MODIFIED SCHEDULE FOR MEMORIAL DAY AND REGIONALS WEEKEND

On Monday, the 27th, there only be a 12 pm and a 1 pm class.

Here is the following schedule for Regionals Weekend (because nearly all of our trainers will be in Chicago, and you should be too!):

5 pm – Nathan

There will ONLY be:

There will ONLY be a:

4 pm – Nathan

Regular schedule resumes Monday.  Please email Emma with any questions you may have.

_____________________________________________________________________

WARM-UP/SKILL

Roll Out/Loosen Hip Flexors

20 Overhead Squat (PVC)

EMOTM for 5 Minutes

5 Back Squats (Bar)

5 Kettlebell Swings

15 Double-Unders (or 10-15 seconds of dubs practice)

STRENGTH

You have roughly 20 minutes to perform 5 sets of back squats.  The first 4 sets will be 3 reps each.  The 5th set should be as many as possible at the same weight. This is not timed.  The goal is to do the heaviest weight that you can consistently do for all 5 sets.

METCON

AMRAP 10 Minutes

15 Dumbbell Ground to Overhead – 25′s/35′s

30 Double-Unders

*You must get at least 7 Rounds to Rx*

____________________________________________________

Post Loads and Time to Comments

WARM-UP/SKILL

Roll Out

• Low Back and Hammies
• Calves
• IT Band

EMOTM 5 Minutes

Coaches Choice

STRENGTH/SKILL

EMOTM 8 Minutes

2 Squat Clean

5 Handstand Push-ups

*Make the squat cleans the heaviest you can do back to back.  Make the HSPU’s hard….strict?  Below depth?

METCON

AMRAP 10 Minutes

12 Deadlifts – 103/155

6 Shoulder to Overhead – 103/155

100 yd Sprint (College St and Back)

*You must get at least 4 Rounds to Rx.  You do not get partial credit for part of a run, so run fast if you’re running out of time!*

___________________________________________________

Post Load and Rounds and Reps to Comments

New Burnout Tees and Tanks!

We are ordering new tees and tanks which will arrive BEFORE Regionals! The girls’ burnout tanks will come in white or black and will have gray print or neon green print, respectively. The guys’ burnout tees will come in black or gray with neon green print or white print, respectively. You have the option of the two different styles of print, one with the “WODSHOP” song and one without (refer to May 16th post for pictures). If you don’t “get” the second shirt when you read it, you probably want the top one

You do not NEED to preorder, we are ordering a ton of your typical sizes. If you have a special size that you want, such as extra small or 3X, please email Emma ASAP to let her know.

There is a sample of a girls’ medium tank and of a guys’ medium and large tee. However, the guys’ samples are not burnout, but they will be the burnout style when you order them. The colors of the samples are also NOT representative of the shirts we’ll be ordering. These shirts are more expensive to make, and therefore will be $25 exactly, cash only.

Email Emma with any questions you have!

________________________________________________________

CLEARING OUT THE WOMEN’S DRESSING ROOM

We need to, temporarily, have everyone get their stuff (besides the jump ropes) out of the women’s dressing room. We need to do cleaning and rearranging and it will be much easier without all of the various permanent items all over the place. If it could be cleared out by the weekend that would be GREAT! You can return your things after next week.

______________________________________________

WARM-UP/SKILL

Roll Out

In any order…..

3 Minutes Double-Unders

400 Meter Run

500 Meter Row

METCON

AMRAP 20 Minutes

10 Pull-ups

20 Push-ups (Chest and Chin to the Deck)

30 Squats

*You must complete a movement for it to count towards your score (Rounds and Thirds of Rounds). You must get at least 5 Rounds to Rx*

_______________________________________________

Post Rounds and Thirds of Rounds to Comments

New Burnout Tees and Tanks!

