April 1, 2015

CFSI_OPEN_15.1_and_15.1a_90

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 12 Minutes

7 Deadlift

12 Burpees over the Bar

METCON

5 Rounds

1000 Meter Row

– Rest one Minute Between Rounds –

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March 31, 2015

CFSI_OPEN_15.1_and_15.1a_30

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

3 Rounds

30 Box Jumps – 20/24

20 Pull-ups

800 Meter Run

*25 Minute Cut-off*

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March 30, 2015

morgan

Congrats to Vanessa, JVB, Alex and Morgan taking 1st, 1st, 1st and 2nd place in their respective weight classes at their Olympic Lifting meet in Mattoon over the weekend!  WAY TO GO GUYS!  You had all of our support both here in Carbondale and in Mattoon!

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It’s the final day to perform 15.5!

Make sure you turn your score in before 7:00 pm tonight!  And congrats to all who competed in this year’s Open.  It was awesome to see so many of our members, newbies and veterans, pushing themselves to their limits, PR’ing all over the place, and cheering their fellow competitors on through to the last rep.  Can’t wait for next year!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 10 Minutes

Odd Minutes – 2 Back Squats on the 30 seconds

Even Minutes – 15 Kettlebell Swings – 35/55

METCON

3 Rounds

10 Clean and Jerk – 93/135

10 Front Squat – 93/135

*10 Minute Cut-off*

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4 Comments.

March 29, 2015

15-5thruster_top_sbeRds872326cVdz

The Open is Coming to a Close – Let’s Celebrate this Sunday at Tres Hombres!

Sunday, after the last competitor finishes with 15.5, let’s go to Tres Hombres to celebrate!  If it is nice out we will take over the deck, if not, we will take over the bar.  Invite anyone and everyone you’d like!

Remember, you may perform Open WoD 15.5 on Friday afternoon or evening after the 5 pm class, Saturday afternoon, or Sunday afternoon.  If you cannot make those times, please set up another time with Emma so we can make sure there is room (during other classes) and a judge for you.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

5 Rounds

5 Hang Squat Snatch – 103/155

20 Wallball – 14/20 at 9/10 ft

3 Muscle-ups

*You have 4 minutes to complete each round.  Rest the rest of the minute if you finish early each round. 93/135 for Masters*

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March 28, 2015

15-5thruster_bottom_sbeRds872326cVdz

GOOD LUCK to all of our So ILL peeps competing in the Olympic Weightlifting Competion tomorrow in Mattoon!  Vanessa, JVB, Alex, and Morgan…. KILL IT and keep us posted!

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Check out the WoD and instructional video for 15.5 here!

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The Open is Coming to a Close – Let’s Celebrate this Sunday at Tres Hombres!

Sunday, after the last competitor finishes with 15.5, let’s go to Tres Hombres to celebrate!  If it is nice out we will take over the deck, if not, we will take over the bar.  Invite anyone and everyone you’d like!

Remember, you may perform Open WoD 15.5 on Friday afternoon or evening after the 5 pm class, Saturday afternoon, or Sunday afternoon.  If you cannot make those times, please set up another time with Emma so we can make sure there is room (during other classes) and a judge for you.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

5 Deadlift @75% of 1rm

4 Deadlift @80%

3 Deadlift @85%

2 Deadlift @90%

1 Deadlift @95%

*If you have time, aim for a new one rep max. Rest as needed between sets, should be about 2 minutes*

METCON

AMRAP 10 Minutes

10 Toes to Bar

10 Back Rack Lunges – 103/155

10 OAA Dumbbell Snatch – 55/70

*At least 4 Rounds to Rx. 93/135 at 45/70 for Masters*

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March 27, 2015

15-5rowing_sbeRds872326cVdz

Check out the WoD and instructional video for 15.5 here!

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The Open is Coming to a Close – Let’s Celebrate!

Sunday, after the last competitor finishes with 15.5, let’s go to Tres Hombres to celebrate!  If it is nice out we will take over the deck, if not, we will take over the bar.  Invite anyone and everyone you’d like!

Remember, you may perform Open WoD 15.5 on Friday afternoon or evening after the 5 pm class, Saturday afternoon, or Sunday afternoon.  If you cannot make those times, please set up another time with Emma so we can make sure there is room (during other classes) and a judge for you.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

“Open WoD 15.5″

27-21-15-9

Row (Calorie)

Thrusters – 63/95

*You can either wait for 2nd/3rd heats, OR, run 800-600 (to driveway right next to train station and back) -400-325 Meters instead of each row*

– REST TWO MINUTES –

5 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

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2 Comments.

March 26, 2015

CFSI_OPEN_15.1_and_15.1a_51

The Open is Coming to a Close – Let’s Celebrate!

Sunday, after the last competitor finishes with 15.5, let’s go to Tres Hombres to celebrate!  If it is nice out we will take over the deck, if not, we will take over the bar.  Invite anyone and everyone you’d like!

Remember, you may perform Open WoD 15.5 on Friday afternoon or evening after the 5 pm class, Saturday afternoon, or Sunday afternoon.  If you cannot make those times, please set up another time with Emma so we can make sure there is room (during other classes) and a judge for you.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

AMRAP 20 Minutes

7 Squat Clean – 93/135

12 Handstand Push-ups

50 Double-Unders

*8 Rounds to Rx. 7 Rounds for Masters*

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March 25, 2015

rotator-weekly-open-winner4c

Check out the article on 15.4 WORLDWIDE WINNERS Kristin King and Jacob Anderson, and the videos of their 15.4 performance as well, here!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

Every 30 Seconds on the 30 Seconds for 10 Minutes

1 Clean and Jerk

METCON

7 Minute Ladder

3 Overhead Squat – 83/125

3 Atomic Sit-ups – 15/25

*Up by 3’s for 7 Minutes*

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5 Comments.

March 24, 2015

evolve

CONGRATULATIONS KRISTIN KING!!!!!

As of the 7:00 pm deadline for submissions, she was FIRST PLACE IN THE WORLD for 15.4 with 180 reps!!!!  We are all so proud of her and glad we can say “we knew her when…..”  Awesome job KK, you deserve it!

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P: 618.216.7222
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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

Row 2000 Meters

50 Thrusters – 63/95

50 Burpee Box Jumps – 20/24

50 Sumo Deadlift High Pull – 63/95

*25 Minute Cut-off*

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March 23, 2015

CFSI_OPEN_15.1_and_15.1a_35

Open Competitors!

Remember, you may perform Open WoD 15.4 on Friday afternoon or evening after the 5 pm class, Saturday afternoon, or Sunday afternoon.  If you cannot make those times, please set up another time with Emma so we can make sure there is room (during other classes) and a judge for you.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

5 Sets

5 Front Squat

Max Double-Unders in 30 Seconds

*Rest as needed between sets*

METCON

3 Rounds

30 Wallballs – 14/20 at 9/10 ft

20 Kettlebell Swings – 35/55

10 Chest to Bar Pull-ups

*10 Minute Cut-off*

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6 Comments.