Buy in:  20 bj    24” / 20”

M/C:

For time using a pvc:

• 400m  run
• 50 ea.  x  p, pp, pj
• 400m  run
• 50 ea.  x  bs, fs, ohs
• 400m  run
• 50 ea.  x  pc, ps, sdhp
• 400m  run

Update on June 29, 2010 at 1:07PM by The Major

Come on in Saturday for the team WOD. The 8:30 AM workout is for all fitness levels. Don’t be afraid. Saturday WODs are challenging but fun. Don’t be a weekend slacker.

Guys			Gals
Christian	23:07	Rx	Juanita	30:39	Rx
Tom	24:20	Rx	Lupe	28:00	Rx
Jaime	26:27	Rx	Molly H	26:14	Rx
Caveman	20:35	Rx	Natalie	36:25	Rx
Major	19:34	Rx	Beverly	34:58	Rx
Aaron	23:36	Rx	Marissa	31:05	Rx
Phil	19:09	Rx	Tijana	26:38	Rx
Rodney	21:08	Rx	Wendy	28:28	Rx
			Friday	21:57	Rx
			Clare	25:19	Rx
			Schoen	24:36	Rx

Buy in:  12 ring rows

M/C:  Three rounds for time:

• 15  x  burpees
• 15  x  ring push up
• 15  x  pc, pj, ohs       45/35

Update on June 28, 2010 at 7:03AM by The Major

Guys		Gals
Brett	23:28  Rx	Aecheri	38:53 Rx
Christian	21:46 Rx	Beverly	36:02  Rx
Jaime	30:27  Rx	Betsy	2 rds*
Tank	28:45	Lupe	27:35 Rx
Michael	2 rds	Juanita	39:59 Rx
Tony	14:33 Rx	Natalie	28:50
Aaron	18:19 Rx	Stephanie	1 Rd
Naveed	21:53	Jenna	1 Rd
		Mary	1 Rd
		Tijana	21:50 Rx
		Holly	25:47
		Beth	21:08 Rx
		Schoen	27:57 Rx

For time:

• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups

In Memory of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Strength:

• OHS  5  x  1   Reach your 1rm

M/C:

AMRAP in 10 min.:

• wb  x  10       20/14 @ 10/8’ marker
• burpees

Four rounds for time:

• 30  x  oh lunges           35/25lb plate
• 10  x  ring L-sit holds @ 5 sec. each
• 400m run                   
• 10  x  pull ups
• 30  x  ohs           35/25lb plate

Update on April 23, 2010 at 6:36PM by The Major

In Loving Memory of “Jeremy”.

Three rounds for time:

21-15-9

OHS  x  95/65

burpees

Strength:   DL     5-3-3-1-1-1-1

Metcon:   10 min. Cap.

•  1  x  20    OHS  1/2 bw

Gymnastics:

• Rope climb  x  3

Hey Bulldogs. This coming Saturday we will be joining our CrossFit friends, CrossFit Naperville, in their efforts to raise money for Macey.

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.
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.

The Dog Pound will be closed but we encourage you to join us in our support of CrossFit Naperville and their efforts to help Macey. Let’s give a strong show of support by all showing up at CrossFit Naperville next Saturday, April 3rd. Be sure to make a donation whether you can make the event or not.

Movement For Macey
The WOD is a partner event which can be scaled to any fitness or skill level so don’t be afraid to come out and play. Details are available at CrossFit Naperville

Strength:   BS   5  x  3

Metcon:

21-15-9

bj     24/20

ohs  95/65

wb   20/14

Strength:   DL   3  x  5

Metcon:

15-12-9  in 10min.

• ohs    95/65
• ring dips

Diabetes Type I vs Type II and Diet

We made it over the hump.  Great Wod’s this week put together by Gio (aren’t they always?).  Yesterday’s WoD was approached with trepidation by most.  HSPU?  L-sit PU?  Paralettes?  Oh My!  But once the clock started everyone gave it their all.  You made through and felt the sense of accomplishment and confidence in doing something you weren’t sure you could do.  Way to go Bulldogs.  Today it’s Lucky 7’s.  Let’s roll. —GMaj

Jessica manages a smile during yesterdays’ WoD but all she kept saying was “i hate you”

Seven rounds for time:

• 7  x  ps     95/65
• 7  x  snatch balance
• 7  x  ohs

Day 11 of the 50 Day Burpee Challenge = 22 Burpees today

Update on March 11, 2010 at 9:23AM by The Major

On Ramp	Time	Rx/Scale
John	07:02	45#
Sandra	8:35	35#
WOD
Brett	34:22	Rx
Molly	31:15	Rx
Juanita	23:06	35#
Larry	32:15	Rx
Dave	21:42	85# (Caveman issued)
Beth	14:30	35#

A person without a sense of humor is like a wagon without springs. It’s jolted by every pebble on the road. —Henry Ward Beecher

 Saturday WODs are always fun!

“Tagged”

For time:

600m run - TEAM run

40  x  burpees

40  x  sit-ups

800m run

40  x  superman’s

40  x  ohs   45# / 35# bb

600m run  -  TEAM must finish for total time

Team I:  19:46

Marissa

Greg

Larry

Team II:  22:35

Beth

Friday

Tony

Please download the CF Total info pdf file.  It’s coming SOON.

For time:

Grains in the news again. 

Team WOD  -  For time.  Each team must complete the following:

• 30  x  2  x  lunges  w/oh load  =  45#/35#     
• 60  x  3  x  hanging leg raises =  toes to bar    
• Box to Scoville Farmers Walk  =  24kg / 16kg  x  2kb
• 10  x  3  x  ohs                        =  95# / 65#
• 5    x  dl  x  245#  /  185#
• 1    x  3500m  row

Team 1:   18:05

• Molly
• Juanita
• Jessica
• Friday
• Phil
• Brett

Team 2:    18:34

• Pam
• Marissa
• Trey
• Bruce
• Tony

Winner of the Caveman Fishing Tournament:

Female:  Molly  -  903m / 1110 points

Male    :  Brett  -  1072m / 1215 points

Children:  Mateo  -  577m  / 1305 points

Well done guys!

Caveman’s Fishing Tournament is TODAY!!!

Oh, what to eat if you’re a hard-gainer.  Here is something for everyone.  Caution, although it’s an FAQ page it holds pictures that will shock the Paleo crowd due to the inordinate quality and quantity of slop foods.  So, now that you’re the informed and motivated Bulldog CF’er here is the FAQ to 70’s Big.

A missed day is a missed opportunity.  Yesterday’s WOD was an opportunity.  It was one of those epic workouts that challenges you to keep going while your body is saying stop.  But the clock is running and once you start, you can’t stop.  You keep pushing even though you know you’re not the fastest, but the clock is still running, and will continue to run until you stop it by finishing what you started.  I hope that those of you that didn’t make it had a good reason because you can’t get this one back.  Those of us who endured it can feel a sense of accomplishment and bond in the suffering we endured to improve our lives.  Great job by everyone yesterday.  Phil continues to blow us all away.  He probably plaid hockey afterwards.  Lupe was couragous showing up without her sister, and on the heels of a week long Birthday celebration.  Well done.  Glad I did this one.  I feel so much better for it today.

Arrive early to warm-up.  We start promptly at 5:45.

O-Lifting:

1. Mid-hang Clean pull   -      6  x  3   (78% dl 1rm)
2. Dip squat    —                   2  x  5   (115% fs 1rm)
3. Mid-hang Snatch pull   - -  6  x  3   (78% dl 1rm) 

Metcon:

Three rounds for time:

• 10  x  pc  95/75
• 10  x  pp  
• 10  x  ohs