We are ordering new tees and tanks which will arrive BEFORE Regionals!  The girls’ burnout tanks will come in white or black and will have gray print or neon green print, respectively.  The guys’ burnout tees will come in black or gray with neon green print or white print, respectively.  You have the option of the two different styles of print, one with the “WODSHOP” song and one without (refer to May 16th post for pictures).  If you don’t “get” the second shirt when you read it, you probably want the top one

You do not NEED to preorder, we are ordering a ton of your typical sizes.  If you have a special size that you want, such as extra small or 3X, please email Emma ASAP to let her know.

There is a sample of a girls’ medium tank and of a guys’ medium and large tee.  However, the guys’ samples are not burnout, but they will be the burnout style when you order them.  The colors of the samples are also NOT representative of the shirts we’ll be ordering.  These shirts are more expensive to make, and therefore will be $25 exactly, cash only.

Email Emma with any questions you have!

________________________________________________________

CLEARING OUT THE WOMEN’S DRESSING ROOM

We need to, temporarily, have everyone get their stuff (besides the jump ropes) out of the women’s dressing room.  We need to do cleaning and rearranging and it will be much easier without all of the various permanent items all over the place.  If it could be cleared out by the weekend that would be GREAT! You can return your things after next week.

______________________________________________

WARM-UP/SKILL

Roll Out and Row 500 as rowers become available

• Whatever is SORE!

EMOTM 5 MINUTES

• 3 Squat Clean (Bar)
• 5 Press (Bar)
• 10 Second Handstand Hold

STRENGTH

You Have Roughly 20 Minutes to Establish a One Rep Max Split or Squat Snatch (not power)

METCON

7 Minute Ladder

2 Clean and Jerk – 93/135

2 Back Squat – 93/135

*Up By 2′s for 7 Minutes.  You must get at least THROUGH the 10′s to Rx*

_____________________________________

Post Load and Total Reps to Comments

New Burnout Tees and Tanks!

We are ordering new tees and tanks which will arrive BEFORE Regionals!  The girls’ burnout tanks will come in white or black and will have gray print or neon green print, respectively.  The guys’ burnout tees will come in black or gray with neon green print or white print, respectively.  You have the option of the two different styles of print pictured above.  If you don’t “get” the second shirt when you read it, you probably want the top one

You do not NEED to preorder, we are ordering a ton of your typical sizes.  But, if you want to shoot Emma an email to give her an idea of what you will be wanting so that we make sure we order enough of each style and color,  you’re welcome to do that, but it’s not required. If you have a special size that you want, such as extra small or 3X, please email Emma ASAP to let her know.

There is a sample of a girls’ medium tank and of a guys’ medium and large tee.  However, the guys’ samples are not burnout, but they will be the burnout style when you order them.  The colors of the samples are also NOT representative of the shirts we’ll be ordering.  These shirts are more expensive to make, and therefore will be $25 exactly, cash only.

Email Emma with any questions you have!

________________________________________________________

CLEARING OUT THE WOMEN’S DRESSING ROOM

We need to, temporarily, have everyone get there stuff (besides the jump ropes) out of the women’s dressing room.  We need to do cleaning and rearranging and it will be much easier without all of the various permanent items all over the place.  If it could be cleared out by the weekend that would be GREAT! You can return your things after next week.

______________________________________________

WARM-UP/SKILL

Roll Out

• Upper Back (Ball)
• Calves
• Quads

EMOTM 5 Minutes

Coach’s Choice

METCON

3 Rounds

10 Kettlebell Swing – 55/70

20 Wallball – 14/20 at 10 ft

30 Box Jumps – 20/24

40 Hang Snatch – 38/55

50 Sit-ups

*20 Minute Cut-off*

__________________________________________

Post Time to Comments

Please be sure to put away your rowers properly in this beautiful 4-3 formation (above), and carefully fold the monitors down so that they do not get damaged.  However, our newest rower has a monitor that does not fold down, so it must be placed in the outside row, like so, taking care not to hit the monitor against anything.

________________________________

Kristin King and CrossFit So ILL on the news!

