April Fools!The real Saturday workout is below... not much easier! Haha.
Read "The Seven Year Itch" as a CrossFit Open reflection in our Blog.
REAL SATURDAY WOD Partner Workout 200 Double Unders (Scaled: 400 Singles) 80 Pull-ups 60 Dumbbell Push Press (#50/35) Sled Push 2 Turf Width Down & Backs 60 Burpees Sled Push 2 Turf Width Down & Backs 60 Burpees Sled Push 2 Turf Width Down & Backs 60 Dumbbell Push Press 80 Pull-ups 200 Double Unders (Scaled: 400 Singles)
August 20 & 21, 2016We are proud to announce year four of the Amplify Open! This year we are hosting an old-school, classic Individual Competition.
DIVISIONS Scaled, Rx, and Rx+. Saturday, August 20, we will host Rx and Rx+ athletes. Sunday, August 21, we will host Scaled athletes. This is a single day competition. All individuals will complete all 4 workouts for the day.
Rx+: Initial registration slots are reserved for the top 100 North Central CrossFit Open finishers. Invites will be sent over email. Registration cap will be 16 athletes per gender. Movement skill and weight will be CrossFit Regional standards.
Rx: Open to anyone. Movement skill and weight will be the classic “Rx” workout standards you would see at your local CrossFit gym. Register in Rx division to experience great competition and to see where you rank in the area.
Scaled: Open to anyone. Movement skill and weight will be the normal “Scaled” workout standards you might use at your local CrossFit gym. Register in Scaled division to keep developing your CrossFit movements, to experience your first competition, and to just have fun.
DIVISION LIMITS 16 Rx+ per gender, 24 Rx per gender, 40 Scaled per gender. In the spirit of competition and respect to the CrossFit community, please sign up for the proper division according to your skill level.
COST $100 for Rx+, $80 for Rx, $60 for Scaled.
PRIZES Rx+: Top 3 finishers will receive cash payouts that total 80% of registration costs. Rx: Top 5 finishers will receive cash payouts that total 50% of registration costs. Scaled: Top 5 finishers will receive gift bags full of vendor swag.
REGISTRATION Registration is open until August 15. Register HERE through WODLeader.
Follow the link to register for Rx and Scaled divisions. Spots are open to the public and will be on a first come, first serve basis.
Rx+ invitations will be sent over email to top 2016 CrossFit Open finishers and will include the registration code and other details.
WORKOUTS EVENT 1: "HANDSTAND TRIPLET." SCORED BY TOTAL REPS. Rx+ AMRAP in 12 Minutes: • 6 Strict Handstand Push-ups • 12 GHD Sit-ups • 15 Box Jump Overs (24"/20") (Strict Handstand Push-ups increase by 3 reps every round.)
Rx AMRAP in 12 Minutes: • 6 Handstand Push-ups (Kipping or Strict) • 12 Kettlebell Swings (#70/55) • 15 Box Jump Overs (24"/20") (Handstand Push-ups increase by 3 reps every round.)
Scaled AMRAP in 12 Minutes: • 1 Wall Climb • 15 Box Jumps or Step-ups (24"/20") • 25 AbMat Sit-ups (Wall Climbs increase by 1 rep every round.)
Event 1 Movement Standards Handstand Push-up = thumbs must cover the holes of the 45lb. competitive weight plates. Elbows extend at start of each rep and the top of the handstand, head touches AbMat at bottom. Strict for Rx+ = heels must remain in contact with wall for the entire repetition. Kipping for Rx = heels only need to touch the wall at top while elbows are extended. Wall Climb = start and end in a push-up position with chest on the ground, feet against the wall. Top of rep is complete with belly facing the wall, feet in contact with wall, and heels of hands in contact with a tape line measured 12 inches out from the wall. Once again, repetition ends with chest back on the ground. GHD Sit-up = hands touch foot pads of the GHD at the start and end of the repetition. At bottom of rep, both hands touch the floor. AbMat Sit-up = AbMat can face either direction, placed at the lumbar spine. Shoulders start on the ground at start of rep, hands touching the ground behind the head. Hands touch the heels of the shoes outside the legs at completion of repetition. Kettlebell Swing = KB starts through the legs, two hand grip. Arms lock out and part of the bottom of the KB faces the ceiling at the top, body fully extended. Box Jump/Step-ups = both feet touch top of box, knee and hip extension required on top. Step up and step down is allowed, as long as control is exhibited on top of box. Box Jump Overs = two foot take off, both feet touch top of box, no hip extension needed at top. Lateral start, sideways or forward facing jump is allowed. Step down is allowed.
