Benchmark Wednesdays @ Illumine

Main – WOD

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Coaches Choice

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
See workout below for scaled version

Knarly Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Burpee Pull-ups

4 KB Push Presses (2 ea arm)

8 Kettlebell Swings, 53/35

AMRAP – Rounds and Reps

Tuesdays @ Illumine

Main – WOD

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Coaches Choice

Handstand Hold (5 sets of max hold)

Take 15 Minutes to continue on with handstand progressions

Metcon (No Measure)

Just do work

21 Minute EMOM

30 Double Unders

10 Front Rack Lunge (95/65)

10 Push press (95/65)

Just do work

Mondays @ Illumine

Main – WOD

Let the 8 week Illumine Strength Blok begin!

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Coaches Choice

Meat & Sweet Potatoes

Back Squat (5 x 5 )

Every 3 Minutes perform 5 Back Squats at 75 % 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 @ 80% of 1RM every 2 Minutes

Back Squat (1 x AMRAP)

AMRAP at 60% of 1RM


Walker (Time)


10 Pullups

10 Clean & Jerk (135/95)

RX+ C2B / 155/105

Cool down

1000m row

Deep Couch Stretch

Saturdays @ Illumine

Main – WOD

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Saturday PWOD 2/28 (AMRAP – Rounds and Reps)

7 minute AMRAP: (115/75)

-2 box jumps

-4 air squats

-6 hang power cleans

*Non-working partner is holding plank position. A1 must complete round before switching.

Then, rest :90 seconds…

7 minute AMRAP: (115/75)

-1 suicide

-3 burpees

-5 broad jumps

*Non-working partner holds barbell in front rack position. A1 must complete round before switching.

CrossFit Open 15.1


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Coaches choice


CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Sit-ups

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+

Athlete Spotlight – Andrew Pickens (CrossFit Illumine – Niles)

Athlete Spotlight – Andrew P aka (Church n Lift)

 Occupation: I’m a Managing Director in Sales at a Market Research and Insights firm called Market Track

Illumine Family Member Since: (month and year) June 2013

  1. How did you get started with CrossFit?

Ken Monarrez knew I was into working out and one day invited me over to a new CrossFit gym that had just opened…turned out to be CrossFit Illumine 1.0 in the tiny warehouse behind a car dealership. I did 1 WOD and was hooked…

  1. Favorite WOD and/or movement?

            WOD: My favorite movement is probably the pull up or muscle up. I don’t think I have a favorite WOD…I really enjoyed the CrossFit Open last year so I’m looking forward to the series of WODs CrossFit throws at all the athletes this year…

  1. Least favorite WOD and/or movement?

            WOD : I truly despise the Burpee. Any WOD with a ton of Burpees would have to be my least favorite WOD

  1. Name 1 long term fitness goal:

really look up to all of those Athletes that have #1 priorities like families and those athletes that don’t let age keep them from maintaining their fitness and living a healthy lifestyle into their 40s, 50s, 60s, etc. My dad is 72 and still runs 4 to 5 miles every morning at 6am…he is definitely someone I strive to be like…my long term fitness goals are to continue to make being healthy and fit a priority, to be squatting when I’m 60+ and to be running circles around punks like myself in WODs when I’m in my 50s, 60s, 70s and on…

  1. Name 1 short term fitness goal:

I’d like to improve my gymnastics skills…especially the handstand/handstand walk

  1. What is your proudest CrossFit accomplishment thus far?

It was an awesome experience competing for the first time at Trodo after doing CrossFit for about 3 months.

  1. Tell us something about you that nobody knows!

In the last 10 years I’ve lived in Atlanta, GA; Washington, DC; Arlington, VA; Richmond, VA; and Chicago

  1. If you could workout with ANYONE…who would it be and why? One guy I think it would be awesome to workout with is Dave Tate…he is a well known power lifter but getting a firsthand education on his knowledge of programming, motivation, and mental toughness would be an incredible experience.What do you love most about Crossfit Illumine?
    Might be a little bit of TMI…but I’d also like to get a workout in with Joe Manganiello (the main wolf from Trueblood)…he is a little of a man-crush of mine. You know you all have man-crushes out there!

9. What do you love most about Crossfit Illumine? I think everyone who enters the doors contributes to creating a place where everyone is truly there to improve themselves. This creates an incredibly positive environment that I haven’t experienced in many places. I also really like that you might have had a suck-ass day at work or feeling down about something but when you get to Illumine there is always an opportunity there to get better at something…and even if the WOD kicks your butt and you don’t do quite as good as you wanted everyone is still there to push you through and at least you finish…meaning you accomplished something and got better.

10. Give us your favorite quote and/or motto that you live by? “You don’t do things right once in a while, you do them right all of the time.”


Andrew keep up the hard work! You inspire many! (Especially with that shirt off ahha)

Benchmark Wednesdays

Main – WOD

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Coaches Choice

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Sub front squats for OHS if you cannot do them well.

Sub double burpee pullups for muscle ups

Cool down


4×0:20 Box Handstand Hamstring Stretch, at this point you should begin trying to walk your hands closer and closer to the box until you feel a stretch in your shoulders and hamstrings.

Static Shaping

3x Maximum Effort L- Si

Tuesdays @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Metcon (Weight)

12 Minute EMOM

Even – 3 Deadlifts (release at bottom)

Odd – 5 Ring Dips (Sub 10 Pushups)

Green (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 wall balls (20/14)

50 double unders

Cool down


Box Shoulder Stretch 4×0:20

Handstand Work

6×0:20 30 Degree Handstand Hold (0:20 rest between sets)