November 23, 2014

SAVE THE DATE!

The Annual So ILL Christmas Party will be Saturday, December 13th. More details to come!

______________________________________

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*
__________________________________________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

5 Rounds

20 Handstand Push-ups

20 Dumbbell Front Squats – 35’s/55’s

15 Deadlifts – 183/275

20 Burpees

*25 Minute Cut-off*

________________________________________________

Post Time to Comments

No comments.

November 22, 2014

porter

SAVE THE DATE!

The Annual So ILL Christmas Party will be Saturday, December 13th.  More details to come!

______________________________________

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

You have roughly 20 minutes to establish a 1 Rep Max Snatch.  Work on your squat snatch as high as you can, and then if you think you could do a higher weight with a power or split snatch, you can switch to that.

METCON

2 Rounds

30 Pull-ups

30 Shoulder to Overhead – 63/95

*10 Minute Cut-off*

________________________________________________

Post Load and Time to Comments

No comments.

November 21, 2014

angie

SAVE THE DATE!

The Annual So ILL Christmas Party will be Saturday, December 13th.  More details to come!

______________________________________

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

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

6 Back Rack Lunges

6 Kettlebell Swings

*No racks, it is okay that you are limited by how much you can pick up and put on your back.  Push yourself*

METCON

2 Rounds

50 Wallballs – 14/20 at 9/10 ft

100 Double-Unders

*10 Minute Cut-off*

________________________________________________

Post Load and Time to Comments

3 Comments.

November 20, 2014

kk and angie

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

21-18-15-12-9-6-3

Thruster – 83/125

Toes to Bar

Box Jump – 24/30

One-Arm Alternating Dumbbell Snatch – 55/70

*30 Minute Cut-off*

________________________________________________

Post Time to Comments

8 Comments.

November 19, 2014

Halloween WHAT?

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

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 for 5 Minutes

1 Squat Clean

Every 30 Seconds for 5 Minutes

1 Clean and Jerk

*You can shed weight for the second 5 minutes if you need to.  You do not need to squat in the second 5 minutes*

METCON

AMRAP 7 Minutes

7 Deadlift – 153/225

30 Double-Unders

*You must get at least 7 Rounds to Rx*

________________________________________________

Post Loads and Rounds and Reps to Comments

12 Comments.

November 18, 2014

halloween handstand

Thanksgiving Week and Weekends Schedule (READ CAREFULLY)

Saturday (22nd) – There will ONLY be a 10:30 and 11:30 am

Sunday (23rd) – Normal Schedule

Monday (24th) – There will be no 4:00 pm class

Tuesday (25th) – There will be no 7:15 am, and no 4:00 pm class

Wednesday (26th) – There will be no 4:00 pm, 6:00 pm and no 7:00 pm class

Thursday (THANKSGIVING) – There will ONLY be a 10:00 am class open to all friends and family

Friday (28th) – There will ONLY be a 4:00 pm and 5:00 pm class

Saturday (29th) – There will ONLY be a 10:30 am class

Sunday (30th) – There will ONLY be a 4:00 pm class

*Back to our regular schedule on Monday, the 1st*

__________________________________________________________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

3 Rounds

1.5 Minute Row (Calories)

30 Sec Rest

1.5 Minute Dumbbell Ground to Overhead – 35’s/55’s

30 Sec Rest

1.5 Minute Rope Climb (Males CANNOT jump up the rope)

30 Sec Rest

1.5 Minute Overhead Squat – 93/135

30 Sec Rest

*You must get at least 7 Dumbbell G to O, 3 Rope Climbs and 7 Overhead Squats EACH Round in order to Rx.  Rope Climbs will count for 3x more points than the other movements*

________________________________________________

Post TOTAL REPS to Comments

5 Comments.

November 17, 2014

kristin markel

Happy (Belated) Birthday Kristin Markel!!!!!!!

__________________________________________

Don’t forget, shirt orders need to be filled out and paid for by Tuesday! Be sure to double-check with the sample shirts we have at the front desk….. they run large!

