Congratulations Trodo Games 1.2015 Participants!

by JJ Christopher in Announcement | Leave a comment

IMG_5604

IMG_5645

Congratulations to all of our Trodo Games 1.2015 participants

at this past weekend’s event at CrossFit Illumine!

 

We are so happy to have had FIVE teams represent Division St. CrossFit at our very first Trodo event and are extremely proud of the way you exhibited teamwork, sportsmanship, and hard work! You all made such an incredible impression on the Trodo community. Thank you!

 

Extra special congratulations to team “Perfect Strangers” (above, right – Jill P., Meg M., Jon L., Cisco J.) for taking SECOND PLACE in the CAT 1 division!!! Here’s how all of our teams ended up on the day:

CAT 1

“Perfect Strangers” (Jill P., Meg M., Cisco J., Jon L.) – 2nd place

    • Event 1 – Push, Swing, & Hurdle Hop Frenzy: 3rd place (6:24)
    • Event 2 – AMRAP Party: 4th place (539 reps)
    • Event 3 – Clean It Up: 6th place (760 lbs)

“The Champagne of Teams” (Jen H., Kate G., Dan Z., Will J.) – 7th place

    • Event 1: 18th place (7:22)
    • Event 2: 3rd place (543 reps)
    • Event 3: 4th place (790 lbs)

“Sweaty Wall Balls” (Erin W., Michaelia F., Arthur G., Cory M.) – 17th place

    • Event 1: 22nd place (7:42)
    • Event 2: 18th place (438 reps)
    • Event 3: 9th place (730 lbs)

CAT 2

“6 am Sleepers” aka “Team Janice” (Janice T., Tessie A., Alex S., Dom M.) – 4th place

    • Event 1: 14th place (6:35)
    • Event 2: 1st place (680 reps)
    • Event 3: 3rd place (710 lbs)

“Thruster? I Hardly Knew Her!” (Amanda B., Kimmer B., Carl H., Doug R.) – 16th place

    • Event 1: 8th place (6:11)
    • Event 2: 19th place (476 reps)
    • Event 3: 15th place (570 lbs)

 

Full team results can be found here:

http://www.wodcast.com/OnlineEventLeaderboardPage.php?affiliateID=22330&eventID=296

Box vs. Box results can be found here:

http://www.wodcast.com/OnlineEventLeaderboardPage.php?affiliateID=23318&eventID=302

(they have yet to be updated with the Games 1.2015 results but we’re hopeful that we remain on top!)

2015.01.26

by JJ Christopher in WOD | Leave a comment

IMG_5208Strength:

back squat

    • 3 RM

- work in sets of 3 after 1 to 3 warm-ups sets

 

Conditioning:

“12.3”

18 min. AMRAP

    • 15 box jumps (24/20)
    • 12 push presses (115/75)
    • 9 toes-to-bar

2015.01.25

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 1/26/14 – 2/1/15:

Monday 1/26/15

back squat

        • 3 RM (work in sets of 3 after 1 to 3 warm-up sets)

Tuesday 1/27/15

deadlift

        • 5×3 @ 85% 1 RM

push press

        • 3 RM (work in sets of 3 after 1 to 3 warm-up sets)

Wednesday 1/28/15

front squat

        • 3×8 @ 70% 1 RM or 1 RM

Thursday 1/29/15

metcon only

Friday 1/30/15

clean & jerk

        • 1 RM

Saturday 1/31/15

snatch

        • 1o min. EMOM: 3 touch-and-go power snatches @ 65% 1 RM

2015.01.24

by JJ Christopher in WOD | Leave a comment

IMG_5207Conditioning:

with a partner

at 0:00

2 rounds (11 min. cap)

    • 40 push-ups, split evenly but no more than 10 at a time per person

- partner remains in plank position while the other works

    • 40 kettlebell swings (70/53), split evenly but no more than 10 at a time per person

- partner performs burpees while the other works

- rest remainder of 11 minutes if done early

 

rest 5 min.

