VOLUME
A – Muscle-Up (5 strict, 2-3 x 5+ kipping)
B1 – Bench Press 5 x 8 (65%) (Final Set is AMRAP)
B2 – Pull-up 5 x 8 (Final Set is AMRAP)
TECHNIQUE
A1 Back squat 3×5
A2 HSPUs 3×12 (use deficit if need be)
As many rounds as possible in 12 minutes of:
5 Toes-to-Bar/Pull-up
10 Burpees
Post load and time to comments.
This time last year… was a rest day.
Goal Survey Results (Part 1)
-Rachel Fisher
The results are in! Thanks to many of you who took time out of your busy schedules to complete the Goal Survey, we now have some real, qualitative data about your goals as CrossFitters.
We had a total of 51 respondents (43% female) with a mean age of 33. The average length of membership for those who participated was 7 months to 1 year, with a mean of 3 classes per week attended. Here are some of the observations we made:
Why start CrossFit in the first place?
1) Variety: We found that for the majority of you (37%), CrossFit lured you in initially because you were seeking some fun new spin on your everyday routine.
2) Challenge: For 29% of you, a new challenge was what you were looking for.
3) Peer pressure & the CrossFit bod: 17% of you listed that a friend had inspired you to try it, and another 17% of you listed that you were hoping for some weight loss or added muscle definition.
Why stick with it?
For those respondents who weren’t brand new (49 of the 51), 61% say that the reasons they continue to CrossFit have evolved from when they first started. Many of you stated that it has become an ingrained part of your lifestyle.
1) Challenge: The majority of you (43%) said that you stuck around for the daily challenge.
2) Health: An additional 26.5% of you said you continue to CrossFit for the health benefits.
3) Performance: Another 18% stay with it for the betterment of their athletic performance.
Most commonly listed goals
There were four categories we asked you about in terms of your current goals: Health, Performance, Community, and Appearance. Below are the top 10 most frequently listed goals among the different categories. (Note that it is neither exhaustive nor mutually exclusive.)
1) Lose fat/lean out
2) Better pull-ups (tied w/3rd)
3) Meet new people
4) Cultivate friendships
5) Better overall health/fitness
6) Gain muscle mass
7) Develop strength (tied with 8th & 9th)
8) Improve power lifts
9) As one member so eloquently put it, “Look like you do CrossFit”
10) Improve Olympic lifting technique
Stay tuned for more results about goal importance, commitment, beliefs about progress, and more…coming soon!
Rope Climbs – 3 straight legged arms only, 4 with leg wrap
A1. Bench Press, 5 x 8 reps @ 185#, amrap = 16 reps
A2. Rope Climbs, 5 x 3 reps
+
12 min amrap
5 ttb/pullup
10 burpees
ROUNDS – 10 + 6 burpees
About 10-15 secs away from 11 rounds which sucks. Started off doing a round every minute on the minute and that lasted for 6 rounds then just tried to make sure i always got the ttb/pullups unbroken. Abs got surprisingly taxed on this one as the ttb/pullups added up quickly. Rough one and that was a long 12 mins
6am class
VOLUME
A – Muscle-Up progression
B1 – Bench Press 4×8, 1×9 (65%) #175
B2 – Pull-up 4×8 5×6
As many rounds as possible in 12 minutes of:
5 Toes-to-Bar/Pull-up
10 Burpees
Rds=7 & 1bp
@Crossfit Omaha (Omaha, NE)
1 Rep Max Press
Worked up to 174# (yeah they use kg weights here).
174 is a PR but still far from where I believe I should be in terms of overall weight. I think I must have some screwed up shoulders or something.
YOGA TONIGHT: Tuesday 7-8pm @ the box.
Email melissa@crossfitchicago.com for more details.
Muscle Up – Can’t say that I am even close to one yet but worked on the pull and tuck with toes on the ground
B1 – BP 65% 5×8 @ 185
B2 – Pull Ups 5×8
Metcon – 6rds 1 burpee
Round 1 was rx’d but took a while, so Randy suggested scaling to 3TTB/3Pull Ups. It felt good not to use a band in a workout finally!
