Training:

A. Power Snatch x 1 / Overhead Squat x 3 @ 75%  x 4 sets, rest 1 minute
B. Overhead Squat 6, 4, 2 @ 31X1 rest 5 minutes
C. For time: 21-15-9 reps of SDHP 95/65 + Burpees

 Vid:  Get ready for some of this tomorrow!

Training:

A. Power Clean x 1 / Hang Power Clean x 1 / Push Press x 2, 4 sets rest 2 minutes.

+

15 Minute AMRAP:
15 KBS 55/35
15 E-ROM Push Ups
30 Double Unders

We are Open today!

vid:  Event 5 from the competition last weekend.  Should have gone faster but after 4 other events was very fatigued.  Wod: 5 Power clean 165lbs, 5 E-Rom HSPU, 10 kbs 55, 10 box jumps, 15 burpees, 15 ohs 135lbs

Training:
5 sets @ 97%:
5 Tough Front Squats
10 Toes to Bar
20 Second Airdyne Sprint
Rest 3:30 WALKING

Posting this week

This week we had some technical difficulties with the website.  Hopefully they will be cleared up next week.  We are also going to be posting the wods each day on our facebook page, so like us on facebook and take a look.  Happy holidays and see everyone next week.

Pic:  2011 Firebreather Challenge in Crown Point last weekend

Brutal competition:

Wod 1. Deadlift ladder starting at 315 +10lbs every 20 secs up to 505. 3 people got 475 to tie or first, I got 465.

Wod 2: chest to bar fran with 35 yard 45lb plate overhead walking lunge + sprint back to the bar.  Workout ended after the lunges with the sprint after the set of 9 pull ups.  7:57

wod 3 and 4: "airforce" - 7:28, as soon as you finish last rep a 3 min timer starts for 1 rep max ground to overhead - 245lbs

This put me in 3rd place. Top 4 did a 4th wod, everyones scores reset.


Wod 5: 3 rounds for time: 5 power clean 165lbs 5 E-rom hspu 10 kbs 55 10 box jump 24" 15 burpees 15 overhead squats 135lb -  14:36  Missed out on second place by about 40 seconds.

Finished 3rd overall, nick urankar (37th fittest person on the planet) got 1st and a different nick barely edged me out for 2nd. Rough day...lots of thrusters/burpees/squats.

Training:

A.  EMOTM for 10 minutes 2 reps of Deadlift @ 85% 1RM

+

4 sets for time:

30 Wallball 20/15
20 Push ups (No hand release, keep em fast)
1 time down and back 45lb Overhead walking lunge (About 12 yards total)
rest 2 minutes between sets

vid:  Never - Ever do this.  As horrible as this is it's kinda funny to see how bad someones form can be.  I also pray that the guy by him is not his trainer....

Training:

3 sets:
8 Touch and go Tough Deadlifts
20 sec airdyne sprint
rest 3 min between sets

+

3 sets:
8 Hang Power Snatch
20 sec AMRAP Double Unders
rest 3 min between sets

+

3 sets:

10 KBS Tough
10 Burpees
320m Airdyne sprint
rest 3 minutes between sets

So Ideally you rest 3 minutes between everything the whole way through.

vid:  Fun workout, need to learn to get faster on OHS reps!

Training:

3 Rounds:
320m on Airdyne
25 Push Ups
320m on Airdyne
20 Pull Ups

Vid:  Little liz: 15-10-5 Squat clean 135lbs / Ring Dips

Training:

3 sets @ 97#:
3 Touch and Go Clean and Jerk - Tough
6 Burpees
Rest 3 minutes

+

7 Rounds for time:
7 Push Jerks 115/65
7 Pull Ups
10 Cals on airdyne

Vid: Power Snatch PR 210#



Training:
A1. Bent over barbell row 8 reps @ 22x1, rest 20 seconds
A2. AMRAP Ring Push ups x 4 sets, rest 3 minutes

+

2 min amrap wallball
2 min amrap KBS 55/35
2 min amrap burpees
2 min amrap Double Unders

Training:

A1. Power Clean Cluster 3.3 x4 sets rest 20 seconds
A2. AMRAP KBS 55/35 rest 3 minutes x 4 sets

+

3 sets:

30 sec AMRAP burpees
30 sec rest
30 sec AMRAP Pull ups
30 sec rest
30 Sec Airdyne 90%
30 sec reset

Vid:  This guy uses the same training we do and put up a 3:58 225lb grace, here is the  vid!

Training:
A.  10 Minutes to find a tough 1 rep double overhand deadlift

+

5 rounds for time:

5 Deadlift 225lbs/135lbs
30 Double Unders

Vid: Charles Barkley gave CrossFit a try earlier this year...I hope he stuck with it.  I love the look he gives the girl at 2:20 in the video!

Training:

5 sets @ 97%:

5 tough back squats

10 burpees

45 sec airdyne sprint

rest 4 minutes

Vid:  Training with a buddy over the weekend.  Wod was -
For time:
10 Clean and jerk 175lbs
Row 250m
10 Clean and Jerk 155lbs
Row 250m
10 Clean and Jerk 135lbs


Training:
A1. Push Press Cluster 2.2.2 x 4 sets, rest 20 seconds
A2. Amrap Toes To Bar x 4 sets, rest 3 minutes
+
3 Rounds for time:
10 Shoulder to Overhead 135/95
15 Pull Ups
20 KBS 55/35

Training:

Ring "cindy"

20 min amrap

5 pull ups

10 Ring Push ups

15 squat

Training:

For reps:
1 Minute AMRAP burpees
2 Minute AMRAP KBS 55/35
3 Minute AMRAP Double Unders

Rest 5 minutes

For time:

800m Airdyne
20 Clean and jerk 95/65
800m Airdyne

Vid: 475lb Deadlift PR...wish I could fit more weight on the bar

Congrats to Red on a 210 Clean (PR of 35lbs from starting 7ish weeks ago) and Jerry for a 245lb Squat (PR of 60+lbs from starting )!