 

at 16:00

16 min. AMRAP

    • 2 min. partner A does ME shoulder-to-overhead (95/65), partner B rests
    • 2 min. partner A rests, partner B does ME shoulder-to-overhead (95/65)
    • 2 min. partner A does ME pull-ups, partner B rests
    • 2 min. partner A rests, partner B does ME pull-ups
    • 2 min. partner A does ME front-rack lunges (95/65), partner B rests
    • 2 min. partner A rests, partner B does ME front-rack lunges (95/65)
    • 2 min. partner A does ME shoulder-to-overhead (95/65), partner B rests
    • 2 min. partner A rests, partner B does ME shoulder-to-overhead (95/65)

 

- score is time/S2OH/pull-ups/lunges/S2OH

Yogi Sammie’s Last Class

by JJ Christopher in Announcement | Leave a comment

10590646_10202803734391559_2360521267783462284_nOur resident yogi, Sammie Swan’s, final yoga class with us will be THIS Sunday, January 25 at 10:00 am.

 

If you haven’t had a chance to take one of her classes yet or if you’re an avid attendee, make sure you don’t miss Sammie’s last class with us! We’re sad to see her go so make sure you show up and let her know how much you’ve appreciated her hard work. Namaste!

2015.01.23

by JJ Christopher in WOD | Leave a comment

IMG_5201Strength:

snatch

    • 15 min. to work up to heavy touch-and-go triple power snatch
    • 5 min. to work up to heavy touch-and-go double power snatch

back squat

    • 10×3 @ 55% 1 RM

- the focus on these squats is SPEED out of the bottom. if it helps to think of it in terms of tempo, take 1 to 3 seconds to lower the weight then explode out of the hole.

- other things to keep in mind:

- select a weight (+/-5%) which should allow you to maintain speed but is still heavy enough to be challenging

- try not to bottom-out – reverse direction at or just below parallel

- keep an upright torso

- rest 30 to 60 seconds between sets (if working with a partner, enough time to change weights and for them to get their work set in)

 

Conditioning:

8 min. AMRAP

    • 15 air squats
    • 10 box jumps (24/20)
    • 5 handstand push-ups (sub: push-ups)

- if you are unable to perform any scaled version of handstand push-ups, do push-ups instead

Trodo Games 1.2015 Carpool

by JJ Christopher in Event | 3 Comments

Hi Trodo participants and spectators,

 

We’re excited for this weekend’s Trodo Games 1.2015 event at CrossFit Illumine (6663 W. Howard St. Niles, IL 60714)! We’d like to arrange some carpools for those who do not have access to their own means of transportation. Please comment below if you are capable of taking others with you and how many spots you have available. If you are in need of a ride, reply to one of the offers to claim your spot.

 

Athlete check-in begins at 9 am so please meet at the gym by 8:15 am so participants can get settled in on time.

 

If you are a spectator offering to carpool at a later time (events don’t being until 11 am), please indicate that as well.

 

If you are a spectator and would like to take pictures of our athletes working out, we would really appreciate it!

2015.01.22

by JJ Christopher in WOD | Leave a comment

IMG_5198Strength:

15 min. to accumulate

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

 

Conditioning:

20 min. AMRAP

    • 20 calorie row
    • 10 bar-hop burpees (lateral, bar-facing, or however you like)
    • 5 thrusters (185/125)

- thruster weight should be HEAVY such that you will likely not be able to do sets of 5 throughout the entire workout (but you should not be failing repetitions)

- please drop your thruster weights to the gymnastic mats

Goal Setting and Nutrition Challenge 2015

by JJ Christopher in Event | Leave a comment

Sunday, February 1 at 11:00 am (well in advance of the Superbowl!), we will be holding a Goal Setting and Nutrition Lecture session! This session will be the kick-off a four-week Nutrition Challenge throughout the month of February.