Technique work:
A1 3 x 5 BS @ 95# (probably could have gone heavier, but really wanted to focus on technique since it’s been a while since I did these)
A2 3 x 12 HSPU started with 25#, 15# plates and ab mat; then got my first kipping HSPU! Last time we worked on these, I continued to fall off the wall, but today they just seemed to click and I was able to lose the 15# plate for a 10# plate; tried to go down to just a 25# plate and ab mat, but couldn’t quite fully lock out my arms. Thanks to Fish for the great demo on these this morning!
AMRAP: 5 kte (started strong and was getting a lot closer to the bar, but these went to crap after my first round)
5 PU (2 red bands)
7 rds + 5 kte
Dang it, this is my favourite movements combined will have to give this a bash when I get to work.
See you all in 3 weeks !
Good luck to the coaches will be keeping eyes on your competition from afar.
Back in the box after a long hiatus.
Worked up to 105 on squats. For sure could have gone heavier, but didn’t have enough time. Interesting experience trying to learn how to kip handstands…
Metcon:
Ugh. 6 rounds, 2 burpees. I seem to do better/less time resting on workouts that are not AMRAPS. I think I like racing against a clock versus counting rounds. Anyone else have the same issue? Any way I can get myself over the mental block?
Hey Megan! I have a nerdy psychological partial answer to your query.
There’s research that shows that people in general, when performing a difficult task (like burpeeing your brains out), are more motivated when they are able to focus on what they’ve already done (like tallying off how many rounds you’ve done in that AMRAP). In workouts where the focus is to complete a set number of rounds/reps–you’re likely focusing more on what you still have to do (rather than what you’ve already done), which is less motivating.
So for the latter type of WOD, try to focus on how many rounds you’ve already done and be motivated by your progress. Hope that helps :)
Women’s Only Class Members, please check out the Facebook Page for a special question for you guys:
https://www.facebook.com/CrossFitChicagoWomensOnlyClass?group_id=0
3×5 BS up to 165#
Metcon: 7 rounds + 5 TTB
Pre: Real Ryder (Gene, I’m waitin’ for ya!)
Volume:
A – Muscle-up progression
B1 – Bench 5 x 8 @ #45, AMRAP 11 (Thanks for the push Jonny!)
B2 – Pull-up 5 x 8 (black band) AMRAP 9
Metcon:
5 TTB/Pull ups
10 burpees
5 rounds + 5 TTB/PU = my arms, woof
@ Megan T: I have the same trouble with AMRAPs. I find it easier to stay motivated when conditioning is done for time.
Lately, I look at the board to see who has already completed the AMRAP. I identify an individual that I feel matches my skill/fitness level and then note how many rounds they completed. I add 1-2 rounds to this number and get to work. This gives me a NUMBER to work toward and helps me keep moving.
Maybe it will work for you?
Peace Out.
A1 Backsquat 3×5; up to 125#
A2 handstand work – I will get these!!!
12 min amrap:
5 kte’s
5 pull ups with orange band
10 burpees
5 + 2 burpees – I just didn’t have it to crank out 8 in 10 seconds..lol!
@Megan: I agree that AMRAP’s are mentally more difficult. What I’ve found works sometimes is if I set a goal of rounds based on the time allotted, and put that many tick marks down plus maybe 1 or 2 additional. Then I’m focusing on getting through the total number of rounds on the board and not the time. I know you usually mark the white board like that, but maybe if we didn’t pay attention to the clock and just the board we could trick our brains…
***Announcement***
We’re tossing the Lost and Found items on Saturday. Pick your stuff up or say “He Gone” to it.
https://www.facebook.com/media/set/?set=a.449634898418156.91656.134182533296729&type=3
Modified WOD
5 ab wheel
5 bent over rows @55#
10 Box Jumps@20″
6rnds+7 Box Jumps.
So close to 7 rounds…EERRRRR.
Post: Following Melisa the ultimate 12oclocker around Whole Foods for time.
VOLUME
A – Muscle-Up (5 strict, 2-3 x 5+ kipping)
Strict=Singles – No fails which was good because I usually am not consitent on these.
B1 – Bench Press @ 170 4 x 8, 1 x 14 – worked on bar speed
B2 – Pull-up 4 x 8, 1×10
As many rounds as possible in 12 minutes of:
5 Toes-to-Bar/Pull-up
10 Burpees
7+4 PU/TTB
Burpees are weird after bench pressing, brought the suck factor up a couple nothces.
bench #125 amrap 12
pullup 5×8 had to break them up starting in rd 3
WOD: 8 rounds even.
