THE 1ST ANNUAL D-TOWN THROWDOWN

D-Town Throwdown LogoCROSSFIT ENHANCE WILL BE HOSTING A REGION WIDE COMPETITION FOR ILLINOIS, INDIANA, MISSOURI, IOWA, AND ANY OTHER CROSSFIT AFFILIATES THAT WOULD LIKE TO PARTICIPATE ON SEPTEMBER 7TH & 8TH, 2013.  

THIS WILL BE A 6 PERSON TEAM COMPETITION (3 MEN/3 WOMEN) WITH AN RX, SCALED, AND MASTERS DIVISION  SIGN UP IS AVAILABLE ON THE COMPETITION WEBSITE @ DTOWNTHROWDOWN.WORDPRESS.COM.  

FOR CFE MEMBERS WISHING TO PARTICIPATE, ALL REGISTRATION AND PAYMENT HAS TO BE DONE AT THIS WEBSITE, NOT ON THE WEB SCHEDULER, NOT AT THE FRONT DESK, NOT BY CHECK OR CASH…EITHER CREDIT OR DEBIT.   THINK OF THIS AS SIGNING UP FOR A COMPETITION SEPARATE OF OUR NORMAL CFE ACTIVITIES.

THIS IS GOING TO BE A GREAT EVENT WITH LOTS OF COMPETITION, ACTION, AND EXCITEMENT.  EVEN IF YOU DO NOT WANT TO PARTICIPATE AS A COMPETITOR, THERE WILL BE PLENTY OF OPPORTUNITIES TO GET INVOLVED…STAY TUNED FOR MORE INFORMATION REGARDING VOLUNTEERING, JUDGING, SET-UP, ETC…

LAST CHANCE SIGN UP!

WEDNESDAY 5/22/2013 IS THE ABSOLUTE LAST DAY TO SIGN UP FOR THE CHICAGO BUS TRIP.  WE NEED 15 PEOPLE IN ORDER TO COVER THE COST OF THE BUS & KEEP THE TRIP ALIVE FOR THOSE WHO HAVE ALREADY COMMITTED AND PAID TO GO!  THE COST IS $30.00 PER PERSON AND YOU CAN PAY BY CREDIT OR DEBIT CARD @ THE CFE MAIN DESK.

 SIGN UP NOW!!!

WE WILL MAKE A DECISION WHETHER THE TRIP IS A GO OR NO GO ON WEDNESDAY @ 5:00 P.M.

Meet Dr. Tabata

See you at 8AM.

tabata

 

http://www.guardian.co.uk/lifeandstyle/2013/mar/25/tabata-harder-faster-fitter-quicker

 

KS

FRIDAY 130517

cfeturfarea Teach / Practice

10 – 15 Minutes Clean & Jerk

Then:

Clean and Jerk

2-2-2-2-2-2-2-2-2-2

*POST WEIGHT TO COMMENTS!

bw

This week we are offering pre-tests for blood work, which will give you a basic metabolic panel.  This will allow you to see your total cholesterol levels (HDL/LDL), glucose levels, lipids, and triglycerides.    The cost is $25 for the pre-test blood work.  If you are interested then here is what you will need to do….

1.) Call 423-3100 to set up an appointment.  

2.) Fast for 12 hours prior to your appointment (water only).  

3.)  Once you have your blood drawn and receive a pre-test report, please bring a copy to Josh @ CFE so he can have it for your athlete file. 

We will post-test in conjunction with our physical tests in approximately 6 months.  Deadline to set up an appointment is next week Tuesday 5/21.  Please post questions to the comment section!

MEMORIAL DAY MURPH

murphSign up is now LIVE on the web scheduler for Memorial Day Murph 2013.  Please sign up if you plan on attending the event so we can get a better idea of how many to expect.  We will host MDM on Monday, May 27th.  We will begin @ 8:00 a.m. and go until the last person crosses the finish line.  This will be the ONLY class offered on Memorial Day .

The workout consists of a 1 mile run for time, 100 pull-ups, 200 push-ups, 300 squats, and a 1 mile run for time.  Individual, team, partner, half, and scaled Murph are all options.  It is o.k. if you’re unable to make it, but there will be no make-ups for this event.

You can still donate & purchase a t-shirt by clicking on the MDM Link on the right hand side of our page.

THURSDAY 130516

cfemaingym“Chelsea”

EMOM FOR 30 MINUTES, COMPLETE:

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

*If you fail to complete the reps in that given minute, rest the entire next minute, and then try 4,8, & 12 reps the following minute.  If at any point you fail on 4,8,12 reps, rest the entire next minute, and then try 3,6, & 9 reps the following minute.

