We are now posting all workouts from our Facebook page!

MONDAY - "Just A Quickie"

MONDAY - "Just A Quickie"

Finals are upon us! I will still post workouts, but we won't be meeting at the usual times. The workouts will not require any equipment so feel free to do them at home, in a study room at the library, or at the gym. Derek said he'll be there every day at noon if you'd like to join him.

Also, this will be my last trimester leading the Health and Fitness Club. We started this 2 years ago with just two of us and have since had over 50 athletes join us to improve their health and fitness! I've met some of my best friends in club - it's been a privilege, and thanks for your participation and encouragement.

The club will still be here next tri in the very capable hands of Akilah and her officers Justin, Derek, and Scott. I'll still be there to workout next tri, and I can't wait to see what they do with the club!

Other than that good luck on finals! But don't neglect your workouts - everyone needs a break and exercise will improve your brain function and memory! True story.

TRAINING
AMRAP in 10 minutes:
- 15 squats
- 10 sit-ups
- 5 push-ups

FRIDAY - "Jersey Shore Fist Pump"

FRIDAY

TRAINING - "Jersey Shore Fist Pump"
3 rounds for time:
- 12 R arm thrusters (45/25)
- 9 burpees
- 12 L arm thrusters (45/25)
- 9 burpees

THURSDAY - "Angie"

THURSDAY

TRAINING - "Angie"
For time:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats

WEDNESDAY - "Ab Buster"

WEDNESDAY

Training - "Ab Buster"
5 rounds for time:
- 15 L-pull-ups
- 30 push-ups
- 45 sit-ups

TUESDAY

TUESDAY

TRAINING
AMRAP in 12 minutes:
- 10 burpee bench jumps
- 20 DB push press (35/20)
- 30 overhead squats (65/35)

MONDAY - "Filthy 50"

MONDAY

Finals start this week, so the workouts will be shorter. No strength portion - just the WOD.

TRAINING - "Filthy 50"
50 of each for time:
- bench jumps
- jumping pull-ups
- DB swings (55/35)
- walking lunges
- knees-to-elbows
- DB push press (40/30)
- good mornings (45/25)
- wall balls (20/16)
- burpees
- double-unders

FRIDAY

Here's one for the ladies

FRIDAY

Next week finals begin! We WILL have workouts at the usual times, but there won't be a strength portion. So we should be in and out of there in 20-30 minutes. Make sure you arrive on time!

STRENGTH
- Bench Press: 3-3-3-3-3

TRAINING
5 rounds for time:
- 5 wall climbs
- 10 toes-to-bar
- 20 side-jumps over bench

THURSDAY - "Push Up Ladder"

Next week finals begin! We WILL have workouts at the usual times, but there won't be a strength portion. So we should be in and out of there in 20-30 minutes. Make sure you arrive on time!

THURSDAY

STRENGTH
- Power Snatch: 3-3-3-3-3-3-3-3

TRAINING - "Push Up Ladder"
For reps: do 1 push-ups the first minute, 2 the second minute, etc until you cannot fit that many push-ups in that minute.

WEDNESDAY - "Helen"

WEDNESDAY

STRENGTH
- Squat Cleans: 5-5-5-5-5

TRAINING - "Helen"
3 rounds for time:
- run 400m
- 21 DB swings (55/35)
- 12 pull-ups

Tuesday - "Buns of Steel"

TUESDAY

STRENGTH
- Front Squats: 5 warmup sets then 1 attempt at 20 reps

TRAINING - "Buns of Steel"
For time:
- 50 glut bridges
- 10 burpees
- 40 glut bridges
- 20 burpees
- 30 glut bridges
- 30 burpees
- 20 glut bridges
- 40 burpees
- 10 glut bridges
- 50 burpees

MONDAY - "The 300"

MONDAY

STRENGTH
- Push Press: 5-5-5-5-5

TRAINING - "The 300"
For time:
- 25 Pull Ups
- 50 Dead Lifts (135/95)
- 50 Push Ups
- 50 Bench Jumps
- 50 Sit ups
- 50 DB Cleans (35/25)
- 25 Pull Ups

FRIDAY - "Little Murph"

FRIDAY

TRAINING - "Little Murph"
For time:
- run 400m
- 50 DB rows each arm (50/30)
- 100 push-ups
- 150 squats
- run 400m

WEDNESDAY - "Annie"

WEDNESDAY

STRENGTH
- Military Press: 5 sets of 5

TRAINING - "Annie"
50-40-30-20-10 reps for time of:
- double-unders
- sit-ups

TUESDAY - "7 Minutes in Heaven"