Training:

A.  EMOTM for 10 mins 2 cleans @85%

+

For time:
20 Wallball 20/15 to 10ft target
21 Pull ups
20 Wallball
15 Pull Ups
20 Wallball
9 Pull Ups
20 Wallball

Vid: Power Snatch Work: 190lbs x 2 reps.  Really need to work on catch but getting better.

Training:

6 sets @ 97%:

4 Tough Thrusters
8 Front squats (Without dropping bar from thrusters)
12 Box Jumps AFAP
20 Second airdyne sprint  - rest 4 minutes between sets

Happppy thanksgiving!

Vid: After a 1RM deadlift + 60 mins of rowing...the next day I did this chipper for time:
20 Clean and jerk 225lbs
40 wallball
60 burpees
80 walking lunges
100 double unders

Sub 14 minutes is definitely doable if fresh I believe.  Cheers!

Training:

For time:

80 cals on airdyne

rest 5 minutes

15, 12, 9
Front squat 135/95
Hand Release Push Ups

rest 5 minutes

1-12 KBS Ladder 55/35

Pic:  Packed night class last night, awesome deadlifts by some awesome people.

Training: 

A1. Back Squat Cluster 2.2.2 rest 20 seconds
A2. 15 Unbroken KBS 55/35 rest 2 minutes

+

4 sets @ 97%:

1 min amrap clean and jerk 115/70
30 second rest
1 min amrap burpees
30 second rest
1 min amrap cals on airdyne
rest 2 minutes

Pic: Jerry and John getting vertical on some hand stand holds!

Training:

A. EMOTM Deadlift 2 reps @ 85% 1RM for 10 minutes
B. 10 min amrap:
     5 SDHP 95/65
     10 Pull Ups
     15 Squats
C. 2 sets of 10 GHD sit ups / 30 Second Prone support

Monday 11/21/2011 training

Training:

A1. Clean Cluster 1.1.1.1 x 4 sets, rest 20 seconds
A2. AMSAP Hand Stand Hold x 4 sets, rest 3 minutes

+

3 sets for time of:
20 Thrusters 95/65
20 KBS 55/35
20 calories on airdyne
Rest 3 minutes

Pic:  I love this box.


Training:

A1. Back Squat 3 reps @ 22X1 x 5 sets, rest 20 seconds.
A2. 25 Unbroken Wallball, rest 3 minutes

+

For time:
50 KBS 55/35
50 Sit ups Anchored

Video: Dude who has almost never rowed before rows a 6:09 2k...insane.  He is also 6' 3" and 240lbs.

Training:

5 min amrap @ 80%:
10 powerful row strokes
10 lunges
10 KBS 55/35
Rest 2 minutes

5 min @ 80% on airdyne
Rest 2 minutes

5 min amrap @ 80%:
5 Toes to bar
10 back extensions
10 step ups 24"/20"
rest 2 minutes

5 min airdyne @ 80%

Vid: BW 231lbs and Push Presses 496lbs in this video.  Still only took silver in the worlds last weekend, but still a beast!!

Also I want to give everyone a big heads up about the next ONLINE COMPETITION.  Last saturday was event 1 of 3 in the "Construction Series."  The next competition (Event) is scheduled for December 11th, so keep the date free cause we will be throwing down at CrossFit Gravity!

Training:

5 Sets @ 97%:
10 Clean and Jerk 135lbs/95lbs
10 Pull Ups
10 Burpees
30 Second Airdyne Sprint for Cals
Rest 5 minutes walking

Monday

Last saturday had 3 Back Squat PR's and 1 PR tie, great job to everyone who showed up for the construction series!

Training:

A1. Press Waveload 3, 2, 1, 3, 2, 1 Rest 20 seconds
A2. 10 Unbroken KB Snatches each arm, rest 2 minutes

+

3 rounds for time:
25 Double Unders
25 Hand Release Push Ups
25 Goblet Squats 55/35

Construction Series Tomorrow

Tomorrow at 4:30 P.M. I will be one of many hosts around the world for "The Construction Series" online competition event 1.  You can find all the necessary information here:  http://optexperience.com/blog/item/nov-11-2011

Let me explain how this is going to work.

OPTION 1:  Sign up for the actual competition on the website above.  The whole competition would take 3 hours total so I would ask you to get there slightly early, probably 4 P.M. to get in the whole thing.  You would register (5$) and be eligible for the prizes if you were top 5.  The events are as follows:

Event 1:  30 Minutes to find a 1 Rep Max Back Squat - hip crease VISIBLY below middle of knee cap, NOT top of knee cap.

Rest 15 minutes

Event 2:  3 Attempts at standing triple jump in 5 minutes

Rest 15 minutes

Event 3: Row 2500 meters for time

Rest 120 minutes

Event 4: 10 rounds for time of: 10 Burpees / 10 COVP pull ups

OPTION 2: I know most people do not have that much time on a saturday evening, so I will compress the event to get in as many things as we can.  This should take about an hour, maybe just a tad longer.  This option you would not register at the website because it will be slightly different from the online competition.  It would start at 4:30 P.M. and would be as follows:

Event 1: 20 Minutes to find 1 RM in Back Squat - Same standard.

