrossFit Games Regionals starts today! At home WOD (2 rounds for time) 50 mountain climbers 40 sit-ups 30 burpees 20 push ups 10 squat jumps

Remember Friday and Saturday we will be closed for the regionals. I will post an at home workout on both of those days for you to do if you would like. METCON (For time) 400 meter run 10 strict pullup 400 meter run 20 c2b pullups 400 meter run 30 Kipping pullups 400 meter run

Times for this weekend at Regionals. This is when the women’s workouts start each day. FRIDAY MAY 9 (Women’s Event 1 & 2) 1:00 – 1:15 p.m. Heat 1 1:15 – 1:30 p.m. Heat 2 1:30 – 1:45 p.m. Heat 3 1:45 – 2:00 p.m. Heat 4 (Women’s Event 3) 3:55 – 4:15 p.m. HeatContinue reading “WEDNESDAY”

Remember we will be closed this Friday and Saturday. We will be going to the Reebok CrossFit Regionals to watch Bridget compete. If you can make it on Friday, Saturday, or Sunday that would be awesome. It’s at Navy Pier. In the next day or two I will put up what times she will beContinue reading “TUESDAY”

We had 4 athletes take part in the Palos half marathon this morning. Kristin was not able to truly run for the past month due to a calf injury and still managed to take 3rd in her age group with a time of 1:35 This was Christine’s first big race after having the twins aContinue reading “MONDAY”