Tuesdays @ Illumine


Main – WOD

Last week of the 8 week Strength Blok!

You all are getting strong!

Deload coming up next week followed by the Illumine Combine week!

View Public Whiteboard

(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Back Squat (5 x 4)

5×4 @ 80% of 1RM + 5-15lbs or what you used last week.

Every 3:30 minutes perform 4 back squats and 5 Strict Weighted Chin ups

Dessert

Metcon (Time)

1000m Row
then…
(3 Rounds)
10 Burpees
5 C2B Pull Ups
then…
150 Double Unders
Sub Double unders = 5 Burpees + Double the amount of Single Unders

Olympic Lifting Level 1 – Day 3

Main – Level 1 Olympic Lifting

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Technique

Snatch Balance (7×1)

Work up to a heavy single over 7 sets

Snatch + Pos. 3 Snatch + Pos 1. Snatch (6×1+1+1)

Work up to a heavy single over 6 sets, record your heaviest

Clean + Pos. 3 Clean + Pos. 1 Clean (8×1+1+1)

Work up to a heavy single over 8 sets, record your heaviest

Split Jerk (5×1)

Work up to a heavy single over 5 sets, record your heaviest

Split Jerk (5×3 80% of Heavy Single)

Clean Deadlift + Shrug (4×3 AHAP)

Saturdays @ Illumine

Main – WOD

View Public Whiteboard

2014 CrossFit Team Series – Workout 1 (Time)

For max reps:

Athletes 1 & 2 complete as many reps as possible in 12 minutes of:
30 double-unders
15 power snatches

Athletes must complete a full round before switching, NO substitutions are allowed mid-round. While A1 performs their respective round, A2 will wait in a designated “tag” area. After A1 completes their round, they must run to the designated area to make the tag so their partner can begin their round of DUs/SUs and power snatches.

**************

Rx’d:
75 / 55 lb. snatch

Scaled:
60 single-unders
65 / 45 lb. snatch

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*Your score is measured by the amount of reps.

*1 round:
-30 DUs (or 60 SUs)
-15 Power Snatches
Total reps: 45 (this number also applies to those who will perform SUs)

crossfikidsblogpost

September with Crossfit Illumine Kids

Hard to believe summer is almost over. As you begin scheduling your fall and winter activities, please keep Crossfit Illumine Kids in mind! We offer many opportunities for kids to find the fun in fitness through Crossfit: Kids classes, birthday parties, boy scout and girl scout events, fall BBQ’s, Illumine Athletics (for sports teams/groups), etc.

Scheduled Crossfit Illumine Kids Events for September: 

****** Crossfit Illumine Demonstration at the Park View Fun Fair

We all our Illumine Kids participation at the Park View Fun Fair Demonstration from 12:20-12:40 on Sept. 20. This includes our Preschool-teen members.
We will take kids through a short workout and some activities,  which will give Morton Grove community an idea of what our program is all about. Please let me know either way if your child can attend!!!!! There will be a small gift for any kids that participate.

New Parent/Tot Classes

Two time options are available for our littlest Illuminites (strong walkers through those who missed the preschool cut off and/or are not ready for our preschool class). Any adult can attend with the child. Please let me know if you are interested in registering.
Tuesdays Sept 16-Oct. 21
9:45-10:30 am
Or
Thursdays Sept. 18-Oct. 23
4:25-5:10
Members: $60
Non-Members: 72

Free Crossfit 101/Kids.

Please help us spread the word about our Crossfit Kids and adult programs Sept 6 at 12:00

Free Fall Playdate/Crossfit Kids Information Meeting

Sept 23
Preschool: 5:45-6:25
6-10 yr. olds: 6:30-7:20

Current Classes:

 Sundays
Preschool: 10-10:40
6-10 10:50-11:40
Tuesday
10-teens
6:30-7:30
Thursdays
Preschool: 5:15-5:55
6-10: 6:05-6:55
We are so excited to have our kids programs continue to grow.
Feel free to share this information with friends and family and follow us on Facebook to get regular updates. We will also be working on a monthly newsletter and building the Crossfit Illumine Kids portion of the Illumine website.
Have a great long weekend!
Coach Amy

Fridays @ Illumine

Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Front Squat (4×3 )

80% of your 1RM +5-15 or what you used last week

Every 4 Minutes perform 4 front squats and 30 seconds of hollow rocks

Dessert

Bergeron Beep Test (AMRAP – Rounds)

“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

(Taken from CrossFit New England)
This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of “Whatcha-got?” So… lets see whatcha-got.

By the way…Spealler got 17 rounds + 16 reps.

Cool down

Deep Couch stretch – 2 minutes per leg
Deep box overhead stretch – 2 minutes