Thursday 4/7/22

TODAYS SCHEDULE

6am  and 7am OPEN GYM
9:00am – 10:30am OPEN GYM
3:30pm – 4:15pm KIDSFIT (NEW)
4:30pm – 5:15pm YOUTHFIT (NEW)
4:30pm – 5:30pm OPEN GYM
5:30pm – 6:30pm YOGA MOBILITY

 

Athlete of the MonthApril

Pop T (he/him/his)

TELL US A LITTLE BIT ABOUT YOURSELF. WHAT DO YOU DO OUTSIDE OF THE GYM?

I was born and raised in Bangkok, Thailand, and move to the U.S. in 2014 for higher education. I was graduated from DePaul late 2020 in Data Science. Currently, I’m a Data Engineer! In my free time, I enjoy cooking, watching international TV-show and movies, and visiting my family in Thailand as much as I can each year.

WHAT INITIALLY GOT YOU INTO TRAINING AND WHAT KEEPS YOU COMING BACK?

I started CrossFit training 7 years ago to improve my strength and find activities outside of school. Initially, I was trying to get in shape and get strong since I barely workout prior to the training. After about a year of training, I join the Olympic Lifting club at my previous gym to try it out and I got hooked! I did several lifting competitions both Power Lifting and Olympic Lifting. The reason that keeps me coming back is the people, the community and it makes me healthy.


WHAT ARE YOUR FITNESS GOALS? HOW CLOSE ARE YOU TO REACHING THEM?

As for my goal, I want to be able to work out as long as I can in my 30s, 40s… with injuries free. I’m trying to pick the right weights and modified some movements to avoid injuries, but I’m also adding some intensity to the workout to challenge myself a bit.

 

WHAT’S AN ACCOMPLISHMENT OR GOAL YOU’VE REACHED AT HARDWARE THAT MADE YOU THE MOST PROUD?

The accomplishment that proud of was USAW competition couple years ago. It was a local competition at my previous gym, and I won the second place (There was only 2 people in my weight class).

FAVORITE WOD/MOVEMENT?

It is Clean and Jerk! I love the technical part behind it. And I hope to try the yoke soon.

 

LEAST FAVORITE WOD/MOVEMENT?

That would be the pistol! To be honest, I don’t have the mobility to do it.

 

ANY ADVICE FOR SOMEONE INTERESTED IN TRYING OUT HARDWARE?

Join us! It’s been great all around at HARDWARE, the coaches are amazing, the programs are great, and they also have kid program as well. Some of the movement may look intimidated, but all of them can be modified.

Athlete of the MonthDecember

LaRae H (she/her)

TELL US A LITTLE BIT ABOUT YOURSELF. WHAT DO YOU DO OUTSIDE OF THE GYM?

Outside of Hardware I snuggle cats (my cats Motorbike and Boris are the world’s greatest… except when they are puking on my rug), listen to podcasts (my current fave is Free to a Good Home hosted by Ben Jenkins and Michael Hing) and eat cookies (I’m an equal opportunity cookie consumer)! But for real … I’m the administrative manager of a small but mighty hair salon in West Town (no I don’t do hair, I am a trained makeup artist though!). In my free time I like to play outside … hiking, horseback riding, paddle boarding, bike riding, drinking wine on a porch, looking at the stars, whatever gets me out of the house!

WHAT INITIALLY GOT YOU INTO TRAINING AND WHAT KEEPS YOU COMING BACK?

Initially I started training when I hit my late twenties and I realized I was skinny fat… I could run 15 miles but I was so weak and things were starting to hurt. I wanted workouts that would keep me engaged and I knew I needed guidance. I had zero interest in going to a globo gym so I chose crossfit. I keep coming back to Hardware because it keeps me strong, I love the people, and I have SO MUCH FUN!

WHAT ARE YOUR FITNESS GOALS? HOW CLOSE ARE YOU TO REACHING THEM?

Eek… I’m not much for numbers. Typically my overarching fitness goal is to be pain free and feel good movin’ my body. I wouldn’t mind cracking 6 minutes on Annie but I’m not in a rush.

WHAT’S AN ACCOMPLISHMENT OR GOAL YOU’VE REACHED AT HARDWARE THAT MADE YOU THE MOST PROUD?

Getting over my fear of lifting heavy! After a traumatic impact injury that left me with a messy spine (ahh to be young and dumb) I have been very trepidatious about lifting heavy. I still get nervous but I’ve found my body actually benefits from it so I use good judgement and stick with what feels achievable. Shoutout to my hype man Joel M who is always there to support me when I go for a heavy lift!

FAVORITE WOD/MOVEMENT?­­

When I’m feeling spritely I actually like Whitten, pace thyself or reap the consequences! I like any WOD in the 30-60 minute time domain (because I’m a weirdo).

