CrossFit Beverly

Sit Ups and Sumos

Coach — Mon, 20 May 2013 02:00:37 +0000

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

Open Gym/CF Kids

Coach — Sun, 19 May 2013 02:00:50 +0000

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

Coach — Sat, 18 May 2013 00:04:54 +0000

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!

Coach — Fri, 17 May 2013 02:02:28 +0000

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

Squat Cleans and Ring PUs/Happy BDay Matt Mc

Coach — Thu, 16 May 2013 01:51:18 +0000

Thursday May 16, 2013
Happy Birthday Matt Mc-The vest is ready!

WOD

14 min AMRAP
1 Squat Clean 75% 1RM/2 Ring Push-ups
2 Squat Cleans/4 Ring PU
3 Squat Cleans/6 Ring PU
4 Squat Cleans/8 Ring PU
5 Squat Cleans/10 Ring PU
6 Squat Cleans/12 Ring PU
etc…Adding 1 squat clean every round and 2 Ring Push Ups.

Skill/Strength:
Snatch Balance
5-4-3-2-1
Start with empty barbell and complete with 80% 1RM of OHS
Use data from 5-9-13

Warm Up:
OH KB Walks 2 Laps 2×53/2×35/2×25
10 K2E
10 Ring Dips
10 GHDSU
10 GHDHX
10 Squat Tuck Jumps
DROM
Burgener as Group

5:00
Laurene 25#/6+12
Beetle 115/8+7
Mercedes 45#/8+2
Joann 55#/9+10
Matt H 115#/8+6
Amy P 75#/7
Vic 140#/ 9+4
Tracy 90#/6+16
Tim 115#/8+2
Wendy 55#/9+5
John R 85#/8+18

6:00
Chris W 135#/8+16
Victor 75#/8+1
Intern 135#/9+1
Amy H 35#/9+16
Matt G 120#/6+20
Jo 45#/9+17
Katie N 65#/8+5
Jenny N 75#/8+7
Meech 30#/7+8
Remi 85#/8+14
Sex 105#/8+4

7:00
MK 90#/7+11
Jason 140#/7+2
Joseph 85#/8
Mac 75#/6+12
Lindsey 65#/8+3
Nick K 150#/7+17
Anthony 145#/8+6

9:00
Dave 115#/7+12
Sewnig 135#/7
Randy 155#/6+3
Rick 95#/6+3
Felipe 115#/8+16
Haraf 185#/8+1
Philly Anthony 185 Pwr Cleans/Muscle Ups/9

10:00
Matt Mc 105+40# Vest/7+5
Nutz 85#/7+5
O’Malley 155#/7+18
Majka 155#/9+1
Janelle 75#/7+6
Metz 35#/8
Eddie 95#/8
George N 115#/7+18
Fetz 155/7+19

4:00
Lynne 40#/8
Jenni 80#/8+6
Jennifer 35#/5
Dennis 115#/7
Gary 205#/6+2
Brian B 95#/9+3
Genelle 65#/8+2

5:00
Fred 185#/8+5
Joe PhD 95#/9
Jim J 155#/7
Jess 45#/8
Julie 105#/6+17
Brenda 55#/7+7

6:00
Malopy 135#/7+16
Patty 80#/8+2
Maria 55#/7+10
Allison 65#/7+12
Teddy 35#/7+4
Jack 75#/9+10

7:00
Gareth 95#/9+7

Open Gym/Yoga/CF Kids

Coach — Wed, 15 May 2013 01:15:58 +0000

Wednesday May 15, 2013

Open Gym: 9:30-11:30am/6:00-8:00pm
Yoga: Noon/8:00 pm
CF Kids 3-6 years: 3:30-4:00
CF Kids 6-12 years: 4-4:45

News/Notes:

Tough Mudder is this Saturday for those participating. Our start time has been pushed back to 11 am from the original 10 am. We will meet at CFB at 7:30 to leave by 8:00. We have a 40 minute drive to the Joliet Speedway we then need to get on shuttles to drive us another 45 minutes to the Seneca Hunt Club. Please bring a gear bag with dry clean clothes, a towel and fresh shoes. From previous experience we have been informed to bring Dish soap as a cleaning agent for your rinse down after the race. If there is poison ivy or oak, the dish soap removes the oils preventing rashes. If you plan on carrying anything on your person throughout the race, wrap it in double ziplock to protect it. You will be wet within 15 minutes of start time. Also, if you have grippy gloves, bring 2 and wrap them too in double ziplock bags. The obstacles will get muddy and slippery so the cleaner and dryer your hands are the easier it will be to maneuver the course.

This is the Tough Mudder info packet. Please Read it as to know exactly what to bring especially an ID and the completed death certificate which is the second link.

http://toughmudder.com/events/chicago-sat-may-18-sun-may-19-2013/chicago-2013-information-packet/

http://toughmudder.com/wp-content/uploads/2013/05/ToughMudderChicago2013_ParticipantWaiver.pdf

CF Kids will resume today!!. Classes for CF Kids 3-6 years old will be at 3:30. Just one class today for 3-6 year olds and we will also begin our first session of kids 6-12 years at 4:00-4:45 immediately following. Sunday classes will pick up May 19th with a time change of 11:30-11:50, and adding 2 classes for 6-12 years, 12:00-12:45 and 1:00-1:45. This service will remain 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.

