Front Squats/T2B with Snatches

Posted by Coach on May 22, 2013
Posted in: WOD. Leave a Comment

941438_10200721646059332_1337071260_n

Thursday May 23, 2013

WOD
21-15-9
Front Squat (135/95)
T2B
Compare to 3/19/12

5:30 am
Mike H 4:20 Rx
Candice 4:59 35#
Maria 4:57 15#
Kevin B 6:20 95# Great Work…Welcome!

6:30 am
Ryan 8:01 95#
Juliana 5:45 75#
Mark K 7:29 15#

7:15 pm
Julie 15:48 85# (Great work ethic and no quit makes this extra special!!!)
Danielle 8:50 45#
Amy 6:28 45#
Olga 5:26 45#
Shane 5:53 95#
John M 3:34 65#
Mike Mc 3:28 95#

 

Skill/Strength:
Squat Snatch
5▪3▪2▪1▪1▪1
Work for 1RM

Warm Up:
3 Rounds of
200m Run
7 Empty Bar OHS
7 Pull-Ups
7 GHD HX
DROM
Burgener as Group

 

Open Gym/Yoga/CF Kids

Posted by Coach on May 21, 2013
Posted in: News. 4 comments

images-8

Wednesday May 22, 2013

Open Gym: 9:30-11:30am/6:00-8:00pm
Yoga: Noon/8:00pm
CF Kids: 3-6 years 3:30-3:50
CF Kids: 6-12 years 4:00-4:30

News/Notes:

CF Kids today!!.  Classes for CF Kids 3-6 years old will be at 3:30 and kids 6-12 years at 4:00-4:30.  This great service will continue to be free to CFB athlete’s children through the remainder of May.  Membership for CF Kids will apply June 2 with the option of  a 12 or 24 visit card.  You can sign up for the program with us in the office.  Get your kids involved in what you love to do.  Let them experience teh same euphoria you go through.  Get them in the game, I promise they will have a blast!
The Regionals are coming fast at Navy Pier May 31-June 2.  Many of us have our tickets and are planning on attending so save the date and spend some time watching some amazing athletes up close and personal compete for a chance to go to Carson, CA for the Finals July 26-28.  It looks like we are going to have a fairly large group going Friday, so even if you get a 1 day pass consider taking the day off and spend it on the lake.  Join us 3-Day tickets are $40, Single day are $15.  It’s a very exciting weekend and a lot of fun out at Navy Pier.  https://events.cuetoems.com/cf_nc/OnlineTicketSales.aspx?

There is now a lot of buzz and interest in the Garage Games at Atlas CrossFit June 22 and 23.  We have a lot of women who need male teammates.  We really need the guys to step up and get involved in representing CFB.  I have posted the sign up sheet with weight and skill ability. Teams are 2 girls and 2 guys.   We can easily get 3 maybe even 4 teams registered.  http://www.thegaragegames.com/events/the-galt-games/  This is a great opportunity to get involved in some real competition. Please email me, post to comments here, talk to me, or write your name on the board.  We can begin to put teams together as it is only a month away.

Memorial Day Murph will happen after the Ridge Run.  We will run heats beginning at 9:30 and have a BBQ going afterward.  Please post in “comments” if interested.  Tell your friends, the doors will be open to anyone who wants to join in the activities.

Julie is the team lead for this years Mudathon, July 20, 2013 in Valpo.  http://www.mudathlon.com, The Mudathon is a 5k race with 40 obstacles and a ton of MUD.  For more details contact Julie for Team Mucked Up and she will have all the info for getting on board for this event.  As CrossFitters we encourage trying new, different and fun things.

We have made contact with the folks at CrossFit E-Town and we have selected a date for the second annual CrossTown Classic Softball Game.  The Northsiders will make their way to BeverlySaturday August 24th for a team WOD followed by a 7 inning softball game.  Please save the date and represent our great community and the mad softball skills I know you all have.