TUESDAY

STRENGTH
- Deadlifts: 5 warmup sets, then 1 attempt at 20 rep

TRAINING - "7 Minutes in Heaven"
For reps:
- 1 minute plank
- 1 minute bench jumps
- 1 minute plank
- 1 minute walking lunge
- 1 minute plank
- 1 minute burpees
- 1 minute plank

MONDAY - "Lynne"

MONDAY

TRAINING - "Lynne"
5 rounds:
- max effort bench press (body weight),
- strict pull-ups

THURSDAY

THURSDAY

STRENGTH
- Power Cleans: 5 sets of 5

TRAINING - "The Derek"
With a partner do 1 round for reps:
-Pushups
-Situps
-Burpees
-Deck Squats
Partner A does 1st exercise AMRAP while Partner B is running 400m then switch.
After each person has completed 1st exercise and a 400, move to 2nd exercise.

"JT"

WEDNESDAY

STRENGTH
- Front Squats: 5 sets of 5

TRAINING - "JT"
21-15-9 reps for time of:
- handstand push-ups
- dips
- push-ups

TUESDAY - "Janse Jog"

TUESDAY

STRENGTH
- Push Press: 5 warmup sets, then 1 attempt at 20 reps

TRAINING - "Janse Jog"
4 rounds for time:
- run around Janse building
- 10 push-ups
- 10 squats

MONDAY - "Activation"

Hardcore babies do CrossFit

MONDAY

STRENGTH
- Bench Press: 5 sets of 5

TRAINING - "Activation"
For 4 rounds hold each position for 1 minute:
- active wall sit
- plank
- dip press out
- chin-over-bar
- rest

FRIDAY - "Akilah's Day"

FRIDAY

WARMUP
- Hill Sprints x 10

TRAINING - "Akilah's Day"
- 30 minute run (fast tempo)

Justin's Day

THURSDAY - Justin's Day

STRENGTH
- Bench: 5 sets of 5

TRAINING - Justin's Day
For reps:
- 5 mins of air squats
- 4 mins of broad jumps
- 3 mins of push-ups
- 2 mins of sit-ups
- 1 min of pull-ups

WEDNESDAY - "Michael"

WEDNESDAY

STRENGTH
- Push Press: 5 sets of 5

TRAINING - "Michael"
3 rounds for time:
- run 800m
- 50 good mornings (45/25)
- 50 sit-ups

TUESDAY - "The Baseline"

A couple of announcements!

The AK club is having a Doc come in on Friday to talk about the Paleo Diet. Could be good since most of us are in the 30 Day Paleo Challenge. They meet Friday at noon in L4.

CrossFit Naperville is having a workout called "Green Beer and Burpees" that will take place IN the Naperville St. Patrick's Day Parade! The workout is not posted yet but will be scaled to all ability levels - it will be a fun time. They are asking for a donation that will go to Loaves and Fishes. If interested register here.

TUESDAY

STRENGTH
- Deadlifts: 5-5-5-5-5-5-5-5
- That's 8 rounds of 5 reps. Make your first 3 warmup sets, then stick with one weight for your last 5 sets.

TRAINING - "The Baseline"
For time:
- run 400m
- 40 squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups

MONDAY - Tabata Something Else

MONDAY

STRENGTH
Squats:
- 3 warm up sets, then 1 heavy attempt at 20 reps

TRAINING - "Tabata Something Else"
Tabata for reps each of the following, without rest in between:
- Pull-ups
- Push-ups
- Sit-ups
- Squats

WORK CAPACITY

FRIDAY

WARMUP
3 Rounds
- 8x Hang Squat Clean (45/25, 55/35, 65/45)
- 4x Squat Jumps
- 8x Push ups
- Instep + hip flexor stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 3x Squat Clean - increase load each round until 3x is hard, but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board

(2) 7 Minutes:
- Max effort burpees

STAMINA

THURSDAY

WARMUP
- none

TRAINING - Stamina
- 60 minute run, hike, or step ups

WORK CAPACITY

WEDNESDAY

WARMUP
6 Rounds (25, 25, 35, 35, 45, 45)
- 4x 2-Handed KB Clean
- 4x 2-Handed KB Front Squat
- 4x 2-Handed KB Military Press
- 4x Pull ups
- Instep + Hip Flexor Stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 8x Power Clean + Push Press @ 115/95
- Run 400m or 50x Step ups
- 30 Seconds Rest

