110623 WOD

Nice job to all of you who survived the "Painstorm"

CrossFit Wilmette - Best Workout on the North Shore

We know that you know our workouts are the best on the North Shore. Help spread the word by voting in Make It Better's annual Best of the North Shore poll.

Go to Make It Better and submit your nomination for CrossFit Wilmette as the best workout on the North Shore.

Welcome Groupon Customers

Groupon Customers -

We plan on offering classes for you that will allow us to serve the most of you at once. These will include both morning and evening classes.

If you have any questions, please contact us at crossfit.wilmette@gmail.com

Thanks,

Your CrossFit Wilmette Coaches: John, Steve, and Jason

110424

Happy Easter!!!

Our Groupon went live this morning. If you know anyone who would be interested in trying us out let them know about the Groupon. It is for 8 classes for 69.00. The Groupon classes will be a "lite" version on what we do in our regular CrossFit classes. Thank you for your help.

New MindBody Payment and Scheduling System

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This will keep us better organized and will help us know how many people to expect at our classes.

Thank you,
Your CFW Coaches

CrossFit Games 2011 WOD #2

15 Min AMRAP
9 Deadlifts 155/100
12 Pushups (hands off the floor at the bottom)
15 Box Jumps 24"/20" (Full Extension above the box)

CFW Scores:
Stephen Krofl 8 Rounds + 9 DL + 12 Pushups as Rx
Carolyn Katz 7 Rounds as Rx
Bob Smietana 6 Rounds + DL + PU + 7 Box Jumps (85# DL, 20" box)
John 6 Rounds + DL + 12 PU as Rx
Dan 6 Rounds + 9 DL (115# DL, 22" box)
Carolyn 6 Rounds + 9 DL (75#, 16" box)
Kate Sweas 6 Rounds + 7 DL (85# DL, 16" box)
Jack Ball 6 Rounds + 6 DL (135# DL, 24" box)
Mike 6 Rounds (155# DL, 24" box x1 round, 20" x5 rounds)
Jim 6 Rounds (135# DL, 20" box)
Heidi 5 Rounds + DL + PU + 9 Box Jumps (65#, 18" box)
Kathryn 5 Rounds + DL + PU + 7 Box Jumps (75# DL, 16" box)
Scott 5 Rounds + DL + 9 PU (115# DL, 20" box)
Don 5 Rounds + 9 DL as Rx
G$ 5 Rounds + 9 DL (155#, 20" box)
Shar Barron 5 Rounds + 3 DL (35# KB DL, 12" step up)
Marcie 5 Rounds (55#, 12" box)
Nikos 5 Rounds (95#, 20" box)
Meg 4 Rounds + DL + PU + 10 Box Jumps (45# DL, 16" box)
Tom 4 Rounds (155# DL, 20" box)
Jason Sweas 9 Rounds + 9 DL as Rx
Steve Woodall 6 Rounds + DL + 12 PU as Rx

Saturday Fun Day!

Everyone having fun with kettlebells, burpees, and box jumps. It was a great turnout and everyone kicked ass.

Make your warm-up meaningful

CrossFit WODs are an extremely efficient way to improve your ability to overcome any physical challenges that you could come across. In order to get you ready for these WODs, we use warm-ups to prepare your body to train without injuring yourself. But you can make these warm-ups even more meaningful by focusing on specific goals of each warm up exercise.

Here are some brief examples of how you can focus to improve your warm-ups:
-jump rope: set a goal for a specific number of jumps you want to do in a row (maybe 50-100 single unders, maybe 5-10 double unders). Once you hit that goal, make a new one.
-dynamics: put a focus on core stability and don’t worry about your range of motion as much
-squats: work on whatever your own deficit is, maybe you want to keep your hands up, your knees out, your weight on your heels, or working on getting deeper
-pass through: focus on active shoulder blades

Those are just some general ideas, but the same principles can carryover to everything. If you focus more during warm-ups, you should have a better WOD and improve your fitness faster.

Great Pictures!

One of our AM Teammates sent us these pics.

Garage Doors are Open!

We had the garage doors open last night. The weather was great and people were killing the deadlifts and KB Swings

We don't have showers, but Rosie was happy to help clean you up after the WOD.