Fridays @ Illumine


CrossFit Illumine – WOD

View Public Whiteboard

Warm-up

400m run

High Knees

Butt Kicks

Crab Walks

Pushups

Kips

Strength

Front Squat (9 x 3)

80%+ 10lbs from last week

Every 3:00

Dessert

Oh Em G (Time)

12 Minute Cap

1000m row

100 Bar Hops

S2O (#115/75)

Cool down

Deep Couch Stretch

10 Inch worms

Crossfit Illumine (Niles) Athlete of the Week: Rudy Moreno

rudy

Occupation: Environmental Remediation Project Manager & Part-Time Urban Planning Grad Student

Illumine Family Member Since: (August 2014)

  1. How did you get started with CrossFit?

I started CrossFit while in undergrad. I am surprised I got through the OnRamp program since it was only offered at 5:30am and that was really really early for me back then. Actually, it still is.

  1. Favorite WOD and/or movement?

Although I find it difficult to choose one particular movement as my favorite, I think I will have to go with the back squat.

  1. Least favorite WOD and/or movement?

My least favorite movement would be the clean.

  1. Give us 1 long term AND short term fitness goal:

My short-term goal is to consistently make it to the WOD during the week this summer.

My long-term goal is to get better at technique for all lifting movements.

  1. What is your proudest CrossFit accomplishment thus far?

My Proudest CrossFit accomplishment has been my overall fitness and health.

  1. Tell us something about you that nobody knows, preferably an embarrassing story!

I really like music and playing instruments. Although I am not particularly great at any one thing, I played percussion in bands throughout my undergrad including a steel drum band and I enjoy playing the piano and guitar.

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

President Obama. It would be interesting to see how the president stays fit and de-stresses.

  1. If you could have dinner with 3 people, any lifetime, who and why?

I think it would be cool to have dinner with Abraham Lincoln. His leadership abilities were truly something special and were put to the test through a difficult time. Next, I would choose Jane Jacobs. She studied the urban landscape and was an author and activist. Through her grassroots movements she was able to halt the destruction of city neighborhoods.  Finally, I would choose my mom’s dad (grandfather). I never got a chance to meet him but he was a father of 11 children. I’m sure he has a story or two about my mom and my uncle/aunts.

  1. What do you love most about Crossfit Illumine?

I love that at CrossFit Illumine there are many instructors with different teaching styles. I can be working on a particular movement and learn something different depending on the instructor, which I think is awesome!

  1. What is your favorite quote and/or motto…one that you live by?

“Work for a cause, not for applause. Live life to express and not to impress. Don’t strive to make your presence noticed, just make your absence felt.”

Thursdays @ Illumine


CrossFit Illumine – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Metcon (No Measure)

EMOM 10 Minutes

Hollow Hold 5x:30 Tempo 31X0

Handstand Hold 5x :30

Metcon (Time)

5 RFT

20 KB Swings

20 KB Step ups

RX (53/35)

Cool down

500m row

Deep Couch Stretch 5 x :30

Benchmark Wednesdays @ Illumine


CrossFit Illumine – WOD

View Public Whiteboard

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.
If you are out in less than 5 rounds

rest 1:00

Then complete 3 more rounds

Tuesdays @ Illumine


CrossFit Illumine – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Clean Complex Blok (9 x 1)

2 Power Cleans @ 70%

2 Jerks

1 Clean (Full Squat)
Same Weight as last week

Metcon (Weight)

21 Minute EMOM

1st – 50 Double Unders

2nd – 15 T2B

3rd – 10 Hang Power Snatch (50% of 1RM)

Cool down

750m row

5 inch worms

couch stretch

Saturdays @ Illumine


CrossFit Illumine – WOD

View Public Whiteboard

Metcon (Time)

Nuts and Pickles

Partner WOD

200 Double Unders

60 Deadlifts 155/115

60 Squat Cleans 135/95

60 Box Jumps 30/24

30 Pull Ups

30 HSPU

30 American KB Swings 53/35

200 Double Unders

400M Run with Plate 45/25

Partners may split the reps however they want, but 10 consecutive reps max on Deadlifts & Squat Cleans.

Fridays @ Illumine


CrossFit Illumine – WOD

View Public Whiteboard

Warm-up

400m run

High Knees

Butt Kicks

Crab Walks

Pushups

Kips

Strength

Front Squat (5 x 3)

80%+ 10lbs from last week

Every 3:00

Dessert

Stone Henge (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 T2B

10 Slam Balls (30/20)

Cool down

Deep Couch Stretch

10 Inch worms

Thursdays @ Illumine


CrossFit Illumine – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Clean Complex Blok (7 x 1)

2 Power Cleans @ 70%

2 Jerks

1 Clean (Full Squat)
Same weight as last week

Sunshine and Rainbows (AMRAP – Rounds and Reps)

15 Minute AMRAP

100 ft Suitcase Carry

100 Ft Bear Crawl

10 KB Snatch (5/ea arm) (53/35)