15.2 FNL Sponsors and Raffle Items

Posted by Costello - March 5, 2015 - WOD

This week’s awesome Friday Night Lights event was made possible by the help of a couple of really awesome sponsors within our community:

Joe White – Top Search Marketing


Brian Smith – Able Chiropractic


This week, we will be offering up a raffle tickets to both athletes and guests. Here is what is up for grabs:


– Granite City Gift Card


– Lucky 13’s Pub Gift Card

Screen Shot 2015-03-03 at 1.33.24 PM

– Friday Night Light’s T-Shirt

Thursday 150305 Goat Day

Posted by Costello - March 4, 2015 - WOD

Please join us at the gym at 7 pm to watch the unveiling of Open Workout 15.2! We’ll have the VIP couch set up and the TV monitors fired up!

“Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” (hip flexors, glutes, hams, spinal erectors, quadriceps) and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press.

With the push press you will be able to drive overhead as much as 30% more weight than with the shoulder press. The push jerk will allow you to drive as much as 30% more overhead than you would with the push press.

In effect the hip is increasingly recruited through the progression of lifts to assist the arms and shoulders in raising loads overhead. After mastering the push jerk you will find that it will unconsciously displace the push press as your method of choice when going overhead.” – Greg Glassman, Founder of CrossFit

Learn more about the Overhead Lifts (Press, Push Press, Push Jerk) here.

Kate R.

Kate R.

“Goat Day”
20 Minutes on The Minute
Odd Minute: Set Reps of one movement of choice
Even Minute: Set Reps of another movement of choice
*Goat day is a day you get to work on your weaknesses.
You will spend time with your coach during the warm-up
coming up with two skills/movements you want and need to work on.

Compare to HERE.

Post Movements and Reps to Comments.


VIP Seats – Week 2 – Feed My Starving Children

Posted by Costello - March 4, 2015 - Uncategorized


First and foremost, thank you to everyone who bid on the VIP couch and who donated to our charity last week – Sunny Holly Montessori Tuition Assistance! Thank you to Gillet Cole and Ashley Shoaf for attending FNL and representing Sunny Hollow in our community. We raised over $100! Thank you!


FMSC logo_horizontal_PMS 647C

Week 2 – VIP Seat Charity: Feed My Starving Children

Founded in 1987, Feed My Starving Children is a non-profit Christian organization committed to feeding God’s children hungry in body and spirit. The approach is simple: children and adults hand-pack meals specifically formulated for malnourished children, and we ship these meals to nearly 70 countries around the world.

How to Bid

Follow this link in order to place your bid. The bidding starts at $25. Online bidding will end Friday at noon.

What you receive:
– Free Chipotle Order
– Kill Cliff and Cold Water
– RX Bar
– The most comfortable seats
– The seats with the best view of the action
– Tax deductible donation

CrossFit Mendota will also be putting together a group to pack meals on Monday, April 6th from 8 – 9:30 pm. Follow the link above to write your name down on the list. We’d love for you to join us!

History of FMSC

Your dollars are well-invested with Feed My Starving Children. For the ninth straight year, we have received the highest 4-star rating from Charity Navigator, the nation’s toughest charity watchdog.

“Only 1% of the charities we rate have received at least 9 consecutive 4-star evaluations,” Ken Burger, President of Charity Navigator, told FMSC in a letter. “This ‘exceptional’ designation…differentiates FMSC from its peers and demonstrates to the public it is worthy of their trust.”

Four stars is the highest mark awarded by the nation’s leading non-profit watchdog organization, indicating sound fiscal management and commitment to accountability and transparency. Charity Navigator scrutinizes audited financial results, board structure, and accounting practices of more than 7,000 U.S. charities annually.

Keep in mind that when Charity Navigator lists our efficiency ratio as 86.7%, they do not count volunteer time as a donation. FMSC does count volunteer time as a donation, because our auditors instruct us to do so, based on the vital importance of volunteers to our production model. Using this recommended practice, FMSC’s efficiency ratio is 92% (of total donations directly supporting our feeding program vs. administration and fundraising costs).

FMSC maintains its consistent four-star rating for efficiency and integrity while growing at an annual rate of 62% per year for the past nine years—a rare accomplishment for non-profits in the current economic environment.

Here are other reasons to trust and support FMSC:

Of 600 million meals shipped, 99.96% have reached the hungry children it was meant for.
Meals are just 22 cents each. Just $80 feeds a child for a year!
Our three meal formulas are packed with soy protein, dried vegetables and 20 vitamins and minerals—everything needed for a malnourished child to recover.

No wonder FMSC is one of the fastest-growing charities in America. Make a world of difference!

Wednesday 150304 Power Snatch, Power Clean, Thruster

Posted by Costello - March 3, 2015 - WOD

Our Whole Life Challenge Final is Sunday, March 15th…mark your calendars!

If you thought the Prelims were fun, wait till you come to the finals! We’ll be having brunch at Granite City following the finals (psst. it’s free for WLCers!)

FB Event Page Link

RSVP/Registration Link – please RSVP by March 11th



“So Hott”
On the Minute for 7 Minutes Increasing Weight Each Minute

Round 1 Power Snatch, Round 2 Power Clean, Round 3 Thruster

Minute 1: 7 Reps
Minute 2: 6 Reps
Minute 3: 5 Reps
Minute 4: 4 Reps
Minute 5: 3 Reps
Minute 6: 2 Reps
Minute 7: 1 Rep
-3 Minute Rest Between Rounds-

Post Loads to Comments.

