CrossFit So Ill

Games Season is Upon Us!

If you are competing, you may come in and do the WoD  before, in between, and right after the evening classes tonight (remember, typically you can do it after the nooner too, but not this first week).  So, come to whichever class you normally would and we’ll get you in.  Don’t forget to watch the demo video and explanation on the Games site BEFORE you come in!  Competitors will also be judges so make sure you are all well informed.

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“Sectionals WoD 12.1″

AMRAP 7 Minutes

Burpees

*Those doing Sectionals must touch something that is 6 inches above their outstretched reach.  Those who are not do not have to touch anything but should try to jump at least 6 inches in the air with every burpee*

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Post Total Reps to Comments

Why are you always going so light, Aaron?!?!?!?!

Details about the Open Sectionals Competition and when Competitors can be judged on the workouts

The WoD will be the programmed workout on Thursday.  However, if you are competing, you must be judged.  Therefore, you will have to do it right before or right after class.  Typically, competitors will be able to be judged at 7:00 pm on Wednesday (right when it is announced!), after the 6:00 am class on Thursdays SOMETIMES (you will have to talk to the trainer of the 6 am ahead of time to see if they can judge you), after the noon classes on Thursday (EXCEPT this first Thursday) and Friday, at 11:30 am on Saturday and in between classes that day, and after the noon class on Sunday.  Make sure you warm-up during the scheduled class so that you will be ready to do the WoD right after the class is finished.  You will be judged by trainers as well as other members who will have the judging standards carefully explained to them.  In addition, the Games site will have detailed videos explaining and demo’ing the WoDs and the range of motion standards, so EVERYONE must watch those!  If you have any further questions, or special requests, please talk to Emma.

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Press

3-3-3-3-3

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30-20-10

Box Jumps – 20/24

Kettlebell Swings – 35/55

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Sign up for the Games tonight!  The first workout will be announced on Wednesday evening and will be programmed at the Box on Thursday!

http://games.crossfit.com/

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Establish a one rep max Squat Clean Thruster in 10 minutes

What’s the catch?  Between each successful attempt you must complete 50 double-unders.  You may only warm up with the bar and 10 lb plates before class.  However, you can put whatever weight you’d like on your bar before the start of the workout.  For instance, if I warm up with a 33 lb bar and 10 lb plates, I can then set up 83 lbs before the WoD starts, attempt that weight once the clock starts (you may string together as many reps as you’d like in case you feel you’re still warming up), then complete 50 double-unders. You only perform double-unders if you successfully complete the lift.

Your final score will include how many sets you completed (a set consists of a successful attempt and a set of 50 double-unders), the highest weight you were able to successfully lift AND the weights that you were able to successfully lift AFTER finding your one rep max.  We’re basically giving props to those who can keep a high weight going even after they establish their one rep max.  So make sure you write down each lift you hit successfully after hitting your one rep max.

Score equals number of sets completed x 12 plus your one rep max in pounds x 2 plus total pounds from all the successful lifts completed AFTER completing your one rep max!  If you do NOT care what your score is compared to others, you do not need to worry about the math.  The math is there to weigh different parts of the WoD equally so that you can see how well you did as a whole.

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Post Number of Sets and Highest Successful Lift to Comments

We are looking to build some sort of 3 foot gate to section off the tiles and the mats.  It must easily open and close.  Anyone interested in coming up with something and put it into action? We know that we can go elsewhere to hire someone to do this, but we’d rather compensate a member if possible.

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First Sectionals workout announced this Wednesday evening at 7:00 pm! Register if you haven’t already!

http://games.crossfit.com/

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Back Squats on the Minute – 93/135

5 Back Squats on the Minute for 6 minutes, AMRAP on the 7th minute.  You may NOT drop the bar on your 7th minute to rest.  You also may not pick up the bar until the start of each minute.

