Sunday June 3, 2012
Open Gym
New schedule is in effect. Check the hours page for full list. Today we have Open Gym from 10-12. Come in and work on sone strength, maybe practice some kipping on the bar, Muscle-Up progression, or find the foam roller and a lacrosse ball and knead yourself out.
Grand Re-Opening WOD & BBQ
Come join us all morning as we celebrate our new home. Come for the WOD stay for the grub. Bring friends and a dish or drink to share. We will have plenty but bring something if you would like. The grill fires up at noon and WODs happen every half hour from 10 through noon.
3 Rounds
45 seconds work 15 seconds rotate.
Wallballs
Pull Ups
Kettle Bell Sumo Deadlift High Pull
Burpees
Abmat Sit Ups
Record total reps for all movements for all rounds
9:30 am
Olga 233 14#/35#KB
Iron Mike 276 20#/70#KB
Intern 276 20#/55#KB
Sonntag 256 20#/44#KB
10:00 am
Jarvis ? 14#/55#KB
Dan K ? 10#/18#KB
Diane 203 10#/18#KB
Claudia K 249 14#/25#KB
Tracy 288 14#/35#KB
Bill 215 16#/53#KB
10:30 am
Patty 257 14#/20#KB
Maria 239 10#/15#KB
Kathryn 291 10#/18#KB
Morgan 277 14#/20#KB
Julie 345 16#/35#KB
Wendy 255 10#/20#KB
11:00 am
Terese 226 14#/18#KB
Fetz 261 20#/53#KB
Jim M ? 10#/20#KB
Krystal 228 10#/35#KB
Mary 274 10#/18#KB
Mary N 260 14#/20#KB
11:30 am
Jill 242 10#/20#KB
Vince 264 20#/70#KB
Michelle ? 10#/20#KB
Genelle ? 14#/15#KB
Jim S 151 20#/10#KB
Candice 253 10#/28#KB
Noon
Erin D 281 10#/18#KB
Aileen 318 10#/18#KB
Mike H 276 25#/70#KB Burpees onto 45# Bumper
12:30
Coaches WOD “Angie”
Chris B 23:07
John Mc 25:02
1:30 pm
“Angie”
Ed O 39:58 Green Band
Hey All, It is now June and our new schedule takes effect. Extended hours during the week and 7:15 pm drops back to 7 pm if you still plan to attend the later evening class, make a note of this. Also Sunday Open Gym will shorten by 1 hour from 10-12. So get in early if you want to catch up on a missed WOD or work on some strength.
Here is the new schedule:
Monday 5:30 am. 6:30 am, 9 am, 10 am, 4 pm, 5 pm, 6 pm, 7 pm
Tuesday 5:30 am. 6:30 am, 9 am, 10 am, 4 pm, 5 pm, 6 pm, 7 pm
Thursday 5:30 am. 6:30 am, 9 am, 10 am, 4 pm, 5 pm, 6 pm, 7 pm
Friday 5:30 am. 6:30 am, 9 am, 10 am, 4 pm, 5 pm, 6 pm
Saturday 9 am, 10 am, 11 am* Free intro class
Sunday Open Gym 10 am-12 pm
DT
5 Rounds for TIme
12 Reps 155# Deadlift
9 Reps 155# Hang Power Cleans
6 Reps 155# Push Jerk
Warm Up:
Row 700 m
12 Overhead Squats Bar or weighted PVC
10 Good Mornings 45# bar
10 Ring Push Ups
15 Pull Ups
DROM
Skill/Strength:
Movement Review/Tutorial. Weight Selection
5:30 am
Mike H 9:30 Rx
Mike L 15:12 155×2 135×3
Mary 10:33 55#
Jack 8:00 15#
4:00 pm
Fetz 9:36 135#
Iron Mike 8:50 135#
Beth 8:50 45#
Bill 9:13 65#
Ryan 11:54 135#
Maria 10:13 45#
John Mc 10:14 135#
John M 11:06 Rx
Mary Clare 6:32 15#
Intern 11:37 135#
5:00 pm
Claudia 7:20 55#
Jim S 9:00 125#
Lynne 7:32 15#
Terese 7:13 40#
Patty 6:00 40#
6:00 pm
Nick 12:03 95#
Julie 7:21 65#
Chris G 7:40 125#
Erin D 8:48 35#
Felipe 12:01 115#
14 Min AMRAP
9 Goblet Squats 70/53
12 Knees 2 Elbows
15 Hand Release Push Ups
Warm Up:
Run to Campbell and Back on 106th St
Russian Lunges (stoop to Garage Door)25/10
10 each direction Kettle bell halos
10 In Place Inch Worms
15 GHD Sit Ups
DROM
Skill/Strength:
5 min Max Rep Wall ball shots. Post total on board (Doesn’t need to be unbroken. Total reps!)
