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.

First WOD of the 2011 Games is Up

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

We'll try this one sometime this week at CFW.

CFW Is a Registered Affiliate for the 2011 CF Games

We just registered as an affiliate for the 2011 CrossFit Games. This means athletes can compete at our affiliate in "the Open." For those of you who don't know, the first round of qualifying for the CrossFit games is going to be held over 6 weeks. Athletes can compete by placing a time at a registered affiliate or they can submit videos online by themselves.

If you are interested in competing, let us know and we'll set up a time for you to do the WOD each week.

Schedule for the week of 3/13/2011 - 3/20/2011

CF Classes:
M-F: 5:45am - 6:45am w/ John
M-F: 7am - 8am w/ John
M-Th: 5:30pm-6:30pm w/ Steve (M), Jason (T, Th), and John (W)
M-Th: 6:30pm-7:30pm w/ Steve (M), Jason (T, Th), and John (W)
T, Th: 4:30pm-5:30pm w/ Jason
F: 6:00pm - 7:00pm w/ Jason
Sat: 7:30am and 9:00am w/ John and Jason

Saturday Fun-day March 12, 2011

The CrossFit Wilmette Saturday morning class pre WOD

Overhead Squat Warmup led by John

Jason: "Yes Beth, burpees are chest to the floor"

Scott and Rob finishing strong on one of the early runs.

We had a great time today with everyone working hard and getting fit.