Rest 10 minutes

Event 2: 3 Attempts at max distance triple jump in 5 minutes, rest 1 minute then 2 minute max calories on airdyne.  Distance in feet + calories will be total score.

Rest 10 minutes

Event 3: (Last event) 10 rounds for time of: 10 burpees / 10 COVP pull ups.

As of right now from who I've talked to 6-10 people have said they are coming.  So it will be a small crowd but still lots of fun, and alot of good hard training.  If you can make it great, if not no biggie.  Either way I will be there because I am participating in option 1 (So I will be there at 3:30 - 4 to start).  Also - longest blog post as of yet I believe, PR! 

Training:

A. Push Jerk Cluster 1.1.1.1 x 4 sets, rest 20 seconds
B. 15 Unbroken KBS - Tough x 4 sets, rest 2 minutes.

+

For time: "11 - 11 - 11"

11 Rounds of:

11 Push Press 95/65
11 Box Jumps 24" / 20"

Saturday is the First event of the CONSTRUCTION SERIES

Vid:  This was an online competition hosted by OPT last year.  Was a stellar event as you can see from the vid.  This year we will be hosting all 3 events of the "Construction Series" at CrossFit Gravity.  Sign up and get more details: http://optexperience.com/events/item/opt-online-big-dawg-challenge-nov-12-2011

If you plan on actually signing up to possibly finish top 5 and get prizes be warned that the whole competition is supposed to take 4 hours.  I will be doing 3 of the 4 events for most people and it should take about an hour to 2 hours depending on how many people show up and number of heats.  You can participate in all 4 events but the 4th event will be held after everyone finishes the first 3.  It will be starting at 4:30 P.M.

Training:

4 min amrap @ 80%:
7 KBS 55/35
7 Burpees
Rest 3 minutes

4 min amrap @ 80%
150m row
10 push ups
rest 3 minutes

4 min amrap @ 80%
15 Double Unders
5 Toes to Bar
rest 3 minutes

4 min amrap @ 80%
10 Ball Cleans 20lb/15lb
10 Step ups with ball 20"

Pic: After yesterdays wod, you know you worked hard with that sweat angel!

Training:

5 rounds for time:

5 Power Clean 155lbs
10 Pull ups
15 Wall Ball 20/15

600 MF

Video:  A famous workout is "300 FY" which is getting 300 calories on the airdyne in 10 minutes...this guys does 605 in 20...insane!

Training:

5 sets:

With a 3 minute timer running do 30 Kettlebell Swings, once those are complete you have the remaining time to do as many calories as possible on the airdyne.

Rest 2 minutes between sets

Monday!

Training:

21, 18, 15, 12, 9, 6, 3 rep rounds for time:
Box Jumps 24"/20"
Knees to Elbows
Push Ups

Saturday Training

Vid:  Intro to squat snatch, we will be getting to these soon.  Very technical lift.  MAY WANT TO MUTE VIDEO, music is loud and annoying.

Training:

A. Back Squat 3, 3, 2, 2, 1 rest 2 minutes
B. Press 2, 2, 2, 2 rest 2 minutes
C. 3 rounds for time:
    30 UNBROKEN wallballs 20/15

Friday Training:

Training:

A. Clean and Jerk 3, 3, 3 rest 2 minutes
B. 10 touch and go heavy power cleans x3 sets, rest 90 seconds
C. 15 Unbroken heavy KB swings x3 sets, rest 45 seconds.
D. 5 min amrap: 135lb/95lb clean and jerk 1-5 ladder

Video: Winner of the xfit games Rich Froning overhead squats 360lbs at the end of the video.

Training:

A. OHS - build to a tough 3 in a few sets - rest as needed

B. Front Squat - 3 x 3 @ 80%; rest 90 sec b/t sets

C. Mixed Grip COVP weighted Chin Ups @ 22X0; 4-5 x 4; rest 3 min

D. 10 minutes on airdyne @ 80% effort.

AnaLE session

Vid: Their form isn't perfect on some of the deadlifts but other then that 2 beasts of xfit, jason khalipa and dave lipson.


Training:

6 sets:
3 Heavy Touch and Go Deadlifts
6 Burpees
15 seconds on airdyne all out
rest 4 minutes between sets

Nancy

Training:

A. Power Snatch @ 14X1 - 3,3,3 rest 2 min

B. OHS - 3 x 3 @ 80%; rest 2 min

+

4 rounds for time:

Run 400 m

15 OHS - 95#/65#

MAP training

training:

5 min amrap @ 85% at 4 stations.  2 minute rest WALKING between stations.

station 1:
10 double unders or 25 singles
10 sit ups
10 lunges

station 2:
10 GHD sit ups
10 hand release push ups
10 step ups 24"/20"

staion 3:
10 powerful strokes on rower
10 knees to ebows
10 squats

staton 4:
50m farmers walk 55/35lbs a hand
5 burpees

Video: This kid is 16 yrs old and 210lbs and can C&J over 400lbs...crazy.  Although his form is ugly.

Training:

A. 10 minutes to find a 1RM Deadlift.

+

10-1

75lb Power Snatch



Knees to Elbows

For those doing at home/globo etc, do NOT compromise form on deadlift for a bigger #.  It's not worth hurting your back, keep your chest UP!  The 10-1 means that you do 10 snatches, 10 knees to elbows, 9 snatches, 9 knees to elbows, 8 and 8 etc all the way down to 1.  Have fun and train hard!

