CrossFit Rockford

Tuesday

WOD

Clean 1-1-1-1-1-1-1

and any accessory movements your Coaches recomend for you

Remembering the Regionals, lot's of heart demonstrated by Lynne! Yes they're all cheering for him.

Monday

WOD

2 rounds for time:

21 Push Press, 115 lbs

run 400m

21 KB Swing, 1.5 pood

run 400m

We will have more T-shirts available soon!

Weekend

Less than 2 weeks till the Games!

Your coaches helping Coach Burgener at the Olympic Weightlifting Certification

Also (pictured bottom right) we had the pleasure of meeting 1968, 1972, and 1976 Olympian and 7 time National Champion Fred Lowe.  He held the US National Record in the clean & jerk for 22 years and was voted as one of the lifters of the decade for the 1970s. He is still the lightest weight US athlete to clean & jerk over 400 pounds, which he did in the 165 pound class. 

Friday

Happy Birthday Coach B!

The Foster family vacation! Awesome!

WOD

Complete as many rounds as possible in 20 min of:

10 KB Swings

10 Burpee

20 Double-under

Finally!

We have found a new home! We just signed for a new location off riverside. The new place will allow us to do everything we;ve always wanted to. We triple our space, offer safer running routes (no traffic) and add elements such as rope climbs to our stable of exercises. We are slated to move in August and will be posting more info soon.

Future home!

"Randy"

75 Power snatch for time, 75 lbs

FGB

We missed it last year but fully intend to participate this year Athletes for a Cure present FGB IV, a fundraising and awareness program of the Prostate Cancer Foundation

 

WOD

"Kalsu" (from CrossFit Football)

On the minute:

Complete 5 burpees and perform max thrusters on the minute.

The goal is to complete 100 total thrusters.

Tuesday

Clean and Jerk 1-1-1-1-1-1-1

plus any accessory exercises your coach gives you

Wow is there ever an interest in the Games. We have about 20 confirmed spectators plus 9 athletes making the trip to CA to take in the experience of the event and cheer Rockford on. This is going to be an amazing weekend!

Monday

Another flood friday night

WOD

For time:

Run 400m

21 Sumo deadlift high-pull, 95 lbs

21 Thrusters, 95 lbs

Run 400m

15 Sumo deadlift high-pull, 95 lbs

15 Thrusters, 95 lbs

Run 400m

9 Sumo deadlift high-pull, 95 lbs

9 Thrusters, 95 lbs

Saturday

WOD

For time and number of rounds to complete:

100 Pull-ups (CTB if you are competing in the games)

Each time you come off the bar complete 5 burpee

Vibram FiveFingers

Just Ordered a pair of these, These are increasing in popularity in the CrossFit community. Here are the claims

Vibram FiveFingers is different than any other footwear on the planet. Not only do they bring you closer to your environment, FiveFingers deliver a number of positive health benefits—by leveraging all of the body’s natural biomechanics, so you can move as nature intended. 6 Reasons to Wear Vibram FiveFingers: 1. Strengthens Muscles in the Feet and Lower Legs - wearing FiveFingers will stimulate and strengthen muscles in the feet and lower legs, improving general foot health and reducing the risk of injury.  2. Improves Range of Motion in Ankles, Feet and Toes – no longer ‘cast’ in a shoe, the foot and toes move more naturally.  3. Stimulates Neural Function Important to Balance and Agility - when wearing Vibram FiveFingers, thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility.  4. Improves Proprioception and Body Awareness – those same neurological receptors heighten body awareness, sending messages about body mechanics, form, and movement.  5. Eliminates Heel Lift to Align the Spine and Improve Posture – By lowering the heel, our bodyweight becomes evenly distributed across the footbed, promoting proper posture and spine alignment.  6. Allows the Foot and Body to Move Naturally, Which Just FEELS GOOD.

Friday

PaleoKits is a great way to get a good quality ZONE meal when you're on the go. Also the proceeds go to Steves Club, a not-for-profit organization offering young athletes (and non-athletes) of Camden, NJ.

Check out Robb Wolf blog on Paleo Diet 

WOD

3 rounds for time

500m Row

10 Push Jerk 135 lbs/85 lbs

10 Pull-ups