Games – Rx

Training – 25 Minutes (*If you fail on 5,10,15 Reps)

Fitness – 20 Minutes (*If you fail on 5,10,15 or 4,8,12 Reps)

POST WHAT YOU FINISHED TO COMMENT SECTION!

bw

This week we are offering pre-tests for blood work, which will give you a basic metabolic panel.  This will allow you to see your total cholesterol levels (HDL/LDL), glucose levels, lipids, and triglycerides.    The cost is $25 for the pre-test blood work.  If you are interested then here is what you will need to do….

1.) Call 423-3100 to set up an appointment.  

2.) Fast for 12 hours prior to your appointment (water only).  

3.)  Once you have your blood drawn and receive a pre-test report, please bring a copy to Josh @ CFE so he can have it for your athlete file. 

We will post-test in conjunction with our physical tests in approximately 6 months.  Deadline to set up an appointment is next week Tuesday 5/21.  Please post questions to the comment section!

WEDNESDAY 130515

cfebacklotBench Press

3 Reps @ (65%)

3 Reps @ (75%)

3+ Reps @ (85%)

Rest 3 minutes between sets

Then…

WOD

For time:
20 Kettlebell swings, 2 pood/1.5 pood
30 Toes to bar
Run 400 meters

Games – Rx

Training – 1.5 pd. / 1.0 pd. , KTE

Fitness – 1.0 pd./26# or less, KAHAP

POST WEIGHT & TIME TO COMMENTS!

*Today is the last day to sign up for the North Central Regional Bus Trip!!!*

bw

This week we are offering pre-tests for blood work, which will give you a basic metabolic panel.  This will allow you to see your total cholesterol levels (HDL/LDL), glucose levels, lipids, and triglycerides.    The cost is $25 for the pre-test blood work.  If you are interested then here is what you will need to do….

1.) Call 423-3100 to set up an appointment.  

2.) Fast for 12 hours prior to your appointment (water only).  

3.)  Once you have your blood drawn and receive a pre-test report, please bring a copy to Josh @ CFE so he can have it for your athlete file. 

We will post-test in conjunction with our physical tests in approximately 6 months.  Deadline to set up an appointment is next week Tuesday 5/21.  Please post questions to the comment section!

TUESDAY 130514

Jack1MartinHero_th

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

“Jack”

20 Minute AMRAP

10 Push Press 115#/75#

10 Box Jumps 24”/20″

10 KBS 1.5 pd./1 pd.

Games – Rx

Training – 95#/55#, 20″/16″, 1 pd./26#

Fitness – 75#/35#, 16″/12″, 26#/18# or less

Score – Rounds + Reps completed.

POST SCORE TO COMMENTS!

bw

This week we are offering pre-tests for blood work, which will give you a basic metabolic panel.  This will allow you to see your total cholesterol levels (HDL/LDL), glucose levels, lipids, and triglycerides.    The cost is $25 for the pre-test blood work.  If you are interested then here is what you will need to do….

1.) Call 423-3100 to set up an appointment.  

2.) Fast for 12 hours prior to your appointment (water only).  

3.)  Once you have your blood drawn and receive a pre-test report, please bring a copy to Josh @ CFE so he can have it for your athlete file. 

We will post-test in conjunction with our physical tests in approximately 6 months.  Deadline to set up an appointment is next week Tuesday 5/21.  Please post questions to the comment section!

MONDAY 130513

BACK SQUAT

3 Reps @ 65%

3 Reps @ 75%

3+ Reps @ 85%*

*Perform 3+ reps on last set*

Rest 3 Minutes Between Sets

Then..

3 Rounds For Time:

20 OH Walking Lunges 45#/25#

20 Russian Twists w/ Plate

20 Grasshoppers

Games – Rx

Training – 35#/15#

Fitness – 25#/10# or no weight

POST WEIGHT & TIME TO COMMENTS!

SATURDAY 130511 – 8 A.M. & 9 A.M. CLASSES

*If you are planning on doing the physical test make-up from this past Tuesday, this is the WOD for Saturday.  You will be testing the same 5 components as everyone, and in the same order.  

IF YOU ARE DOING THE TEST, PLEASE POST TO THE COMMENT SECTION SO WE HAVE AN IDEA OF HOW MANY TO SET UP FOR.

(.25 mile run/walk for time, sit and reach, DL test, Seated Press test, and 25 burpees for time)

If you have already tested and want to get a WOD in, then complete….