(2) 4 Rounds
- 15/15/15 Low Back Complex
- 20 Sec Low Back Lunge each side
- 15x Face Down Back Extensions (laying on floor)
- 20 Sec Kneeling Founder
- 20x Weighted Situps @ 25#

(3) 3 Rounds
- 3x Shoulder Sweep
- 3x Floor or Wall Slide (Wall preferably)
- Elevated Pigeon Stretch

STRENGTH

TUESDAY

WARMUP
4 Rounds @ 75/55
- 3x Dead Lift
- 3x Hang Squat Clean
- 3x Push Press
- 3x Back Squat
- 6x Push ups
- 3x Pull ups
- Instep + Hip Flexor

TRAINING - Strength
(1) 8 Rounds
- 3x Bench Press - Increase load each round until 3x is hard but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board

(2) 6 Rounds
- 3x Hang Squat Clean - increase load until 3x is hard, but doable, then immediately ….
- 3x Touch, Jump, Touch
- 2x Shoulder Sweep

(3) 6 Rounds
- 8x Dead Lift - increase load until 8x is hard, but doable, then immediately ….
- 2x Sitting Box Jumps to 30" Box
- 3x Wall or Floor Slide

Work Capacity

MONDAY

WARMUP
3 Rounds
- 8x Overhead Squat (PVC, 45, 55)
- 4x Squat Jumps
- 8x Push ups
- Instep + Hip Flexor Stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 3x Snatch - increase load each round until 3x is hard, but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board

(2) 70 Rounds (each time you snatch or swing it counts as one round) with Dumbbell or Kettlebell (45/25)
- 15 sec Snatch Right Hand or Swing with both hands - do the amount of reps each work interval as last Monday
- 15 sec rest
- 15 sec Snatch Left Hand or Swing with both Hands - do the amount of reps each work interval as last Monday
- 15 sec rest

Work Capacity

FRIDAY

WARMUP
6 Rounds (25/15, 25/15, 35/25, 35/25, 45/35, 45/35)
- 4x 2-Handed KB Clean
- 4x 2-Handed KB Front Squat
- 4x 2-Handed KB Military Press
- 4x Pull ups
- Instep + Hip Flexor Stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 4x Craig Special @ 115/95
- Run 400m or 50x Step ups
- 30 Seconds Rest

(2) 4 Rounds
- 15/15/15 Low Back Complex
- 20 Sec Low Back Lunge each side
- 15x Face Down Back Extensions (laying on floor)
- 20 Sec Kneeling Founder
- 20x Weighted Situps @ 25#

(3) 3 Rounds
- 3x Shoulder Sweep
- 3x Floor or Wall Slide (Wall preferably)
- Elevated Pigeon Stretch

Work Capacity

THURSDAY

WARMUP
5 rounds:
- 8x Overhead Squat (PVC, 45, 55, 65, 75)
- 4x Squat Jumps
- 8x Push ups
- Instep + Hip Flexor Stretch

TRAINING - W ork Capacity
(1) 8 Rounds
- 3x Squat Clean - increase load each round until 3x is hard, but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board

(2) 60 Rounds
- 1x Burpee + Suicide Sprint every 30 Seconds

Stamina

WEDNESDAY

WARMUP
- none

TRAINING - Stamina
- max reps step-ups in 60 minutes

OR

- run for 60 minutes (it's going to be nice outside)

Strength

TUESDAY

WARMUP
4 Rounds @ 75#
- 3x Dead Lift
- 3x Hang Squat Clean
- 3x Push Press
- 3x Back Squat
- 6x Push ups
- 3x Pull ups
- Instep + Hip Flexor

TRAINING - Strength
(1) 8 Rounds
- 3x Box Squat - Increase load each round until 3x is hard but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board

(2) 6 Rounds
- 5x Dips - increase load each round until 3x is hard but doable
- 3x Tarzan Pull ups
- Pigeon Stretch

(3) 6 Rounds
- 4x Sandbag Power Clean to Rack Position, not shoulder - increase load until 4x is hard, but doable, then immediately …
- 4x Jingle Jangles
- Foam Roll Lats, Upper Back

We've got some new movements today so bear (bare?) with me as we figure this out. :-)

Work Capacity

Last chance to sign up for the 30 Day Paleo Challenge!!! Talk to one of the officers BEFORE March 1st (Thursday)!