Mountain Climbers, K2E, HRPU

Posted by Coach on May 20, 2013
Posted in: WOD. Leave a Comment

aliaaa-500x500

Tuesday May 21, 2013

WOD

15 AMRAP
20 Mountain Climbers
10 K2E
5 Med Ball Clean Wall Balls

Skill/Strength:
Time under Tension:
Ring Dips (deepest dip holds)
5▪5▪3▪3▪3
(3 sec drop, 5 sec hold at bottom, up)

Warm Up:
200 m Run
Walking Lunges in from run
10 KB Swings (moderate Weight)
10 Strict Pull Ups
10 HSPU
10 GHDSU
10 Jumping Squats
200 m Run
Walking Lunges in from run
DROM

5:00
Kim 14#/7+23
Tracy 14#/ 7+1
Matt 20#/ 7+27
John 20#/ 7+26
Paul 20#/ 8+11
Mercedes 10#/ 6+30
Raegan 14#/8+20

6:00
Matt 20#/ 7+6
Vic 20#/ 9+13
Chris 20#/ 7+25
Patty 14#/8+13
Mike M. 20#/ 7
Jenny 14#/ 7+25
Katie 14#/ 7+26
Sez 20#/ 7

7:00
Matt 20#/ 8+20
Scott 20#/ 6+13
MK 14#/9+21
Jason 20#/ 6+28
Michelle 10#/ 5+8
Mike 20#/ 6+17

9:00
Dave 20/8+22
Dan B. 20/7+31
Sew 20/8+20
Beatle 20/8+10

10:00
Bob 20/6+17
Lindsey 14/7+23
Dan L. 20/6+30
Jim H. 20/5+30
O’Malley 25/7+24
Majka 25/11+30
Candace 14/6+29
Curtis 20/7+22
Marino 20/8+30
M. Kelly 20/7+13
Metz 10/6
Amy K. 10/6+20

4PM
Nick 20/8
Andre 20/6+20
Joann 14/9+13
Jen M. 14/7+21
Ed 20/7
Jenni 14/ 8+17
Brian 20/7+11

5:00p
George 20/8
Felipe 20/7+26
Joe 20/8+8
Rachel 14/7+11

6:00p
Malopy 20/7+15
Jiame 20/6+5
Jim 20/5+28
Sara 14/3+27
Shawn 20/7+31
Melissa 14/6+30
Debbie 14/7+30
Italian Jack 20/6+20
Dennis 20/4+12

7:00p
Janelle 14/5+21
Myles 20/5+10
Ed 20/5+21
Gareth 20/6+15
Chi. Michael 20/7+22

 

Sit Ups and Sumos

Posted by Coach on May 19, 2013
Posted in: WOD. 2 comments

71505_398206263600472_659725703_n

Monday May 20, 2013

WOD

10/15/20/15/10
AbMat Sit-Ups
SDHP (95/65/35)
Finish with
200m Run

Skill/Strength:
Pistols
(weight for balance 10 or 15# Bumper)
Band assisted
Low Box, gradually lowering target
Candlesticks

Warm Up:
C2B
Close Grip Push Ups
GHDSU
GHDHX
OHS w/ Empty Bar
60 sec Paleo Chair
DROM
Burgener as Group

5:00

Laurene 35#/9:00
Debbie 55#/7:21
Paul RX/8:40
Mercedes 45#/8:50
Vic RX/6:21
John RX/9:03
Wendy 55#/8:50
Mike 65#/6:33
Raegan RX/6:28
Amy RX/8:25

6:00

Matt RX/9:11
Katie 55#/7:52
Tracy RX/7:13
Chris RX/6:34
Lindsey RX/8:16

7:00

Beetle RX/7:51
Mike RX/10:38
Jason RX/ 7:35
Sez RX/ 10:12

9:00
Dave Rx/7:45
Randy Rx/7:26
Rick Rx/9:37

10:00
Andre Rx/9:07
Nick K. Rx/7:22
Haraf Rx+GHD/7:09
Fetz Rx/7:04
Matt McD Rx/7:21
O’Malley Rx/7:24
Metz 35/7:47
Dan B. 75/7:47
Marino Rx+Gracie/8:53