___________________________

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 Front Squat

3 Below Depth Handstand Push-ups

METCON

“Kristin M”

10-9-8-7-6-5-4-3-2-1

Power Clean – 73/115

Burpees over the Bar

Pull-ups

*10 Minute Cut-off*

________________________________________________

Post Load and Time to Comments

10 Comments.

November 16, 2014


joel

Bon Voyage, Joel Norman :-(  But a very Happy Birthday to Kristin Markel! :)

 

Today, we say goodbye to one of our all-time favorite members EVER at CrossFit So ILL.  He has been with us almost from the beginning.  He has always been willing to lend a helping hand, provide words of advice and encouragement, and is probably the most honest competitor of any Box in Southern Illinois (he will no-rep himself during an Open workout, even when the judge disagrees).  He has been an integral part of our CrossFit Community and it breaks our hearts to give him up to the Windy City…. BUT, we wish him the best, and look forward to seeing him at Regionals next year!  Good luck, Joel!

________________________________________________

Shirt orders will be placed on Tuesday!  Check out our shirt samples at the front desk and place your $20 cash only order with us!

______________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

“Joel”

With a Partner:

100 – Kettlebell Swings – 35/55

Run 400 Meters

75 – Squat Snatch – 63/95

Run 400 Meters

50 – Burpee Box Jump Overs – 24/30

Run 400 Meters

25 Bar Muscle-ups

Run 400 Meters

*Reps do not need to be split evenly.  Partners must leave the box to run together at the same time, however, if one partner comes in first, they can start work on the next movement.  If you cannot do bar muscle-ups, try to find a partner who wants to scale in a similar way (chest to bars, banded pull-ups, etc). To Rx, each partner must do at least 5 reps of each movement. Cut-off will be the end of class*

________________________________________________

Post Time to Comments

5 Comments.

November 15, 2014

halloween pull-upsShirt orders will be placed on Tuesday!  Check out our shirt samples at the front desk and place your $20 cash only order with us!

______________________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

3 Sets of:

Row 500 Meters

20 Deadlifts – 183/275

*You should be able to do the deads unbroken, so scale appropriately.  Rest as needed and keep track of your time for each set*

METCON

AMRAP 7 Minutes

5 Shoulder to Overhead – 103/155

10 Back Squat – 103/155

*You must get at least 7 Rounds to Rx*

________________________________________________

Post Splits and Rounds and Reps to Comments

6 Comments.

November 14, 2014

CFSI_CP_1083

Tank and Shirt Samples are in!

The tanks (and maybe the shirts?) run large, so please take a look at the shirt samples and make sure you made the right choice.  No worries, we have NOT turned in shirt orders yet!  Also, there is not an extra small tank sample, but there is a small sample and extra small tanks WILL be available to order.  Feel free to check them out and change your order if you need to.

And if you haven’t ordered them yet, order forms are at the front desk!  $20 cash only!

_________________________________

Please be sure to keep an eye on the website at the beginning of next week for the modified schedule that will be in place for Thanksgiving week.  There will be a few classes almost every day and one class on Thanksgiving that friends and family are welcome to attend!

_________________________

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 6 Minutes. AMRAP THRUSTER on the 7th Minute.

5 Thruster – 93/135

30 Double-Unders

*Only AMRAP Thrusters. Also, you MAY NOT drop the bar on your AMRAP.  Once you do, you are finished with the AMRAP*

METCON

AMRAP 8 Minutes

7 Handstand Push-ups

15 Box Jumps

*The Box Jumps are NOT Games Standard, however, you must fully open your hips as you come off no matter how you do them.  Also, we have a new standard for handstand push-ups, you MUST keep your palms within 3 ft.  If you think your hand stance might be too wide, measure it out.  Anyone trying to Rx should measure their width.  You must get at least 5 Rounds to Rx*

________________________________________________

Post Reps and Rounds and Reps to Comments.

3 Comments.