EVENT 2: "CLEAN COUPLET." SCORED FOR TOTAL REPS. Rx+ AMRAP in 10 Minutes: 15 Lateral Barbell Burpees 10 Squat Cleans (#205/145) 15 Lateral Barbell Burpees 10 Squat Cleans (#225/165) 15 Lateral Barbell Burpees 10 Squat Cleans (#245/175) 15 Lateral Barbell Burpees With time remaining, AMRAP Squat Cleans (#275/185)
Rx AMRAP in 10 Minutes: 15 Lateral Barbell Burpees 10 Squat Cleans (#155/105) 15 Lateral Barbell Burpees 10 Squat Cleans (#185/125) 15 Lateral Barbell Burpees 10 Squat Cleans (#205/145) 15 Lateral Barbell Burpees With time remaining, AMRAP Squat Cleans (#225/155)
Scaled AMRAP in 10 Minutes: 15 Lateral Barbell Burpees 12 Power Cleans (#95/65) 15 Lateral Barbell Burpees 12 Power Cleans (#115/75) 15 Lateral Barbell Burpees 12 Power Cleans (#135/85) 15 Lateral Barbell Burpees With time remaining, AMRAP Power Cleans (#155/105)
Event 2 Movement Standards Lateral Barbell Burpee = chest and thighs touch the ground, rep is completed over the barbell. No hip extension needed over the bar. Lateral start, sideways or forward facing jump allowed. Rx+ and Rx = two foot jump and landing required. Scaled = step-overs allowed. Squat Clean = Bar starts on floor each rep. Full squat clean with hip crease below top of knee at bottom, feet under body with elbows in front of bar and body fully extended at the top. No pause in transition; Power Cleans into Front Squats will not be allowed. Power Clean = Bar starts on floor each rep. Full squat not needed. Elbows finish in front of bar with body fully extended at the top.
EVENT 3: "MINI CHIPPER." SCORED FOR TIME. Rx+ (18 Minute Time Cap) 30 Muscle-ups 30 Calories on the Airdyne 60 Pull-ups 60 Calorie Row 90 Wall Ball Shots (#30/20)
Rx (12 Minute Time Cap) 40 Pull-ups 40 Calories on the Airdyne 50 Pull-ups 50 Calorie Row 90 Wall Ball Shots (#20/14)
Scaled (12 Minute Time Cap) 50 Kettlebell Swings (#45/25) 30 Calories on the Airdyne 50 Kettlebell Swings 30 Calorie Row 80 Wall Ball Shots (#14/10)
Event 3 Movement Standards Muscle-up = elbows extended at bottom of pull, elbows extended at top of dip. Kipping allowed. Pull-up = elbows extended at bottom of pull, chin clears height of bar at top. Kipping allowed. Kettlebell Swing = KB starts through the legs, two hand grip. Arms lock out and part of the bottom of the KB faces the ceiling at the top, body fully extended. Wall Ball Shots = full squat with hip crease below top of knee at bottom, ball touches part of target line. If dropped and upon pick up from ground, hips must fully open.
