           If you are going to start a monthly package with a credit card, make your payment by today! Call Jeff with any questions 734-645-8069 Tuesday Warm up 3 rounds 1 to 2 minute double under practice ( if you are already very good at double unders, sub a fast 250 row) 5 KB snatch each arm 5 muscle up rows 5 ring dips (use as small of a band as possible) Skill : Ring Work WOD: "Annie" 50-40-30-20-10 Double Unders Sit ups            Monday
Warm Up: 3 rounds 20/10 or 5 Double Unders 7 kb swings 7 kb straight leg deadlifts 7 wall balls (choose heavier weight than you normally use) Burgener: 3- 6 sets 3 position power clean + push press 3 position power clean + push jerk 3 position power clean + split jerk WOD: "DT" 5 rounds for time: 12 Deadlifts 155/105lb 9 Hang Power Cleans 155/105lb 6 Push Jerk 155/105lb Annie Thorisdottir 4:49, Kristan Clever 5:55, Rebecca Voigt 6:55 "Some people dream of great accomplishments, while others stay awake and do them." Anonymous Today, Eric, Elizabeth, Rae, Liz, Jack, and Gudrun all helped in cleaning our new Crossfit facility! Power washing, painting, hauling, and MAJOR de-linting of the place were all in order. Thanks you guys for all your help and many thanks to Jack for bringing the awesome pulled pork for lunch!! There's still a lot more work to be done, but we are making slow and steady progress! We will keep you posted as to when the big move of all the equipment will take place! See you this week at 911 Joliet!             For all those kind enough to come out to help, here are a few things we will be trying to accomplish.
We will meet at 10am. The new gym is just behind the one we are in now. We are going to pressure wash the inside and clean both bathrooms and office. We will also start painting the outside of the building. Wear clothes you don't mind ruining! Jack is bringing smoked pork and we'll have the grill set up for lunch. Bring meat of you choice if you'de like something else. We will be grilling some chicken, and be providing some fruit and a cooler of beer. Of course we have the water cooler, so bring your water bottle! I have an ipod donut, so if anyone else has one you can bring it along with other ipods! If anyone has any extra paint rollers or trays we could possibly use them. We'll get as much done as possible....we probably will not be moving any equipment for a couple weeks. Thanks again everyone! See you tomorrow! WOD:
Team WOD: 5 rounds Uphill sandbag carry 45/30lb 10 DB Thrusters 35/25lb 15 KB Swings 1.5/1 pood 20 air squats Gudrun gets the positive attitude award, while Marcelle rocked out the last 20 air squats unbroken in attempt to beat the guys! Nice job everyone! Hi everyone!
Over the next few weeks we will be moving into a larger building right behind our current location. The new address is 4822 Burthe Street. We see lots of potential for the new place! For starters, we believe this building doesn't leak! We will need lots of help and if you are interested and willing, we will begin this Sunday at 10am. Sunday we will be power washing the building so if you have mops, brooms, old towels, gloves, cleaning supplies or anything that could help out it would be greatly appreciated! Even if you just have one hour of your day we would l0ve your help! We will keep you posted on classes, but for now we will still have our same hours at our Joliet location! We might have a cooler of beer on Sunday ...hint hint... Friday
Warm Up: 800 m run 15 air squats 10 GHD situps/10 Hip Extensions 2 lengths spidermans 2 lengths lunging dislocates 1 length Forward rolls 1 length Kartwheels Try walking 1 length on your hands or partner up and wheel barrow WOD: Tabata "Bottom to Bottom" Squat 1 mile run Clock starts for run on rising from the last squat. The tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate, no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol! Austin Malleolo 18/ 6:17 mile Jeff Germond 16/6:45 mile Mollie Pate 10/6:51 mile Warm Up:
800m Run/Roll out 2 rounds 10 kips (work on swing without the band) or butterfly practice Handstand Practice, free standing or walk Max L-sit from rings or bar Burgener: 3 sets: muscle snatch + 3 overhead squats 5 sets: 2 snatch from floor WOD: "Randy" 75 Power Snatch 75lb/45lb for time Dave Lipson 2:40, Jeremy Thiel 2:50, Lisa Thiel 3:05, Austin Malleolo 3:22 The new month starts next Tuesday. If you are interested in paying by credit card and a monthly contract, please purchase one on or before February 1st. If you want to make changes to your account, let Jeff know ASAP. Please note that if you have signed up for a contract/package in a previous month, it will auto renew on Feb 1. Online Store Wednesday Warm Up: 3 rounds 200m jog Max Strict Pullups Max Ring Dips Max Pistols, each leg, do not alternate (ex. max on left leg first, then max on right leg) For each max, go to failure. For pullups, the max ends when you either let go of the bar or you can no longer get your chin over the bar. Arms must fully extend at the bottom. For ring dips, armpit must touch top of ring and arm must lock out at top. Half reps will not count. For pistols, you must go just below parallel to count. WOD: Back Squat 3-3-3-3-3 reps Dave Lipson 505lbs, Austin Malleolo 390lbs, Kristan Clever 270lbs, Rebecca Voigt 200lbs Tuesday Warm Up: 2 rounds 200m run Handstand Practice 30 secs 5 Burpees 10 Airsquats 15 Double Unders WOD: "Nutts" 10 HSPU's 250lb/175lb Deadlift, 15 reps 25 Box Jumps, 30 in box/24" 50 Pullups 100 Wallball shots, 20/14lb 200 Double Unders 400m Run with a 45lb/35/lb plate Kristan Clever 17:06 (205 DL, 30"box, 16lb ball, 35lb plate), Jason Khalipa 17:28, Kevin Montoya 17:39, Rebecca Voigt 20:52 (205 DL, 30" box, 16lb ball, 35lb plate) **In case of rain, (apparently there is 100 percent chance) there will be an alternate workout.              |
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