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”

Right after Ashley got her first Kipping Pull-up, she gets two more. She has a great full swing. from CrossFit of Naperville on Vimeo.

Squat

5-5-5

then…

“Elizabeth”

21-15-9

Clean

Ring Dips

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.

Mills came in on Friday with a new toy. Slosh pipe fun!

5 Rounds for Time of:

5 Hang Power Clean and Jerks

21 Double Unders

SOLD OUT!!!!!

Please mention CrossFit of Naperville when contacting

WCS with interest in this event.

(If you call with interest, please mention CrossFit of Naperville.

This will help us to establish a solid relationship with Mike and his organization and CrossFit of Naperville.)

Perfect your technique with World Class Coaches
WCS Physical Therapy
616 A W 5th Ave
Naperville, IL

Take advantage of this great opportunity to spend a few hours perfecting or learning better technique on the Olympic Lifts with some of the most knowledgeable and experienced coaches in the country!.

This is a “hands on” event designed to help those individuals that practice Olympic Lifting in their training programs perform them more efficiently and safely!

Our staff for these sessions will include USA Weightlifting Senior International Coaches:
· Roger Nielsen; Head Coach for the 2008 USA Men’s Olympic Weightlifting Team, Coach of the 1992 Olympic Team, and Head Coach for several World Championships and Pan American Games Teams.
· Mike Gattone; Personal Coach for Olympic Gold Medalist in Weightlifting, Tara Nott, Assistant Coach for the USA Women’s Team at the 2008 Junior World Weightlifting Championships and Competition Director for the Weightlifting event of the 1996 Atlanta Olympic Games.
· Justin Adkins; USA Weightlifting Certified Club Coach and Sports Performance Coach

Cost per session is $75 (This is only $25 per hour for world class trainers.)

Phone reservations or emails are required for participation! Please call 847-947-7398 or email gattonesportsperformance@gmail.com to register.

Again, please mention CrossFit of Naperville.