LEAST FAVORITE WOD/MOVEMENT?

Snatches. I don’t have the thoracic mobility for them and I’d rather not test the limitations of my spine, that’s just a personal choice. And no sprinting wods please, no likey!

ANY ADVICE FOR SOMEONE INTERESTED IN TRYING OUT HARDWARE?

Come have fun! Learn modifications, practice movements (good form is paramount!), keep up with your mobility, and share all the cute pictures of your cat with me!

Athlete of the MonthOctober

Josh C. (he/him)

TELL US A LITTLE BIT ABOUT YOURSELF. WHAT DO YOU DO OUTSIDE OF THE GYM?

Life outside of the gym is quite busy, but I wouldn’t have it any other way! For a career, I work for an environmental non-profit and have been working in that field for about 7 years. In line with that, I love being outdoors, camping, gardening, kayaking, and hiking. I also am the lead singer, guitarist, and main songwriter in a band – Bev Rage & the Drinks. We are, what I like to call, a “queer garage pop” band and have been playing together for about 6 years. Despite many people thinking I am shy or quiet, I am in fact a 7-foot tall drag queen playing a guitar in music venues on the weekends. Come see us sometime! Other than those things, I spend a lot of time with my chosen family here in Chicago, go on road trips, and watch far too many scary movies, even when it isn’t October. 

WHAT INITIALLY GOT YOU INTO TRAINING AND WHAT KEEPS YOU COMING BACK?

I first started at Hardware in April 2019 and haven’t turned back! When I began, it was really about trimming down, trying to improve my health, and to boost my self-esteem when I’m on the beach. However, what I really got was a very big change in my lifestyle for the better. Hardware has helped me to be disciplined with my workouts, be more mindful of what I am putting in my body, and build confidence to try to push myself as hard as I can both in and out of the gym. I keep coming back to continue making positive changes in my life, and of course to keep feeling more confident in my swimsuit. 

 

WHAT ARE YOUR FITNESS GOALS? HOW CLOSE ARE YOU TO REACHING THEM?

The only main goal is to just keep making it to class at least 5 days a week. As long as I am staying on schedule and keeping myself active, I don’t need to have a specific weight or time goal. Just spending that hour a day being active is now essential for both my physical and mental health. I would love to improve on my kipping pull-ups, though. Those have been tough to get the hang of… (see what I did there?)

 

WHAT’S AN ACCOMPLISHMENT OR GOAL YOU’VE REACHED AT HARDWARE THAT MADE YOU THE MOST PROUD?

A fear of mine prior to joining Hardware was working out in front of other people. Now, working out without a bunch of people around seems daunting! Overcoming that fear has probably been my greatest accomplishment. Before I began here I associated gym culture with toxic masculinity, however, the uplifting and diverse community at Hardware could not be more opposite of that. 

 

FAVORITE WOD/MOVEMENT?­­

I love long WODs with rest built in. I like to be able to push myself very hard with that nice reward of a minute or two of rest built into the workout. TABATA workouts with a variety of movements are a fave as well. I also love partner WODs and working with someone to get to the end of a tough workout. 

 

LEAST FAVORITE WOD/MOVEMENT?

For the life of me I can never imagine a time when I will enjoy overhead squats. I hope I get proven wrong on that at some point. 

 

ANY ADVICE FOR SOMEONE INTERESTED IN TRYING OUT HARDWARE?

Just give it a shot! The coaches are all great at working with beginners. The other members are very friendly and supportive. The incredible positivity that radiates in the space truly cannot be matched. Just don’t start on overhead squat day. :)

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly

12/2/17

Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Overhead Squat
Strength:

TTB: 3xAMRAP (ME)

Conditioning:

FT (Test)

  • 50 Wall balls (20/14)
  • 50 Pull-ups
  • 50 Burpee box jumps (24/20)

(18 min cap)

Sunday 5/30/21

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit

8:30am – OPEN GYM

9:30am  – OPEN GYM

10:30am – OPEN GYM

11:30am – YOGA

MONDAY MEMORIAL DAY SCHEDULE

8am – Functional Fitness with Coach Alia

9am – Functional Fitness with Coach Ozzie

10am – Functional Fitness with Coach Ozzie

Thursday 5/27/21

OLYMPIC LIFTING

A) HPS + Snatch PJ + snatch balance; 1+1+1; every :90 build gradually with technique weight in 5 sets

B) 2 position HPS (High hang/MT) + snatch; every :90; open at last load from (A) and build to best in 6 sets, then 

Hang snatch + snatch; 1+1; every :90; build to best set in 15 min

C) Snatch Pull;

[email protected]% (1RM snatch)

[email protected]%

[email protected]%