FRIDAY

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photo courtesy of http://www.crossfit.com

METCON
Workout 14.5
(For time)
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar facing burpees

WEDNESDAY

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Everyone is doing awesome during test week. Lots of goals are being hit as well as PRs. Keep up the hard work!

METCON
(For time)
10-9-8-7-6-5-4-3-2-1
Snatches @135/95
1-2-3-4-5-6-7-8-9-10
Ab rollouts

WEDNESDAY

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You’re probably thinking “why do they keep telling me to take a big breath before I do my lift?” This week is our test week and we are going for a 1 rep max on our lifts. When doing the lifts you want everything to be tight and rigid when it comes to the core. You may have noticed when squatting that when you lose tightness in your core, your back then begins to round which in turn makes the weight feel heavier or causes you to drop it. Keeping the core tight and rigid will help move the weight along with keep the body in a safe position. Right before you attempt the lift whether it be starting the pull on the deadlift, going down in the squat or starting to press in the shoulder press you want to tighten your whole core, abdomen muscle and your spinal erector muscles. These work together to keep the spine in a safe position. A way to help achieve this is by holding your breath in your belly and pushing out on it during the lift. This stabilizes your core and allows you to lift more weight. Think of it this way: What can handle the most weight on top? A thin flimsy board or a solid brick? You want to be the solid brick. When you take a deep breath, does your chest or belly rise? If it’s your chest, practice on getting it into your belly by pushing it out as you breath in. Then hold it there as well as tightening the abs. A weightlifting or powerlifting belt is a great way to learn how to push the air out because it is giving you something to push into. You’ll notice increased stability right away which will help you move the bar better. I’m not saying hold the breath the whole lift. You should start breathing out about half way through the movement or right as you are making it through the sticking point of the lift (the hard part of the lift feels really heavy).
Now breathing in through your nose is going to be used when doing he workout. In the nose breathing will allow you to get more oxygen to help control your breathing during a intense workout. Breathing in the nose will not necessarily help brace you core it will more or less gets oxygen to the lungs.

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STRENGTH
Test 1RM Deadlift

METCON
(30-20-10 reps for time)
Front rack alternating lunge @95/65#
HSPU

TUESDAY

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We have a new site we just put up. It’s called The WODness Trainer. This is going to be our competitors blog. Now I did say competitors but that doesn’t me it can only be done by competitors. Anyone who wants extra work or to work on extra skills can perform this. You DO NOT HAVE TO OR EVEN WANT TO COMPETE. If you do want to compete, do compete or would like to someday, then you should be following this regularly if not everyday. Here’s how it works.
You check CrossFit Homer Glen blog for regular class work. Then you go over check out the WODness Trainer blog. Show up to class that you signed up for and do that class. When class is over you stay and do the extra work posted on The WODness Trainer blog. At the gym we will have scaled versions posted for people who need it, so don’t worry if you can do some of the stuff. Some of you may have seen other competitor blogs and see that they are putting up different workouts from there regular CrossFit gym. You may see that most of the time our competitor blog has extra work and not a totally different WOD to do in place of class. Why you ask? There are many different theories on how to be great at crossfit and how to become a fast exerciser but my theory and a lot of other peoples theory is that to be good at CrossFit your just do CrossFit. The point of doing CrossFit in the first place is that your everyday person can workout with a pro athlete or a more advanced athlete and do the same workout only at a different level. So that to me means our competitors can do the class with everyone else and still improve. Now with that being said being as a competitor you do need more volume, more exposure to skills, and maybe two workouts in one day once in awhile. That’s where The WODness Trainer comes in. After class you get the other volume in that is posted on that website. If you want to compete then go to the page below click follow down in the right hand corner and you will get an email every day. If you don’t want to compete don’t be scared to do the extra work. It’s still exercise and is fun to do extra stuff sometimes. One last thing to remember, this is extra work to be done after your class so there may be a class going on after yours, this class has priority so you may have to wait a bit to do something or even set up in a corner. The coaches are running a class a may not be able to pay a lot of attention to you so don’t expect as much attention during your extra work as you got during class.

http://www.wodnesstrainer.wordpress.com

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STRENGTH
Test 1rm Shoulder Press

METCON
(7 rounds for time)
10 push press @115/75#
10 KB swings @50/35#
10 box jumps @24/20″

MONDAY

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Becoming a Supple Leopard is a great book if your looking to help get rid of some kinks you may have. This book will show you some simple ways you can do basic maintenance on your body to help keep you feeling fresh. Kelly Starrett is the author of this book, he also has a great website that has videos and info as well. If you are tight in the hips, shoulders, knees, ankles, etc. this book and website will help. You may have seen or done some if this stuff before and after class with us but it never hurts to learn some extras for home. Check it out.
http://www.mobilitywod.com

STRENGHTH
Test 1RM Back Squat

METCON
(Complete as many reps as possible in 12 minutes of:)

9 thrusters 95#/65#
3 C2B pull-ups
9 thrusters 115#/75#
6 C2B pull-ups
9 thrusters 135#/95#
9 C2B pull-ups
9 thrusters 155#/105#
12 C2B pull-ups
9 thrusters 185#/125#
15 C2B pull-ups
9 thrusters 205#/135#
18 C2B pull-ups

SATURDAY

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METCON
(10 minutes)
:30 KB swing 70/50#
:30 rest
:30 burpee stick hops
:30 rest

REST 5:00

METCON #2
(10 minutes)
:30 deadlifts 155/105#
:30 rest
:30 man on fire burpees
:30 rest

FRIDAY

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photo courtesy of crossfit.com

STRENGTH
Deadlift OTM
8×3 @50% of last weeks weight, goal is speed here

METCON
“Workout 14.4”
(14 minute AMRAP:)
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

THURSDAY

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STRENGTH
Back Squat OTM
8×3 @50% of last weeks weight, speed is the goal here

METCON
(5 rounds for time)
12 HSPU
24 walking lunges
200m run

TUESDAY

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A full class working on CrossFit Homer Glens first attempt at “Cindy”

STRENGTH
Power Snatch OTM
5×3 @ 10# less than last week

METCON
(for time)
30 SDHP @95/65#
50 alternating pistols
30 hang cleans @225/135#

MONDAY

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Here are the the shirts. We finally decided on a design. There will also be tank tops and girl cut shirts as well. We will be asking for orders soon.

WEAR YOU GREEN TODAY FOR THE ST. PATRICKS DAY INSPIRED WORKOUT!!

STRENGTH
Ring dips

METCON
“St. Patricks Day WOD”
(3 rounds for time)
17 wallball shot 20/15#
17 double unders
17 burpees
17 goblet squat 50/35#