A full pull up bar is a happy pull up bar

21-15-9

Dead Lift
Knees to Elbows
400m Run

Post time to beyondthewhiteboard.com

Some of the ladies of CrossFit of Naperville pushing each other through last night's workout.

5 rounds for time of:

5 Deadlifts
10 Burpees

Rae’s first time lifting deadlift over 100lb. It took quite a few lifts to find her Max. Who knew it would be 225lbs. from CrossFit of Naperville on Vimeo.

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are box jumps, the second 8 are Knee-to-Elbows, the third 8 intervals are Burpees. There is no rest between exercises.

Post total reps from all 24 intervals.

Even Marilyn Monroe knew that lifting weights

was good for women!!!!

“DT”

One year ago, today!

One year ago today I opened the doors of CrossFit of Naperville.

Here is a link to my first WOD post:  http://crossfitnaperville.blogspot.com/2008/12/first-wod-for-crossfit-of-naperville.html

Notice a few things:

1)  The picture is of me working out, I don’t do that anymore. (I will only post pictures of me resting during a workout, or recovering from a workout.  OK, maybe BBQ pictures too.)

2)  Notice that there is a watch at my feet, it is because I was timing myself so that whoever else was there could take pictures.

3)  I am working out with a shirt on.

4)  I still wear those shorts, and I didn’t need a belt to keep them up then.

Here is the post announcing that I was opening:  http://crossfitnaperville.blogspot.com/2008/12/crossfit-of-naperville-to-open-door.html

The first Line in the post was, “CrossFit of Naperville will open its doors, with little fan fare, Monday December 15th 2008.”

It is how we are going into the anniversary of our first year, with little fan fare.

I have had many people pull me aside and tell me how CrossFit of Naperville has changed their lives.  To be honest every person that has walked through the doors has changed me.  I do not do much marketing.  I do not corral and herd in new clients from the local “Big Box” gyms.  Most of our members have unique stories of how they found us.  Maybe on the Internet, from CrossFit.com, or my favorite…from a friend.

Ok, so we never had our GRAND OPENING.  I invited all our members to my Christmas party.  On the whiteboard it was listed as Christmas/Anniversary Party.  Really it was just our Christmas party that I do every year for Family and Friends.  Since we consider all our members as friends, it all worked out just fine.

I am looking forward to more BBQ’s, Movie Nights, Beer Fridays, Flag Football and Charity Events.  Let’s be honest we all like getting together, whether its for a workout or not.

I am sure 2010 is going to be a great year for CrossFit of Naperville, our members, our trainers, and myself.

I can’t wait to see what I will be able to say next year, and I am glad you all are here for the ride.

So with little Fan Fair, here is the workout:

This is the same workout we did a year ago, (“we” was probably Andrew Otwell, Matt Brezinsky, David Hakes and myself.)

First WOD:
5 rounds for time:
275 lb Deadlift, 5 reps
10 Burpees

Thank you ALL for a great year.