MONDAY

WARMUP
5 rounds:
- 8x Overhead Squat (PVC, 45, 55, 65, 75)
- 4x Squat Jumps
- 8x Push ups
- Instep + Hip Flexor Stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 3x Snatch - increase load each round until 3x is hard, but doable
- 3rd World Stretch - heels on 10# Iron Plates

(2) 60 Rounds (each time you snatch or swing it counts as one round) 45lb kettlebell or Dumbbell
- 15 sec Snatch Right Hand or Swing with both hands - do the amount of reps calculated from last Tuesday
- 15 sec rest
- 15 sec Snatch Left Hand or Swing with both Hands - do the amount of reps calculated from last Tuesday
- 15 sec rest

Strength - Unload

FRIDAY

WARMUP
3 rounds:
- Barbell Complex @ 65#
- Instep to Pigeon

TRAINING - Strength Unload
(1) Work up to 1 Rep Max Power Clean + Push Press

(2) 4 Rounds:
- 15/15/15 Low Back Complex
- 15x Good Mornings (45/25)
- 30sec Kneeling Founder
- 15x Situps

Strength Unload

THURSDAY

WARMUP
3 rounds:
- Barbell Complex @ 65#
- Instep to Pigeon

TRAINING - Strength Unload
(1) Work to 1 rep max Squat Clean

(2) 2 Rounds
- 30 Sec Jane Fonda
- 50x Shoulder Hand Job @2.5#
- Foam Roll Lower Back

Unload

Did you know that Marilyn Monroe ate a paleo(ish) diet and lifted free weights?

WEDNESDAY

WARMUP
- 5 Min SBGU (60/40)

TRAINING - Unload
4 Rounds:
- 15/15/15 Low Back Complex
- 15x Good Mornings (45/25)
- 30sec Kneeling Founder
- 15x Situps

You should be in and out of here in 20 minutes today. No need to do anything else. Just keep it simple and enjoy the rest!

Work Capacity

TUESDAY

WARMUP
5 Minutes (45/25)
- Minute 1 = 10x Snatch Right Arm
- Minute 2 = 14x Snatch Left Arm
- Minute 3 = 18x Snatch Right Arm
- Minute 4 = 22x Snatch Left Arm
- Minute 5 = Max Reps Snatch in 60 seconds (alternate sides as needed)

*Score = number of reps completed in minute 5 divided by 4. Round up to next whole number.
*Use this number as the standard for number of reps to complete during your work intervals.

TRAINING - Work Capacity
30 Rounds (45/25)
- 15 sec Snatch Right (complete number of reps required by formula above)
- 15 sec rest
- 15 sec Snatch Left
- 15 sec rest

MONDAY

No school Monday! Do this one on your own if you can.

(1) Work to 1 rep max Front Squat

(2) Work to 1 rep max Bench Press

(3) Work to 1 rep max Deadlift

Try to work up quickly to these 1RM's. Don't waste your time with doing more than what you need to get warmed up for the big one.

**Add your 1 rep maxes up and divide by your bodyweight to find your relative strength score**

A score of 5 is considered good for men, 3.5 for women.

30 DAY PALEO CHALLENGE
Join us during the month of March for the 30 Day Paleo Challenge! You will receive a 38 page Success Guide and have a personal coach to answer questions, give resources, and support you in moments of weakness! Plus there are PRIZES.

And you'll be spending the 30 days using the diet you will someday be recommending to your patients for the prevention, improvement or “cure” of: high blood pressure, high cholesterol, type 1 diabetes, type 2 diabetes, asthma, allergies, skin conditions, PCOS, infertility, migraines, depression, bipolar disorder, heartburn, GERD, joint pain, ADD, thyroid dysfunction, Lyme disease, fibromyalgia, leaky gut syndrome, Crohn’s, IBS, Celiac, diverticulitis, ulcerative colitis, and others.

Come learn how to "walk the walk" and change your life in 30 days!

This is also our club fundraiser for the trimester so we need a lot of participants! Get all your friends and sign up together!

KINESIO TAPING SEMINAR
I'm sure all of you are familiar with Kinesio tape, but did you know its inventor, Dr. Kase, is a National grad? Well he's coming to speak here next week! Friday at 4pm in SC2 Dr. Kase will be here giving a free presentation from 4-5, and a practice demonstration from 5-6.

If you're interested in getting certified (and you should be) there will be a certification seminar that weekend - February 25-26th. And because he's a fan of our club, he is offering a $20 discount to any Health & Fitness Club members who refer someone to the seminar. Only one per person. The cost of the seminar is $195 (already discounted) but if you bring someone with you it's only $175.

