Evening Classes.  January 23rd (3 Spots Left.)

Sessions are Monday, Wednesday, and Friday for two weeks. (Typically from 6:00 to 7:00PM) After Elements Classes, you will have two weeks of gym time included FREE.

Morning Classes. (Please call or Email if you are interested in morning session.)
Sessions are Monday Wednesday and Thursday for two weeks. (Typically from 8:30 to 9:30AM) After Elements Classes, you will have two weeks of gym time included FREE.

Please contact me if you are interested in a morning Elements Class:

If you need to reschedule a session, our trainers are flexible, and should be able to accommodate your schedule (Reschedule may result in extra fees).  Contact us for more info.

Follow the link to sign up ASAP to reserve your spot.  Spot is not reserved until payment is received.

http://crossfitnaperville.com/get-started/elements-class/

UPDATE 03/26/2010

Congratulations to Rosanne Heubener and Mike Smith our Paleo Challenge Winners!

CrossFit of Naperville’s Paleo Challenge

Start date: January 23^rd

End date: March 13th

10:00 – Meet at CrossFit of Naperville

10:15 – Viewing of the Movie “Fat Head”.

12:00 – Dr. Bill Buchar will talk to us about nutrition and the Paleo Diet.

12:30 – Begin weighing in.  ***See the bottom of this post for details on what we would like you to do for best results.***

Please leave a comment below if you will be participating

As most of you know, the trainers at CrossFit Naperville are all about improving our and your lifestyles.  What’s unfortunate for us is we only get to reach out to you, our clients, for about an hour a day.  That leaves twenty three whopping hours for you to undo all of your hard work in the gym.

Enter CrossFit Naperville’s Paleo Challenge!  This is our opportunity to reach help you through those twenty three dreaded hours full of temptation.

The Paleo Challenge is a means for you to put some skin in the game to improve your lifestyle by changing some of the, well…  ummm…. BAD HABITS that we all have today!  We will provide plenty of info to fully understand the who, what, when, where, why, and most importantly HOW of the Paleo Challenge.

Here’s how it works:

We are not hosting a weight loss challenge here.  The simple scale means NOTHING.  We want to measure meaningful improvements in performance and body composition as a result of YOU dialing in on things like sleep, recovery, and most importantly, what you eat.  These are all things that YOU control outside of the gym.

We will kick off our 7 week Paleo Challenge Saturday January 23^rd.  We will meet, and get initial body fat and lean muscle mass readings, and take before pictures.  Here we will be handing out a whole bunch of informative material, as well as have an open discussion on the challenge where we will field any questions you have.

7 weeks later, we’ll meet again, and take final readings, and after pictures.  The following week, we’ll announce results.

For the pictures it is recommended to wear less…Men: Shorts, Women: Shorts and a small top or swimsuit.  (If you want to wear a tent or MooMoo, I won’t stop you.)  Trainers will be the only ones to see the pictures until final judging.  Then other competitors may judge some of the photos.

First: No pictures will seen by anyone without your consent.

Second: The more we can see, the better judgments we can make on the difference that you have made.

Scoring:

To level the playing field, scoring will be based on % body fat lbs lost, and muscle mass gain relative to starting measurements, as well as an improvement in times and performance in the gym.  So let’s look at two CrossFitters…

CrossFitter A weighs 190lbs, and has 20% body fat at the beginning of the challenge.  That’s 38lbs of fat, and 152lbs of muscle.

CrossFitter B Weighs 180lbs, and has 10% body fat at the beginning of the challenge.  That’s 18lbs of fat, and 162lbs of muscle.

Let’s say both athletes lose 5lbs of body fat, and gain 3 lbs of muscle during the challenge…

5lbs of fat for CrossFitter A is 13.2% of their starting 38lbs of fat.  They get 13.2 points.
5lbs of fat for CrossFitter B is 37.8% of their starting 18lbs of fat.  They get 37.8 points.

3lbs of muscle for CrossFitter A is 2% of their starting 152lbs of muscle.  They get 2 points.
3lbs of muscle for CrossFitter B is 1.9% of their starting 162lbs of muscle.  They get 1.9 points.

So based off of body composition change alone, CrossFitter A will have 15.2 points, and CrossFitter B will have 39.7 points.

But that’s not all!  There will be a panel of judges also scoring athletes on improved performance over the 7 week program.  Namely, your CFNA Trainers!  It’s all one harmoneous cycle of improved wellness!

As a way to see the results and to add the ability to break any ties that may arise, we will have the Picture test.  The trainers and potentially other competitor will be the only to see these pictures.  (Nothing will be done with the photos without your prior approval.)

