Friday Night Lights: Throwdown #3

This Friday, 2/7/14, Hardware CrossFit will be hosting CrossFit Shoreside in The Northside Throwdown #3! Just as it has been, registration is from 7:30-8:15, and heats will start at 8:30PM. $10 cash entry fee.  The past two throwdowns have been a lot of fun. This is a great opportunity to prepare for the upcoming CrossFit Open. This week, we have a partner workout on tap! Athletes can choose their own partner from within their own gym. Make sure you decide which division you will be competing. Each athlete from each team must be able to perform the movements to the specified standards of the division. If you do not have a partner, we will pair you up on Friday night, and coaches will fill in as needed.

Throwdown #3:
RX

In 15 mins, work with a partner to complete:

  • 60 CTB Pull Ups
  • 90 OHS (95/65)
  • 150 Double Unders
  • Row for meters [alternate every 250m]

One partner work at a time while the other rests. Tasks must be completed in order, however the work can be divided up between partners however you wish (except the row). The score for each team is the reps completed + meters rowed.

Scaled:

In 15 mins, work with a partner to complete:

  • 60 Partner Assisted Pull Ups
  • 90 Overhead Lunge with Plate (25/15)
  • 300 Single Unders
  • Row for meters [alternate every 250m]

One partner work at a time while the other rests. Tasks must be completed in order, however the work can be divided up between partners however you wish (except the row). The score for each team is the reps completed + meters rowed. If the movements and loads are further scaled for either athlete in the scaled division, the team will not be eligible for winning the scaled division.

Throwdown #1 Heat Assignments

Tonight is the night! The Northside Throwdown is going down tonight, Friday 1/10/14 at Hardware CrossFit. Registration opens at 8:00PM and heats will begin at 8:30PM. The gym will be available for warm ups at 7:30PM. So far we have 44 people signed up, and there is space for others as well. Don’t forget to bring your $10 cash entry fee!

Heat Assignments:
Heat 1: 8:30PM
  1. Diane
  2. Violet
  3. Katie George
  4. Katy Weseman
  5. Owen Davies
  6. JP
  7. Mike J.
  8. Jim Dimitrou
  9. Yiyun Lan
  10. Stephen Heinz
  11. Adam Troyer
Heat 2: 8:45PM
  1. Mia
  2. Abby
  3. Mary Alice Ackerman
  4. Jen Zeman
  5. Bjorn Bollig
  6. Seamus
  7. Adam B.
  8. Sean Rochford
  9. Jimmy Nuzzo
  10. Tom Yamaoka
  11. Steve Lavengco
Heat 3: 9:00PM
  1. Kait
  2. Michelle Larson
  3. Jackie Semko
  4. Sarah Riddle
  5. George Fairley
  6. Aaron
  7. Tim
  8. Kenny Meylikhan
  9. Tim George
  10. Tim Cuga-Moylan
  11. Eugene Grib
Heat 4: 9:15PM
  1. Claire Engel
  2. Jessica Fairley
  3. Niki Moylan
  4. Libby Tierney
  5. Jose Payes
  6. Neal Boyle
  7. Tommy Doyle
  8. Brent Lubeck
  9. Pete Zeman
  10. Anthony Nguyen
  11. Andy Truman

Hardware vs. Shoreside Throwdown! January 10th @8PM

We are very happy to announce that Hardware CrossFit will be joining forces with CrossFit Shoreside and hosting Friday Night Lights (2) Fridays of each month! Friday Night Lights is a friendly competition (throwdown) between local boxes. Both Hardware and Shoreside will take turns hosting the events, and the workouts will be determined by the hosting gym. This is a great opportunity to prepare yourself for the CrossFit Open which is coming up in late February. FNL is open to all abilities. There will be both a scaled and Rx division. More than anything, we see this as an opportunity to get the local CrossFit community together. Even if you don’t want to compete, come to the box, have a drink, and cheer on your fellow athletes.

Throwdown #1 Details:
  • Location: Hardware CrossFit – 1834 W Balmoral Ave, Chicago IL 60640 (street parking available and lot parking on corner of Wolcott and Balmoral)
  • Time: Friday, January 10th @ 8PM (Registration from 8-8:25), Workouts begin at 8:30PM.
  • Who: The 1st Throwdown is open to only Hardware CrossFit and CrossFit Shoreside athletes.
  • Cost: $10 cash at door (This covers hosting gym expenses)

There will be a sign up sheet in the gym this Monday 1/6!

**We will have our normal Friday night CrossFit classes @ 5:30 & 6:30

Workout:

10 min AMRAP:

3-6-9-12-15…

  • Hang Squat Clean (115/75)
  • Shoulder to Overhead (115/75)
  • Burpee Over Bar

 

First Anniversary Competition & BBQ

HCF_OD1

 

Can you believe this tasty cake was eaten one whole year ago?

We will be celebrating our One Year Anniversary with an In-House Competition and BBQ/Potluck to follow on Saturday 10/26/13. The competition will start at 9AM, and the BBQ is scheduled for 12-4PM. Hardware CrossFit will provide some tasty meat selections, please bring a side dish or dessert to share if you can! As always, friends, family, and your choice of beverage are welcome!

A Quick Side Note…

We  (George & Jess) would like to send a big thank you out to the community of Hardware CrossFit. Never in our wildest dreams could we conjure up such a supportive, entertaining, diverse, and welcoming community than what each of you have had a part in making. We are proud and amazed by the progress made over the past year. There have been countless PR’s,  first pull ups,and RX’ed workouts. With the level of commitment and hard work that is seen everyday at the gym, we expect even bigger things in year two!