FRIDAY

WARMUP
6 rounds:
- Barbell Complex (65/45)
- 20x Step-Ups
- Foam Roll Lower Back

TRAINING
(1) 10 rounds:
- 10x Bench Press (105/65)
- 10x Back Squat (125/85)
- 5x Seated Russian Twists (25/10)
- 10x Swings (45/25)
- 5x Bench Jumps
- 2x Tarzan Pull-Ups

(2) 300 Step-Ups

(3) 10 rounds:
- 5x Curtis P's (55/35)
- 10x Jingle Jangle's
- 15x situps

The Big 24

30 DAY PALEO CHALLENGE!

Join us during the month of March for the 30 Day Paleo Challenge! You will receive a 38 page Success Guide and have a personal coach to answer questions, give resources, and support you in moments of weakness! Plus there are PRIZES.

And you'll be spending the 30 days using the diet you will someday be recommending to your patients for the prevention, improvement or “cure” of: high blood pressure, high cholesterol, type 1 diabetes, type 2 diabetes, asthma, allergies, skin conditions, PCOS, infertility, migraines, depression, bipolar disorder, heartburn, GERD, joint pain, ADD, thyroid dysfunction, Lyme disease, fibromyalgia, leaky gut syndrome, Crohn’s, IBS, Celiac, diverticulitis, ulcerative colitis, and others.

Come learn how to "walk the walk" and change your life in 30 days!

This is also our club fundraiser for the trimester so we need a lot of participants! Get all your friends and sign up together!

THURSDAY

WARMUP
3 Rounds
- Barbell Complex @ 65#
- Instep Stretch
- 5x Dislocates

TRAINING - Strength
(1) 8 Rounds
- 3x Overhead Squat For Rounds 1-3, then 1x Overhead Squat for Rounds 4-8 - Increase - 5# from Monday's loading, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets

(2) 8 Rounds
- 3x Power Clean + Push Press for Rounds 1-3, then 1x reps for Rounds 4-8 - Increase 5# from Monday's loading, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets

(3) 8 Rounds
- 3x Squat Clean - for Rounds 1-3, then 1x reps for Rounds 4-8 - Increase 5# from Monday's loading, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets

30 DAY PALEO CHALLENGE!

Come to an info meeting Wednesday at noon in Janse 140. You’ll learn exactly what to eat and how to exercise to get the leanest, strongest, healthiest body with the least amount of pain, suffering and sacrifice possible.

And you'll do it using the diet you will someday be recommending to your patients for the prevention, improvement or “cure” of: high blood pressure, high cholesterol, type 1 diabetes, type 2 diabetes, asthma, allergies, skin conditions, PCOS, infertility, migraines, depression, bipolar disorder, heartburn, GERD, joint pain, ADD, thyroid dysfunction, Lyme disease, fibromyalgia, leaky gut syndrome, Crohn’s, IBS, Celiac, diverticulitis, ulcerative colitis, and others.

Come learn how to "walk the walk" and change your life in 30 days!

This is also our club fundraiser for the trimester so we need a lot of participants! Get all your friends and bring them with!

WEDNESDAY

WARMUP
3 rounds:
- 8x Kettlebell Floor Press (35/25)
- 4x Tarzan pull ups
- 5x Dislocates with PVC
- 2x Shoulder Sweep

TRAINING
(1) 8 Rounds
- 3x Military Press - For Rounds 1-3, then 2x for Rounds 4-8 - Increase 5# from last Wednesday's loading, and use this load across rounds 4-8

(2) 10 Rounds
- 10x Strict Pull Ups
- 10x Situps
- Instep Stretch

(3) 6 Rounds
- 5x Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back

Work Capacity

TUESDAY

30 DAY PALEO CHALLENGE!

Come to an info meeting Wednesday at noon in Janse 140. You’ll learn exactly what to eat and how to exercise to get the leanest, strongest, healthiest body with the least amount of pain, suffering and sacrifice possible.

And you'll do it using the diet you will someday be recommending to your patients for the prevention, improvement or “cure” of: high blood pressure, high cholesterol, type 1 diabetes, type 2 diabetes, asthma, allergies, skin conditions, PCOS, infertility, migraines, depression, bipolar disorder, heartburn, GERD, joint pain, ADD, thyroid dysfunction, Lyme disease, fibromyalgia, leaky gut syndrome, Crohn’s, IBS, Celiac, diverticulitis, ulcerative colitis, and others.

Come learn how to "walk the walk" and change your life in 30 days!

This is also our club fundraiser for the trimester so we need a lot of participants! Get all your friends and bring them with!

