2/19/14

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Reminder:

The CrossFit Open is coming up! Don’t forget to sign up and register with Team Hardware CrossFit!

Northside Throwdown

The 4th Throwdown with CrossFit Shoreside is this week up in Evanston! The workout has been announced. It’s another partner workout, but this time teams will be co-ed!

  • 6 min AMRAP wall balls (20/14)
  • 5 min AMRAP of burpees
  • 4 min AMRAP HSPU (Pushups to scale)

Talk with your fellow members to partner up. You must register through Shoreside’s website here.  Pairs must be Male Rx/Female Rx and Male Scaled/Female Scaled. If you do not have a partner, you can still participate! We will pair people up and coaches will step in if needed!

Strength:

A1:Snatch Grip Deadlift: Find 10RM
A2: Weighted Pull Ups: Find 10RM

Conditioning:

In 10 minutes complete:
21-15-9

  • CTB Pull Ups
  • Deadlift (225/185)

Then,
1 ME Set of UB KBS (55/35)
**Record both the completion time of last deadlift, and # reps UB KBS
 

2/18/14

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Reminder:

This Friday night, CrossFit Shoreside is hosting HWCF in the 4th Northside Throwdown. The event will start at 8:30PM in Evanston. Clear your schedule!

Strength:

Back Squat: Find a 10RM*
*Your 10RM will be roughly 75% of your 1RM)

Conditioning:

3 Rounds:

  • 10 Weighted Pistols RT Leg (35/18)
  • 10 Weighted Pistols LT Leg (35/18)
  • 15 Ring Dips
  • 15 TTB

Then, 50 Burpees
(15 minute cap)

2/17/14

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Announcement:

Many of you have probably heard of talk around the gym of the “CrossFit Open.” What is the CrossFit Open, you ask? This website does the best job describing it…http://games.crossfit.com. It’s 5 weeks of workouts, 1 workout per week. The workouts will be announced by CrossFit HQ on Thursday (beginning 2/27), and you will have the opportunity to complete the workout at Hardware. We will doing the workouts “In-House Competition” style on either Friday nights or Saturdays during class. We will announce which day we will be doing the workout the Monday before.
To those who wouldn’t want to participate because they’re not competitive…. You can’t think of this like a competition with others. If you plan on sticking with CrossFit for a while, this will be a great way to compare your performances year to year. Just ask anyone that participated in the Open last year; it’s incredible to see how much progress can be made over a year. There are only a few who make it to that very competitive level of CrossFit, but for the rest of us, it’s an opportunity to test ourselves with a mentally and physically tough workout.
Bottom line, participating in the CrossFit Open is FUN. Everyone is encouraging/cheering on/counting for other HWCF members. It’s an overwhelmingly supportive environment. Imagine a typical Saturday class energy multiplied by 1000. Plus you get to see how you stack up with other CrossFitters across the world (or sisters, friends, aunts, brothers, parents that also do CrossFit).
Just do it. Test yourself over the next 5 weeks. Register for the CrossFit Open. Don’t forget to name Hardware CrossFit as your AFFILIATE and TEAM. You won’t regret it!
Register: HERE.

Strength:

It’s test time! We’re completing the CrossFit Total today to measure your progress in the back squat, strict press, and deadlift. For newer athletes, this is a great opportunity to gather some starting strength numbers. For more experienced athletes; you should have an idea of where your 1RM is on each lift based on this equation:
(.033 x Weight Lifted x Reps performed) + Weight Lifted
Use your most recent Max Effort set to estimate today’s potential
“CrossFit Total”

  • 1RM Back Squat
  • 1RM Strict Press
  • 1RM Deadlift

 

2/16/14

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Open Gym today from 10AM – 12 PM!

2/15/14

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Reminder:

There is a Foundations Class today at 9AM!

Paleo Potluck:

Today, after classes, we are having a Paleo Potluck in honor of the Challenge! All are welcome. Please bring a dish (Paleo strongly encouraged) to share. Classes end at 12PM. We expect things might wrap up around 3PM, so please come anytime between then!

Strength:

Weighted Push Ups: 4×8

Conditioning:

3 Rounds:

  • 10 Clean & Jerks (165/115)
  • 20 Pull Ups

2/14/14

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Reminder:

There is a Foundations Class tomorrow @ 9AM. New and experienced athletes are encouraged to attend. Also, in honor of the start of the Paleo Challenge, we are having a Paleo Potluck @ noon on Saturday.  This is in place of our 3rd Saturday of the Month Brunch. All members are welcome, regardless of whether or not you are participating in the challenge. All we ask is that you bring a Paleo dish to share! It should be fun!

Strength:

RDL: 3×10 (40×0)

Conditioning:

Partner “San Francisco Crippler”

  • 60 Back Squats (225/155)
  • 2k row

*One partner works at a time
**In honor of Valentine’s Day, we’re doing a partner workout. How festive!

2/13/14

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Reminder:

There is a Foundations Class this Saturday @ 9AM!

Strength:

Make Up Strength, or
Hang Snatch (above knee): 5×3

Conditioning

200 Double Unders
(7 burpees before every attempt at double unders)

2/12/14

Strength:

15 min to establish a 1RM for the following complex:

  • 1 Deadlift
  • 2 Hang Squat Clean
  • 2 Push Press
  • 2 Thrusters
Conditioning:

For Time: (15 cap)

  • 1k Row
  • 25 TTB
  • 60 KBS (55/35)
  • 25 TTB

2/11/14

Strength:

A1: Weighted Pull Ups: 3×10
A2: Weighted Dips: 3×10

Conditioning:

12 min AMRAP:

  • 7 CTB Pull Ups
  • 7 Box Jumps/Step Ups (30/24)
Post WOD:

Seated DB External Rotation: 3×8

2/10/14

Reminder:

The Paleo Challenge officially starts today! Good luck and happy eating to all the participants!

Strength:

Front Squat: 4×5 (32×1)

Conditioning:

21-15-9

  • Thrusters (115/75)
  • Burpees Over Bar
Post WOD:

Single Leg Split Squat: 3×6 (each leg)