Schedule Note: Although we are opening to new hours tomorrow, we have had an unforeseen occurrence to our family. We will need to cancel 6:30 am, 9 am and 10 am classes tomorrow. We will resume these new hours Monday June 4. All other hours will be available tomorrow and the WOD/BBQ is still happening Saturday. Thanks for your understanding.
6:30 am
Fetz Wallballs 79 WOD 6 Rounds+19 Rx
Terese Wallballs 90 WOD 5 Rounds+30
Mary Wallballs 62 WOD 6 Rounds
Shane Wallballs 90 WOD 9 Rounds Rx
7:15 pm
Katie 57 Wallballs/5Rounds+23
Mike 128 Wallballs/7 Rounds
John M 105 Wallballs/7 Rounds+16
Ryan 92 Wallballs/5 Rounds+9
Beth 106 Wallballs/6 Rounds+24
Nick 65 Wallballs/6 Rounds
Janelle 75 Wallballs/5 Rounds
Chris G 106 wallballs/7 Rounds+9
Iron Mike 87 Wallballs/7 Rounds+15
Rest
Please consider joining us for our Grand Re-Opening BBQ this Saturday June 2. We will have WODs scheduled every 3o minutes from 10 till noon (we will open up at 9:30 Saturday,) then stick around and enjoy good company while we fire up the grill and cool off with some beer. It is our “thank you” to you guys for your support over the last 6 months and appreciation for helping us build our new home. Bring friends! Show them what you you do at the gym every day and introduce them to our little slice of heaven. If you would like to bring a favorite beverage or some food to share, you are welcome to do so, but we will have plenty for everyone.
Shoulder Press
3-3-3-3-3-3-3
Start at 65% 1 Rep Max
Warm Up:
300 m Row (No Straps)
20 Overhead Squats Bar or PVC
12 Ring Dips
12 Pull Ups
15 GHD Sit Ups
Skill/Strength:
10 min HSPU Work
Memorial Day Hero WOD: Ridge Park Tennis Courts 9625 South Longwood Drive Chicago, IL 60643
For Time:
5k run
then 4 Rounds
20 Kettle Bell Swings (Russian) 53/35
Broad Jump Burpees across tennis courts to jump rope
40 Double Unders/ 120 Singles
Broad Jump Burpees across tennis courts back to kettle bell.
After completing the 5k run, go to 96th street and come down the hill to the Ridge Park tennis courts. Come into the tennis courts, check in with one of us so we can start your time and get you to a station where you can begin doing the kettle bells. We are doing Russian today, so only raise the bell to your eyes.
Reminder: We will not be running any classes at the box today! If you want to get a WOD in, come to the tennis courts at Ridge Park. You don’t need to run the 5k to participate, but this will be the only WOD we run today.
10K + WOD
Brittany 1:01:37/12:19
Alex 1:01:38/10:06
5K
Fetz 30:17/10:30
Shane 25:14/10:53
John Mc 30:18/11:14
Olga 31:03/13:06
Mike L 36:42/16:42
Jim S 26:19/10:32
Bonk 20:42/8:56
Candice 39:21/16:57
Claudia 46:09/13:36
Sue 34:20/13:32
WOD Only
Kris 19:00
Maria 15:01
Please note: We will be running a WOD at Ridge Park tomorrow morning. There are no classes scheduled at the box. Enjoy the day with your family and friends and we will see you Tuesday.
Open Gym
We are so pleased to be a sponsor of the 35th Annual Ridge Run. So it is our honor, with the help of BAPA, that we are able to produce our Ridge Run Hero WOD. You can register at the park today May 27 from 12:00 – 4:00 p.m.at Ridge Park or tomorrow morning for the 5k run. The 5k begins at 9:30 am and we are incorporating the 5k run into a WOD which will take place in the Ridge Park tennis courts, on the north side of the field house immediately following your finish. The WOD is free and open to the public, so tell your friends and family to join you and experience CrossFit first hand.
After crossing the finish line come down 96th Street into the tennis courts and begin. We will add your 5k finish time to your completed movement time for a total WOD time. If you don’t want/or can’t run, please feel free to join us for the WOD portion. We will not be open at the box at all tomorrow, so use this as your opportunity to get your workout in before the BBQ’s. We look forward to seeing you at this great event.
2012 CrossFit Games