CrossFit Freedom
Freedom Monthly                         July 2011 Volume 1, Number 5  Find us on Facebook 
 
Upcoming Events...

 

7/30 - 8/31

CrossFit Freedom Endurance Program

 

8/13 & 8/14

CrossFit Freedom Canoe-a-Palooza - Wisconsin River, WI 

 

8/15 - 9/15

CrossFit Freedom Olympic Lifting Program - CrossFit Freedom 

 

9/4
Twilight Shuffle 5k Run - Libertyville, IL

6

  • 9/30 - 10/1

Life AsRx U.S. Tour - Chicago Convention Center, Chicago IL

 

10/09
Chicago Marathon - Chicago IL
  •  
  • 11/12 - 11/13
  • CrossFit Football Trainer Course - CrossFit Freedom, Libertyville, IL

 

Fittest Man on the Planet

 

This weekend, Rich Froning won the title as the "Fittest Man on the Planet". He also won $250,000 in prize money. You may be asking yourself "what does one have to do in order to become the fittest man on the planet?" Or more importantly "what does one have to do in order to win $250,000?"  Well I'm going to tell you. 

 

First off, you must be able to tolerate 3 days, 10 events of the most grueling physical challenges known to man. And not only do you have to have to tolerate it, you have to be damn good at it too.

 

The mens (and womens) divisions each had 30 of the best competitors from around the world competing in this weekends finals. Two months ago when the first round of the games began, there were over 22,000 competitors. At 8:30pm CST yesterday only one from each division won gold.

 

This months "Inside the Numbers" takes a look at what goes into discovering the fittest man on earth. 

 

Think you have what it takes haus?  Don't answer just yet...

  

Event #1

For time: 

  • 210 meter Ocean swim
  • 1,500 meter Soft-sand run
  • 50 Chest-to-bar pull-ups
  • 100 Hand-release push-ups
  • 200 Squats
  • 1,500 meter Soft-sand run

Event #2

  • Max L-sit for time (1 attempt)
  • Max distance Softball throw (2 attempts)
  • Max distance Handstand walk

Event #3

For time:

  • 15 foot Rope climb, 5 ascents
  • 145 pound Clean and jerk, 5 reps
  • 15 foot Rope climb, 4 ascents
  • 165 pound Clean and jerk, 4 reps
  • 15 foot Rope climb, 3 ascents
  • 185 pound Clean and jerk, 3 reps
  • 15 foot Rope climb, 2 ascents
  • 205 pound Clean and jerk, 2 reps
  • 15 foot Rope climb, 1 ascent
  • 225 pound Clean and jerk, 1 rep

Event #4

For time:

  • 5 Muscle-ups
  • 245 pound Deadlift, 10 reps
  • 15 GHD Sit-ups
  • Sprint 50 yards
  • 5 Muscle-ups
  • 245 pound Deadlift, 10 reps
  • 15 GHD Sit-ups
  • Sprint 100 yards
  • 5 Muscle-ups
  • 245 pound Deadlift, 10 reps
  • 15 GHD Sit-ups
  • Sprint 150 yards
  • 5 Muscle-ups
  • 245 pound Deadlift, 10 reps
  • 15 GHD Sit-ups
  • Sprint 150 yards

Event #5

Three rounds for time of:

  • 225 pound Front squat, 7 reps
  • Bike 700 meters
  • 100 foot Monkey bar traverse

Event #6

For time:
Three rounds of:

  • 30 Double-unders
  • 135 pound Overhead squat, 10 reps

Then, three rounds of:

  • 10 Handstand push-ups
  • 40 foot Sled push, Sled + 385 pounds

Event #7

Complete as many rounds and reps as possible in Three minutes of:

  • 20 calorie Row
  • 30 Wallball Shots (20 pound ball)
  • 20 Toes to bar
  • 30 Box jumps (24" box)
  • 20 Sumo-deadlit high-pull (108 pound kettlebell)
  • 30 Burpees
  • 20 Shoulder to overhead (135 pounds)
  • Sled pull (385 pounds)

1 minute of rest before Event 8 begins

 

Event #8

Complete as many rounds and reps as possible in Six minutes of:

  • 20 calorie Row
  • 30 Wallball Shots (20 pound ball)
  • 20 Toes to bar
  • 30 Box jumps (24" box)
  • 20 Sumo-deadlit high-pull (108 pound kettlebell)
  • 30 Burpees
  • 20 Shoulder to overhead (135 pounds)
  • Sled pull (385 pounds)

2 minutes of rest before Event 9 begins

 

Event #9

Complete as many rounds and reps as possible in Six minutes of:

  • 20 calorie Row
  • 30 Wallball Shots (20 pound ball)
  • 20 Toes to bar
  • 30 Box jumps (24" box)
  • 20 Sumo-deadlit high-pull (108 pound kettlebell)
  • 30 Burpees
  • 20 Shoulder to overhead (135 pounds)
  • Sled pull (385 pounds)

2 minutes of rest before Event 10 begins

 

Event #10

For Time:

  • 20 calorie Row
  • 30 Wallball Shots (20 pound ball)
  • 20 Toes to bar
  • 30 Box jumps (24" box)
  • 20 Sumo-deadlit high-pull (108 pound kettlebell)
  • 30 Burpees
  • 20 Shoulder to overhead (135 pounds)
  • Sled pull (385 pounds)
Think again. 