The Garage Games is coming to Chicago and will be at Atlas CrossFit June 22 and 23. There is individual comp on Saturday and a team comp and individual endurance comp Sunday. http://www.thegaragegames.com/events/the-galt-games/ This is a great opportunity to get involved in some real competition. If you would like to be part of a team or go as an individual let’s make it happen. We can send multiple teams if you desire to create one. I have posted the sign up sheet with weight and skill ability. Teams are 2 girls and 2 guys. We have a few folks signed up for the team event. I think we can get 2 or 3 teams going now, but I need to see who is actually interested. 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.

Looks like we have an interest in our Memorial Day Murph Day. 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. There is still room to run the Ridge Run and get back for Murph.

For those who aren’t interested in the Tough Mudder or who wants another summer event, we have a team going to Valparaiso again for this years Mudathon, July 20, 2013. http://www.mudathlon.com, The Mudathon is a 5k race with 40 obstacles and a ton of MUD. For more details Julie is the captain for Team Mucked Up and she will have all the info for getting on board for this event. There are so many events to do in the warmer months, if these aren’t your thing, find one that is and we will gladly promote it for you. 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 Beverly Saturday 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.

[contact-form]

Daniel

Coach — Tue, 14 May 2013 02:00:56 +0000

Tuesday May 14, 2013

WOD

50 Pull-ups

400 meter run

21 Thrusters 95/65/35

800 meter run

21 Thrusters 95/65/35

400 meter run

50 Pull-ups

30 Min Time Cap

Skill/Strength:
Foam Roll
Calf Stretch
Mobility
7 minutes

Warm Up:

400 m Row
10 T2B
10 HRPU
60 sec Flutter Kicks
10 Jumping squats
DROM

4:15

Sew RX/21:08

5:00
Mercedes 35#/28:54
Maria 45#/25:40
Vic RX/16:01
Paul RX/24:15
Debbie 55#/20:38
Tim RX/21:11
Tracy RX/25:18
Matt RX/21:36
Wendy 55#/25:30
Frank RX/25:24
Amy 55#/24:55
Raegan RX/19:29
John 75#/26:08

6:00
Amy 45#/22:33
Matt 85#/28:53
Katie 55#/24:54
JoAnn 45#/19:25
Victor 75#/27:32
Sez 75#/28:04
Jenny 65#/27:24

7:00
Gary RX/24:45
Scott 65#/26:08
MK RX/17:44
Jason RX/25:22
Mike 75#/23:25
Lindsey 55#/28:37
Carolyn 65#/26:08
Anthony RX/22:09
Michelle 25#/28:27
Jorge 95#/23:30

9:00
Dave Rx/21:37
Randy 95/20:42
Grande Rx/22:41
John Mc Rx/ 21:15
Mary Clare 65/23:48
Jess 65/24:41
Allison 65/26:30
Rob Rx/19:56
Dan B Rx/23:24
Rick 75/23:16

10:00

O’Malley Rx/19:58

Matt McD Rx/ 20:58
Dan L 65/23:12
Nutz 65/20:47
Fred Rx/15:54
Majka Rx/15:05
George N Rx/22:10
Curtis Rx/22:46

Haraf Rx/12:59

Mary Rx/25:04

4:00
Vince Rx/17:33
Ruby 35/20:49
Andre 95/25/13
George T 65/
Felipe Rx/24:25
Don 75/24:49
Jenni 65/28:20
Lynne 35/24:27
Joann 65/28:20
Eddie 95/23:28
Jennifer 35/29:14

5:00
Fetz Rx/22:24
Genelle 45/25:05
B-Rad Rx/18:26
Dennis R/26:53
Brian B 95/24:21
Joe P Rx/25:52
Jen M 55/24:51

6:00
Malopy 95/22:20
Shawn C Rx/19:45
Intern 95/21:41
Melissa 45/24:40
Doyle 65/22:25
Isabelle 55/21:37
Italian Jack 75/20:49
Patty Rx/25:35

7:00
Jim J 95/27:48
Dan C Rx/21:11
Red 95/22:17
Ed O Rx/28:32
Myles 65/28:45
Brittany 55/29:04

Sprint Intervals

Coach — Mon, 13 May 2013 02:00:58 +0000

Monday May 13, 2013

WOD

Endurance
10 Rounds of 90 Sec Intervals 200m Run
Rest remainder of time.
Pace:
-10Min Mile = 75 secs
-8Min Mile = 60 secs
-6MIn Mile = 45 secs

Do not deviate more then 15 seconds per round.

Skill/Strength:
Deadlifts
5 rounds x 3 reps
80% 1RM
Journal work!

Warm Up:
400 m Run
then 10
Pull Ups
Close Grip Push Ups
GHDSU
Wall Squats
Followed by
30 Mountain Climbers
Hurdler stretch
Calf Stretch
Pigeon stretch
DROM

5:00
Laurene
Beetle
Mercedes
Tim
John
Chris
Debbie
Lindsey
Tracy
Raegan
Vic

6:00
Matt
Victor
Jenny
JoAnn
Sez

7:00
Jason
MK
Jenni
Nick
Wendy

9:00
Haraf
McMullen
Sewnig
Rick R.
Dave
Randy
Mary
Mary Clare

10:00
Sonntag
Andre
Ruby
Ryan N.
George N.
Matt Mc.
Ashley
Rob
Fetz
Steve
Fred
Jackie
Dan

Saturday Team Chipper

Coach — Mon, 13 May 2013 01:18:14 +0000

Rick’s Jersey Retirement Ceremoney

Coach — Sun, 12 May 2013 11:44:53 +0000