Monthly Archives: August 2014

This Saturday, September 6 we will be closing the gym do to the Jack of all Trades competition. We will be having 5 teams compete there. This is amazing to have 20 of our members step out of their comfort zone and try something new. This will be a first competition for most of them.Continue reading “TUESDAY”

Thank you everyone who came out to FRIDAY Night Lights. It was another awesome success. Next one is at HOTside! STRENGTH Strict Press Against Bands OTM – 50% of press max as bar weight, 8×3 METCON (20 Minute AMRAP:) 200 Meter Run 10 Deficit HSPU (8″/5″) 12 Toes to Bar 30 Double Unders

Some schedule updates for everybody. Friday we are having Friday Night Lights so we are going to cancel the 5:30pm and the 6:30 pm class. So if you usually come to that class just come on in for Friday Night Lights, it’s for everyone and is the same as class but we invite people fromContinue reading “THURSDAY”

STRENGTH Power Clean + 2 Front Squats + Push Press – 1RM METCON (Tabata for total reps) 20 seconds on, 10 seconds off for 8 cycles of each movement Power snatch @95/65# Rest 1:00 Lateral squat jumps over the bar Rest 1:00 Jackknife V-ups *do all 8 intervals before going to the next movement.

STRENGTH Strict Press – 1RM METCON (21-15-9:) Overhead Squat @95/65# Double unders Ring dips

Congrats to Ken and Dave for competing in there first competition his past weekend at The Clash at the Coliseum. They finished 12th in the scaled men’s division. Jamie competed in the scaled women finishing in 17th. Luke and Joe ended in 6th place in he men’s RX’d division. TIME TO GET READY FOR THEContinue reading “MONDAY”

STRENGTH Snatch @70% 12×1, OT:30 CONDITIONING (30 minutes of) 800 meter run 10 wallballs 20/14# 400 meter run 8 wallballs 20/14# 200 meter run Rest 3:00

A little paleo treat! Remember these are still treats, just because it’s paleo doesn’t mean you should pig out on them. This is just a healthier way to eat junk food. To much of a paleo treat can still add on bad body weight. Try these on your next cheat day instead of cookies, youContinue reading “FRIDAY”

Another competition coming up September 20th that is hosted by CrossFit Joliet. It is close by and would be a great first time competition. There are scaled and RX divisions. Click the link below to check it and sign up. https://www.eventbrite.com/e/crossfit-joliet-steelmen-throwdown-tickets-12521300547?aff=es2&rank=1 STRENGTH Front Squat to Low Box – 1RM METCON (10 Minute AMRAP:) 7 DeadliftContinue reading “THURSDAY”

This weekend we have two teams going to Bloomington IL to represent CrossFit Homer Glen in a two person team comp. They will compete in The Clash at the Coliseum held at the US Cellular Coliseum. 101 S Madison St Bloomington IL 61701 US We have Dave and Ken representing us in the men’s scaledContinue reading “WEDNESDAY”

METCON Partner Filthy Fifty (For time:) 100 Box jumps @24/20# 100 Jumping pull-ups 100 Kettlebell swings @35/25# Walking Lunge, 100 steps 100 Knees to elbows 100 Push press @45/35# 100 Back extensions 100 Wall ball shots @20/14# 100 Burpees 100 Double unders

Thank you to everyone who came out and cheered us competitors on. It was a well ran comp and a lot of fun. CrossFit Homer Glen had a very successful weekend. On SATURDAY in the women’s RX’d division Bridget finished 1st place and Maggie finished 3rd place. In the men’s RX’d division Joe finished 11thContinue reading “MONDAY”

REMEMBER CLASSES CANCELLED FOR TODAY. WE PUT AN AT HOME WOD BELOW. IF YOU ARE COMING TO WATCH THE COMPETITION THE SCHEDULE AND ADDRESS IS BELOW AS WELL. Bridget is heat 2 of the Female RX division Maggie is heat 2 of the female RX division Joe is heat 1 of the male RX divisionContinue reading “SATURDAY”