This weekend when we did Fran, they actually didn’t run the clock and instead we went by the trainer’s watches, which of course we couldn’t see.
I LOVED it! I stopped looking at the clock and instead focussed on moving as fast as I could. Maybe try turning your back to the clock and see how that feels!
Shirtless Sue! bwaaaahahha.
Back squat 3X5 (120#)
HSPU 3X12 w/ 25# plate and 1 ab mat
AMRAP,6+5 TTB and 5 pull ups- alternating. Argh, Very hard to string these 2 movements together!! Good one. I tried to work on being more efficient with burpees- resting in the bottom and not the top.
MU work: Practiced strict singles, did 5. Than did 5 kipping consecutive. Integrated an L sit on the way down as Kate M suggested a week ago, worked great.
BP: @ 125, 13 on AMRAP.
PU: added 15# for 4th and AMRAP – 11.
Met: 8+7 burpees. Did some mobility/flexibility drills in preparation for TTB, which helped a lot.
@ Megan and others: I personally like the AMRAPS. Probably because guys like Anthony and Alex have to suffer the same amount of time as the rest of us do, but mostly I like to keep moving consistently and for a high volume.
Vilume:Benched Yesterday
Muscle ups:did a shit ton
WOD 8 rounds +1 burpee
Thanks to Derek and Lou and Sara
for making me keep moving
4pm’er with Kelly and Bryce
Pre: 5k run(treadmill) @25 minutes.
-a few circuit breaker trip ups though
Strength:
A: MU strict 1×5, Kipping sets of 5, 3, 2
B1: Bench Press 5×8 @ 140 (9amrap)
B2: Pull Ups 5×8 8-7/1-5/2/1-5/2/1-5/2/1/ 5amrap
Metcon: 8rds even
-goal was to beat Big Daddy Dane
-lots of burpees but trying to string together the TTB/PU combo was restricting as the rds went on.
Post w/ Radis
D1: Floor Press @ 115 4 x 10
D2: Chin Holds @ 3 x :30s, 1 x :20s
-pr on my mu work with 5 kips in a row.
-happy with my strict mu work as well
-overall lots of work completed today and very efficient
Muscle ups
5 strict – unbroken
5 kipping – unbroken
5 kipping – unbroken
Bench press
4×8 @ 165
Pull-ups dead hang
4×8 unbroken
WOD
Massive cramping in left hip flexor in middle of second round so I stopped and called it.
Post WOD w/ the beast shah!
Floor press
1×12 at 105
2×10 at 125
1×8 at 125
30 second chin up holds for 4 sets
Left hip flexor is like concrete! Ouch!
4pm, & I couldn’t beat big Daddy!
No muscle ups (still), but worked on weighted trainer muscle ups. Did a few with a #45 plate between my legs which was much harder than body weight and forced my positioning. I’m going to go 1.5 pood next time and keep pressing it until I get a real one.
BP 4×8, 1×9 #135
Pull-ups 4×8 all unbroken. Ran out of time for last set
Metcon- 7 rounds + 3 ttb/pullups. The middle rounds cost me too much time on the burpees. My pace picked up in rounds 6 & 7 when I was more willing to go to that dark place.
A – Muscle-Up Work
B1 – Bench Press 5×8+ (165) AMRAP x 20
B2 – Pull-Up 5×8+ AMRAP x 11
Conditioning – 9 Rounds Even
I’m the same way Megan, I don’t like when I see AMRAPs for the metcon, and I agree with Anjali, don’t stare at that clock, I’m pretty sure it stops when you look at it. I usually visualize my pace and slow myself down a bit before we start, as I used to burst out of the gate and die out by minute 6 or 7, then I just concentrate on mentally keeping that pace, pushing through any physical discomfort along the way, then you push even harder at the end when the coaches are yelling at you.
Volume: Strict MU work. Also worked on full extension kips. Was able to get a few but it wasn’t pretty. These need some work.
Bench: 105×8, 125×8 (rds 2-4), AMRAP 11
PU: 2×8 strict, red band x8, black band x8,
Conditioning: 8rds and 4 PU/TTBs.
