Mid-American Weightlifting Championship Update: The Champ is BACK!

by JJ Christopher in Event | Leave a comment

IMG_4785Fresh off the heels of her victory at the Chicago Open, Coach Megan will be defending her title at the Mid-American Weightlifting Championship & DeGarmo Memorial this weekend!

 

Megan’s weight class competes this Saturday, October 25, weighing in at 8 am and lifting at 10 am. She’d love to have the support of her fellow friends and members if you’re able to make the trip out to see her! Details can be found at the link above.

2014.10.21

by JJ Christopher in WOD | Leave a comment

10478288_749712585077051_2026206833337780340_oStrength:

15 min. to accumulate

    • 30 muscle-ups/muscle-up practice (sub: 30 strict pull-ups, 30 strict ring dips)

 

Conditioning:

3 rounds

    • 50 calorie row
    • 50 double-unders (sub: 2 min. attempts)
    • 50 kettlebell swings (53/35)

Kitchfix Bootkamp with Jenny Westerkamp, RD (Mon. 11/3)

by JJ Christopher in Event | Leave a comment

Slide1

Crew:

Looking to dial in your nutrition while working hard in the gym? Maybe you’re ready to take your training to the next level by following a diet aimed to increase performance? Or are you just hoping to lose a few pounds (remember: unfortunately, no matter how hard you work in the gym, you CANNOT out-work a poor diet)? Maybe you’re happy with where you’re at but you know you can eat better? If any of these situations apply to you….

 

Why wait until AFTER the holidays to be healthy?

 

The Kitchfix Bootkamp is a 21-day program led by Kitchfix’s nutritionist, Jenny Westerkamp, RD.

The Bootkamp will start on November 3 and end on November 24.

 

As a bootkamper, you will receive:

    • discounted Kitchfix gift card to use during the 21 days
    • menus of recommended Kitchfix meals to meet your specific goals
    • access to Jenny Westerkamp, RD for personal questions and guidance
    • daily “challenge” emails to stay educated and motivated
    • nutrition handouts to help with meal planning outside of Kitchfix meals

 

CHOOSE FROM TWO OPTIONS:

    1. You pay $325, you receive…$375 Kitchfix credit
    2. You pay $199, you receive…$225 Kitchfix credit

 

Get healthy BEFORE the holidays with @Kitchfix Bootkamp!

Visit kitchfix.com/blog to learn more and register!

 

Once you register, you will be given all the necessary information before, during, and after the Bootkamp.

For any questions please email Jenny at jenny@kitchfix.com.

2014.10.20

by JJ Christopher in WOD | Leave a comment

10458964_749715651743411_1032179658989727693_o

Reminder:

Registration is now open for the FREE Foam Rolling & Lacrosse Ball Class with Airrosti on Saturday, October 25th at 11:30 am. Sign up now!

Strength:

front squat

    • 5×5 @ ~80% 1 RM

- increase the weight on each set by either starting your first work set at 80% or centering your 5 work sets around 80%
 

Conditioning:

30 wall balls (20/14)

30 hang power cleans (95/65)

30 ab-mat sit-ups

800m run

20 wall balls (20/14)

20 hang power cleans (115/75)

20 ab-mat sit-ups

400m run

10 wall balls (20/14)

10 hang power cleans (135/95)

10 ab-mat sit-ups

200m run

- add weight to your barbell after each run

2014.10.19

by JJ Christopher in WOD | Leave a comment

Yoga: 10:00 am – 11:00 am

Open Gym: 11:00 am – 2:00 pm

FREE Trial CrossFit Class: 11:30 am – 12:15 pm

Strength programming for the week of 10/20/14 – 10/26/14:

Monday 10/20/14

front squat

        • 5×5 @ 80% 1 RM

Tuesday 10/21/14

gymnastics

        • accumulate 30 muscle-ups (sub: 30 strict pull-ups, 30 strict ring dips)

Wednesday 10/22/14

snatch

        • 5×2 @ 75% 1 RM or 1 RM

Thursday 10/23/14

back squat

        • 12×2 @ 65% 1 RM

Friday 10/24/14

deadlift

        • 1 RM

Saturday 10/25/14

metcon only

2014.10.18

by JJ Christopher in WOD | Leave a comment

1617316_749713821743594_5947886580219804060_oConditioning:

20 min. AMRAP

    • 10 burpees
    • 8 deadlifts (115/75)
    • 6 hang power cleans (115/75)
    • 4 front squats (115/75)
    • 2 thrusters (115/75)
    • 400m run

- use the same barbell & weights for each movement

RKC Workshops (Saturdays 10/18-11/22)

by JJ Christopher in Event | Leave a comment

RKC1018 - CopyA 6-week RKC (Russian Kettlebell Challenge) workshop series is being held at ID Gym (2727 N. Lincoln Ave.) beginning this Saturday, October 18 running through the following Saturdays until November 22. All sessions will be held from 1 pm to 3 pm and cost $125 per workshop (if you purchase all six workshops, there is a $100 discount!).

 

If you’ve ever wanted to learn more about proper usage of a kettlebell and how to incorporate more kettlebell work into your training, this is a great opportunity to do so! The following movements will be covered in-depth on these dates:

10/18

    • swing mechanics

10/25

    • Turkish get-up and squat patterning

11/1

    • cleans and squat patterning*

11/8

    • pressing and shoulder mobility

11/15

    • squat

11/22

    • snatch*

*requires swing workshop completion or a session with one of the trainers to attend

 

Contact Katie Petersen at petersenkatie1@gmail.com to register!

2014.10.17

by JJ Christopher in WOD | Leave a comment

1602192_749715395076770_2350384410628287752_oStrength:

back squat

    • 5×3 @ 85%+ 1 RM

- start at 85% of your 1 RM for your first work set then build heavier each successive set

 

Conditioning:

3 rounds

    • 400m run
    • 21 kettlebell swings (70/53)
    • 15 handstand push-ups

Mid-American Weightlifting Championship & DeGarmo Memorial (Sun. 10/26)

by JJ Christopher in Event | Leave a comment

degarmo2Next weekend (10/25-26), CrossFit Rise will be hosting the

2014 Mid-American Weightlifting Championship & DeGarmo Memorial.

 

Coaches Joey and JJ will be lifting at this meet on Sunday in the 85 kg weight class. Weigh-ins are scheduled for 8 am and the lifting will begin at 10 am. We’d love to have the support of our members watch us lift at this meet. Come out if you can make it!

 

Details:

CrossFit Rise (1207 Remingtion Rd Suite 107, Schaumburg, IL 60173)

10 am

Information:

http://www.crossfitrise.com/2014-mid-american-weightlifting-championship-and-degarmo-memorial

Schedule:

http://www.crossfitrise.com/images/documents/2014MID%20AMERICANWEIGHTLIFTINGCHAMPIONSHIPandDEGARMOMEMORIALSchedule.pdf

2014.10.16

by JJ Christopher in WOD | Leave a comment

1492270_749712538410389_7809047865024963800_oStrength:

snatch

    • 1 RM

- compare to 2014.08.18 or 2014.08.12

 

Conditioning:

15 min. AMRAP

    • 3 power snatches @ 65% 1 RM
    • 6 push-ups
    • 9 wall balls (20/14)
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