Here is what is required out of you:

• $40 Entry fee… all entry fees will go towards cash prizes.
• Commitment and a willingness to change.  This WILL BE a lifestyle change.  Drive-thru meals and cheese and crackers will not win you this challenge, you need to be committed to… are you ready… SHOP AND COOK!  It’s that simple.
• Hard Work.  Inside and outside of the gym.
• A food log.  We will ask you to log your meals, even CHEAT MEALS, and we will occasionally review with you throughout the challenge.

Some of you have already been asking “am I allowed to eat this” or “can I eat that” and the fact is Yes YOU CAN EAT WHATEVER YOU WANT DURING THE CHALLENGE!  However, we promise it will not win you the grand prize!

All we will provide is a road map on HOW to win… it’s up to you to commit to a lifestyle change, you can earn that GRAND PRIZE!!

Some of the details may be changed before the beginning of the event, but this is accurate at this point.

PLEASE NOTE:

The information contained in this Website is provided for general informational purposes only. It is not intended as and should not be relied upon as medical advice.  If you utilize any information provided in this site, you do so at your own risk.  The information surrounding this challenge has been compiled from various sources and is geared towards performance atheletes.  If you have any questions, you should contact a qualified medical, dietary, fitness or other appropriate professional.

For the Weigh-ins, for best results:

Hydration Levels

-Weight my fluctuate day to day, and so may body fat %, because weight is one of the fundamentals that determines body fat content. Much of this fluctuation depends on the body’s state of hydration or how much water it contains. Variations in hydration can be due to food, caffeine or alcohol consumption, medication, diuretics, strenuous exercises, stress or illness.

Menstruation

-Women experience a much greater change in hydration levels throughout their menstrual cycle. Therefore, female users should be aware of their monthly body cycles when establishing a baseline for body fat and afterward during their regular monitoring program.

Menopause

-Hormonal changes due to menopause may also cause water retention variations in measuring.

For Best Results

To monitor progress, compare weight and body fat percentage measurements taken under the same conditions over a period of time.

-Be Consistent-always measure at the same time of day…preferable early evening

-Always measure in bare feet, and make sure that they are clean

-Allow at least 3 hours after rising, Eating a Big Meal or Exercise

-Measure without clothing and when your body is completely dry

-Measure after you have emptied your bladder

We have a ton of great pictures from the event, you can find them by following the links below:

http://picasaweb.google.com/crossfitnaperville/10_4_3_Movement_for_Macey#

http://picasaweb.google.com/crossfitnaperville/10_4_3_Movement_forMacey_M#

We want to thank all those who participated in the event across the country, an early talley indicates we were able to raise over $4,000! 

Special thanks to Macey and her family and friends for showing up, we couldn’t have started the workouts without you!

Also thanks to Scott and Mike from CrossFit Amplify for helping out with the event.

Hope to see you all at the Great Strides walk on March 22!

PICTURES ARE HERE:

You’ll see the statement “we’re not a gym, we’re a community” throughout our website. If you are a member of our gym, that goes without saying. There is also a lot to be said about being part of a community. There is an element of trust we instill in one another. We know that when we are down, we can rely on others to come help bring us back up. When a community is in distress, we work together to persevere. Whether we like it or not, that community extends beyond the four walls of our gym. In my opinion, that’s one of the great things about CrossFit. Those of us who have traveled to different CrossFit facilities, or have participated in CrossFit events/fundraisers know that we are welcomed with open arms. And that’s thanks to the community we are all a part of.

CrossFit Peachtree in Atlanta (a close friend of CrossFit of Naperville) is asking us all to come together and contribute to a greater cause. They received some troubling news about from a close family friend. Below is from their website:

Unknown and unknowable. It’s what CrossFit is supposed to help us prepare for. But, what if the unknown or unknowable is a doctor telling you your child has a disease with no cure and a life expectancy of 37 years, at best? How do you prepare for something like that?

You don’t. Not even CrossFit can help you prepare for something like that.

But the beauty of CrossFit is that it still CAN help in times like this. CrossFit is more than constantly varied functional movements performed at high intensity…CrossFit is about community. A community that cares, loves, that gives back and pays it forward…a community that essentially becomes a family.

The Doenges are our family. Not by blood, but by choice. The Doenges are kind beyond any words I can write. They are the type of people you want in your life. The type of people that truly enhance your life. The type of people that you meet and you feel instantly loved and welcome in their lives. I am not religious…but we are truly blessed to know such an amazing family.

When we received the news about Macey, we were devastated. Macey is a very active, 10 year old, 4th grade girl with a strong spirit. And, she was just diagnosed with Cystic Fibrosis. This is a life threatening genetic disease that affects the lungs and digestive system. Currently there is NO cure for Cystic Fibrosis.