4:00

Ed RX/8:10
Brian RX/ 10:20
Jenni RX/ 7:37
Jennifer 35#/7:37

5:00

Matt RX/9:04
Jen RX/ 8:12
Joe RX/ 8:20
Ashley 55#/7:23
Mike RX/ 7:35
Brennan RX/ 6:30
Brenda 55#/ 8:30
Rob RX/ 6:23

6:00
Jenny RX- 7:31
Kim 45- 6:58
Jack 75- 8:10
Isabella RX- 8:20
Malopy RX 7:14
Gary- RX 7:08
Candice 55- 8:58
Allison RX 9:08

7:00- all RX- nice job 7:00
Janelle-8:08
Michael-7:26
Joanne-7:32
Melissa-9:27- 1st RX- Congrats!!
Erin-7:51
Casey-7:32
Eddie-7:32
Scott-10:21

Open Gym/CF Kids

Posted by Coach on May 18, 2013
Posted in: News. Leave a Comment

images-7

Sunday May 19, 2013

Open Gym: 9-11 am
CF Kids: 3-6 years 11:30-11:50
CF Kids: 6-12 years 12-12:35/12:45-1:20

News/Notes:

CF Kids today!!.  Classes for CF Kids 3-6 years old will be at 11:30.  We will run 2 classes today for kids 6-12 years at 12:00-12:30 and 12:45-1:15.  This great service will continue to be free to CFB athlete’s children through the remainder of May.  Membership for CF Kids will apply June 2 with the option of  a 12 or 24 visit card.  You can sign up for the program with us in the office.  Get your kids involved in what you love to do.  Let them experience teh same euphoria you go through.  Wednesday’s 6-12 class was a real gasser which many of you would have struggled.  So get them in the game.  It’s gonna be a blast!
The Regionals are at Navy Pier May 31-June 2.  Many of us have our tickets and are planning on attending so save the date and spend some time watching some amazing athletes up close and personal compete for a chance to go to Carson, CA for the Finals July 26-28.  It looks like we are going to have a fairly large group going Friday, so even if you get a 1 day pass consider taking the day off and spend it on the lake.  Join us 3-Day tickets are $40, Single day are $15.  It’s a very exciting weekend and a lot of fun out at Navy Pier.  https://events.cuetoems.com/cf_nc/OnlineTicketSales.aspx?

There is now a lot of buzz and interest in the Garage Games at Atlas CrossFit June 22 and 23.  We have a lot of women who need male teammates.  We really need the guys to step up and get involved in representing CFB.  I have posted the sign up sheet with weight and skill ability. Teams are 2 girls and 2 guys.   We can easily get 3 maybe even 4 teams registered.  http://www.thegaragegames.com/events/the-galt-games/  This is a great opportunity to get involved in some real competition. Please email me, post to comments here, talk to me, or write your name on the board.  We can begin to put teams together as it is only a month away.

Memorial Day Murph will happen after the Ridge Run.  We will run heats beginning at 9:30 and have a BBQ going afterward.  Please post in “comments” if interested.  Tell your friends, the doors will be open to anyone who wants to join in the activities.

Julie is the team lead for this years Mudathon, July 20, 2013 in Valpo.  http://www.mudathlon.com, The Mudathon is a 5k race with 40 obstacles and a ton of MUD.  For more details contact Julie for Team Mucked Up and she will have all the info for getting on board for this event.  As CrossFitters we encourage trying new, different and fun things.

We have made contact with the folks at CrossFit E-Town and we have selected a date for the second annual CrossTown Classic Softball Game.  The Northsiders will make their way to BeverlySaturday August 24th for a team WOD followed by a 7 inning softball game.  Please save the date and represent our great community and the mad softball skills I know you all have.

