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!

____________________________________________

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*

___________________________________________

Post Load and Rounds and Reps  to Comments

20140724-230654-83214527.jpg

7 Comments more...

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*

___________________________________________

Post Time to Comments

20140723-225016-82216907.jpg

23 Comments more...

July 23, 2014

by on Jul.22, 2014, under Uncategorized

CFSI_CP_980CrossFit Games Party this Saturday at 12:00 pm!

______________________________________________________

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*

___________________________________________

Post Load and Time to Comments

20140722-212607-77167076.jpg

12 Comments more...

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!

_____________________________________________________

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*

__________________________________________

Post Rounds and Reps to Comments

20140721-213756-77876520.jpg

13 Comments more...

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!

______________________________________________

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!

__________________________

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!

______________________________________________________

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*

______________________________________________

Post Load and Time to Comments

 

20140720-172126-62486554.jpg

14 Comments more...

July 20, 2014

by on Jul.19, 2014, under Uncategorized

20140719-175001-64201469.jpg

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

________________________________________

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*

_________________________________________________

Post Time to Comments

15 Comments more...

July 19, 2014

by on Jul.18, 2014, under Uncategorized

CFSI_CP_975

Good Luck to our very own Vanessa Frost who is competing in a NATIONAL (which she qualified for) Olympic Lifting Competition!  Get it girl!  AND Abby and Morgan are competing in a couples CrossFit Competition in Terra Haute – REPREZENT!

_____________________________________________

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!

______________________________________________________

2nd Annual D-Town Throwdown – The weekend of September 28th in Decatur!

Who’s coming with?  We will be staying Friday and Saturday night at Homewood Suites, about 10 minutes from the comp (at CrossFit Enhance), and where we stayed last year.  We had a blast last September and we are once again sending several teams to DOMINATE.  Anyone and everyone is welcome to join us – we will be posting more details as we near the competition dates!

________________________________________

WARM-UP/SKILL

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

Coach’s Group Warm-up

METCON

5 Rounds

10 Squat Snatch – 93/135

15 Toes to Bar

20 Burpees

*25 Minute Cut-off*

__________________________________________

Post Time to Comments

3 Comments more...

July 18, 2014

by on Jul.17, 2014, under Uncategorized

CFSI_CP_942Be 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!

______________________________________________________

2nd Annual D-Town Throwdown – The weekend of September 28th in Decatur!

Who’s coming with?  We will be staying Friday and Saturday night at Homewood Suites, about 10 minutes from the comp (at CrossFit Enhance), and where we stayed last year.  We had a blast last September and we are once again sending several teams to DOMINATE.  Anyone and everyone is welcome to join us – we will be posting more details as we near the competition dates!

________________________________________

WARM-UP/SKILL

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

Coach’s Group Warm-up

STRENGTH

8 Sets

3 Back Squats

Max Ring Dips

*Score is total ring dips (note the weight you used as well).  The whole workout should take around 20 minutes with 1-2 minutes rest between each set

METCON

3 Rounds

10 Dumbbell Snatch One Arm – 45/70

10 Dumbbell Snatch OTHER Arm – 45/70

50 Double-Unders

- End with 75 Air Squats -

*10 Minute Cut-off*

__________________________________________________

Post Load, Reps  and Time to Comments

20140717-232923-84563115.jpg

20140718-202510-73510579.jpg

9 Comments more...

July 17, 2014

by on Jul.16, 2014, under Uncategorized

20140716-200505-72305280.jpgCFSI_CP_930

2nd Annual D-Town Throwdown – The weekend of September 28th in Decatur!

Who’s coming with?  We will be staying Friday and Saturday night at Homewood Suites, about 10 minutes from the comp (at CrossFit Enhance), and where we stayed last year.  We had a blast last September and we are once again sending several teams to DOMINATE.  Anyone and everyone is welcome to join us – we will be posting more details as we near the competition dates!

________________________________________

WARM-UP/SKILL

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

Coach’s Group Warm-up

METCON

“Fight Gone Bad”

3 Rounds

1 Minute Box Jumps – 20 in for both

1 Minute Push-Press – 53/75

1 Minute Row (Calories)

1 Minute Wallball – 14/20 at 8/10 ft

1 Minute Sumo-Deadlift High Pull – 53/75

ONE MINUTE REST

*You must get at least 200 total reps to Rx and you must have someone count your reps for them to go on the Leaderboard. The box jumps are also NOT Games standard, but you still must open your hips on the way off*

______________________________________________

Post Total Reps to Comments

18 Comments more...

July 16, 2014

by on Jul.15, 2014, under Uncategorized

20140715-205805-75485822.jpg
CFSI_CP_936

2nd Annual D-Town Throwdown – The weekend of September 28th in Decatur!

Who’s coming with?  We will be staying Friday and Saturday night at Homewood Suites, about 10 minutes from the comp (at CrossFit Enhance), and where we stayed last year.  We had a blast last September and we are once again sending several teams to DOMINATE.  Anyone and everyone is welcome to join us – we will be posting more details as we near the competition dates!

________________________________________

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!

_____________________________________________________

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

7 Weighted Push-ups

8 Pistols

METCON

Run 800 Meters

50 Kettlebell Swings – 35/55

500 Meter Row

*10 Minute Cut-off

__________________________________________________

Post Load and Time to Comments

 

12 Comments more...

Gravatar Icons

Wouldn't you like to have a little iconic picture of yourself appear beside each of your comments on CrossFit So iLL? Then everyone will be able to recognize you at the gym! Are you a loser? Don't worry! You can pick out a picture from the high-point of your life and make people think you are truly cool and happy! Just go to gravatar.com and sign up!