Here’s how we can come together as a community and help. Macey Horbach and her family live in Naperville. Right in our back yard. CrossFit Peachtree is organizing a fundraiser WOD for Macey. We are going to participate and host the WOD here at CrossFit of Naperville and call out to all of our local affiliates to participate in whatever way possible.

Macey’s wish is that Cystic Fibrosis will meet it’s match, and that no other children will fall ill to the life threatening disease. We are going to help grant her wish by raising funds to donate to the 2010 GREAT STRIDES fundraiser for Cystic Fibrosis. GREAT STRIDES is the Cystic Fibrosis Foundation’s largest and most successful national fundraising event. Macey will be walking in the GREAT STRIDES walk at the 2010 Naperville – Riverwalk Grand Pavilion walk on 05/22/2010.

Our goal is to help Macey raise as much money as possible to work towards her goal of defeating Cystic Fibrosis once and for all.

Movement for Macey: The WOD

AMRAP in 15 MINUTES OF:
200M Partner Carry
30 (as a team) Power Clean + Jerk 135# / 95#
30 (as a team) Burpees
200M Partner Carry
30 (as a team) Overhead Squats with PVC

The Rules

1. • This is a partner WOD
2. • During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
3. • During the first leg, Partner A completes 5 Clean + Jerks, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
4. • Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the DOWN position
5. • Of course everything in this WOD can be scaled accordingly, our goal is 100% participation!

WHEN:

Saturday, April 3rd

We are opening up earlier due to higher participation!!

Doors open at 8:30am

Workouts 9am – 3pm

HOW:

Suggested minimum of $10 donation to participate in the event, but any amount will make a difference, we just ask that you donate SOMETHING. Obviously, we’d love it if you are able to give more:

Since this is during lunch time we will probably have the BBQ going and,

Buffalo Wild Wings will be coming by with food!

Fitness Factory Outlet has donated some equipment.

To be raffled off at the event!

Get her Zeke!

Skills

100 Double Unders for time

then…

“Nancy”

5 Rounds
400m Run
15 Over Head Squat

Post times to beyondthewhiteboard.com

Rosanne, Andrea, Amanada, Ashley, and Melissa fought of some cold rain and crushed the Beer and Burpees workout on Saturday! Great job guys!

Skills/Strength

Weighted Box Squats
5-5-5

Weight on box squat should be about 25% of your one rep max back squat.

CrossFit Awesomeness at the MW Sectional event

100 Pull ups for time
If you can’t do pullups, this is your chance to spend time working on them.  Get 100 swings in, 100 attempts in… either way hammer your pull ups… NO BOX ALLOWED (unless you’re using it to grab the bar!)

Then…

AMRAP in 10 Minutes

10 Push Press
10 Ring Dips
10 Broad Jumps

post pull ups and rounds to beyondthewhiteboard.com

The current Elements Class being watched by the last Elements Class.

Skills/Strength

Max Effort 500m Row
Main WOD

Cindy – 10 rounds

Complete 10 rounds of “Cindy” as quickly as possible….(15 minute time cap)

1 round is:
5 Pull-ups
10 Push-ups
15 Air Squats

Post total time.

New members, Darren, Becky and Rae talk with Jim while warming up for their workout.

Skills/Strength

Lunges, Rests – 0 Posts – Gym Results

3 rounds of:
Alternating Lunges for 1 minute.
Rest one minute.

Post number of repetitions per round.

Main WOD

Squat Cleans, Pull-ups, Kettlebell Swings – 0 Posts – Gym Results

As many rounds as possible in 12 minutes of:
3 Squat Cleans 135 lbs
7 Pull-ups
10 Kettlebell Swings 55 lbs

Post total rounds.

Even Marilyn Monroe knew that lifting weights

was good for women!!!!

“DT”

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

We will be opening the gym for the total at 9:00am, and be going through noon.  Let us know what time you can make it.

After the total we’ll have some frosty beverages and some food to “refuel” on before we jump into our “Paleo Challenge” later this month.

After that, stick around as we will be watching Every Second Counts, which is a documentary on the 2008 CrossFit Games.  We’ve shown this a couple of times and it’s a great watch and is actually really motivating.  It really highlights CrossFit as a sport, and shows some phenomenal athletes in action.  Below is a trailer from the movie.

WARNING: THE TRAILER AND THE MOVIE CONTAIN VULGAR LANGUAGE

We’d like all of our members to get their Total in on Saturday.  If you know you cannot make it Saturday, try to reschedule for either Friday, or Monday if possible. 

Keep us posted.