Dan Bailey Grace in 1:01

Training:

3-4 sets @ 100%:
10 Unbroken Tough Thrusters
10 Pull ups
10 Burpees
15 KBS - 55/35
300m Run
Rest 6 minutes

Video: 150 wallballs with 20lb ball for time, first 95 unbroken and all complete in 5:15.  Camera was crooked...my mistake, but still a good viewing.

Training:

3 sets:
10 Unbroken Push Press Tough
60 second airdyne for cals @ 90%
rest 2 minutes
+
3 sets:
10 Unbroken Back Squats Tough
60 second airdyne for cals @ 90%
rest 2 minutes
+
300 seconds accumulated of Front Leaning Rest (Top of push up position)

Pic: How to Squat!

Training:

A. EMOTM for 8 minutes - 3 Heavy Power Clean

+

15 minute AMRAP:

8 Deadlift 135lbs
10 Hand Release push ups
12 Box Jumps 24/20

Training:

5 sets for time:
5 Tough Front Squats
10 Pull ups
15 Burpees
Rest 5 minutes

Your body is an instrument.

Pic: The night crew hard at work!

"We can make a considerable step towards the goal of our existence - whether we picture it as perfection or freedom or lasting happiness or the fulfillment of our destiny - if we establish once and for all the right relationship to the physical body. We must look upon it as an instrument to be used, an animal to be trained, a slave to be commanded and yet treated with due regard to its dignity and its rights. If we have not already acquired this attitude, we need to exercise ourselves in it until it is established. This body is not 'I'. It is not myself. It is a thing that will degenerate if not cared for. It is an animal that will disobey if it is not disciplined. It is mine for a short time only and during this time, I must make the fullest use of it. In all things, at all times, it must obey me. I can and will be forged by discipline. By meditating on such notions as these, we establish the right mental attitude. But the connection between mind and body must be forged by discipline. It is good to accustom this body to hard physical work. We should endeavor to acquire a rich repertoire of bodily skills." JG Bennett

Training:


A. Press Waveload 1.1.1.1 x 4 rest 2 minutes
B. Tough TNG Push Jerk 7 reps x 3 sets, rest 1 minute
C. Amrap Ring Push Ups x 3 sets, rest 1 minute
D. For time:
     21-15-9
     Thrusters 95/65
     Knees to Elbows

Video: Can't dip on cleans because of wrist..so form is terrible but was able to power clean.  Got 275 then tried 283lbs and barely missed because of wrist/inabilisty to dip

Training:

4 Rounds for time:

5 Man-Makers 25/15 a hand
10 Pull Ups
15 KB swings 55/35
20 Sit - Ups

Training:

7 sets @ 98%:

AMRAP Push Press 95lbs
30 sec Airdyne for cals
rest 2 minutes

Score is total reps + total cals over the 7 sets

Love me some sweat angels!

Pic: When you can see the outline of the shirt in the sweat angel you know it was a good workout!!

Training:

A1. 10 GHD sit ups rest 30 seconds
A2. 10 Pull ups rest 30 seconds x 5 sets

+

5 sets @ 98%:
5 Heavy TNG (Touch and Go) Deadlift
10 Burpees AFAP (As fast as possible)
20 Wallball 20/15
Rest 4 minutes

You Can Do It

If this picture doesn't motivate you I'm not sure what will!

Training:

A1.  Back Squat 2, 2, 2, 2 @ 40X1 rest 20 secs
A2.  Hand Stand hold on wall 30 seconds x 4, rest 2 minutes

+


For time:
8 Clean and jerk 135/95
20 box jumps 24"/20"
200m run
8 Clean and jerk 135/95
20 box jumps 24"/20"
200m run
8 Clean and jerk 135/95

20+lbs lost in 1 month of crossfit is not abnormal!

Pic: one of many before and after photo's from CrossFit

Eat more protein -> Fell full -> eat less overall

This is what this study is saying:  http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0025929

Interesting stuff.

Training:

7 sets @ 95-98%:
5 Tough Thrusters
10 Burpees
30 Seconds on Airdyne for cals
Rest 3 minutes

Founding Member slots still available!

Hard workouts require good food.  Most people don't realize that working out hard is important, but that's only half the battle.  Nutrition is the other half, and although most people have been taught fat is bad it's actually not.  Processed carbs are the enemy, stay away from those, keep your protein and fat intake moderate to high and you'll be good to go.

Training:

A. Every Minute On The Minute: 5 HSPU / 5 Pull ups for 8 minutes

+

6 Rounds for time:

8 Toes To Bar
16 Kettle Bell Snatches (8/arm) 55lbs/35lbs
24 Goblet Squats 55lbs/35lbs


If you're doing this at the gym, as always, I will scale it appropriately for you.

If doing it at home make sure to scale part A so you can keep up the workload each minute.  For HSPU sub shoulder press for pull ups sub jumping pull ups or ring rows.  On the 6 rounds for time don't make it a super long workout trying to do 55lbs.  If that is way too heavy for a snatch then scale the KB.

Pic:  Mondays training session, nice sweat angel!

Training:

6 sets:
AMRAP push ups
rest 20 seconds
20 UNBROKEN KB swings - Heavy
Rest 2:30 between sets

CrossFit back on ESPN 2 tomorrow!

Training:

A.  Halting Clean Deadlift 5 sets of 2 - tough but good pause.  Rest 90 seconds.
B. Power Clean 2, 2, 2, 2 Rest 90 seconds.  Work on throwing hips violently

+

15 Minute Amrap:
100m Sprint
10 wallball 20/15
20 Double Unders

For tips on Halting Clean Deadlift look here (http://www.cathletics.com/exercises/exercise.php?exerciseID=185)

Heavy Back squats and some interval training...metcon tomorrow for you metcon maniacs.