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3 Rounds

15 Hang Squat Snatch – 68/100

15 Front Rack Lunges – 68/100

*10 Minute Cut-off*

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

Pull-ups

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

Handstand Push-ups

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Row 1000 Meters

Then complete a 10 minute ladder of:

2 Squat Clean – 93/135

10 Second Handstand Hold

*Reps will increase by two each time on the squat cleans and handstand holds will increase by 10 seconds each time.  The handstand holds do NOT need to be done unbroken, but if you fall, you must not count that time towards your handstand hold.  Only count time that you’re actually up in your handstand towards your handstand hold time.  For scoring, every ten seconds will count as a “rep”*

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Post Total Time, Total Reps and Final Score to Comments (Scoring will be explained before the WoD)

Sectionals Start in Less than a Week!

And you might as well sign up!  Why?  Because the workout that is programmed for Sectionals each week will be the programmed WoD here on Thursdays anyway!  Remember, there is one WoD posted on the Games site each week for 5 weeks.  You will perform the WoD at the Box with one of our trainers or experienced members as a judge.  You will then submit your score on your CrossFit Games account and we will verify it.  Simple!  And there will be plenty of times you can come in and perform the WoD at a different time if necessary, especially: after the noonish classes, during the Wednesday free class, in between classes on Thursday, and all weekend!  No excuses, sign up today and join our team!

http://games.crossfit.com/

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3 Rounds

15 Clean and Jerk – 103/155

800 Meter Run

Rest Two Minutes

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Post Time to Comments (Including Rest)

DO NOT TIE KNOTS IN THE WIRE JUMP ROPES!!!!!!!!

Two more wire jump ropes were ruined on Wednesday because people tied knots in them.  They will PERMANENTLY be kinked now.  Please, if you want to adjust a jump rope, buy your own and you can adjust it to any length you want.

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New Trainers!

We’d like to introduce three of our new trainers!  Orion, Angie and Vanessa will be training at our Box beginning over the next few weeks.  All three of them have been exemplary, dedicated CrossFitters and will be great assets to the Box, especially regarding anything having to do with mustaches, lifting to the beat, and screaming/grunting when hitting that 30 lb PR overhead.  They all have something special to contribute!  Be sure to congratulate them when you see them, and promise that you will do everything in your power to NOT be late to their classes.

CrossFit Marion: No, this isn’t Emma and Kristin’s old house in Marion where packing and moving WoDs were often done.  This one’s for real!  Congrats to Jeff H, Nate and Ryan for being accepted into the affiliate community!  Their Box will be up and running in the near future so make sure to check them out if you’re ever in the Marion area!

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AMRAP 20 Minutes

5 Push-Press (not Jerk) – 88/125

7 Kettlebell Swing – 55/70

30 Sit-ups

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Post Rounds and Reps to Comments

Front Squat

10-10-10

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3 Rounds

7 Overhead Squats – 88/125

50 Double-Unders

15 Burpees

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HAPPY VALENTINE’S DAY!!!!!!!!

And what better way to celebrate Valentine’s Day than to help a puppy find a home.   Meet Dane, the sweetest, most beautiful two year old puppy with the most beautiful eyes we’ve ever met.  He is a 60-70 lb (he loves to put his front paws up on your shoulders like he wants to dance!) Hound mix with an incredibly loving demeanor, playful personality, is GREAT with kids, and GREAT with other dogs, and of course doesn’t shed!  He has been living in St Francis CARE shelter where they’ve taken incredible care of him, but he needs a home…..and if anyone will take him, CrossFit So ILL will split the cost of adoption, shots, heartworm meds, etc.  PLEASE pass today’s post along to anyone who might be interested, post it on facebook, email, etc. and have them contact us.  Talk to Emma or Kristin for more details!

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Partner WoD

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

Deadlift – 143/205

Hang Clean – 93/135

Back Squat – 93/135

Toes to Bar

*One Partner does 10, then the other does 10, then one does 9 reps, and the other does 9 reps, then 8′s, then 7′s, etc.  That’s one one movement.  Once they each get down to 1 and 1 of the first movement, they move on to the next*

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