Monthly Archives: June 2014

Thanks to all the Homer Glen peeps who came out to CrossFit Mokena for the hero WOD for PCF Toppen. STRENGTH Front Squat to low box @60%, 8×2 METCON (For time) 100 double unders 80 air squats 60 pull-ups 40 box jumps 24/20″ 20 burpees CORE Ab rollers, 3×20

Joe and dean at the Muncie CrossFit Downtown Throwdown.. Joe and Maggie are competing this weekend in a team at QC CrossFit, wish them luck. This is a good read if you are thinking of competing the sport of CrossFit. Five things needed to become a successful competitor http://rhodeblocks.com/5-things-need-become-successful-competitor/ STRENGHT 10×1 OTM Snatch @70% CONDITIONINGContinue reading “SATURDAY”

Updates for Sunday’s hero wod at CrossFit Mokena in memory of PFC Toppen. Registration will start at 9am and there will be a minimum of $10 donation. It will start out with rx men and women then scaled men and women. Everyone will be parking in the back of the building. To help save spaceContinue reading “FRIDAY”

Should I go RX’d or scaled? That is the question for a lot of Crossfitters. When you are a newbie it’s simple you scale and for the high level CrossFit athlete it’s RX’d all the way. There is another category, the middle category. This crossfitter has been crossfitting for a while but doesn’t have everythingContinue reading “THURSDAY”

STRENGTH 10×3 Strict HSPU OT1:30 Then Handstand hold facing wall, 2x max hold- rest 1:00 between efforts METCON (AMRAP in 12) 5 Burpees 10 Box Jumps @24/20″ 15 KB SDHP @50/35# CORE 50 pickpockets @20/15#

A nice side dish for this weeks recipe, it’s a bit of Paleo comfort food. So even though it is healthier for you, you still don’t want to pig out on it. The hardest part about making this dish is getting the consistency of the sauce just right. Too thick and it’ll be gummy orContinue reading “TUESDAY”

Great job to Joe, Dean, and Luke for there finishes at the Downtown Throw Down this past weekend. STRENGTH 1RM Split Jerk METCON (For time) 100 wallballs 100 double unders 20 ring muscle ups

Be sure to look for updates today. These three are competing at the Downtown Throw-down in Muncie Indiana today, good luck guys!! STRENGHT Front Squat @50%, 10×2 OTM ACCESSORY 3×30 alternating barbell lunge on back rack @AHAP METCON (AMRAP IN 7) 30 double unders 20 KB swings @50/35# 10 t2b Rest 5:00 -then- (For time)Continue reading “SATURDAY”

Hand rips are not fun. They take days of healing and can be longer if your hands get too dry and then start to crack. A good way to prevent this is to keep your calluses sanded down. You can use a callus remover to smooth them out. You don’t want to make them completelyContinue reading “FRIDAY”

We just got these muffins and they are awesome! They are a paleo English muffin, made with only 6 ingredients. So if you are trying to stay paleo and healthy this is a great alternative for toast at breakfast or even a bun for sandwiches. http://www.mikeysmuffins.com STRENGTH (OTM for 8) 3 push press @50% ACCESSORYContinue reading “THURSDAY”

Here are some more competitions close by. The Galt Games Summer Classic (08/16/14 and 08/17/14) Registration Page: https://www.eventbrite.com/e/the-galt-games-summer-classic-2014-chicagos-premier-fitness-competition-tickets-11652144879 Standards for RX and Scaled: http://www.atlasperformancechicago.com/schedules/galtgame-chicago-crossfit-competition-2014/ Clash At the Coliseum (08/23/14) Registration Website:https://www.eventbrite.com/e/clash-at-the-coliseum-registration-11459998163?aff=affiliate1 Info page:http://www.rxcompetitions.com/2014/05/ethos-fitness-events-clash-at-the-coliseum/ The Jack of All Trades Games (09/06/14) Info/Registration Page: http://www.crossfitcu.com/thejack2014/ The Event 2: Fall Brawl (09/13/14 and 09/14/14) Division Info Page:http://www.fitbodiescrossfit.com/the-event RegistrationContinue reading “WEDNESDAY”

courtesy of http://nomnompaleo.com These aren’t quite as crispy as fried spuds but they’re tasty and easy to make. Plus, you can totally switch up the seasonings and your taste buds won’t get bored. Cook up a meat and use these as the side dish. 2 large garnet yams 2 tablespoons of coconut oil, melted (IContinue reading “TUESDAY”