Team WOD

Posted by Coach on May 17, 2013
Posted in: WOD. Leave a Comment

Sportsgallery-24 (2)

Saturday May 18, 2013

Tough Mudder Folks.  Meet here at CFB at 7:45 am for carpool arrangements.  We need to get going as it’s gonna be a long morning just getting to the venue, so please be prompt or risk being left behind.

Open Gym: 8:00-9:30am
Team WOD: 9:30am
Free Intro Class: 11:00 am

WOD
Teams of 4 2 Girls/2 Guys
40 min AMRAP
Team 400 m Run w/ Bumper.  25/15
then
40 Shoulder 2 Overhead  115/75
60 KB SDHP 70/53
80 HRPU

2 bars per team 1 loaded for girls/1 for guys.
2 KBs per team 1-53#/1-70#

Skill/Strength:
Team Assignment
Station Set Up
Strategy

Warm Up:
800 m Run
50 DUs
10 Pull Ups
10 Close Grip Push Ups
10 GHD SU
10 GHD HX
10 Wall Facing Squats
60 sec Paleo Chair
DROM

Team 1/ 9 + 50
O’Malley
Jack
Isabelle
Jenni

Team 2 / 7 + 23
Mac
Joe
Jenny
Jen

Team 3/ 7
Dennis
Matt
Patty
Katie

Team 4/ 6+16
Intern
Malopy
Ed

Burpees are back-Happy BDay MK!

Posted by Coach on May 16, 2013
Posted in: WOD. 1 comment

408509_564347853609686_219081879_n

Friday May 17, 2013

!!Happy Birthday MK!!

WOD

25 Burpees
50 Air Squats
50 Sit-Ups
50 Box Jumps 24/20
25 Burpees

Skill/Strength:
Tabata
Flutter Kicks
8 rounds :20 work/:10 rest

Warm Up:
400 m Run
3 rounds of 7
Pull Ups
HRPU
GHD Sit Ups
Wall Squats
DROM

5:00
Mercedes 20″/13:23
Wendy 18″/14:00
Maria 20″/13:33
Paul D 24″/10:31
Vic 24″/7:53
John R 24″/10:33
Raegan 24″/9:11
Lindsey 20″/11:33
Laurene 14″/13:45

6:00
Chris W 24″/8:39
Patty 24″/12:00
Katie 20″/11:30
Sez 24″/11:41
Matt G 24″/12:55
Jenny N 20″/11:25

7:00
Nick K 24″/9:07
Mac 24″/11:54
MK 20″ w/20# vest/12:28
Jenni 24″/11:26
John Mc 24″/10:25

9:00
Philly Anthony Mod KB Swings for Squats-C2B for Box Jumps/12:21
Rick 20″/17:10
Beetle 24″/9:53
Sonntag 20″/10:22
Dan B 24″/11:56

10:00
Eddie 24″/10:51
Nola 18″/11:34
Curtis 24″/10:27
Matt Mc 24″/10:49
Jackie 24″/14:09
Fred 24″/7:40
O’Malley 24″/9:29
Nutz 24″/11:43
Fetz 24″/10:09
George N 24″/11:01
Kels 24″/12:49
Anthony 24″/8:26

4pm
Joe P 24″/10:18
JoAnne B 20″/8:24
Dan L. 20″/12:04
Jen M. 20″/11:20
Marino 24″/8:50
Cho 24″/10:43
Jennifer 18″/13:43
Dennis 24″/12:55

5pm
Matt B 24″/13:08
Teddy 20″/17:12
Jess 20″/13:26
Jim J. 24″/15:29

6pm
Allison 20″/13:19
Scott 24″/13:13
Jack 24″/9:28
Debbie 20″/8:25
Melissa 20″/11:55
Ed O’R 24″/11:54