Four Rounds for time of:
12 Jerks, 135/95
12 Box Jumps, 24/20
12 Cleans, 135/95
12 C2B Pull ups


Tuesday 150302 MU Skill Work + Cal Row, Wall Balls

Posted by Costello - March 2, 2015 - WOD

Check out the FNL Recap on the kick-off event and workout 15.1 and 15.1a. Long story short – our athletes were about the tear the roof off CFM with their energy!

Make sure to record your score for the FNL Weekly Challenge. For most of the challenges – you have until Monday morning to submit your score. 0.5 points will be scored for your team for every completed challenge!

JumpNRope’s Double Under Seminar – spots are starting to fill up!

This Saturday, March 7th, 2-4pm

Register here.

Friday Night Lights Open

Muscle-up Skill Work
*Advanced – Death By Muscle-up

“Chickens in the Pen”
15 Calorie Row
15 Wallballs (20/14)

Post Rounds and Reps to Comments

Extra Work

3 RFT:
10 Deadllifts, 275/185
10 Bar Facing Burpees


Monday 150302 DUs, KB Swings, Jerks

Posted by Costello - March 1, 2015 - WOD
That's RAS at work - Mel smiling while you do wall balls. If you don't know what RAS is, google "reticular activation system" - very powerful. It actually helped Mel and Heidi begin to enjoy wall balls.

That’s RAS at work – Mel smiling while you do wall balls. If you don’t know what RAS is, google “reticular activation system” – very powerful. It actually helped Mel and Heidi begin to enjoy wall balls.

“Rebel Soul”
50 Double Unders
20 Kettlebell Swings (70/53)
7 Jerks (185/135)

Post Rounds and Reps to Comments

Extra Work

Odd: 7 TTB + 7 Power Cleans, 155/105
Even: 7 TTB + 7 Front Squats, 155/105


Sunday 150301 TnG Power Cleans + Power Cleans, DUs

Posted by Costello - February 28, 2015 - WOD


3 Sets of 3 Unbroken Touch and Go Power Cleans

“Cash Out”
2 Power Cleans (135/95)
25 Double Unders
4 Power Cleans (135/95)
25 Double Unders
6 Power Cleans (135/95)
25 Double Unders
Continue to increase Power Cleans by 2 reps each round
Double Unders remain at 25 a round

Post Loads and Total Reps to Comments


Saturday 150228 Tabata

Posted by Costello - February 27, 2015 - WOD

Gymnastics Seminar today at 11 am – if you haven’t signed up online yet, feel free to pay at the door.



20 Seconds of Work 10 Seconds of Rest for 8 Rounds of:
Row for Calories
Box Jump (24/20)
*Complete all 8 rounds before moving to next movement

Post Total Reps to Comments


Friday 150227 Friday Night Lights Kick-Off, Tonight!

Posted by Costello - February 26, 2015 - WOD

Tonight is our Friday Night Lights Kick-off Event!

Reminder – Regular schedule except tomorrow’s 4 pm class will be an abbreviated class. 45 minutes tops.

The heats and rosters will be finalized by tomorrow morning. Please visit our Friday Night Light Page and click the HEAT SCHEDULES tab to find your heat.

Visit our other FNL pages for more details:

Rosters and Scoring
Kick-Off EventRemember to bring your fans! Bringing your friends and family earns points for your team and earns some cool things for them (including a sweet CFM membership deal)
FNL Weekly Challenge Info
VIP Couch Charities

If you have specific needs regarding your heat times for Friday evenings please EMAIL me at pat@crossfitmendota.com. I will do my best to accommodate your requests each week.

Our make up day will be Sundays 11 am – 1 pm.

If for some reason neither of these times work for your schedule, then you will have to email your team captain to set up a time to have it completed before Monday night at 7pm.

For those of you that are also registered for the CF Open it will be your responsibility to enter your scores on the CrossFit website and I will then confirm your scores by the deadline as well.

**Please make sure that you arrive ahead of your scheduled heat time so you have ample time to warm up! The doors will open at 4:45 pm for athletes and 5:15 pm for spectators.



“Bergeron Beep Test”
On The Minute for as Long as Possible
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
*Complete 1 round a minute until you can no longer complete the full round in that minute

Compare to HERE.

Post Rounds and Reps to Comments

Get Ready!


Thursday 150226 Workout Release Party!

Posted by Costello - February 25, 2015 - WOD

Join us at 7 pm tonight to watch the first workout of the 2015 CrossFit Games being released LIVE! Rich Froning Jr and Matt Fraser will be going head to head in the workout following the announcement.

“The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown outside the CrossFit and gymnastics community.

This movement gets you from under things to on them. Let your imagination run.

Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip – the agonizing moment when you don’t know if you’re above or below.

That moment – the transition – can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.

This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among
exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press.”
– Greg Glassman, CrossFit Founder

Read more about the muscle up here.

Coach Travis and I are studying for our Level 3 CrossFit certification. During this time, I’ll be digging into the vault of classic CrossFit articles, some of which are written by the founder himself, and sharing them with you. Enjoy!

– Coach Pat

Jake B

Jake B

“Let’s Ride”
Row for Max Meters
Row 5 Minutes
Rest 5 Minutes
Row 4 Minutes
Rest 4 Minutes
Row 3 Minutes
Rest 3 Minutes
Row 2 Minutes
Rest 2 Minutes
Row 1 Minute

Post Total Meters to Comments


Call 651-237-5989 or email us to set up your FREE CrossFit Intro session Today!