Pic: Foam-rolling after the deadlift/KBS/Airdyne wod last week.

Training:
A1. Back Squat 5 sets of 3 @ 32X1
A2. AMRAP (- 3) COVP Pull ups
Rest 3 minutes

+

4 sets @ 95%:
7 Power Snatch 95/65
7 Clean and jerk 95/65
7 Thrusters 95/65
14 toes to bar
Rest 2 minutes

Founding members spots still open!

If you haven't checked out the CrossFit competition event at the UFC expo this weekend, here's some coverage of one of many of the events. 

I'm sure people have noticed the different type of programming we do at CrossFit Gravity, it's not the typical "here do this metcon."  Don't get me wrong we do metcons 2-4 times a week...but by no means everyday.  This is because through my training my programming has evolved from lower order to higher order thinking.  We use programming that works, for specific stimulus'.  Everytime I walk into a gym, CrossFit or Globo and I see someone working out the first thing that comes to my mind is "Why are they doing that?  What is the stimulus/energy system they are trying to train?"  If you don't have a reason "why" you're doing a certain workout then you probably don't have a higher order type of program and you should immediately evaluate how you can improve on that.  I promise that if you stick to our programming for a month, 3-4 times a week, you will see more results in that month than you ever have in your life.  It's 1 month, what do you have to lose? 

Training:
6 sets:
2 Strict Press - 2 Push Press - 2 Push Jerks - Heavy
8 Burpees
10 Box jumps 24"/20"
12 Kettlebell Swings 55/35
Rest 4 minutes

Lets fill up the founding members people! 125$ for unlimited classes a month for life!

Last saturday was the life as RX competition.  The 3 events were as follows:

Event 1: With a 6 minute timer running complete a 400m run w/90lb sandbag then row for calories.  Score is # of calories rowed.

Event 2: 8 Minute AMRAP
10 Fat Bar Deadlifts 225lbs
20 GHD Sit ups (Pictured)
40 Double Unders

Event 3: 5 Minute AMRAP
14 30" Box jumps
10 KettleBell Snatches 55lbs

I had a rough start on workout 1, it was the second time in my life ever carrying a sandbag and the first time was a 35lb sandbag.  I completed the run in 1:40 but held the sandbag on 1 shoulder and had it slip down for the last 100m...so bear hugged it the last 100m.  This gassed me for the row and I ended up rowing 69 calories which put me in the middle of the pack after workout 1.  I came back to finish in the top 5 in workout 2 with 4 rounds + 10 Deads + 6 sit ups (296 reps).  Then again finished top 5 in Workout 3 with 4 rounds + 14 box jumps + 5 KB snatches (115 reps).  So my total score was 69 + 296 + 115 = 480 points.  I finished 12th but 11th had 483 points, 10th had 484 points, and 8-6 had 485-490 points...in other words an extremely close finish.  If I could have pushed harder on wod 1 (which i most certainly could have) I could have been up in the top 5...but live and learn!  Lots of heavy hitters at this competition, 20+ from regionals, 3+ from the games...all in all just beasts from all around the U.S.

Training:
For time:
50 Wallballs 20/15
800m run
40 Hand Release Push Ups
400m run
30 Pull Ups

CrossFit Women are awesome!

Alot of women believe CrossFit will make them bulky...it doesn't.  It makes them somewhat muscular, this is true...but it makes them FIT.  Fit women are awesome...see picture above!

Training:
3 sets @ 95%:
10 Deadlift - Heavy
20 KBS - Heavy
30 Calories on Airdyne
Rest 8 minutes

Squats and jumps

Training:

A1. Back Squat 5 sets of 2 @ 22X1 rest 5 seconds
A2. Box Jump - 5 (30"/24") rest 2 minutes

+

For time:
21, 18, 15, 12, 9 reps of
Thrusters 95/65
Toes To Bar

Monday: Helllloooo October

Last saturday marked the Life As Rx tour in Chicago.  It was a great event with alot of heavy hitters!  Great to see where you measure up before the CrossFit open which starts late February. 

Training:

5 sets @ 90-95%:

5 muscle ups

5 HSPU

10 KBS - heavy

10 box jumps - mid thigh

15 double unders

15 Airdyne cals

rest walk 5 min b/t set

 

If you're reading this thinking "Theres no way I can do a Muscle up or HSPU" have no fear, we have exercises that we will substitute that you can do.  In fact 90% of CrossFitters can't do HSPU or Muscle ups, so you're not alone!  Like I always say, ANYONE and EVERYONE can CrossFit.

Saturday Closed for Life as rx compeetition in Libertyville.

Saturday there is a big CrossFit competition in Libertyville, IL at CrossFit Freedom.  There are going to be some of the top athletes in the world.  So unfortunately class will be cancelled on saturday since I will be in the competition which begins at 10 A.M.

Training:

For time:

25 Thrusters 95/65
20 Pull ups
25 Hang Squat Clean 95/65
20 Ring Dips
25 Front Squats 95/65
20 Pull ups
25 Squat Clean 95/65

What is CrossFit? See below !

Training:

5 sets:

3 Heavy Touch and Go Power Clean
6 Box Jumps 30"/24"
AMRAP Strict Pull Ups
Sprint 100m
Rest 4 minutes between sets

+

3 sets of FLR for total time

Mens final events on ESPN2 Tonight!

Training:

15 minute amrap:

5 SDHP 115lb/75lb
10 KettleBell Swing 72lbs/55lbs
15 Toes to bar

+

4 sets:
30 second max effort on Airdyne for Calories
Rest 2:30

Tuesday Tempo Squats

Time for some heavy front squats!  If you're a member here at CrossFit Gravity you should be expecting to go heavy 2-3 times a week on some of the major lifts...and that's not going to change.  Your strength is going to help you more than you know with your conditioning.