WARMUP
- 10 Minute KB Complex (25/15)

TRAINING - Work Capacity
(1) 20 Rounds
- 1x Burpee + Suicide Sprint Every 30 Seconds

(2) 4 Rounds
- 20/20/20 Low Back Complex
- 15x GHD Situps
- 15x EO's holding 45# with bent arms over chest

(3) 3 Rounds
- Foam Roll T-Spine
- Foam Roll Lower Back
- 3rd World Stretch

The Big 24

MONDAY

WARMUP
3 Rounds
- Barbell Complex @ 65#
- Instep Stretch
- 5x Dislocates

TRAINING - Strength
(1) 8 Rounds
- 3x Overhead Squat For Rounds 1-3, then 2x Overhead Squat for Rounds 4-8 - Increase 5# from what's on the board, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets

(2) 8 Rounds
- 3x Power Clean + Push Press for Rounds 1-3, then 2x reps for Rounds 4-8 - Increase 5# from what's on the board, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets

(3) 8 Rounds
- 3x Squat Clean - for Rounds 1-3, then 2x reps for Rounds 4-8 - Increase 5# from what's on the board, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets

The Big 24 lifting series is almost done folks - make the most of it!

Feeling stiff? Sore? ROM limited? Then go see one of the fitness-minded interns in the clinic:
Mornings:
- Kendelle Krause
- Neha Shah
Afternoons:
- Heather Winnan
- Elliott Jordan

Looking for something to do in the Naperville area Saturday? Come cheer me on as I compete in the 2012 Garage Games! These regional events will be taking place all over the country with one main event happening later this year with the winners. There will be 140 competitors at the Naperville location.

They haven't told us what any of the workouts are, but I know there will be a lot of heavy lifting, and I was hoping for more body weight workouts, so we'll see how that goes. If you're not busy stop by and cheer me on!

There will be multiple workouts going all day between 9am and 5pm. The address is:
Meadow Glens Elementary School
1150 Muirhead Ave.
Naperville, IL

FRIDAY

TRAINING
3 rounds, 1 minute each, rest in between:
- wall balls (20/14)
- sumo deadlift high-pulls (75/55)
- bench jumps
- DB push press (35/25)
- burpees

The Big 24 - Strength

This is Chad OchoCinco vs. Annie Thorsdaughter who took first in the women's division in the 2011 CrossFit Games.

THURSDAY

WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates

TRAINING - Strength
1) 8 Rounds
- 3 Overhead Squats (same loading as Monday)
- Pigeon Stretch

2) 8 Rounds
- 3Power Clean + Push Press (same loading as Monday)
- Hip Flexor Stretch

3) 8 Rounds
- 3 Squat Clean (same loading as Monday)
- Foam Roll Lower Back

I know The Big 24 has been a long series for all of you, but it's winding down. Next week we'll see the number of reps scaled back, and new workouts on the other days. Make sure you're getting enough protein post-workout to repair those muscles and plenty of water to prevent soreness!

Strength

Bob Harper from "The Biggest Loser" talks about his recent conversion to CrossFit.

WEDNESDAY

WARMUP
3 rounds:
- 8x Kettlebell Floor Press (35/25)
- 4x Tarzan pull ups
- 5x Dislocates with PVC
- 2x Shoulder Sweep

TRAINING - Strength
(1) 8 Rounds
- 3x Military Press - Recall your finishing load from last Wednesday. Today, add 5# to this load and use it "across" rounds 4-8.
- Shoulder Lock and Load

(2) 10 Rounds
- 8x Strict Pull Ups
- 10x Situps
- Instep Stretch

(3) 6 Rounds
- 5x Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back

Work Capacity

TUESDAY

WARMUP
- 10 Minute KB Complex (25/15)

TRAINING - Work Capacity
(1) 20 Rounds
- Suicide Sprint Every 30 Seconds

(2) 4 Rounds
- 10 Situps
- 10 Good Mornings @ 45# Barbell
- 30/30 Side Bridge
- EO's

(3) 3 Rounds
- Foam Roll T-Spine
- Foam Roll Lower Back
- 3 Ride it Down
- Ultimate Shoulder Stretch

The Big 24

MONDAY

It's like peering into the future at what my daughter will someday be like.

WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates

TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: Increase 5# from what's in the board, and use this load across rounds 4-8
- Pigeon Stretch

(2) 8 Rounds:
- 3x Power Clean + Push Press: Increase 5# from what's in the board, and use this load across rounds 4-8
- Hip Flexor Stretch
- 3x Floor Slide

(3) 8 Rounds:
- 3x Squat Clean: Increase 5# from what's in the board, and use this load across rounds 4-8
- Foam Roll Lower Back

Feeling sore, like these workouts are taking a toll on your body? Then go visit one of the Health & Fitness Club veterans in the student clinic!