STRENGTH (12 minutes to find) 1RM Floor Press ACCESSORY Bent over rear delt flys – 4×20 METCON (3 rounds for time of) 400 meter run 14 Alt. KB snatches @ 70/50# 7 bar muscle ups

A LITTLE BEFORE AND AFTER PIC Teresa was one of our first. She started in January and with a lot of hard work is looking good! STRENGTH MAX EFFORT METCON (AMRAP IN 16) 50 double unders 20 Pull Ups 40 Back Squats @95#/65# 20 Pull Ups 30 Back Squats @95#/65# 20 Pull Ups 20 backContinue reading “SATURDAY”

HERE IS A GOOD ARTICLE ABOUT BEING NEW TO CROSSFIT. Ten tips for the CrossFit newbie http://crossfitanaerobicinc.com/why-crossfit/10-tips-for-crossfit-newbies/ STRENGTH MAX EFFORT METCON (3 rounds for time) 15 OHS 115/75# 15 dips

REMEMBER SHIRT MONEY TOMORROW! STRENGTH MAX EFFORT METCON (3 rounds for time) 20 Kettlebell swings @50/35# 15 Wallball sit up throws 20/15# 400m run

HERE IS A RECIPE TO HELP YOU GET THROUGH THAT FEELINGG OF WANTING SOME JUNK FOOD. LIKE PIZZA ON FRIDAYS!!! BACON CRUSTED PIZZA courtesy of paleotable.com Prep Time: 10 minutesCook time: 25 minutesYield: 2-3 servings Ingredients: nitrate-free bacon – 1 pound your favorite pizza toppings – I used Roma tomatoes, kalamata olives, marinated artichokes, andContinue reading “WEDNESDAY”

Next competition you guys may want to get a CrossFit Homer Glen team ready for is The Garage Games Bare-Bones 3rd annual freedom Challenge July 12th. Here is the link to check out what your team would have to do. It’s not your regular type of CrossFit competition. Bare Bones 3RD Annual Freedom Challenge STRENGTHContinue reading “TUESDAY”

If you haven’t heard we are putting an order in for shirts again. They will be same material and design. Ladies cut, unisex cut, and the ladies tank top. This time we are going to offer the t-shirt in black or blue. So write your name on the board at the gym and put yourContinue reading “MONDAY”

STRENGTH 1. Max reps strict chest to bar pull-ups 2. (EMOM for 4) 8 wide grip behind the neck METCON (7 rounds for time) 7 pull-ups 7 OHS @135/95#

I think we need som CrossFit Homer Glen Team in this. Who’s going to make one and rep the gym! STRENGTH 2 Deadlifts @60% OTM for 8 METCON (5 rounds for time) 25 Deadlifts @135/95# 25 sit-ups

We are going to be doing some testing soon! Be prepared to ring the P.R. Bell STRENGH Snatch METCON (AMRAP in 13) 10 Kettlebell thrusters right arm @50/35# 10 Kettlebell thrusters left arm @50/35# 20 box jumps @24/20″

If anyone is interested in doing a CrossFit competition, either for fun, just to say you did one, or because you would like to get into the sport side of CrossFit then you should think about doing the Arsenal Downtown Throwdown Saturday June 21st. It will be a nice small competition perfect for someone whoContinue reading “WEDNESDAY”

Paleo Chicken Salad (Ingredients:) 2# cooked chicken 1 cup grapes, halved ~.5 cup apple, peeled and chopped (optional) .5 cup onion, chopped (I like red, scallions are also good) 2-3 stalks celery, chopped (or .5 cup) .5 – .75 cup pecans, chopped (optional) .75 – 1 cup Paleo Mayo 1.5 – 2 tsp Trader Joe’sContinue reading “TUESDAY”

Big thanks to everyone who helped out with grilling, brining food, and the set up, this past Saturday with the Murph day cookout. Everyone that participated in the Murph WOD did an amazing job and I think it would of made Murph proud. Let’s keep working hard and get big PR’s on next years Murph.Continue reading “MONDAY”