Training:

A1.  Front Squat @ 32X1 4 sets of 3, rest 20 seconds
A2. 15 UNBROKEN heavy KB swings x 4 sets
Rest 3 minutes

+

For time:
30 Calories on Airdyne
10 Clean and Jerk 155lbs/105lbs
20 Calories on Airdyne
20 Burpee Pull Ups
10 Calories on Airdyne
30 Wallball 20lb/15lb ball

Monday: Dedication produces results...get some.

I have learned alot from a man named James Fitzgerald, although most people know him as OPT.  He was the winner of the first ever CrossFit Games and has competed in all of them but the one this year.  Instead of honing his skills as an athlete he has dedicated his life to learning the science behind the best programming, and we use his philosophies here at CrossFit Gravity.  The video featured is one of his clients getting a PR on power clean + jerk at 137kg (308lbs) and making it look easy.

Training:

4 sets @ 97%:

15 power snatch - 95#/65#

15 burpees

20 second airdyne sprint 

Rest 5 mins WALKING after each set

Goal is to use a weight so that you can go close to unbroken on power snatches, no more than 2 sets.  Training aerobic power here, so we want to keep the power output high and keep you moving.

Lets go bears!

Josh Bridges finish in the Killer cage event was unbelievable, but something that was more unbelieable to me was his 11.6 result in the CrossFit Open.  Here is his world record finish on that wod.

Training:

7 sets:
3 Touch and Go Heavy Clean and jerk
6 Burpees AFAP
9 CTB pull ups AFAP
Rest 3:30

Goal is to keep power output high and consistent.

The killer cage

Hopefully some of you got to see event 5 last night which included the "Killer Cage."  The ending of the last mens heat is nothing short of epic, but incase you haven't seen it I don't want to spoil it.  All I have to say is watch it! 

Every so often a quote comes up that is just so true it's hard to not want to share it with as many people as possible.  Today I saw a quote that matches that description:

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."
- Ken Blanchard

 Be committed to fitness and you will see amazing results.

Training:
For total time:
20 Power Snatches 95#/65#
25 Pull ups
30 SDHP 95#/65#
Rest 8 minutes
25 KBS 2pd/1.5pd
20 Burpees
400m Run
Rest 8 minutes
21 Thrusters 95#/65#
21 Box Jumps 24'/20'
21 Cals on Airdyne

Shout out to Kim who killed it today!

Prepare for glory!

Most people have seen or heard of the movie 300.  What most people don't know is that these guys were trained my a man named Mark Twight.  Mark Twight was an one of the original CrossFitters, and he uses their methodology to this day.  When I say methodology I mean he uses a high intensity functional exercise schema.  After the 3 months of training with him for the movie he put them through a final "test."  If you are expected to read through all these bodybuilding magazines and whatnot they tell you it was a workout with 300 reps for time.  Wrong.  It was called "300 F you" and it was 300 calories on an Airdyne bike in 10 minutes.  If you have ever used the airdyne you know that if you do a full out sprint you're probably lucky to get 30 calories in that minute, hence the end part "F you."  Only 1 of the actors was able to do this, and many elite athletes would not be able to complete it either.

Training:
A. 10 minutes to work up to a TOUGH 3 reps on back squat, NOT a 3rm.
B. 50 box jumps (step down) for time 24'/20'
C. Amrap toes to bar 3 sets, rest 1 minute between sets.

+

"300 FY": 10 min amrap on airdyne for calories (You may sub a rower but understand rowing is easier).

CrossFit is for everyone, even you Professional Athletes out there!

CrossFit games on ESPN2 tomorrow night!!  I can't explain how excited I am to be able to watch CrossFit on the big screen.  To think that 19 people stood between me and the games gives an incredible amount of fuel to the fire for this year.  For those who don't know the competitive aspect of CrossFit I've linked a youtube video below, check it out and tune in to ESPN2 at 7 P.M. tomorrow to see more of the CrossFit Games 2011.

Training:

For total time:
3 Down and back 45lb Overhead Walking Lunges
5 rounds:
5 Power Snatches 95#/65#
10 Overhead Squats 95#/65#
15 Knees to Elbows
3 Down and back 45lb Overhead Walking Lunges

Lets start the week off right...

With some heavy lifting!  Too many people (especially crossfitters) have misconceptions about lifting heavy and DON'T do it near as often as they should.  At CrossFit Gravity we like to lift heavy and often!

Training:

6 sets:
3 tough standing press
rest 20 seconds
40 double unders AFAP
20 sit ups AFAP
rest 3 minutes

72 years old...and still killin it!

So going with the theme that anyone is able to do CrossFit, I found this article on the CrossFit Games website and I think it speaks volumes.  At 72 years of age he is not only still CrossFitting but still competing!  Not only that but he's competing against people 10+ years younger than he is...what a beast!  You can find the article at:

http://games.crossfit.com/features/videos/competing-72-jacinto-bonilla

Excited for the next round of CrossFit games on ESPN2 this week!  Loving all the CrossFit commercials during the program as well!  Have a good rest day everyone (rest days are as important as training days...we'll talk about that soon) and get ready for tomorrow!

Everyone can CrossFit!

Today was Fight Gone Bad 6 and I hoped everyone had a great time participating. Going along with what we talked about the other day about anyone being able to do crossfit; I found a great photo I'd like to share from the wounded warrior project.