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Inside this Edition and Coaches Letter

 

Greetings and welcome to another edition of Freedom Monthly! The month of July has been action packed. There's so much to talk about I'm not sure where to even begin. First off, we want to congratulate our members who've recently achieved several new PR's! Way to go guys. This just goes to show you that with the right attitude, hard work does payoff. Which brings me to my next topic - the 2011 Reebok CrossFit Games. 

 

Last years 2nd place finisher Rich Froning may have won the games had he only been able to climb the rope in the last event. This year, Rich dominated the rope climb event. It's also worth noting that Rich was crowned "The Fittest Man on the Planet" winning gold at this years CrossFit Games. Whatever your goals maybe, seek them out and achieve them at all costs. It pays off! We're going to be adding another white board to the gym area for members to write down their individual goals. We encourage all of you to use it if you like. 

 

Looking back on the month of July, here's a recap of some of the events that took place:   

  • CrossFit Freedom awarded the "Best Business Float" in 2011 Lake Bluff July 4th Parade.
  • Team Freedom successfully completed the grueling 14-hour Chicago GORUCK CHALLENGE
  • Waukegan Police Department crowned "Fittest Department in Lake County" during the 1st annual Battle of the Badges Competition
  • CrossFit Freedom Yoga Classes and Endurance program are underway!  
  • CrossFit Freedom Featured in the Sun Times Pioneer Press 

Now that July is behind us its time to look ahead to August. Here's what's inside this edition of Freedom Monthly:

  • CrossFit Freedom Olympic Lifting Program 
  • Nutrition Seminars
  • Yoga Update
  • Hoover-ball National Championships
  • Weekend Canoe Trip

In closing, we want to thank you all for your continued effort and business. We value and appreciate each and every one of you. Keep up the great work and don't forget to take care of your bodies. Stay hydrated, eat well and do your mobility work. And as always endeavor, strive and make every effort to always break out of your limits. 

 

Best Wishes,

 

CrossFit Freedom

 

CrossFit Freedom Olympic Lifting Program

  

  

 

Olympic Weightlifting is the only weightlifting sport participated in the Olympic Games and the CrossFit philosophy strongly adheres to the insertion of the Olympic lifts in its daily programming

 

Spend 6 full weeks with the CrossFit Freedom team learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and proper execution and form is a powerful advantage.

 

For more information on how to get started please contact Coach Scott Edson at scott@crossfitfreedom.com.

 

CrossFit Freedom Nutrition Seminar

 

Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts. Effective nutrition is moderate in protein, carbohydrate, and fat. Forget about the fad high carbohydrate, low fat, and low protein diet. 70% carbohydrate, 20% protein, and 10% fat may work for your rabbit, but it won't do anything for you except increase your risk of cancer, diabetes, and heart disease or leave you weak and sickly.

 

Once a month we'll meet to discuss proper nutrition & it's positive effects on your CrossFitting. As we firm up scheduling we'll post the seminar date and time on the gym white board. For more information contact brett@crossfitfreedom.com

 

CrossFit Freedom Yoga 

 

This month CFF launched our yoga classes! Each Saturday morning, prior to the Team WOD, several athletes showed their dedication to  practicing at least two of the 10 general physical skills of Crossfit. Balance and Flexibility are two areas that we will continue  to practice and work on as a group in the coming month. 

 

It has been very  rewarding to see our athletes  embrace the practice of yoga.  Yoga is a great way to get warm and loose for the day, getting deep into all the major joints and muscle groups, working flexion & extension and deep spinal twists, for cleansing the organs and detoxing the lymphatic system.

 

Flowing movement from posture to posture, creates a high-heat, high-energy workout that balances and heals the body, clarifies the mind and ultimately reconnects us with our spirit.

 

 -Namaste- 

 

Steph 

 

CrossFit Freedom Featured in the Sun-Times Pioneer Press 

 

A big shout out to Bill McLean for the awesome write up on the box. We also want to thank members Kim Muller and David Schurter for their kind words and spot-on description of what a day in life is like here at CFF. To read the full article click here.

 

 

CrossFit Freedom Heading to the 2011 Hoover-Ball National Championships!!!

 

 

 

It's not often you get an opportunity to become a national champion. Next weekend Team Freedom will travel to West Branch, Iowa for the 24th Annual Hoover-Ball National Championships. Teams from around the country will be there competing for a grand prize of $100 and authentic 2011 Hoover-Ball Champs T-shirts. 

 

Becoming this years Hoover-Ball National Champions will not be easy. Teams train at high altitudes year round in preparation of the event. We've watched four maybe five three-minute you tube videos and we're confident that we do not know game rules. Greatness does not come easy but a win next weekend will. We CrossFit and that's all one needs to succeed at pretty much anything.   

CrossFit Freedom Canoe-a-palooza

 

Join us Saturday August 13th & 14th for a Wisconsin canoe trip. We'll canoe down the Wisconsin River, camp overnight on a sandbar and canoe to your car the next morning (after an am WOD of course). 

 

Cost is $60/canoe. Canoes are large enough to hold 2 people plus their gear and drinking beverages of their choice. Remember to pack a tent and don't forget to bring food!

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