On a Possibly Quicker Side Note…

The Hardware CrossFit community has become our friends and family in Chicago. Thank you all for the words of encouragement and support of our wedding. Thank you to all of the coaches who helped out, allowing us to get married somewhere besides the gym (although how cool would the turf have been as an aisle?). Thank you for the card signed by you all and the generous gift within. Thank you, thank you, thank you. The past year has been crazy, but the Hardware CrossFit community is what makes it all worth it.

Competition Details:

The first workout is scheduled for 9AM. The doors to the gym will be open at 8 for people to come in and warm up early. A sign up sheet will be available in the gym on Monday, 10/21/13. The competition will consist of (3) events, you may choose to do either (1) event or all (3). There will be a scaled and Rx division for both men and women. Prizes will be given out to the winner of each division.

Event 1

Clean & Jerk Ladder

MEN:

  • Weights start at 105# and increase in increments of 10#

WOMEN:

  • Weights start at 80# and increase in increments of 5#

Athletes must start with the opening weight, and progress through the ladder. Athletes will have 1 min at each station (50 secs to complete lift, and 10 secs to transition). As a tiebreaker, athletes may perform an AMRAP of deadlifts in the remaining time.

Event 2

12 min AMRAP:

  • 5 Wall Walks [5 Push Ups]
  • 10 20′ Lateral Sprints
  • 15 Burpees
  • 20 KBS

MEN: Rx: chest to wall on wall walks, 55# KBS. Scaled: 5 Push Ups for wall walks, 35# KBS

WOMEN: Rx: chest to wall on wall walks, 35# KBS. Scaled: 5 Push Ups for wall walks, 25# KBS

Event 3

“Fran”

21-15-9

  • Thrusters
  • Pull Ups

MEN: Rx 95#, Scaled 45#

WOMEN: Rx 65#, Scaled 35#

**For all Rx, pull ups must be unassisted, scaled will be jumping pull ups. WOD will be capped at 8:00 minutes.

Friday Night Cookout!

DSC_0660

This Friday, 6/7 we are having a cookout after the 6:30PM class! It’s time to celebrate our growing community and the start to summer. We will provide burgers and brats. Please bring your friends, family, and a dish to share! BYOB.

Paleo Challenge: February 2013

Our first Paleo Challenge will begin on Monday, February 4th! Enjoy Superbowl Sunday, and then we will get down to business. The CrossFit Open begins March 6th, so this month long challenge will be a great lead in to it.

 

The challenge is simple; everyone is encouraged to stick to the Paleo Diet of meats vegetables, fruits, nuts & seeds, and healthy fats. For one month, we challenge you to cut out gluten, grains, dairy, processed foods, sugars, etc. You can do it, and you will look, feel, and perform better!

 

On Saturday, 2/2/13 there will be a Paleo Challenge info session at Noon where we will answer any questions and go over the details of the challenge.

 

DETAILS:

When:      February 4th – March 4th

Improvement Criteria:

  • % Improvement in Body Fat Percentage (Bio-Sig Caliper Body Fat Tests)
  • % Improvement in Strength Test
  • % Improvement in Metabolic Conditioning Test
  • Improvement in before and after photos

Cost:   $50

  • $20 for Body Fat Testing (2 readings)
  • $30 to winners’ cash prizes

Timeline:

  • Sat 2/2 – Metabolic Conditioning Test (performed in class)
  • Sat 2/2 – 12PM Paleo Challenge Info Session
  • Mon 2/4 – Initial Body Fat % Test (Sign up for times in the office) and “before” photos
  • Mon 2/4 – Strength Test (performed during class)
  • Sat 3/2 – Metabolic Conditioning Re-Test (performed in class)
  • Mon 3/4 – Body Fat % Re-Test, “after” photos
  • Mon 3/4 – Strength Re-Test
  • Sat 3/6 – Announcement of winners

Shoulder Mobility Seminar: 1/19 at 11AM

On  Saturday, January 19th, Dr. Justin Boyce with Diversey Health Center will be in to discuss shoulder mobility. The seminar will last roughly 45 minutes. Regardless of whether or not you have shoulder mobility issues, this will be a great seminar to attend and learn a thing or two!

 

We will hold our regularly scheduled class at 10AM. The 11AM class will be canceled, but there will be an open gym from 12-1PM.

 

Hope to see you there!

Holiday WOD This Saturday!

Come by the box at NOON for our Holiday WOD. We will be picking and exchanging WODs a la a White Elephant Gift Exchange. It should be fun, and EVERYONE will get in a great workout! After, let’s plan to visit a nearby neighborhood place for some food and drinks!

 

Can’t wait to see everyone and celebrate everything that has been accomplished in the past 3 months. We are looking forward to the progress to be made in 2013!

How can you improve your fitness in 2013?

How can you improve your fitness in 2013?

Holiday WOD

Hi All,

 

The Holiday WOD is tentatively scheduled for December 29, 2012! The event will start at 12PM. More details as we get closer to the date, but get excited…it will be like a White Elephant, but with workouts! As always, friends and family are welcome to join in on the fun. Hope to see you all there!

Turkey WOD & Potluck: Sat, 11/24

It’s been awhile since we’ve gotten the gang together, so the Saturday after Thanksgiving we are planning on having a Turkey bonanza! The event will start at NOON with a team/partner WOD (it will be run just as a normal class would be). There will be a potluck to follow, so bring your favorite dish or even your leftovers! All are welcome, so bring your friends and family.

 

*NOTE: There will be no 10AM class on Saturday, just the noon team/partner WOD.

 

Look! This turkey is wearing tennis shoes! That’s wild…well, almost as wild as Saturday’s WOD will be!