 

Goal Setting

Attendance for the Goal Setting portion is FREE

The Goal Setting portion of the session is independent of the Nutrition Challenge but will allow us to state short-, medium-, and long-term goals for ourselves for this new year. Once our goals have been identified, participants will give each of their goals a concrete, actionable plan which they will execute in pursuit of their future achievements. For our purposes (and staying within the year of 2015), goal terms will be defined as such:

    • short-term goals: 1-3 months
    • medium-term goals: 3-9 months
    • long-term goals: 9-12+ months

Goals can but don’t necessarily need to relate to fitness, nutrition, etc. but can also relate to happiness, health, satisfaction, etc….basically anything you like! Everything will be entirely up to you as an individual since they are YOUR goals and YOUR plan. We are simply here as a collective to help each other see them through. So, begin thinking about what you want out of yourself in 2015 (for goals in ALL three terms) and come ready to construct a plan for yourself at our Goal Setting session!

 

Nutrition Lecture

Attendance for the Nutrition Lecture portion is FREE

Following the Goal Setting portion of the session, a Nutrition Lecture will be provided to kick off the four-week Nutrition Challenge (which will begin AFTER your Superbowl festivities that night, obviously). This Nutrition Lecture will provide attendees with the basic knowledge of understanding macronutrients and their caloric impact, making positive food choices, and eliminating nutrient-poor “foods”.

 

Nutrition Challenge

Participation in the Nutrition Challenge is $80

After the Superbowl wraps up that night, participants in the four-week Nutrition Challenge will begin working on a nutrition focus of their selection. This focus can include but is not limited to the following:

    • fat loss
    • weight/muscle gain
    • recomposition (fat loss, muscle gain, and increased athletic performance)
    • creating a new habit of clean eating with no intention of weight change
    • special needs (Celiac’s/gluten-free, lactose-intolerant/dairy free, diabetic, etc.)
    • etc.

Once participants’ focuses have been provided to the coaches, they will be divided into support groups based on similar goals. Each support group will be given leadership by their own separate coach who will provide the following throughout the Nutrition Challenge:

    • weekly reviews of their participants’ daily food logs
      • recommendations and adjustments will be provided where necessary, based on your focus
    • a weekly focus on what to remove from your diet
    • a weekly focus on what to include in your diet
    • weekly support, question addressing, meal ideas, troubleshooting, etc.

Support groups will also rely on one another to help each other focus on their common goal. Participants in each support group are encouraged to communicate with each other to further expand their knowledge, provide advice/tips/words of encouragement, and address common questions.

Participation in the Nutrition Challenge will not require before and after photos, weigh-ins, body fat measurements, strength and conditioning tests, etc. BUT they can be included if desired by the individual (please let us know ahead of time if this is something you would like to do so that we can help you!). Thus, there will be no prize, no “winning”, and no pressure to achieve an end result. The overall goal for this Nutrition Challenge is to arm YOU with the necessary tools for making good decisions toward a life-long change in YOUR nutrition habits and a greater understanding of the impact of YOUR diet on YOUR overall health.

Registration for the Nutrition Challenge is available on MindBody on the “CHALLENGES” tab.

2015.01.21

by JJ Christopher in WOD | Leave a comment

IMG_5195Conditioning:

3 minutes

    • 50 double-unders (scale: 1 minute ME double-under attempts)
    • ME wall balls (20/14)

2 minutes rest

3 minutes

    • 50 double-unders (scale: 1 minute ME double-under attempts)
    • ME toes-to-bar

2 minutes rest

3 minutes

    • 50 double-unders (scale: 1 minute ME double-under attempts)
    • ME kettlebell swings (53/35)

2 minutes rest

3 minutes

    • 50 double-unders (scale: 1 minute ME double-under attempts)
    • ME ab-mat sit-ups

2 minutes rest

3 minutes

    • 50 double-unders (scale: 1 minute ME double-under attempts)
    • ME walking lunges

- score is WB/TTB/KBS/AMSU/WL

1 2 3 4 5 6 7 8 9 10 ...... 117 118   Next »