INTENSITY

I googled "intensity" images, and this poster came up.  Arnold was best at what he did because he brought the intensity during his workouts. The best crossfitters on the planet definitely bring the intensity.  If you want to reach that next level of fitness, then you have to bring it as well.  Today's WOD is no exception.  Running a mile can be fairly easy if you relax and pace yourself through it, but your gains from running that comfortable mile will be minimal at best.  Instead, run as fast as you can, make it as uncomfortable as possible, and leave nothing in the tank.  Do this each time you workout, and you will see and feel the difference.

WOD:  Run 1 mile for time.  Rest 10 minutes.  Repeat.

Sub 2K Row for run if needed.

Saturday Schedule Change?

Any opposition to moving the Saturday classes up a half-hour?  So 9am and 10am instead of 9:30am and 10:30am?  Post now or forever hold your peace...

Problems registering for 7:30pm class?  It's a system error and will be fixed this week.  No need to register this week.

Wall climbs by the bathroom, you know, just in case...

7:30pm Class Starts Today!

We will be starting the 7:30pm class this evening, and you can now register on-line to reserve your spot.  This class will be available Monday through Thursday evenings.

Attention all AmazonLocal purchasers - thank you for your purchase!  In order to start your 4-week membership, you must contact us at 847-769-2669 or by e-mail at This e-mail address is being protected from spambots. You need JavaScript enabled to view it to reserve your spot for your first session.  You are not required to attend the on-ramp classes - we will teach you everything you need to know as we go along.   We will confirm the start date prior to your first session.

Strength:  Thrusters 3-3-3-3-3.  You can use a rack, but you cannot set the bar down during a set.

What's your favorite meal so far during the paleo challenge?

Happy Friday!!!

If everything goes well this weekend, the second gym space will be ready for workouts, and additional hours will be added.   Please check back Monday morning for an update.  Pictures will be back up beginning Monday as well...

Strength:  Sled pushes, down and back (60 feet each way, high then low) x 3.  Increase weight each set if possible

Rest Day/Make-up Day

Miss a workout this week?  Make it up today.  Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons.  Recover from the previous three days and be ready for tomorrow...

AmazonLocal purchasers - please call 847-769-2669 or send an e-mail to This e-mail address is being protected from spambots. You need JavaScript enabled to view it with the day/time you would like to attend for your first session.  We will respond to confirm your spot.  Thanks again for your purchase!

Unit E

Reminder, we are now holding workouts in Unit E - the entrance is located at the southwest corner of the building.  Please do not park on the south side of the building!  You may park on the west side as well as the north side.  Thank you for your cooperation.

30-Day Paleo Challenge Starts Today!

Be sure to weigh in and have your pre-challenge picture taken (optional) before your workout today.  There are tons of great paleo references out there for you to help you out over the next 30 days.  Here are a few of the favorites:

http://www.liveprimal.com/LPrecipes.pdf

www.marksdailyapple.com/

http://robbwolf.com/

http://thepaleodiet.com/

http://www.trainingbible.com/pdf/Paleo_for_Athletes_Cliff_Notes.pdf

Register For Classes!

We've got lots of new faces showing up at the gym...please make sure you register for each class as space is limited.  Also, please be sure to have all guests contact us BEFORE showing up for a workout.  We need to be sure we are properly staffed.  Thanks in advance for your cooperation.

Additional classes will be added soon - less than 1-week.  An updated schedule will be posted soon.

AmazonLocal Purchasers

Please call 847-769-2669 or send an e-mail to This e-mail address is being protected from spambots. You need JavaScript enabled to view it with the day/time you would like to attend for your first session (you do not have to attend the on-ramp sessions - we will teach you everything you need to know as we go along).  We will respond to confirm your spot.  Thanks again for your purchase!

WOD:  500m Row for time x 5.  Rest 4 minutes between rounds. 

Happy 2012!

We've got lots of exciting things planned for 2012!  First off, we will now be entering the gym through Unit E (located on the southeast corner of the building).  Parking is available on the entire west side of the building as well as the northwest corner.   Street parking is also available.  The new gym is not completely finished, but it is ready to be broken in today!  Classes will be held a scheduled from 9am on.

We will be starting a 30-day Paleo Challenge tomorrow.  Get your weight checked, your pre-challenge photo taken, and write your name up on the challenge board.  For the next 30-days, we will be eating nothing but lean meats, tons of veggies, some fruits, nuts, seeds, and oils (coconut/olive).  Remember - no grains (corn is a grain), tubers, legumes (peanuts included), or dairy.  You can search the internet for tons of recipes to help keep your meals tasty, and you can share your favorites with everyone on the site or through Facebook.

New gym party?  Let's plan on holding it on Saturday, January 21st (that was for you Derek!).  More details will follow.

Now for the fun part, what is the first WOD of 2012?

Happy Friday!!!

Reminder, we will be doing some painting at around 5:30pm this evening - it should only take about an hour or so to finish if we have enough volunteers.  Also, the Saturday 10:30am class tomorrow is cancelled.  We will have plenty of space for everyone to attend the 9:30am class, so show up and help us move some equipment after the WOD is finished.  Thanks in advance for your help!

Monday 120102 - the 5:30am class will be cancelled. All other classes will be held as scheduled.  We will also be adding a 7:30pm class as well as a 5:00pm class in early January.  Please check back soon for the start dates.

Strength:  Snatch.  Work up to a tough single (not a 1RM).  Don't overdo it - save it for the WOD.

WOD:  From CrossFit main site on 111227:

Five rounds for time of:
135/95 pound Deadlift, 9 reps
135/95 pound Hang power snatch, 6 reps
135/95 pound Overhead squat, 3 reps

WOD Demo from the Level 1 Course at CrossFit By Overload - video [wmv] [mov]