EVENT 4: "RUNNING RANDY." SCORED FOR TIME. Rx+ (12 Minute Time Cap) 3 Rounds Of: • 25 Power Snatch (#135/95) • Run 200 meters
Rx (10 Minute Time Cap) 3 Rounds Of: • 25 Power Snatch (#75/55) • Run 200 meters
Scaled (10 Minute Time Cap) 3 Rounds Of: • 25 Power Snatch (#65/45) • Run 200 meters
Event 4 Movement Standards Power Snatch = Bar starts on floor each rep and passes overhead with no pause at the shoulders. Feet under body with lock out and body fully extended at the top. No Hang Snatches will be allowed. Running = one foot in front of the other. Don't forget to breathe.
HEATS – Follow the link for Heats and a Tentative Weekend Schedule: http://wodleader.com/schedules/amplifyopen – Division order for Saturday: Men's Rx+, Women's Rx+, Men's Rx, Women's Rx. – Division order for Sunday: Men's Scaled, Women's Scaled. – Heats will run one after another to keep the flow going throughout each day. For this reason, specific heat times are not listed. – Check the workout descriptions/time caps to have an approximate time of when your heat will be competing. – Approximate event start times for Saturday: Event 1: 8:30am, Event 2: 11:00pm, Event 3: 1:00pm, Event 4: 3:00pm – Approximate event start times for Sunday: Event 1: 8:30am, Event 2: 10:30pm, Event 3: 12:00pm, Event 4: 1:30pm
ANNOUNCEMENTS – Doors will open at 7:30am on Saturday and Sunday. – First event will begin after 8:30am on both Saturday and Sunday. – There will be no spectator fee for this event. All are welcome. – Look for event parking across the street from Amplify on Ohio St. – Team camps and athlete areas will be set up outside. Please bring chairs, tents, and any other items as desired. In the result of inclement weather, other plans will be made on that day. – An athlete warm-up area will be designated inside the facility.
Join the Facebook Event Page for up to date information regarding workouts and other weekend information.
Have questions about 2016 Amplify Open? Contact CrossFit Amplify
Beach Season is officially here!
We have all worked so hard in the gym keeping our fitness on point, now it's time to keep our nutrition going strong too.
This is a challenge for everyone.
It's based off your personal goals. Whether you want to lose weight, gain more muscle mass, or stay the same weight but lean out, this will help you achieve your goals.
Meeting times for further details: Tuesday, June 14, 10:00-10:15am Thursday, June 16, 7:30-7:45pm
Want to enjoy running more? ...run more eficiently? ...run with less injury?
CrossFit Amplify is proud to announce its 2016 Running Clinic, created to help athletes become and remain fast, efficient runners.
Join us for this two hour(ish) session which will help you make the transition into a more enjoyable, efficient, and natural running form.
We will discuss four steps to good form, injury prevention (pre-hab and re-hab) during and after this transition, shoes, as well as have a video evaluation. Come prepared to run and leave liking it a bit more!
Hosted by our very own Bootcamp athlete Mary-Rose from the Naperville Running Company!
The cost to attend will be $10. Pay the day of the event.
April Fools!The real Friday workout isn't much better....
Thrusters and Rowing and DUs for real.
Read "Another Year Already?" as a CrossFit Open reflection in our Blog.
REAL FRIDAY WOD Strength Push Press [Video] Take 15 minutes to find a heavy 1rep Push Press.
Conditioning For Time: 15 Thrusters (#95/65) 30 Calorie Row 90 Double Unders 30 Calorie Row 15 Thrusters
Push Press
Join us at CrossFit Amplify to learn to efficiently master double unders as well as understand and work the basics of jumping rope all together.
Spaces are limited!
$50 session from 2pm-5pm.
Personal Rx Jump Ropes available for purchase upon registration!
Register HERE to reserve a spot!
January 18 - February 21We made it through Thanksgiving pumpkin pies and Christmas cookies and New Year parties... What are you going to do now that the holidays are over and all your friends are on diets and taking weight loss pills and not eating? Well you will be killing it in the 2016 AMPed Up Resolution Challenge!
This year we have teamed up with Lurong Living.