Training:

Fight Gone bad

3 Rounds for reps:
1 Minute Amrap 20lb wallball
1 Minute Amrap SDHP 75lbs
1 Minute Amrap box jumps 20'/14'
1 Minute Amrap Push Press 75lbs
Rest 1 minute

Friday funday!

First "girl" workout of the gym!  Come on in and take advantage of septembers deal: 2 free weeks!

Training:

Helen

3rft:

400m run

21 kbs

12 pull ups

espn2! CrossFit history!

I hope you were able to catch the CrossFit games on espn2 last night.  If not they will be on again next weds...make sure you tune in or DVR it...or both!

Training:
5 sets for time:
5 tough thusters
10 burpees AFAP
30 secs Airdyne @ 90%
rest 4 mins beween sets

+

5 min amrap:
4 pull ups
4 burpees

Yes you CAN do this!

I have talked with many people throughout the years since I started crossfit...nd you wouldn't believe how many people tell me "I can't do that."  Other people tell me "I tried the warm up and that was enough for me."  I also hear, especialy from women, "I don't want to ge bulky."

First off anyone, and i mean ANYONE can do crossfit.  Ya, you might not do a sub 3 minute Fran but 90% of crosfitters cant either.  Just because you don't do a workout in record time does not mean you cant do it.  Women - google some images of crossfit women.  You will see they are lean and beautiful.  Sure if you look at the top 0.01% women crosfittrs in the world (the ones at the games) some are bigger.  However 95% are not.  Look at the winner this yar - annie t.  she's beautiful.

Overall if you are one of those people who think you can't do this look at the video at -

http://games.crossfit.com/features/story-transformation

this is a story of a woman who lost 120lbs in ONE year.  Not only did she lose weight but she got fit, she even competed.  If she can do it, so can you.

training:

EMOTM for 10 minutes 3 tough tng clean and jerks 6 tough kbs

+

10 min amrap
wallball ladder starting at 1
ring dips ladder starting at 1

CrossFit on espn2 tomorrow night!

For those who dont know, the CrossFit games have finally made it to tv!  Check out ESPN2 tomorrw night at 7 PM to see the start of the 2011 CrossFit games!  I know we have class...so I will be dvr'ing it as you should be!

Training:
A1.  OHS 5x2 @ 22x1 rest 20 seconds
A2. 20 sit ups afap rest 2.5 mins

+

5 rounds for time:
100m run
25 double unders (3:1 singles)

Monday: Gettin some air! During september come in for a FREE 2 weeks

It takes alot of time to learn some of the movements.  Above is a picture of me finally achieving a muscle up to ring hand stand push up.  Many movements take hours of practice to finally get, so don't get discouraged if you're having trouble with any of them!

A.  Deadlift 2,2,2,2,2 rest 2 minutes
+
4 sets @ 100%:
30 sec amrap clean and jerk - 115/80#
30 sec amrap box jumps - 24/20"
30 sec amrap KBS - 2/1.5 pd
30 sec amrap toes to bar
Rest Walk 6 min b/t sets

September Promotion, Get started now!!

During September CrossFit Gravity is doing 2 FREE WEEKS.  This is for current members as well as people who have had a free intro session.  Come in and get started on your 2 weeks today!

Training:

5 sets for time @ 97%:

5 tough squat snatches
10 30' box jumps
15 pull ups
Rest 4 minutes between sets

+

4 sets: 100m sprints
Rest 1 minute between sets

Change in schedule

Personal emergencies have required that the 6 A.M. and noon classes be cancelled tomorrow, however there will still be a 7 P.M. class.  The Saturday class has also been changed from noon to 9 A.M.  Sorry for the inconvience! 

We have had many people ask for and want the 6 A.M. class, however most of you are having trouble rolling out of bed.  So I will be working on a sign up sheet for the website, that way I can know who will and won't be there.  If I can't have it up by next week I will want people to call/text ahead of time for the 6 A.M. class specifically.  I will update everybody sunday about this!

Training:

10 sets:
10 unbroken pull ups
rest 30 seconds
15 unbroken squats
rest 30 seconds

Rest is mandatory, score is total time to complete all 10 sets.

Tester time!

Training:

3 Rounds for time:

25 KB swings 2pood2/1.5pood

25 Box Jumps 24'/20'

Back to work!

Hope everyone had a great holiday weekend.  I have added 1 class this week to make our daily schedule this week 6 a.m., noon, and 7 p.m.  These seem to be the classes members want, as I've said if people need other times then we will add then.

Training:

15 front squats 135lbs/95lbs
45 seconds airdyne for cals @ 90%
rest 5 mins actively x 5 sets

+

15 covp pull ups x 5 sets rest 2 mins between

happy holiday!!

CrossFit Gravity will be closed tomorrow due to the holiday.  Have a good time with friends and family and get ready to get back at it on tuesday.  Schedule will be up tomorrow afternoon.

TGIF

Training:

5 sets:

4 tough back squats
7 burpees
10 pull ups
rest 5:1

Yes you get rest...but that doesn't make it any easier!

Pic: Sweat Angel from a client recently, workin hard!

In my training in the past year I have encountered alot of interval training.  While this is slightly different from conventional "CrossFit" it is amazingly difficult and can work wonders for different energy systems if used correctly.  Give it a try with us in todays training and see how difficult it really can be!

Training:

Skill: 10 minutes work on Kipping pull up.  Smooth is fast.

+

4 sets for time:
15 Clean and jerks 135lbs/95lbs
300m Run (Building loop)
400m Airdyne
Rest 5 minutes actively between sets

snatches!

ladies and gents it is time to start working the olympic lifts.