5 Rounds:

2 for 1 Wall Ball Shots – 10 Reps

20 DUs

20 Power Cleans (115#/75#)

Games – Rx

Training – 4 Rounds, 95#/55#

Fitness – 3 Rounds, 75#/35#

*Athletes Pick Medicine Ball Weight*

POST TIME TO COMMENTS!

BUS TRIP SIGN UP ENDS THURSDAY 5/16!

charter_bus_i

Everyone,

We have to fill 20 more seats to ensure the bus for the trip to Chicago.  If we do not get 20 more people, we will have to cancel the trip.  If you or someone you know is interested, sign up before it’s too late!   Read more

FRIDAY 130510

Good, easy video to understand for snatch.

Technique/Teaching – 10 Minutes

Snatch

Then…

Snatch

1-1-1-1-1-1-1-1-1-1

POST WEIGHT TO COMMENTS!

THURSDAY 130509

5 Rounds For Time

10-OHS (115#, 75#)

20-Push Ups

30-sit ups

Games – Rx

Training – 4 Rounds 95#/55#

Fitness – 3 Rounds 75#/35#

POST TIME TO COMMENTS!

WEDNESDAY 130508

STRENGTH

Press

5 Reps @ (60%)

5 Reps @ (70%)

5+ Reps @ (80%)

(+=if you are feeling froggy go for max reps)

Rest 3 minutes between sets 

WOD

5 Rounds for Time:

5-Weighted Pull Ups

10-Ball Slams (athletes choice)

*Scale pull-ups to ability level (kipping/jumping/band assist)*

POST WEIGHT & WOD TIME TO COMMENTS!

TUESDAY 130507

tsTODAY’S WOD WILL BE OUR 5 PHYSICAL TESTS THAT WE WILL BE USING TO MEASURE YOUR PERFORMANCE NOW AND IN THE FUTURE.  

THE 5 TESTS INCLUDE:

STATION 1 = .25 MILE WALK/RUN FOR TIME

STATION 2 = SIT AND REACH FLEXIBILITY TEST

STATION 3 = “UNBROKEN” REPS ON DEADLIFT @ 135#/95#/65#

STATION 4 = “UNBROKEN” REPS ON SEATED BARBELL SHOULDER PRESS @ 75#/50#/25#

STATION 5 = 25 BURPEES FOR TIME

*NOTE – WHATEVER STATION YOU START AT, YOU MUST FOLLOW IN THE ORDER LISTED HERE.  THIS WILL BE THE SAME ORDER YOU WILL “POST-TEST” IN.

WE HAVE 45 MINUTES TO COMPLETE ALL 5 TESTS, SO PLEASE BE HERE ON TIME (EARLY) FOR CLASS.

POST RESULTS TO COMMENTS! 

IF YOU ARE UNABLE TO MAKE IT AT ALL TOMORROW, WE WILL BE DOING MAKE UPS ON SATURDAY MORNING @ 8:00 A.M. & 9:00 A.M., IF YOU ARE INTERESTED IN PERFORMING THESE TESTS...PLEASE MAKE THIS THE EXCEPTION, NOT THE RULE.

MONDAY 130506

STRENGTH

Deadlift 

5 Reps @ (60%)

5 Reps @ (70%)

5+ Reps @ (80%)

Rest 3 minutes between sets

(+=if you are feeling froggy go for max reps)

WOD

For Time:

Row 1000M

Then…

5 Rounds

10 DB or KB hang clns

10 DB or KB step ups 20”/16” Box

POST WEIGHT / TIME TO COMMENTS!

FRIDAY 130503

New Image1Skill / Technique Work

Clean & Jerk

Then…

Clean and Jerk

1-1-1-1-1-1-1-1-1-1

POST WEIGHT TO COMMENTS!

THURSDAY 130502

New Image15 MIN AMRAP

10-Thrusters 95#/65#

10-SDLHP 95#/65#

Games – Rx

Training – 75#/45#

Fitness – 55#/25# or less 

POST TIME TO COMMENTS!

WEDNESDAY 130501

imagesBench Press

5 Reps @ 60%

5 Reps @ 70%

5+ Reps @ 80%  

*Rest 3 minutes between sets*

(+=if you are feeling froggy go for max reps)

Then…

5 Rounds

10- Ring Rows

10-Bar Dips

40- Double Unders

*Will scale movements accordingly*

POST WEIGHT AND TIME TO COMMENTS!

TUESDAY 130430

Skill

10 MIN– HSPU/ C2B Pullups

10 MIN AMRAP

5-HSPU

10-C2B Pull ups

15 Burpees

Games – Rx

Training – Toes on Box / Kipping PU

Fitness – Knees on Box / Seated DB Press / Band, Jumping PU

POST ROUNDS + REPS TO COMMENTS!