Watch out! Our very own Kristin King will be a featured story on the 5:00 pm WSIL News this Wednesday night at 5:00 pm and it will re-air on the morning show on Thursday! Be sure to set your DVR’s!

_________________________________________________________________

MEMBERSHIP ISSUES

Someone who signs in as Beth Blotha (sp?) please email Emma ASAP. This name is not in our system. Gracias. Which also leads us to:

Please ALWAYS sign in with your first AND last name and only use the name that you entered in our payment system.

____________________________________

WARM-UP/SKILL

Roll Out

• Calves
• Quads
• Hammies

20 Burpees (done as group)

EMOTM 5 Minutes

5 Hang Snatch (bar)

2 Dips

20 Dubs (or 15 seconds of practice/singles)

STRENGTH

EMOTM for 8 Minutes

2 (for women) / 6 (for men) One Armed Alternating Dumbbell Snatch – 70 lbs

3 Weighted Strict Ring Dips (must use dumbbell)

*To Rx this portion, you must do the prescribed weight for the snatches and you must use SOME weight with unassisted dips.  There can only be one Rx’d score – 40 Rx’d (total reps from the 8 minutes)*

METCON

3 Rounds

10 Overhead Squats – 93/135

50 Double-Unders

*10 Minute Cut-off*

____________________________________________

Post Load and Time to Comments

Bring your own Towel if you’d like to use the shower.  We are having maintenance issues with our washer

____________________________________________________

WARM-UP/SKILL

Roll Out

Then Coaches Choice

METCON

“Jackie”

1000 Meter Row

50 Thrusters – 33/45

30 Pull-ups

- REST TWO MINUTES -

100 Squats

*15 Minute Cut-off*

___________________________________________

Post Time to Comments

Does anyone have a used Windows Desktop that they would like to part with for cheap or for free?

AND…..Better late than never, the rest of the Sectionals shirts are in!  Pick yours up today!

____________________________________________

WARM-UP/SKILL

Roll Out

• IT Band
• Low Back and Hamstrings
• Quads
• Hips (Ball)

- Run 400 Meters

EMOTM for 5 Minutes

3 Good Mornings (Bar)

5 Front Squats

7 Tuck Jumps

STRENGTH/SKILL

EMOTM for 8 Minutes

3 Deadlifts

4 Dumbbell Pistols

*Make the deads and the pistols as heavy as possible.  Dumbbells will be held in the front rack position.  You must have two dumbbells*

METCON

Run 800 Meters

Rest One Minute

Run 800 Meters

*Pick a distance that you can run the whole way, no walking.  Also make it a distance that will allow you to complete the whole Metcon in under 10 Minutes*

_________________________________________

Post Loads and Time to Comments

Does anyone have a used Windows Desktop that they would like to part with for cheap or for free?

AND…..Better late than never, the rest of the Sectionals shirts are in!  Pick yours up today!

____________________________________________

WARM-UP/SKILL

Coaches Choice

METCON

“Regionals Individual Event #6″

100 Double-Unders

50 Handstand Push-ups

40 Toes to Bar

30 Shoulder to Overhead – 103/155

40 Front Rack Lunges – 103/155

- 20 Minute Cut-off -

*Sub Toes to Bar with 75 sit-ups if your hands are shredded from last week.  If your shoulders are burnt out from Saturday, sub hang cleans for the shoulder to overhead*

________________________________________________

Post Time to Comments

WARM-UP/SKILL

Roll Out

• Quads
• Lats
• Upper Back and Hips (Ball)

400 Meter Run

EMOTM for 5 Minutes

5 Press (Bar)

5 Front Squats (Bar)

3 Pull-ups

METCON

5 Rounds

One Minute Rope Climb

One Minute Squat Clean – 135/195

One Minute Dumbbell Shoulder to Overhead – 45/70

- ONE MINUTE REST -

*Every two dumbbell shoulder to overhead is only worth one point to make them weighted more equally to the other two movements*

_____________________________________________________

Post Total Reps to Comments