Morning:
- Kendelle
- Neha
Afternoon:
- Heather
- Elliott

FRIDAY

WARMUP
3 rounds:
- 8 DB Floor Press (35/25)
- 4 Tarzan pull ups
- 5 Dislocates with PVC
- 2 Shoulder Sweeps

TRAINING
A) 11 rounds
- 5 DB swings w/right & left arm (35/25)
- 5 DB squat cleans w/right & left arm (35/25)
- 10 push ups
- 5 renegade rows (25/15)
- 50 step ups

B) 60 sandbag get ups (60/40)

C) Do A again

The Big 24

THURSDAY

WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates

TRAINING - Strength
1) 8 Rounds
- 3 Overhead Squats (same loading as Monday)
- Pigeon Stretch

2) 8 Rounds
- 3 Power Clean + Push Press (same loading as Monday)
- Hip Flexor Stretch

3) 8 Rounds
- 3 Squat Clean (same loading as Monday)
- Foam Roll Lower Back

Strength

WEDNESDAY

WARMUP
3 rounds:
- 8 DB Floor Press (35/25)
- 4 Tarzan pull ups
- 5 Dislocates with PVC
- 2 Shoulder Sweeps

TRAINING - Strength
(1) 8 Rounds
- 3 Military Press - Recall your finishing load from last Wednesday. Today, be add 5# to this load and use it "across" rounds 4-8.
- Shoulder Lock and Load

(2) 10 Rounds
- 6 Strict Pull Ups
- 10 Situps
- Instep Stretch

(3) 6 Rounds
- 5 Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back

Work Capacity

TUESDAY

Look at those veins, it looks like he has varicoceles in his forearms.

WARMUP
- 10 minute Kettlebell Complex (25/15)

TRAINING
(1) 20 Rounds
- Suicide Sprint Every 30 Seconds

(2) 4 Rounds
- 10 Situps
- 10 Good Mornings (45/25)
- 30/30 Side Bridge
- EO's

(3) 3 Rounds
- Foam Roll T-Spine
- Foam Roll Lower Back
- 3 Ride it Down
- Ultimate Shoulder Stretch

Look familiar? We did this last Tuesday! Sprints are possible the BEST way to improve your work capacity. Try and remember how you did and improve on it this week.

The Big 24

MONDAY

Want a pair of Vibrams for HALF OFF?? See Dave or email me at davehanson@me.com.

Also look for an announcement soon about our "30 Day Paleo Challenge"! Entry will cost $10 per person, and in return you'll get a 38 page Success Guide, a coach to help you through your month, and an opportunity to win prizes!! So get ready, tell your friends, and stay tuned...

And thirdly you'll notice that we are moving beyond our previous max efforts for our "Big 24" lifts. Really push hard this week and get your form perfected to see the best gains.

WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates

TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: Increase 5# from what's on the board, and use this load across rounds 4-8
- Pigeon Stretch

(2) 8 Rounds:
- 3x Power Clean + Push Press: Increase 5# from what's on the board, and use this load across rounds 4-8
- Hip Flexor Stretch
- 3x Floor Slide

(3) 8 Rounds:
- 3x Squat Clean: Increase 5# from what's on the board, and use this load across rounds 4-8
- Foam Roll Lower Back

Work Capacity

FRIDAY

I think we should start our workouts by saying this in the mirror from now on. "I can do anything good!"

Interested in getting a pair of Vibrams for HALF OFF?!? See Dave, or email me at davehanson@me.com

MAKE UP DAY
If you have missed a day this week, this is your chance to make it up! Or if you have perfect attendance (good for you!) do the workout below:

WARMUP
-10 minute kettlebell complex (25/15)

TRAINING
7 Rounds (45/25)
- 30 sec Right Arm Swings
- 30 sec Left Arm Swings
- 30 sec Rest
4 Rounds:
- 10 Weighted Sit Ups (45/25)
- 5 1-Leg Deadlifts (55/35) (each side)
- 10 Slasher to Halo (35/20) (each side)
- 25m Plate Carry (135/95)
2 Rounds:
- Jane Fonda @ 35 seconds

"The Big 24"

THURSDAY

Don't forget to pay your $5 dues before Friday! Just give it to any of the officers.

Also, look for an announcement this week about our "30 Day Paleo Challenge"! Entry will cost $10 per person, and in return you'll get a 38 page Success Guide, a coach to help you through your month, and an opportunity to win prizes!! So get ready, tell your friends, and stay tuned...

