January 28, 2015

SI_Open_Session_M2B_23

We have NEW So ILL Tanks and Tees up for grabs at $20 a piece!  No preorder necessary anymore, just remember, the tanks run large!

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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 – 4 Front Squat

Even Minutes – 4 Jerks

METCON

5 Rounds

10 Cleans – 93/135

10 Handstand Push-ups

*10 Minute Cut-off. 12 for Masters*

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January 27, 2015

CFSI_CP_1157

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

7 Deadlift – 183/275

50 Double-Unders

20 Wallballs – 14/20 at 9/10 ft

*You must get at least 5 Rounds to Rx. 4 Rounds for Masters*

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January 26, 2015


icebreather

Thank you to all who came out to support CFLE and CFSI this Saturday at the Ice Breather Competition in Springfield!

As usual, our members showed up in FORCE and dominated the fan section…. helping to push our teams to a 3rd, 7th and 8th place finish! We can’t show our appreciation enough for all of the support and encouragement you all showed us.  Pumped. Us. UP!

NOW…. after watching that, WHO IS READY FOR THE OPEN?!?!?!?!?!?

games.crossfit.com

You have 5 weeks to sign up!

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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 Clean and Jerk

*Only one movement and no AMRAP, so make it tough*

METCON

1 Minute Chest to Bar Pull-ups

2 Minutes Thrusters – 83/125

3 Minutes Overhead Squat – 83/125

4 Minute Row (Calorie)

*You must get at least 100 reps to Rx. 73/115 for Masters*

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January 25, 2014

CFSI_CP_1167

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

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

METCON

2 Rounds

100 Air Squats

50 Handstand Push-ups

40 Toes to Bar

30 Shoulder to Overhead – 103/155

20 Front Rack Lunges – 103/155

*30 Minute Cut-off*

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January 24, 2015

CFSI_CP_1168

Good luck to all competing in the Ice Breather Competition this weekend!  To keep up, check out Capital City CrossFit’s Facebook page!

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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 6 Minutes.  AMRAP on the 7th Minute.

10 Back Squats – 93/135

METCON

4 Rounds

15 Power Snatch – 53/85

20 Box Jumps – 20/24

25 Sit-ups

*10 Minute Cut-off*

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3 Comments.

January 23, 2015

HAVE YOU SIGNED UP FOR THE OPEN YET??!?!?!?

games.crossfit.com

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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 Deadlift

4 Strict Handstand Push-up

METCON

30 Jerks – 123/185

*While you’re trying to complete your jerks, you must perform 20 double-unders on the minute, INCLUDING the first minute*

– 10 Minute Cut-off. 103/155 for Masters –

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January 22, 2015

abby

Happy Birthday Abby!!!!!

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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

12 Minute Time Cap

Row 1000 Meters

50 Thrusters – 33/45

30 Pull-ups

15 Minute Time Cap

60 Burpees over the Bar

30 Hang Cleans – 133/225

10 Muscle-ups

– If you finish the first part in 12 minutes, you get to rest (and change your weights) for the remainder of time.  Your score is whatever time it is when you finish the second part, but you must complete the first part in the time cap to Rx as well –

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January 21, 2015

HAVE YOU SIGNED UP FOR THE OPEN YET??!?!?!?

games.crossfit.com

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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 Sets

5 Overhead Squats

6 One-Arm Alternating Dumbbell Snatch

*Go immediately to your snatches after your overhead squats.  Try to get them done in 30 seconds or so but go as heavy as possible*

METCON

4 Rounds

5 Wall climbs

20 Pistols

*10 Minute Cut-off*

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4 Comments.

January 20, 2015

Registration for the 2015 CrossFit Open is officially… OPEN! Be sure to sign up at games.crossfit.com (you will be able to choose the Scaled or Rx’d Division when you enter your score) and choose CrossFit So ILL as your team!

Also, we are ALWAYS in need of qualified judges. We encourage anyone and everyone to sign up to be a judge during the Open by taking the Judge’s Online Course, also at games.crossfit.com. HAPPY OPEN SEASON!!!!!

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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

1 Round

7 Rope Climbs

15 Snatch – 103/155

7 Rope Climbs

60 Front Rack Lunges – 103/155

5 Rounds

15 Wallball – 14/20 at 9/10 ft

15 Power Cleans – 63/95

*25 Minute Cut-off. 93/135 for Masters and 30 Minute Cut-off*

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January 19, 2015

Registration for the 2015 CrossFit Open is officially… OPEN! Be sure to sign up at games.crossfit.com (looks like you will choose Rx or Scaled when you submit your score?) and pick CrossFit So ILL  as your team next week!

Also, we are ALWAYS in need of qualified judges. We encourage anyone and everyone to sign up to be a judge during the Open by taking the Judge’s Online Course, also at games.crossfit.com. HAPPY OPEN SEASON!!!!!

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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 – 3 Back Squat

Even Minutes – Max Toes to Bar

*Pick an unbroken number of toes to bar that’s good for you.  If you can kip toes to bar, go until you lose your rythym*

METCON

AMRAP 7 Minutes

12 Deadlift – 83/125

12 Shoulder to Overhead – 83/125

*5 Rounds to Rx. 73/115 for Masters*

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5 Comments.