A) Strict Muscle Ups – Still can’t quite get them on my own. Got two with a little bit of assistance. Then 2 sets of 3 kipping MU.
B1) 4 x 8 @ 115#, 5th set 11 reps
B2) 4 sets of 6 strict – totally fatigued my arms.
Metcon – 7 rounds + 5 reps
Warm-up – 400m run outside. It wasn’t that bad. This global warming thing isn’t that bad if we’re running in early January.
Volume
Did Shoulder Rehab instead of MU work
4×8 Bamboo Bar + 25# KBs (middle notch), 11 AMRAP
4×8 deadhang pull-ups, broke them in round 3 and 4: 5-3
No Moniker called me out for a little kip on the deadhangs. I’m going to remember that buddy.
Metcon
5 GHDs
5 Bar rows with a wide grip
10 burpees
9 rounds + 5 Bar Rows
Noon class with Kelly. Did some technique. Wasn’t feeling squats. Hspu went well.
Metcon: 8 rds + 5 burpees. Did some clock management and took a few seconds rest in between each round. Worked well and went unbroken thru all. Interesting bc I feel like I would have the same outcome if I blew thru it and kept moving.
Not sure if this helps, but here’s my outlook on AMRAPs
For longer AMRAPs (20+ min), I don’t like to look at the clock at all. Whatever it says is going to be a disappointment so why let that negative thought creep in? When I really want to look, I’ll take a deep breath and let out a big sigh to try to calm my breathing since whenever I’m short of breath is when I want to look at the clock. I’ll even look for encouragement to my immediate left and right to see classmates busting their butts and hustling.
For shorter AMRAPs (less than 20min), I’ll set a goal on the workout based on other scores (please post on blog folks) and how I’m feeling that day. Once I finish my first round, I’ll look at the clock and do the math and see if I need to push it while I’m working on the next movement. I’ll check once more when I’m halfway through to goal and adjust my work accordingly. Of course if I have a chance to beat goal, I’ll go for it if I’m feeling good.
4pm volume work.
Muscle ups. Got 5, but was really wide on the transition and struggled with the dip portion. My guess it he shoulders are a little fried from the suckfest yesterday. All singles. Got 3 in a row w/ kip x2.
Bench press
5×8 @ 165#, slight lay over my 65%. Messed up my breathing on the amrap and was screwed.
Pull-up unbroken
Metcon
For the 2nd day on a row, I got to work next to ErinC. Such a humbling experience. Man, she is fast! I kept up with her for the first 2 rounds, which made me very proud of myself!
8rds + 3 burpees.
5 rounds:
400m run on treadmill
10 kb swings @ 100#
TIME – 12:38
Needed to get a running wod in this week pre-comp so this was sufficient and also finally worked with the uber heavy kb. Soon 2 pood will feel like 1 pood if I get used to the 100#er
Thanks for the tips! I appreciate it. Going to try them out the next time we have an AMRAP!
Back squat @85lbs and HSPU with a 45lb plate and ab mat. Just have been able to get handstands on my own. I’ll take it.
Amrap 12 min
KTE and orange/red band
7 rounds + 3 KTE
technique: back squats at 90#, hspu with 25# plate and one abmat. did another few sets of 6 kipping hspu with a 10# plate and one abmat
wod: 7 rounds and 1 burpee. First time combining ttbs and pull-ups, went surprisingly fast although I had to do one set at a time in the later rounds.
Tonight was a night of many firsts. First kick up to a handstand, first time on the orange band, first ripped hand…woo hoo! Many many thanks to Coach Gina and the 8PMers for the encouragement and lighting a fire under my butt to kick harder through the wall to get those handstands. :)
Scaled to KTE/knee ups and pull ups with an orange band.
6 rds + 7 burpees
yay Nikki!
Metcon Rx’d
9 rounds + 1 TTB/PU
Nothing like sitting on your duff for about 10 hours straight, then asking your body to give you everything it’s got. Not my best performance today, better luck mañana.
MUs: 5 strict, then 2 sets of 5 kipping. All unbroken.
