Why Benchmark?

I am skipping Karen!

Seems like this is turning into the standard response for people on Friday evenings. Karen, 5k Row, Cindy, and some of our other Friday WoDs are falling by the wayside, in terms of attendance and participation.

Going forward we’ll still dig up some motivational meme and throw it up on the website, but the Friday benchmark WoDs will no longer be posted. Come in and find out what they are.

There are two reasons our Friday’s are important parts of your personal fitness.

First, these are our benchmarks. Each of the 14 benchmarks we perform measure a different type of workload and capacity. We cycle these on a 45-80 day rotation that lets you measure your progress and provides a quantifiable comparison for you. The other 240 or so days in the gym are unique and impossible to compare. The first Tuesday in May and the third Thursday in October cannot be put side to side as a measure of fitness. Outside of the benchmarks a repeat workout has only been programmed three times in the last two and a half years, in terms of the MetCon/WoD, and that workout became the Ivy Jane benchmark in our box.

If you choose to skip the Friday benchmark you are losing the opportunity to gauge your progression.

Second, you affect the overall programming of the box. Without the data that we track from the benchmarks we have an impossible task of tracking the effectiveness of the program. When four to six weeks of the program for the box is put on paper in advance we weigh the group performance on our benchmarks. Where are we lacking? What have we sacrificed from the last cycle to get better at in the current cycle? How do we balance the trade-offs between cycles?

These questions are impossible to answer without being able to compare apples to apples. Helen 60 days apart, 5000M Row 70 days apart, Fran every 50 days or so lets us know if what we put on paper is working.

By working we mean training you to get stronger and healthier on a long term basis. You may have heard us say that any fitness program will work for 3-4 months for anybody. What happens after that, and what makes a good program, is if it provides sustainable and repeatable results. Friday is how we measure that for the box as a whole. If we can’t quantify overall progress then it’s time to run a boot camp with the same thing everyday, or just give up and Zumba.

Personally, no Zumba and skinny jeans for me. I’m ready to kick next Friday in the ass.

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Come in and celebrate our One Year Anniversary!

Running Murph at 9:15 and 10:30ish
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

No drop in fees.

Grill gets fired up around 11.

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Friday Class Times for 5/31

Reminders will be posted the next couple days. Friday, 5/31, will have altered gym times. Montini Girls Lacrosse, who did their preseason training in the box will be playing for the State Championship Friday evening. Matt will be in attendance and Tim will be at a graduation party. Friday is a benchmark workout that many can finish between 6 and 8 minutes 😉 Plan on the box being open from 4:15 – 6:15. Closing promptly at 6:15.

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CrossFit Burr Ridge will be closed today.

Rains have closed a lot of roads and parts of Madison.  More coming tonight.  With the State of Illinois declaring a state of emergency drive home safe and we’ll catch you on Friday.

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Membership Rate Information

Coming up on the end of the first month and Tim and I made the decision to streamline our rates. We eliminated the base rate with auto pay discount, with second member with auto pay discount, with student rate, with active duty discount, etc…

Rates going forward have been updated here on the website:
1) $150 = Box membership with unlimited attendance
2) $125 = Second family member, students, LEO, first responders, and active duty military
3) $75 = Third family member, third family member is also family max.
4) $120 for 10 sessions remains the same
5) $20 for Drop In remains the same

Be on the lookout for some upcoming schedule additions as well:
Early AM WoD and afternoon Teen Class in the works.

Sunday, June 24, 2012

REST DAY!!!

Good work going on in the gym this past week.  Thank you to all that came in.

Part of what we do is giving back to the community.  As we have stated some of the groups we support are the Green Beret Foundation, the Wounded Warrior Project, and the Navy Seal Foundation.

On August 6th, 2011 – 31 service men lost their lives in a helicopter crash.  Some of those men included the Navy SEAL team that brought final justice to Bin Laden.

On August 4th we are teaming with One Team, One Fight to support the Navy SEAL Foundation and will be hosting the 31 Heros WoD.

Registration is here.

Cost to register is $31 (plus$6 shipping for your shirt).  Once you register we will be in touch to schedule your time slot during the day.

The WoD? A beast to complete with a partner.

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

 

Do not let the work scare you away.  We are looking to support the NSF and will scale all work to your personal ability level.  100% of your registration goes to One Team, One Fight.

Looking forward to a fun day. We will be throwing food on he grill and providing some recovery beverages.

Sunday, June 10, 2012

REST DAY!

There was some good work done in the box this week by returning faces, new faces, and some good friends.  Move around and enjoy the day.

Start thinking about your nutrition.  What choices are you making and what choices are you pushing yourself to when you fill the grocery cart?  We will start touching on how we fuel ourselves this week.  The best workout program in the world will never overcome poor nutrition.