Saturdays @ Illumine

Main – WOD

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Metcon

Deck of Cards Remiiiiiiix!!! (AMRAP – Reps)

Deck of cards = 15 min time cap

Draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete.

Reps is value of card.

*A1 does work, while A2 holds in plank position. Partners then switch.

Ace = 50 ft Bear Crawl

Spades = Russian KB Swings (53/35)

Hearts = Push-ups

Diamonds = Ground to Overhead (95/65)

Clubs = Broad Jumps (length of rig)

Joker = 10 T2B

Kings = 100m w/wall ball (20/14)

Queens =200m w/wall ball

Jacks = 20 Abmat situps

Cardinal = 400m w/wall ball

Fridays @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Front Squat (5 x 3)

Every 3 Minutes perform 3 Front Squats

and use the remaining time to work on your handstand progressions.

Use 85 % of your last 1RM Front Squat

(If you don’t have one, use 65% of 1RM Back Squat Weight)

Handstand Hold (Handstand Practice)

Every 3 Minutes

Down & Back (AMRAP – Rounds and Reps)

10 Minutes

100m shuttle run

20 walking barbell lunges (behind neck)

115/75)

Cool down

400m walk

Deep Couch Stretch

Deep Box Stretch

TEST of Skill

Thursday @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Strength Blok Snatch Complex (3 x 1)

1 Snatch Grip Deadlift (halting)

1 Hi-hang Power Snatch

1 Hang Power Snatch

1 OHS
Perform 1 complex per minute

* Use 70% of 1RM Power Snatch (or add 5-10lbs over last week)

Last week, go Heavy!

Hollow Body Hold (3 x 1)

14 Minute EMOM

Even – Snatch Complex

Odd – 45 second hollow hold

Roses are Dead (Time)

1000m row

40 Pushups

20 Slam Balls

10 HSPU

5 Burpees

2.5 (Just Kidding) ;)

Cool down

1000m row

Athlete Spotlight – Jenn K – CrossFit Illumine (Niles)

Jennk

 

Athlete Spotlight

 Occupation: Accountant for a Marketing Company and Property Manager

Illumine Family Member Since: (month and year) June 2014

  1. How did you get started with CrossFit?

On January 1, 2013, my boyfriend at the time, Jon, and I were discussing about joining a gym together and training together for the upcoming softball season. I remembered one of my friends always bringing up CrossFit and how I should really try it out, ‘it would help build up more muscle as well as help work on endurance and  possibly prevent me from getting injured while I train for all my half marathons and marathons.’ (side note: I got really lazy, bored and intimidated by all the meatheads at XSport, so everything was bodyweight when I trained on my own). I brought it up to Jon and he remembered that his best friend was actually working on getting certified and opening his own gym. The haul from Carpentersville to Franklin Park was not going to happen for us on a daily basis, so we googled some local boxes and called them up. I originally started at CrossFit Enclave in Dundee with Jon and we were members up until April 15, 2013. To save money \we decided we could try and do these workouts on our own at the local gym. That didn’t happen.

Fast forward to January 17, 2014, I rejoined Crossfit Enclave (single this time) because I realized that CrossFit helps me stay more consistent with weight training, helping me build muscle and strength, helps build my confidence, and it’s a good stress reliever.

  1. Favorite WOD and/or movement?

            WOD: anything with Wallballs or OHS

Movement: SQUATS!

  1. Least favorite WOD and/or movement?

            WOD : Anything  with Burpees

  1. Name 1 long term fitness goal:

Mastering the Clean and Snatch movements (it takes a lot of work to break a habit)

  1. Name 1 short term fitness goal:

Back Squat – 300 /  Front Squat – 250

  1. What is your proudest CrossFit accomplishment thus far?

My first strict pull up times 2 in September 2014!!!

  1. Tell us something about you that nobody knows!

I was on the bowling team in high school

  1. If you could workout with ANYONE…who would it be and why?

My twin sister – she’s always fascinated with my progress and it would be fun to see her make the same gains, plus I’m pretty sure her strengths are my weaknesses and vice versa.

  1. What do you love most about Crossfit Illumine?

            The community and the coaches – you guys are amazing! The amount of work that everyone puts in; not only working on their own goals, but motivating and pushing those around them. It is truly inspirational to see everyone work together and build each other up.  The coaches – because as stubborn as I was from the start about my banded pull ups, I trusted Illumines way to build my strength up to do an unassisted pull up – and 3 months later.. I got 2 strict pull ups. But seriously, you guys are awesome. It takes a lot of patience to deal with some of us… and somehow at the end of it all you guys still manage to have a smile on your face.

  1. Favorite quote and/or motto that you live by?

“Just keep swimming” – Dori… J but seriously, just keep going! When you set a goal – keep going until you reach it. You will get tired during the process, but it’s at that point that you need to dig deep and repeat your goal over and over and over… and then believe in yourself – believe you can and you will!

—————————–
Jenn we absolutely love you here at CrossFit Illumine and happy that you walked through these doors!  This place wouldn’t be the same without you!

-CrossFit Illumine Staff

Tuesdays @ Illumine

Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Strength Blok Clean Complex (3 x 1)

1.Clean Grip Deadlift

2.Hang Power Clean

3.High-hang Power Clean
Every Minute on the Minute perform 1 rep at 70% of 1RM + 10 lbs from last complex

RFQ (Reps for quality)

Plank (Planks)

Hold Plank for :45

Interval – Manson (No Measure)

21 Minutes

EMOM

5 Power Cleans 75% of 1RM

10 Pullups

100m run
Strict pullups if possible

Touch and Go power cleans if possible

Power Clean (Find 75%)

Cool down

Box Shoulder Stretch

Static Hold (Superman) x 5

Mondays @ Illumine


Main – WOD

Let the 8 week Illumine Strength Blok begin!

View Public Whiteboard

(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Back Squat (5 x 5 )

Every 3 Minutes perform 5 Back Squats at 80 % of your new 1RM

With time remaining do one set of ME unbroken ring dips

Ring Dips (Max Unbroken (One Attempt) ea round)

If you cannot do ring dips do Pushups at a very difficult scale/angle

Back Squat (2 x 3 )

2 x 3 @ 85% of 1RM every 2 Minutes

Back Squat (1 x AMRAP)

AMRAP at 65% of 1RM

Dessert

It’s not a nice II (AMRAP – Rounds and Reps)

20 Lateral Bar Hops

12 KB Swings (53/35)