then…

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to beyondthewhiteboard.com

then…

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Justin posted this pic of his gym in Cali on Facebook the other day... "CFNA West"

Back Squat
3×5

shoot for +10lbs of last 5 rep attempt

then…

5 rounds for time
7 pull-ups
7 kettlebell swings

Scale up on kettlebell weight.  This WOD will go fast, so crank up the intensity!

post squats and time to beyondthewhiteboard.com

7 Handstand Push Ups
7 Thruster
7 Knees to elbow
7 Deadlift
7 Burpees
7 Kettlebell swings
7 Pull-ups

"Fran" at 6am. You can't ask for more.

Press
3-3-3-3-3
Aim for +5lbs over last 3RM press attempt.
MUTE your hips and knees.  This is not a push press or jerk.

Chin-up
Max rep x 3

then…

“Annie”
50-40-30-20-10
Double unders
Sit-ups

Post press, chin-ups, and time to beyondthewhiteboard.com

It’s that time of year again, we’re gearing up for Fight Gone Bad 5!  Let’s get a SOLID team to participate this year.  First thing is first, get on the CFNA team:

Head over to www.fgb5.org  and click on “Register.” 
Fill in and submit the required info
Read over and the waiver info and click “accept” if you agree with all that’s said
Fill in name and info, click “Continue”
On the “Team” tab search for “Naperville” and select CrossFit of Naperville, click “Continue”
Then set up your personal fundraising page!

Then go raise some funds!

If you came across the page and don’t want to sign up for our team, or are just looking to donate, you can donate here: 
http://rapidgiving.com/fundraising/page/335/sweat-today-for-someones-tomorrow

CrossFit Tri-Cities is going to be hosting FGB again.  They had an awesome event last year, so let’s get our team together and make arrangments to get over there and represent CrossFit of Naperville!

The Workout

The CrossFit workout ‘Fight Gone Bad’ consists of one minute max effort intervals at five stations, resulting in a a five-minute round followed by a one-minute rest interval. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

When I'm asked, "are there any other girls at your gym?" this is the picture I'm going to show them...

“Fran”

21-15-9
Thruster
Pull-up

Post time to beyondthewhiteboard.com

Claire is in her first month of open gym, and has been making HUGE strides!

Complete as many REPS as possible within each round.
Time limit per round is 5 minutes.

Round 1
Run 400m
Max rep box jump in remaining minutes

Round 2
Run 400m
Max rep push-ups* in remaining minutes

Round 3
Run 400m
Max rep SDHP in remaining minutes

*Prescribed push-ups will require chest to hit the ground, lift hands off the ground, and then push up into top of push-up position (2010 CF Games standards).
Post total reps completed to beyondthewhiteboard.com

As ANY of us who played Mortal Kombat know, you busted your ass to kick the crap out of the other guy and when you came out on top, the throaty kombat fight lord instructed you to “FINISH HIM!!” to which you most certaintly obliged… if you knew the 20 button sequence to rock that characters “finishing move.”

And for those of you who don’t know what A-B-A-C-A-B-B represents, then forget about the blab above and think of it as the “cherry on top!”

Here’s how it works:
1.) Bang out the WOD at MAX EFFORT
2.) Recover
3.) Pick a skill and leisurely work it!

Example:  If the WOD is Fran then bang out a PR.  Take 5, 10, 15 minutes to recover from Fran, and work on your RING DIPS or HAND STANDS.

DO NOT HOLD BACK ON YOUR WOD
DO NOT HIT SAME MOVEMENTS AS WOD
DO NOT CREATE A 2^ND WORKOUT

Here are some fine finishes to take advantage of:

-      Back Extensions
-      Glute Ham Situps
-      One ALL OUT 400m Run
-      2 ALL OUT 100m sprints (each way)
-      One ALL OUT 800m ROW
-      THE FISH GAME!!!!
-      Handstands / Handstand Pushups
-      Dips / Ring Dips
-      Dead Hang Pull Ups / Kipping Pull Up Swing / Kipping Pull Ups
-      Max out on a comfortable body weight movement

• Sit Ups
• Push Ups
• Dips
• Etc.

-      Weighted Snatch Drops/Snatch Land or Burgener Warm-up with light weight
-      Dumbell Squat Snatch
-      30 Wall Ball
-      50 Air Squats KEEPING FORM
-      ANY MOVEMENT YOU NEED TO WORK ON!!

If you have an idea on how to “finish” your training, clear it with the trainer.  For some, there is a fine line between topping off the training with some skill work, and over training.  So make sure you are avoiding the later!