July 29, 2014

by on Jul.28, 2014, under Uncategorized

justin and allen

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

5 Overhead Squats – 123/185

10 Toes to Bar

15 Wallball – 14/20 at 9/10 ft

325 Meter Run

*You must get at least 5 Rounds to Rx*

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July 28, 2014

by on Jul.27, 2014, under Uncategorized

cheslie and friends

Why, oh why, did you miss the 2014 MojoKing CrossFit Games Party?!?!?!?

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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

21-15-9 Complex

8 deadlifts, 113/155 lb.
7 cleans, 113/155 lb.
6 snatches, 113/155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 113/155 lb.
5 cleans, 113/155 lb.
4 snatches, 113/155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 113/155 lb.
3 cleans, 113/155 lb.
2 snatches, 113/155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

*15 Minute Cut-off*

AT MINUTE 17 (After 5 Minutes after Cut-off)

EMOTM 5 Minutes

1 Clean – 133/225

3 Jerks – 133/225

*In order to Rx the first part you must do it as prescribed and in the cut-off.  To Rx the second (separate) part, you must successfully perform all 4 reps within each of the 5 minutes.  Sub ring dips for Bar Muscle-ups if you cannot do them*

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July 27, 2014

by on Jul.27, 2014, under Uncategorized

chelsea and annie

Sorry for the late post! Thank you to all who came and partied with us Saturday.  If you missed it: 1) LAME, and 2) Don’t worry, we have video of almost everything that went down ;-)

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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

“Half the 3′s”

Row 1500 Meters

150 Double-Unders

1.5 Mile Run

*22 Minute Cut-off*

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July 26, 2014

by on Jul.25, 2014, under Uncategorized

CFSI_CP_991

CrossFit Games Party, this Saturday, 12:00 pm, at Kristin and Emma’s.  Please bring a $2 donation, contact Emma or Kristin for the address!

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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 8 Minutes

3 Touch and Go Squat Clean

2 One Arm Alternating Dumbbell Snatch

METCON

7 Minute Ladder

3 Clean and Jerk

3 Burpees over the Bar

*You must get at least through the  15′s to Rx*

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July 25, 2014

by on Jul.24, 2014, under Uncategorized

CFSI_CP_987

CrossFit Games Party, this Saturday, 12:00 pm, at Kristin and Emma’s.  Please bring a $2 donation, contact Emma or Kristin for the address!

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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 8 Minutes

2 Push-Press

5 Knees to Elbows

METCON

AMRAP 8 Minutes

10 Push-ups

10 Front Rack Lunges – 103/155

10 Box Jumps – 24/30

*You must get at least 4 Rounds to Rx*

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July 24, 2014

by on Jul.23, 2014, under Uncategorized

 

1507222_10152327497451998_3697203385150674705_oHappy Birthday, Emma! #mojoking #hotmamma #jugs

 

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day

Coach’s Group Warm-up

METCON

3 Rounds

800 Meter Run

7 Muscle-ups

10 Hang Clean – 133/225

*25 Minute Cut-off.  Members can sub rope climbs for muscle-ups, or the usual*

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July 23, 2014

by on Jul.22, 2014, under Uncategorized

CFSI_CP_980CrossFit Games Party this Saturday at 12:00 pm!

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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 x 3

Overhead Squat

METCON

5 Rounds

7 Deadlift – 183/275

35 Double-Unders

15 Kettlebell Swings – 35/55

*12 Minute Cut-off*

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July 22, 2014

by on Jul.21, 2014, under Uncategorized

CFSI_CP_979

CrossFit Games Party begins at 12:00 pm, July 26th, at Emma and Kristin’s house!

Bring your swimsuit, meat to grill, booze to drink, and a group or individual lip-synching performance up your sleeve!  We will be asking for a $2 donation from EVERYONE who attends in order to hand out cash prizes to the winners of the CrossFit Lip-Synching Show – which is set to begin at 4:00 pm (depending on how the Games are progressing – which will be shown on a large flat screen out on the patio).  Kid friendly until 7:00 pm!  More details to come!

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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

5 Chest to Bar Pull-ups

10 Front Squat – 83/125

15 Atomic Sit-ups – 25/45

*You must get at least 7 Rounds to Rx*

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July 21, 2014

by on Jul.20, 2014, under Uncategorized

V comp
The 9:30 am will be canceled today. Sorry for the late notice, please spread the word!

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Congrats to Vanessa Frost for her performance at the National USA Olympic Weightlifting competition this weekend!  You rocked it, PR’d your clean, and did your fellow So ILL’ers proud!  And you’re famous!

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Be sure to submit your song to Emma prior to the CrossFit Games Party, next Saturday, so we can know how many people are going to put on a half time SHOW for us :-)  Remember, we need a $2 donation for anyone who attends (and ALL are welcome!).  Please be sure to bring your swim suit, drinks and meat you would like to grill!

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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

3 Strict Pull-ups

3 Strict Handstand Push-ups

*Add weight to your pull-ups if you can*

METCON

4 Rounds

20 Wallballs – 14/20 at 10 ft

10 Dumbbell Burpee Step-overs – 20/24 with 35′s/55′s

*10 Minute Cut-off.  Dumbbells remain in your hands through the entire movement and are held in the farmer’s carry position during the step-over*

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July 20, 2014

by on Jul.19, 2014, under Uncategorized

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Congrats to Morgan and Abby for getting 1ST PLACE in their competition!  So Ill continues its world domination…..

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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 8 Minutes

1 Clean

2 Jerks

2 Bar Muscle-ups

METCON

3 Rounds

10 Hang Clean – 113/165

400 Meter Run

*10 Minute Cut-off*

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