CrossFit So Ill

May 19, 2012

Emma — Sat, 19 May 2012 00:00:47 +0000

Be sure to see all of the highlights and scores from Regionals at http://games.crossfit.com/regional-summaries

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Updated Schedule for This Week/Weekend

There will be no Open Gym on Thursday or Friday (no, there is never Open Gym on Friday, but I just thought I would perfectly clear). There will also be no Friday 4:00 pm, Saturday Kids Class, or Sunday 4:00 pm class. Hopefully, everyone will be with us in Chicago partying it up at the Woodstock of competitions…….CrossFit Regionals!

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“Nancy”

400 Meter Run

15 Overhead Squats – 63/95

*20 Minute Cut-off. The only way to Rx this is to be clearly below parallel in your squats. Leaderboard WoDs are held to a higher standard*

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May 18, 2012

Emma — Fri, 18 May 2012 00:00:24 +0000

Regionals begin today! Wish the So 'Illers luck!

Be sure to see all of the highlights and scores from Regionals at http://games.crossfit.com/regional-summaries

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Updated Schedule for This Week/Weekend

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AMRAP 20 Minutes

10 Deadlifts – 198/315

30 Sit-ups

40 Double-Unders

*Scale double-unders with either one minute of double-under practice or scale the amount of double-unders. This should be AT LEAST a 3 or 4 Round workout*

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May 17, 2012

Emma — Thu, 17 May 2012 00:00:53 +0000

2009 CrossFit Games at the Ranch in Aromas

Be sure to see all of the highlights and scores from Regionals at http://games.crossfit.com/regional-summaries

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Updated Schedule for This Week/Weekend

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One Round

Row 1000 Meters

30 Toes to Bar

50 Wallball – 14/20 lb – 9/10 ft

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May 16, 2012

Emma — Wed, 16 May 2012 00:00:07 +0000

2010 CrossFit Games

Be sure to see all of the highlights and scores from Regionals at http://games.crossfit.com/regional-summaries

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Updated Schedule for This Week/Weekend

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Back Squat

1-1-1-1-1

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50 Squat Clean Thrusters – 93/135

*Scale Appropriately! 10 Minute Cut-off*

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May 15, 2012

Emma — Tue, 15 May 2012 00:20:33 +0000

Be sure to see all of the highlights and scores from Regionals at http://games.crossfit.com/regional-summaries

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Updated Schedule for This Week/Weekend

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2 Rounds

50 Squats

40 Kettlebell Swings – 35/55

30 Box Jumps – 20/24

20 Shoulder to Overhead – 68/100

10 Wall Climbs

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May 14, 2012

Emma — Mon, 14 May 2012 00:00:28 +0000

Muscle-ups on the Minute

2 Muscle-ups on the minute for 6 minutes, AMRAP on the 7th minute. Chest to bar pull-ups or ring dips to sub muscle-ups (4 on the minute). You may rest as needed on the 7th minute.

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3 Rounds

10 Front Squats – 93/135

400 Meter Run

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May 13, 2012

Emma — Sun, 13 May 2012 00:30:28 +0000

Happy Mother’s Day to all the strong CrossFit So ILL Mamas out there!!!!!!!!!!!!!!!!

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“Yo Mama”

One Round

50 Sit-ups

20 Thrusters – 58/85 (Make sure you do not drop the bar ladies!)

40 Sit-ups

16 Thrusters

30 Sit-ups

12 Thrusters

20 Sit-ups

8 Thrusters

10 Sit-ups

4 Thrusters

*Because we know how much you moms love “ab work.”*

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May 12, 2012

Emma — Sat, 12 May 2012 00:00:59 +0000

CrossFit Kids today at 12:30!

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Updated Schedule for Next Week/Weekend

There will be no Open Gym on Thursday of next week. There will also be no Friday 4:00 pm, Saturday Kids Class, or Sunday 4:00 pm class because EVERYONE WILL BE AT REGIONALS AND YOU SHOULD BE TOO!!!!!!!!!

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5 Rounds

7 Jerks – 93/135

10 Box Jump – 24/30

15 Kettlebell Swings – 35/55

*15 Minute Cut-off*

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May 11, 2012

Emma — Fri, 11 May 2012 00:00:11 +0000

CrossFit Kids on Fridays is canceled until Summer

Saturdays are still on but we know how difficult it is to get the kids here on time after school. We wish we could have the adult and kids classes going on at the same time, but it’s just not possible. So, we are going to give one extra “punch” to everyone who has already bought punch cards for the inconvenience. Make sure to bring the kiddos in this Saturday, but Friday Kids classes are temporarily canceled.

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ADDENDUM TO SQUAT CHALLENGE

Upon close observation of the first two days of this Challenge, we’ve decided that it’s too easy. That’s right, we’re going to make it harder. If you have already signed up and decide that with the new rules you want to withdrawal, we will give you a full refund. You are no longer allowed to count the squats that are in the WoDs. Now, if you perform an additional workout that is not the programmed workout of the day and there are squats in it, then you can count those. Otherwise squats that are programmed in the regular workout of the day will no longer count (as of today) towards your score. Wednesdays WoD squats are still valid, but from here on out WoD squats will no longer be counted.

Today is the final day to sign up for the Squat Challenge. Please refer to previous posts with specific rules regarding the Challenge if you have any questions!

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5 Rounds

10 Handstand Push-ups

325 Meter Run

Upon completing your 5 Rounds, you must then complete 200 Double-Unders

*20 Minute Cut-off*

If you cannot perform handstand push-ups without assistance, using ONE abmat, or using the bands for assistance, then scale the handstand push-ups to 20 regular push-ups. No scaling the handstand push-ups with a box. Also, either scale the number of double-unders if necessary, or, if you can do NONE, then practice double-unders for 5 minutes

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May 10, 2012

Emma — Thu, 10 May 2012 00:43:51 +0000

The Women’s Intersport Network (WIN) for Southern Illinois

The Women’s Intersport Network (WIN) for Southern Illinois is a newly formed nonprofit organization whose mission is to educate and empower girls and women in Southern Illinois through sport and physical activity. WIN for Southern Illinois takes a multi-prong approach to achieving this mission: building networks that provide resources which advocate the lifetime value of sport and physical activity for girls and women; promoting sport and physical activity opportunities that currently exist; developing opportunities that encourage girls and women to experience new sports and physical activity; and recognizing the participation, contributions and achievements of girls and women in sport and physical activity in the region.

WIN for Southern Illinois is LOOKING FOR NEW MEMBERS (all you college girls!). If you are interested in becoming a member of WIN check out the membership page on our website http://www.winsoill.com. You can also follow us on Facebook https://www.facebook.com/pages/WIN-for-Southern-Illinois/283543281715998. If you would like more information about the organization, please email info@winsouthernil.com or speak with Emma.

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AMRAP 15 Minutes

10 Burpees over your plate

100 ft Walking Lunge – 25/45

*Members will have a “station” to the sides of the mats just as if they were doing lifts with overhead lunges. They will perform there burpees there, jumping over the entire plate for each burpee. Hips do not need to open and there is no clap necessary. Chest must hit the deck and members must jump and land with both feet at the same time. Members can be sideways, or facing the plate……whatever is spatially necessary. 50 ft of walking lunges is worth 5 “reps” only to be used for partial rounds. For example, if I complete 7 whole rounds, then get through the burpees, and 50 ft of lunges when time runs out, my score will be 7 Rounds and 15 reps*

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