Training:

10 minutes working on snatch

+

5 rounds for time:
1-5 ctb pull up ladder

+

3 FLR on floor for max time, rest 1 minute between attempts

endurance time

training:

10 rounds for time:

800m airdyne
15 burpees

sub 500m row if you dont have an airdyne.

open gym + classes

Today is the first day of open gym.  Open gym is an hour where you can come in and do the wod for the day, choose your own wod to do,or just work some lifts with the bumpers/equipment.

training:

every minute on the minute for 8 minutes do 2 front squats with 80% 1rm

+

3 rounds for time:
10 kb snatches each arm 53lbs
15 toes to bar

Fyne Dyning!

What a beautiful day for some Satan's tricycle.  We have a saying here at CrossFit Gravity and that's "No Shoes, No shirt, no problems!"  Only open a few days and already bringing in some great athletes, can't wait to see what is in store for the future.  Also just officially got linked up to the main site: CrossFit.com.  Schedule for this week is up.....lets get "Strong enough to move planets."


Training:
A1. Press Waveload - 4, 2, 4, 2 rest 10 secs
A2. 33% amrap pull ups (do 1/3 of your last amrap) rest 2 minutes
+
21 -15 - 9 for time of:
185lb Deadlift
Hand Release Push Ups
Airdyne Cals

It's the freakin weekend!

First couple days of CrossFit Gravity are in the books!  Very excited to see what has to come, I will be changing the schedule Sunday night so be sure to check back for class times!

Training:

Every minute, on the minute, for 10 minutes:

3 Clean and jerks 185lbs
6 Kettlebell Swings 88lbs

B squared = big back!

Time to get some good gymnastic training in!

Training:

7 rounds for time:
10 CTB pull ups
10 ring dips

Up and Running!

Classes have officially started!  This week since it is only the first week we have afternoon/early evening classes scheduled.  In the coming weeks we will be adding many more classes, including some before work A.M. sessions and possibly a noonish/lunch session.

Training:

 

A. OHS - build to a tough 3; NOT a 3RM; rest as needed

 

+

 

for time:

30 wall balls unbroken

50 walking lunges - 45lb bar on back

20 Chest to bar pull ups

20 Hand release push ups

50 walking lunges -45lb bar on back

30 wall balls unbroken

First class tomorrow!!

Pic: Crossfit Competition: North Central Regional


Tomorrow marks the first workout at the new gym!  I am super excited to introduce CrossFit into the lives of new people.  CrossFit is more than just a workout, or the gym.  It's a way of life, and I can't wait to show people how amazing it is. 


Training:

200 walking lunges for time

Man Makers....true to their name!

Pic: My little nook of goodies!!




Well CrossFit Gravity is going to get underway starting next week!  Class schedule is one the side and will be updated weekly.  First day of classes will be Tuesday at 4:30, 5:30 and 6:30 P.M.  Can't wait to get going! 

Training:

30 reps of 35lb man makers for time.

Rest 5 minutes

50 double unders, 10 burpees, 40 double unders, 10 burpees, ect, down to 10 double unders, 10 burpees for time.

Rest 5 minutes

50 2pood (73lb) KB swings then 350m row for time

Rest 5 minutes

3:30 on airdyne for calories

Post time and calories to comments!

Gym is Finished!!

Today I completely finished outfitting and setting up the gym!  Our equipment includes but is not limited to:

4x airdynes
1x C2 rower
20x Kettlebells (up to 88lbs)
10x rogue bars
1000lb of bumper plates
5x gymnast ring
2x 20ft climbing ropes
8x pull up bar/stations
+ lots more!

Plan is to open the doors next week, I will be keeping everyone updated as soon as I know which day!  Can't wait to begin!

Training:

A. Clean grip deadlift 8 sets of 3 with 55% 1rm
B. Work up to 1 rep tough on high hang power snatch
C. 3 sets of 10 rep TnG power snatch
+

D. 3 rounds for time of: 10 55lb DB snatches each arm and 15 toes to bar

Row row row your boat!

Pic: North Central Regional

Among most globo gym goers the only cardio they can seem to do is ride a bike, run on a treadmill or get on an elliptical.  Most gyms don't even have rowers, which is a travesty!  Rowing is seriously under-rated and can be one of the toughest workouts there is (exception: satan's tricycle).  So todays training may seem like not enough, but if you push it let me assure you that it is plenty!

Training:

Row 2k meters for time.

Post time to comments as well as avg watts/bodyweight

Holy shoulder burn!

Pic: The day I did my first Ring HSPU, if I can do it then anyone can get there!

Todays training:

A. 10 min amrap 80lb 1 arm Dumb Bell Snatches

Rest 2 minutes

B. 10 min amrap Ring Hand Stand Push Up

Rest 2 minutes

C. 10 min amrap Double unders

Score is total reps completed.  Post to comments.

On another note, for those of you who want to maximize your fitness level then you need to look past training alone.  Nutrition is a huge part of the mix.  I'd recommend checking out the following video: http://vimeo.com/27570335 .  He's a very noteworthy nutritionist and knows his stuff, let the research begin.

CrossFit Gravity Begins!

CrossFit Gravity has begun!  The new CrossFit training center is located in Mundelein, IL on the corner of Gilmer Rd and Midlothian in the Midlothian Center.  It is in the back left of the center behind building 1.  To update everybody on the progress of the gym I have uploaded a few pictures.  As you can see the pull up rig has been installed, and some of the equipment (much more than pictured) has arrived!  The gym should be up and running in 1-2 weeks!  I will keep everyone posted until then!  Let the training begin!