Bench at 150#: 4 x 8, AMRAP 11
PUs: 4 x 8, AMRAP 10
WOD: 10 rounds + 3 TTB/PUs. GeoffM almost lapped me, which is awesome and not cool all at the same time. Needed to give this WOD more than I did. Could’ve had a cup of coffee during a few of my breaks.
5pm Technique Class:
First kick up to handstand and push up today! I have been trying to do a handstand forever. Sean gave some good advice about locking my arms and trying to kick up through the wall… and it worked!
Metcon: 7 rds + 1 TTB/PU
Nice job, Nikki! I didn’t realize that you were having so many firsts! I really respect the fact that you kept on trying your handstands after so many failed attempts.
Volume:
Muscle ups – 5x5x5
A1 Bench #150 4×8, amrap @ 17
A2 Strict pull ups 4×8, amrap @ 20
WOD – 10 rds, 7 burpees
Not fun…..
Bench:
1 @ 195
1 @ 215
5 x 3 @ 225 Last round was AMRAP for 5
Pullups with those as well
WOD:
7 rounds + 3 burpees
Hit this super hard and burnt out early, felt amazing when it was over.
Post:
Watched Miracle, the movie about the 1980 US Hockey team and enjoyed being an American.
@JGIII that’s really nice of you!! I was nervous after those first two rounds :)
Thanks Somer for the push right in the middle of that workout. I had my hands on my knees not sure when I should jump up to the bar.
10 Rounds + 4 TTB/Pull up
Yes, that’s 100 burpees yesterday, oh joy. Did all the TTB/Pull Ups unbroken which was my goal so happy about that.
A1 Muscle Ups 5 strict, 4-5-5 feeling pretty good yesterday
B1 Bench Press 3×8 115-125-125
Testing out 125 for the weight in the competition this weekend. Feeling pretty good with that. Bryce and Kurt helped me with me position on the bench which made a huge difference!
Figured I better start posting on the blog.
Volume
Muscle Ups – Worked progressions then was only able to get 1 kipping. Need lots of practice on these
4×8 Bench @ 135 5th rnd 14 reps
4×8 DH PU, 5th rnd only 8 – arms were dying
WOD
6 Rounds plus 2.
My forearms were killing me and T2B are perhaps my worst exercise. Need to get the kipping down.
BS 3×5 @ 125#
AMRAP mod, wrist is strained from yesterday’s OHS
3 TTB/Pull-up
5 DB Push
10 20″ box jumps
8 rds
Private class with Lou and Coach Val!
Volume
Muscle Up Work
5×8 Bench @ 75# (AMRAP – 17)
5×8 PU w/ Black Band (AMRAP – 11)
Metcon – 9 and 2 TTB/PU
Awesome class with Val! Thanks for all the tips!
Got beat up about as badly as my Irish did Wed. at a fun 7pm.
BS 4X8 @ #235
1xAMRAP @ #235 – 17 reps
Thanks to Val, Adam, and Steph for getting me through these. Had some good speed but stopped at 17 as I just wanted to survive today.
TTB/Burpee Metcon w/ Games Standard Burpees (touch to pullup bar 6″ above max reach)
9 rounds + 1 burpee
About as expected after four days of no workouts and binge everything. Really glad Steph was doing this one as well.
I’m still trying to shake this cold…
AMRAP: 9rds+2PU
I think that if I started on the taller pullup bar to begin with, I could’ve gotten 10+ The shorter bar kept my knees in a bent position which didn’t work well for the ttb/pu fluidity.
Thursday night make up….
Thanks Melissa for helping me out with the volume work by myself
A1. 6 Strict Muscle ups
Flat footed at the bottom, but I made sure I wasn’t jumping into them at all. Tried a kipping MU after, but failed and decided to move on the rest of the volume work. MUs improving slowly.
B1. Bench Press 5×8+ AMRAP = 10
B2. Pull ups 5×8+ AMRAP=8
Didn’t push the AMRAPs because I was running out of time both the metcon.
Metcon: 10 Rounds + 3 TTB/PU combos
Just tried to keep moving at a steady pace. 6 rounds in the first 6:15, but then I slowed to 1:20-1:30 per round for the rest.
Went lighter on my BS b/c my legs felt like crap.
3X5 BS @ 115#
3X12 HSPU, kipping
Metcon: ugh. 6 rounds 9 burpees