Cost: $45. Due Date: January 18. Sign-up: Lurong Living 2016 Amplify Challenge
Info Meeting Dates: Wednesday 1/13 @6:30pm, Thursday 1/14 @10am, Saturday 1/16 @11am, or Sunday 1/17 @11am.
Some points about the program: - 3 Diet Levels (Elite, Pro, Starter) pending your goal. - Online tracking which we will be able to view and assist. - Benchmark WODs. - Goal settings and lifestyle markers (with diet and life). - Meal Plans and recipes, pending your diet level you will receive weekly meal plans. - Community prizes. - A portion of registration fees will be donated to Barbells for Boobs.
Lurong will not be coaching you one on one; Amplify will still be running this challenge.
Lauren Banek and our very own certified nutritionist Kim Brebner will be taking the lead! Catch up with them at the gym, or email amplifynutrition@gmail.com.
January 15, 2016Join us at 7:30pm at Mullen's in Lisle for our post-holiday get together!
Once everything calms down after the holidays, in true fashion we will host our 5th annual Post-Holiday Party!
Friday night we will cancel our 6:30pm class to host our annual Post-Holiday Party and celebrate the new year. That night we'll hang out at Mullen's in Lisle from 7:30pm onward.
See the Facebook event page here. Don't miss out!
CrossFit Amplify will be hosting the Barbells For Boobs fundraiser event once again this year. Amplify has been honored with being one of the outreach program stops on Barbells for Boobs Pink Bra Tour for 2015!!!
Join us as we work together to raise money for breast cancer awareness and in support of Mammograms in Action.
To help raise funds we will be selling T-shirts and raffle tickets. Set up an individual fundraising page too!
Please join our Facebook event page and either donate to our team page or create your own and join our team!
THE MISSION: TO SAVE LIVES THROUGH THE EARLY DETECTION OF BREAST CANCER, REGARDLESS OF ONE’S AGE, GENDER OR ABILITY TO PAY.
BARBELLS FOR BOOBS IS A NON-PROFIT ORGANIZATION THAT PROVIDES FUNDING TO PAY FOR BREAST CANCER DETECTION SERVICES AS A LAST RESORT FOR THOUSANDS OF PEOPLE WHO DON’T QUALIFY FOR ASSISTANCE ELSEWHERE. OUR AIM IS TO HELP ANYONE THAT NEEDS IT, ANYWHERE, WHETHER THEY ARE MALE OR FEMALE, NO MATTER WHAT THEIR AGE OR SITUATION IN LIFE.
#righttoknow #righttofight #righttolive
AMPLIFY WOD: Partner Workout "Grace" Meets a "Hero" You and your partner will start off with "Grace" and once the 4 minute mark hits you will then start in on "Rahoi."
For Time with a 4 Minute Time Cap: Grace: 30 Clean & Jerks For Time (#135/95)
Then at 4 Minutes, AMRAP in an additional 12 Minutes: Rahoi: Alternating Rounds Of: • 12 Box Jumps (24"/20") • 6 Thrusters (#95/65) • 6 Bar Facing Burpees
*Scaling options will be available.
Event Location: CrossFit Amplify 1962 Ohio Street Lisle, IL 60532
Donate: Donation page HERE. Help support the cause!
Sign-Up: Sign up for heats HERE. Spots fill up fast! Grab a partner and find a time slot!
Shirts: Order HERE. A few options for your Amp/B4B fundraiser shirt!
Questions: CrossFit Amplify – crossfitamplify@gmail.com
Saturday, July 11Join us for a family packed "Carnival" BBQ with all types of fun for adults and the kids too!
9am Saturday class will lead into sticking around Amplify for daytime fun. No 10am class.
Dunk Tank, Bags, Food, Bouncing Castle, and more! Bring the family! We will have a cost of $5 for 3 shots at the dunk tank - coaches will be up first ;) Bring something to share and come have a good time with the Amplify community!
Facebook Event Page: https://www.facebook.com/events/1455232211443336/1462169227416301/