CURRIED BEEF, BROCCOLI SLAW, & MUSHROOM FRITTATA MUFFINS Here’s what assembled to make 36 muffins: 1 onion, diced 1 heaping tablespoon of coconut oil 1 pound of mushrooms, thinly sliced 1 bag of broccoli slaw from Trader Joe’s 1 pound of grass fed ground beef 1 heaping tablespoon of curry powder coconut oil spray ½Continue reading “FRIDAY”

REMEMBER DO TO THE TRAINERS COMPETING IN THE GALT GAMES AT ATLAS CROSSFIT, SATURDAY CLASSES WILL BE CANCELLED. COME CHEER US ON!! STRENGTH Shoulder Press OTM Against hanging chains or bands- 50% of strict press max as bar weight, 8×3 METCON (20 Minute AMRAP:) 8 pull-ups 12 Pistols, Alternating 16 Double Unders

STRENGTH Anderson Back Squat – 1RM METCON (10 Minute AMRAP:) 5 Deadlifts @275/185# 10 burpees

We have some of our very own competing this weekend in The Summer Gult Games at Atlas CrossFit. On SATURDAY Maggie, Joe, Bridget, and Luke will be competing in the RX individual competition that starts at 8:30am to 5:30pm. On SUNDAY we have Maggie, Greg, Bridget, and Luke will be representing CrossFit Homer Glen inContinue reading “TUESDAY”

METCON Team WOD: (For time In Pairs complete the following) WOD 1 (3:00 AMRAP) Power Cleans @ 60% 1RM 3:00 Rest WOD 2 (8:00 AMRAP) 40 Squats 30 Push-ups 20 Pull-ups 10 Wall Walks 3:00 Rest WOD 3 (8:00 EMOTM) 1 partner performs Hang clean and a squat clean The other has an :30 AMRAPContinue reading “MONDAY”

METCON “ALYSSA” (For time) 50 Deadlifts @95/65# 150m Sprint 35m Bear Crawl 35m Burpee Long Jump 150m Sprint 40 Back Squat @95/65# 150m Sprint 35m Bear Crawl 35m Burpee Long Jump 150m Sprint 30 HSPU 150m Sprint 35m Bear Crawl 35m Burpee Long Jump 150m Sprint 20 Pistols 150m Sprint 35m Bear Crawl 35m BurpeeContinue reading “SATURDAY”

STRENGTH Back Squat OTM @55% Bar Weight + 25% Band Tension – 10×2 METCON (10 Minute AMRAP:) 5 Deadlifts @155/115# 5 Burpees 5 Wallballs @20/15#

Don’t forget to sign up for what you are bringing to the going away party SATURDAY. We will also be ordering t-shirts for Maggie tomorrow so get your money in so we can get it ordered. STRENGTH Power Clean – 1RM CONDITIONING (3 rounds:) 800m Rest 1:00 400m Rest 1:00 300m Rest 1:00 200m RestContinue reading “THURSDAY”

Since we have our going away party for Alyssa on SATURDAY I thought I would post a paleo side dish. A new take on deviled eggs. Courtesy of http://paleoleap.com/guacamole-stuffed-eggs/ Guacamole Stuffed Eggs Recipe SERVES: 4 PREP: 15 min. COOK: 10 min. Ingredients 6 large eggs; 1 ripe avocado; 1 tbsp. fresh lime juice; 1 tbsp.Continue reading “WEDNESDAY”

HAPPY BIRTHDAY LUKE STRENGTH Back Squat + 25% Band Tension – 1RM METCON “LAA” (8 rounds for time) 4 burpee + clean and jerk @115#/75# 4 Ring Dips 4 C2B pullups 4 Kettlebell Swings @70#/50# -then- 28 Squat Snatches @115#/75#

STRENGTH Power Snatch 1RM METCON (30-20-10 reps for time) Squat Cleans @95/65# Alternating KB Snatches @70/50#