Open Gym today from 10AM – 12PM
Yoga meets today at 12:30PM with Melissa DiLeonardo!
6/20/15
Reminders:
- Katie, Katy, Dana, Lauren, Carolyn, and Jess are out competing at the Fit Fem Competition at CrossFit Rise in McHenry, IL today! Good luck, ladies!
Strength:
Bench Press: (Use TM)
- 5 @ 75%
- 5 @ 80%
- 5+ @ 85%
Conditioning:
FT:
3 Rounds of:
400 M Run
10 CTB Pull ups
15 OHS (95/65)
6/19/15
Reminders:
- A group will be competing in McHenry, IL tomorrow from 8AM – 5PM. If you’re willing to make the 1.25 hour drive out there, we would love the support from the HWCF community! Good luck to Carolyn, Katy, Katie, Dana, Lauren, and Jess!
Strength:
Deadlift: (Base off TM)
- 5 @ 75%
- 5 @ 80%
- 5+ @ 85%
Conditioning:
4 Rounds:
- 10 Push Press (115/75)
- 20 Pistols
Extra:
Pull Ups: 4xME
6/18/15
Thursday’s Skill:
Skin the Cat
1 mile Run TT
6/17/15
Strength:
A1. Strict Press: (Use TM)
- 5 @ 75%
- 5 @ 80%
- 5+ @ 85%
A2. Weighted Pull Ups: 3×6
Conditioning:
In teams of 2, with 1 person working at a time:
16 min AMRAP:
- 100 Double Unders
- 50 TTB
- 50 Box Jumps/Step Ups (24/20)
- 1 mile Plate Carry (45/25)
6/16/15
Strength:
A. Clean – 10 mins to find 1RM
B. Clean: 5×2 @ 80% of above
Conditioning:
21-15-9
- Burpees
- KBS (55/35)
- Double Unders
6/15/15
Strength:
Back Squat: (Use your Training Max TM, TM = 90% 1RM)
- 5 @ 75%
- 5 @ 80%
- 5+ @ 85%
Conditioning:
8 min AMRAP:
- 7 Thrusters (135/95)
- 14 Pull Ups
6/14/15
Open gym today from 10AM – 12PM.
Yoga meets at 12:30PM!
6/13/15
CrossFit Endurance
With summer upon us, there is a lot of buzz about running and other outdoor endurance sports. Many of you may be looking for ways to incorporate CrossFit into endurance training you have done in the past. Or, you may be interested in trying out endurance sports (5K run/marathon/triathlon) with a CrossFit base. CrossFit Endurance is a training program that focuses on interval training and skill work to improve endurance performance. Strength and conditioning training are central to CrossFit Endurance, it is not designed to take the place of regular CrossFit classes, rather to provide additional structured training sessions that work in conjunction with the training you are already doing.
We are looking to gauge interest in a CrossFit Endurance pilot program at Hardware this summer. This pilot endurance program at would take a running focus, though CrossFit Endurance structure and principles can be applied to other endurance sports (rowing, cycling, swimming, triathlon). The program would last 6-8 weeks with a target running race at the end. Participants would not be required to sign up for the race.
Coach Katy would lead this pilot program at Hardware. She has completed the CrossFit Endurance trainer course as well as the CrossFit Level 1 trainer course. Katy also brings much experience competing in endurance sports, specifically running, swimming, cycling, and triathlon.If you are interested in participating in an endurance program, please take a moment to fill out this survey: http://goo.gl/forms/GIFhvSRlc3
Reminders:
- Foundations Class meets today at 9AM!
Strength:
Front Squat: 5×3
Conditioning:
“Elizabeth”
21-15-9
- Cleans (135/95)
- Ring Dips
6/12/15
CrossFit Endurance
With summer upon us, there is a lot of buzz about running and other outdoor endurance sports. Many of you may be looking for ways to incorporate CrossFit into endurance training you have done in the past. Or, you may be interested in trying out endurance sports (5K run/marathon/triathlon) with a CrossFit base. CrossFit Endurance is a training program that focuses on interval training and skill work to improve endurance performance. Strength and conditioning training are central to CrossFit Endurance, it is not designed to take the place of regular CrossFit classes, rather to provide additional structured training sessions that work in conjunction with the training you are already doing.
We are looking to gauge interest in a CrossFit Endurance pilot program at Hardware this summer. This pilot endurance program at would take a running focus, though CrossFit Endurance structure and principles can be applied to other endurance sports (rowing, cycling, swimming, triathlon). The program would last 6-8 weeks with a target running race at the end. Participants would not be required to sign up for the race.
Coach Katy would lead this pilot program at Hardware. She has completed the CrossFit Endurance trainer course as well as the CrossFit Level 1 trainer course. Katy also brings much experience competing in endurance sports, specifically running, swimming, cycling, and triathlon.If you are interested in participating in an endurance program, please take a moment to fill out this survey: http://goo.gl/forms/GIFhvSRlc3
Reminders:
- Foundations Class meets this Saturday 6/13, at 9AM!
Strength:
Deadlift: Find 1RM
Suggested Warm Up
- 30-50% x 5-8
- 60% x 5
- 70% x 3
- 80% x 1
- 90% x 1
- 100-102% x 1
Conditioning:
12 min AMRAP:
- 15 OHS (95/65)
- 15 Burpees
- 15 Pull UPs