Good luck at THE EVENT, Coach Lucas!

by JJ Christopher in Announcement | 2 Comments

indexCoach Lucas will be competing as an individual at THE EVENT in Bloomington, IL this Saturday, April 26 at Fit Bodies CrossFit. Wish him luck in the comments below and at class tonight!

 

Here are the individual workouts:

WOD 1

5 rounds (8 min. cap)

    • 5 deadlifts (275/185)
    • 7 box overs (24/20)
    • 9 wall balls (20/14)

 

WOD 2 aka Siberian Express

10 min. AMRAP

    • 0:00 – 4:00: 600m row then ME toes-to-bar
    • 4:00 – 7:00: 400m row then ME thrusters (95/65)
    • 7:00 – 9:00: 200m row then ME lateral bar-hop burpees
    • 9:00 – 10:00: ME pistols

 

WOD 3 aka The Real Deal

8 min. AMRAP

    • 20 overhead squats (95/65)
    • 10 handstand push-ups
    • 20 chest-to-bar pull-ups
    • 10 handstand push-ups
    • 20 dumbbell snatches (70/45)
    • 10 handstand push-ups
    • 20 broad jumps (6 ft/4 ft)

 

Floater Bro Session WOD aka Itallion Stallion (can be performed any time throughout the day)

1 min. AMRAP

    • ME bench press (205/95)

 

http://www.fitbodiescrossfit.com/the-event

2014.04.24

by JJ Christopher in WOD | 7 Comments

IMG_3199Strength:

clean & jerk

    • 15 minutes to work up to a heavy single

 

rest 5 minutes and reduce barbell weight to 70% of heavy single c&j

 

Conditioning:

2 rounds

    • 30 seconds ME power cleans @ 70% heavy single c&j
      • 60 seconds rest
    • 30 seconds ME front squats @ 70% heavy single c&j
      • 60 seconds rest
    • 30 seconds ME jerks (push or split) @ 70% heavy single c&j
      • 60 seconds rest

 

rest 1 minute

 

    • 1 mile run (4x400m or run down to the front door of Wicker Park Fitness, right before Hermitage, and back)

Tough Mudder (5/10-5/11)

by JJ Christopher in Event | Leave a comment

http://blog.theregularguynyc.com/wp-content/uploads/2013/11/tough-mudder2-v2.jpg

If you’re interested in getting into the Obstacle Course Racing game, the Tough Mudder is a GREAT place to start. It’s untimed so it’s NOT a race….it’s a CHALLENGE! Sign up with your friends and stick together throughout to help each other out. With your racing buddies and your CrossFit training, you’ll show this course that you’re more than tough enough!

Details:

    • Saturday, May 10 (92% sold out already) and Sunday, May 11
    • Richmond Hunting Club
      • 5016 Illinois Route 173
      • Richmond, IL 60071
    • 10-12 miles of backwoods grass fields, hunting grounds, and woods PLUS obstacles (of course)
    • $185

https://toughmudder.com/events/2014-chicago-il

If you’ve signed up already, comment below so that we can help coordinate with those looking to take on the challenge!

2014.04.23

by JJ Christopher in WOD | 4 Comments

IMG_3196Strength:

back squat

    • 2×2 @ 90% 1 RM
    • (optional/if you finish early: 1xME @ 80-85% 1 RM)

 

Conditioning:

12 min. AMRAP

    • 5 strict pull-ups
    • 10 deadlifts (135/95)
    • 15 box jumps (24/20)

2014.04.22

by JJ Christopher in WOD | Leave a comment

IMG_3189Strength:

12 min. EMOM

    • odd minutes: 3 snatches @ 75% (+/-5%) 1 RM (attempt to work touch-and-go)
    • even minutes: 12 wall balls (attempt to work unbroken)

 

Conditioning:

15! kettlebell swings (53/35)

15¡ burpees

- 15 kbs, 1 burpee, 14 kbs, 2 burpees, 13 kbs, 3 burpees, etc. etc.

2014.04.21

by JJ Christopher in WOD | 3 Comments

IMG_3188Strength:

front squat

    • 5 RM

 

Conditioning:

3 rounds

    • 650m run (one lap around the block)
    • 30 toes-to-bar
    • 20 push jerks (115/75)

2014.04.20

by JJ Christopher in WOD | Leave a comment

We are closed today. Enjoy the day off!

2014.04.19

by JJ Christopher in WOD | Leave a comment

IMG_3187Conditioning:

“Broomstick Mile”

    • 25 back squats (45/35/PVC)
    • 25 front squats (45/35/PVC)
    • 25 overhead squats (45/35/PVC)
      • 400m run
    • 25 presses (45/35/PVC)
    • 25 push presses (45/35/PVC)
    • 25 push jerks (45/35/PVC)
      • 400m run
    • 50 hang cleans (45/35/PVC)
      • 400m run
    • 50 hang snatches (45/35/PVC)
      • 400m run

- 5 burpee penalty after the set if you have to set down the PVC/bar

- if you would like to perform this workout with a partner, double the repetitions. pass the bar back and forth as much as necessary. complete the runs together.

DSCF Goes to the Grocery

by JJ Christopher in Event | 10 Comments

holistic-denver-co-nutritionistRecently, I’ve received a lot of questions regarding diet, nutrition, and supplementation from members looking to make a change in their eating habits. This is GREAT! You work out hard so it makes sense that you’d want to maximize your time and energy (and results!) by feeding your body with the proper fuel. Plus, it’s about to be summer! So now is the perfect time to get ready to show off your progress (or prevent you from jeopardizing it….depending on your summer plans ;)).

 

Yet, the most challenging aspect of making a change is having a plan and putting it in motion. There are so many questions and possibilities that it makes it difficult to know where to begin. So….

let’s do it together!

Here’s the plan:

  1. Clean out your fridge, your pantry, and your cupboards. (optional: save this as the last step)
  2. Meet at the gym (on a date/time to be determined) for an informal nutritional presentation and discussion.
  3. Head to the brand new Mariano’s on Chicago Ave. for a guided field trip to help you navigate the maze of aisles, shelves, and bins. You’ll be provided with a shopping route to steer you toward the food on which to base your diet while avoiding the processed, packaged junk.

 

If you’re interested in attending, please comment below so we can look to schedule something for an upcoming weekend.

2014.04.18

by JJ Christopher in WOD | 2 Comments

IMG_3173

Announcement:

Friday Night Lights is on hiatus until further notice.

There will definitely be one more before the summer heats up….and it’s gonna be a doozy. Stay tuned!

Strength:

back squat

    • 3 RM

 

Conditioning:

    • 30 double-unders (sub: 1x double-under attempts)
      • 15 wall balls (20/14)
      • 15 box jumps (24/20)
    • 60 double-unders (sub: 2x single-unders)
      • 30 wall balls (20/14)
      • 30 box jumps (24/20)
    • 90 double-unders (sub: 2x single-unders)
      • 30 box jumps (24/20)
      • 30 wall balls (20/14)
    • 60 double-unders (sub: 2x single-unders)
      • 15 box jumps (24/20)
      • 15 wall balls (20/14)
    • 30 double-unders (sub: 1x double-under attempts)
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