WARM UP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates

TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: same loading as session 2 for rounds 4-8.
- Pigeon Stretch

(2) 8 Rounds:
- 3x Power Clean + Push Press: same loading as session 2 for rounds 4-8.
- Hip Flexor Stretch
- 3x Floor Slide

(3) 8 Rounds:
- 3x Squat Clean: same loading as session 2 for rounds 4-8.
- Foam Roll Lower Back

STRENGTH

WEDNESDAY

Tenacity over excuses. Passion over pretense. Love over lethargy. You are strong beyond measure...and though you may break, though you may falter, you may fall and flounder, you can never fail, for your heart remains invincible. Never quit. Get up. Get UP. GET UP!

Don't forget to pay your $5 dues before Friday! Just give it to any of the officers.

Also, look for an announcement this week about our "30 Day Paleo Challenge"! Entry will cost $10 per person, and in return you'll get a 38 page Success Guide, a coach to help you through your month, and an opportunity to win prizes!! So get ready, tell your friends, and stay tuned...

WARMUP
3 rounds:
- 8x DB Floor Press (35/25)
- 4x Tarzan pull ups
- 5x Dislocates with PVC
- 2x Shoulder Sweeps

TRAINING
(1) 8 Rounds
- 3x Military Press - increase load each round until 3x is hard, but doable. Aim to be at this load by round 4 and stay at the same load "across" rounds 4-8. Note final weight.
- Shoulder Lock and Load

(2) 10 Rounds
- 6x Strict Pull Ups
- 10x Situps
- Instep Stretch

(3) 6 Rounds
- 5x Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back
** On last round do a "strip set" of bicep curls.

TUESDAY

Don't forget to hand in your dues this week!! We to have those collected to get our Club Funding Packet finished in time.

WARMUP
- 10 Minute KB Complex (25/15)

TRAINING
(1) 20 Rounds
- Suicide Sprint across gym every 30 seconds

(2) 4 Rounds
- 10 Situps
- 10 Good Mornings (45/25)
- 30/30 Side Bridge
- 10 EO's

(3) 3 Rounds
- Foam Roll T-Spine
- Foam Roll Lower Back
- 3 Ride it Downs
- Ultimate Shoulder Stretch

Do you or one of your friends need to make a clinic appointment? Don't go see a stranger - go see one of your fellow Health & Fitness Club members!
Mornings:
- Kendelle Krause
- Neha Shah
Afternoons:
- Heather Winnan
- Elliott Jordan

The Big 24

MONDAY

WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates

TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: drop 10# from Friday's last set, and use this load across rounds 4-8.
- Pigeon Stretch

(2) 8 Rounds:
- 3x Power Clean + Push Press: drop 10# from Friday's last set, and use this load across rounds 4-8.
- Hip Flexor Stretch
- 3x Floor Slide

(3) 8 Rounds:
- 3x Squat Clean: drop 10# from Friday's last set, and use this load across rounds 4-8.
- Foam Roll Lower Back

"The Big 24"

FRIDAY

Today we kick off our new programming with a strength series called "The Big 24" that will go on for 3 weeks. We will do this series once per trimester. Please do your best to make it to these workouts as they will build on each other!

WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates

TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: increase load each round until 3x is hard, but doable. Note final load.
- Pigeon Stretch

(2) 8 Rounds:
- 3x Power Clean + Push Press: increase load each round until 3x is hard, but doable. Note final load.
- Hip Flexor Stretch
- 3x Floor Slide

(3) 8 Rounds:
- 3x Squat Clean: increase load each round until 3x is hard, but doable. Note final load.
- Foam Roll Lower Back

"Fight Gone Bad"

THURSDAY

Friday marks the beginning of our new programming! It's important that you do not miss this workout. If you cannot make it, please make it up on your own.

SKILL
- Snatch: perfect your form!

CONDITIONING
"Fight Gone Bad"
3 rounds, 1 minute each:
- wall balls (20/14)
- sumo deadlift high-pulls (75/55)
- bench jumps
- DB push press (35/25)
- burpees
- rest

"The 300"

WEDNESDAY

Just a reminder that we need to collect your $5 dues soon! Please get those to us ASAP.

SKILL
- Power Snatch: perfect your form!

CONDITIONING
"The 300"
For time:
- 25 Pull Ups
- 50 Dead Lifts (135/95)
- 50 Push Ups
- 50 Bench Jumps
- 50 Sit ups
- 50 DB Cleans (35/25)
- 25 Pull Ups

This is the workout the actors in the movie The 300 used to benchmark their progress. We can get more fit than those sissies, right??