May 25, 2015

memorial day

Remember, there will only be a 10:00 am and 11:00 am class today.

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Thank you to all who have paid the ultimate sacrifice to serve our country, and to their families.  Today, we honor them by getting our asses kicked in the workout of the day, “Murph.”  Please be sure to scale HEAVILY if you are newer.  And remember, all friends and family are welcome to join us today.

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“Memorial Day Murph”

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

*You may partition the reps however you’d like.  Also, if the weather is terrible (which is looking very possible), replace the mile runs with 50 burpees each*

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May 24, 2015

CFSI_CP_1227

Remember, there will ONLY be a 10:00 am and 11:00 am class on Monday (Memorial Day)

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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

Partner WoD!

100 Deadlift – 103/155

100 Double-Unders

80 Back Squat – 103/155

100 Double-Unders

60 Front Rack Lunges – 103/155

100 Double-Unders

40 Shoulder to Overhead – 103/155

100 Double-Unders

20 Muscle-ups

100 Double-Unders

Partner Carry – 400 Meters

*Partners can split everything however they like*

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May 23, 2015

CFSI_CP_1224

Remember, there will ONLY be a 10:00 am and 11:00 am class on Monday (Memorial Day)

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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

Work up to a 2 Rep Max Overhead Squat

METCON

30 Chest to Bar Pull-ups

30 Pistols

30 OAA Dumbbell Snatch – 45/70

10 Wall Climbs

*10 Minute Cut-off*

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May 22, 2015

CFSI_CP_1223

Remember, there will ONLY be a 10:00 am and 11:00 am class on Monday (Memorial Day)

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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 Front Squat

*Build up to a heavy weight that you can perform for all 5 sets*

METCON

AMRAP 9 Minutes

15 Wallballs – 14/20 at 9/10 ft

5 Snatch – 93/135

3 Overhead Squat – 93/135

*At least 5 Rounds to Rx. 83/125 for Masters*

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May 21, 2015

CFSI_CP_1220

Don’t forget, every Thursday night, CrossFit So ILL Happy Hour at Tres, beginning at 7:00 pm until the last man/woman is standing.  Everyone is always welcome and encouraged to attend!

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Remember, there will ONLY be a 10:00 am and 11:00 am class on Monday (Memorial Day)

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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

10 Clean and Jerk – 93/135

400 Meter Run

ONE MINUTE REST

*The point is to make each round a sprint, and get as many of those in in 20 minutes as you can, but you MUST rest the full minute each round. 83/125 for Masters. You must get at least 5 Rounds to Rx*

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May 20, 2015

CFSI_CP_1218

Memorial Day Schedule

This Monday, Memorial Day, there will ONLY be a 10:00 am and 11:00 am class.  EVERYONE, including your friends and family, are welcome to attend!  I will give you one guess at what workout we are doing to memorialize our brothers and sisters who have died in the line of duty.

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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 – 5 Push-Press

Even Minutes – 4 Front Rack Lunges

*You may change the weight between lifts if necessary*

METCON

7 Minute Ladder

2 Deadlift – 183/275

10 Double-Unders

*Up by two’s and 10’s for seven minutes. 163/255 for Masters.  At least through 10 Deadlifts and 50 Double-Unders to Rx*

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May 19, 2015

CFSI_CP_1208

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

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

METCON

AMRAP 10 Minutes

7 Hang Snatch – 83/125

7 Burpees over the Bar

7 Toes to Bar

– Rest Two Minutes –

AMRAP 10 Minutes

10 Front Squat – 83/125

10 Box Jump Overs – 20/24

10 Handstand Push-ups

*You must get at least 10 Total Rounds to Rx. 73/115 for Masters.  You must complete a movement for it to count toward your score*

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May 18, 2015

rafael, jess julie

Congratulations to all those who graduated this past weekend!

We are so proud, and so impressed by all of you, but so sad to see many of you leave.  This year, we have been especially lucky to have such a great group.  CrossFit So ILL is a uniquely tight-knit community because of all of you and we know that you will go off on your new adventures and help to make some other Box as awesome as you helped to make this one.  Good luck to all of you.  You will be sorely missed, but know that you always have a home to come back to at CrossFit So ILL.

Also, Rafael would like everyone to know that he is bringing Brazilian food for everyone to snack on after the noon class today (his and Jessica’s last day with us).  Be sure to stop by and say good-bye!

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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 Back Squat

Work up to a heavy back squat weight that you think you can maintain for all 5 sets.

METCON

9 Squat Clean – 113/165

10 Ring Dips

6 Squat Clean – 113/165

10 Ring Dips

3 Squat Clean – 113/165

10 Ring Dips

*10 Minute Cut-off*

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May 18, 2015

CFSI_CP_1275

kyle

HAPPY BIRTHDAY KYLE MARKEL!!!!!!!

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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

6 One-Arm Alternating Dumbbell Snatch – 65/100

15 Shoulder to Overhead – 63/95

20 Box Jumps – 20/24

*6 Rounds to Rx. 45/70 for masters on snatches*

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May 16, 2015

cassie

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 – 2 Front Squat (no racks)

Even – 3 Below Depth Handstand Push-ups

METCON

“Tommy V”

21 Thrusters – 73/115

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

*16 Minute Time Cap. Scale to Chest to Bar Pull-ups if you cannot Rx Rope Climbs with reps of 30-20-10*

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