VOLUME
Rest Day
TECHNIQUE
Snatch (1 second pause at the knee)
30-20-10 Reps for time of: (15 minute cap)
Kettlebell Swings (Heavy)
Box Jumps (24/20)
Wall Balls (20/14)
Post loads and time to comments.
Compare to 7Feb11.
This time last year… We wrote on the CFC Women’s Throwdown!
Check out our video from the CFC Women’s Throwdown on our Youtube page.
Back to Back
-Jonny Vu
On behalf of the CrossFit Chicago Staff, Coaches, and Operations Team, we’re proud to announce that CrossFit Chicago has been named the “Best CrossFit Studio” by Competitor Magazine! Out of hundreds of CrossFit affiliates in the Midwest, your voice and votes put us on top. This is the second year in a row that we’ve won a Competitor Magazine award. Last year, we won the “Best Gym” award and my guess is that the larger commercial gyms didn’t take too kindly that we won so the magazine had to create a CrossFit category.
In short, we’re very thankful that you’ve chosen to pursue your fitness goals with CrossFit Chicago. We all work extremely hard to make sure that each one of you get a great experience from the moment you scan in to the moment you’re gasping for air after a WOD. We’ll continue to improve the experience and with your help, our goal is to win this award again next year.
We want to celebrate this award with everyone at the Holiday Party on January 26th, please stop by if you can.
Congrats CFC!
Today: worked up to 95# on the snatch with pause. Pausing makes this movement more difficult, however it also helped me to stop and work on technique cues from Bryce that were helpful.
Metcon Rx’d in 9:59. My endurance blew. Going to start working on that again ASAP!
build to a heavy single of Squat Clean + Hang Power Clean + 6 front rack lunges (3/leg) – 225#
3 sets:
3 position snatch (floor, below knee, above knee) + 15 sec overhead hold at bottom of overhead squat + 15 sec overhead hold at top of ohs + 3 position snatch
LOADS – 135# (failed last snatch on 2nd three position after the 30 sec hold) – 155# – 165# (didn’t make it to the last 3 position snatch)
Plan to get some d-lifts, jerks, and airdyne work in later….
Congratulations CFC for making it two years in a row. Maybe we can lobby to change the category to “Crossfit Box.” “Crossfit Studio” just sounds too frou frou. Proud nonetheless.
Congrats guys, great job!
Woo Woo CFC!!
Trying to get back into the swing of things.
My 1RM with snatches back in the good old days was 75#. Worked up to 65# today and wanted to keep the focus on my form since I tend to push press at the end.
Metcon felt like garbage. Finished 11:28-definitely not Rx’d…10#WB, 16″box and 20#KB.
No more excuses!! Gotta get back
Dropped in on the fun 7am today
Coach Erin keeps the good tunes flowing and mood upbeat.
Technique – 2-position clean
Worked up to 205#. Missed 215# twice
Metcon
@2 pood Russian swings, 24″ box, 55# front squats
10:42
Midline was smoked from GHDs yesterday and trying to control the 2 pood today. Front squats felt like 115# after the box jumps. Too slow on the jumps and too many breaks in the squats.
The pause at the knees took some getting used to, but definitely helped my overall form. Worked to 155#.
Metcon – 7:41. No drinks and good food made a big difference today.
Seriously, was there really any doubt? Nice Job CFC
Woo hoo congrats CFC!!! Great accomplishment!
Awesome 7am this morning. Saw a few new faces and a lot of returning faces so welcome back. Super fun group this am, nice work all of you finishing the workout under the cap.
Shout out to Will. This was his second class and he finished with the support of the whole class cheering him on. Great job!
Congrats CFC. I believe the coaches and staff are without parallel.
Snatch (1 second pause at the knee)
#125 which was a PR for me. This was the first time I felt like I was doing this lift with proper technique. I think I should be able to jump some weight now that the lift feels comfortable
30-20-10 Reps for time of:
Kettlebell Swings (1.5)
Box Jumps (24)
Wall Balls (20)
11:15, the box jumps slow me down. I need to really work on these and my endurance in general.
Congrats to CFC!
Jonny- get a haircut you hippy! (my comment might not have that much value since haircuts aren’t something I’m particularly familiar with)
What what CFC.
Great 7am, worked up to 130# Snatch – need more hips.
1.5pd KB 24″ BxJ 20# WB 12:04 this was pay back for the plethora of vacation drinks
Heyooooo
Congrats CFC!!! Great news!! :)
Technique today. Worked on Snatch with a 1 second pause that really made the movement more difficult (at least for me) but better long term for the form. Did not go heavy, 95#, concentrated on technique.
Metcon: Didn’t look at my time but Scott said we were very close.11:15.
Great news, but let’s be honest, we knew CFC was going to win this one! Congrats!
Worked up to #67 on the snatches. I actually really liked the 1 second pause, it gave me a chance to really make sure my form was set.
Metcon: Almost rx’d, but used 1 pood for the KBS. Finished at 10:03.
*** Announcement ***
1) Don’t forget to fill out your ballot for the Holiday Party Awards
2) We’re clearing out some of our overstocked shoes. Men’s and Women’s Reebok CrossFit U-Form Nanos (The original ones) and the Earth/Brown Camo Nano 2.0 Shoes are 25% off. All other pairs are original price.
U-Form Nano was $120, now $90
Earth/Brown Nano 2.0 was $110, now $85
Made up Tuesday’s Volume work:
A – MU practice. A few attempts at strict MUs with Bryce’s assistance, completed 10 kipping/flailing reps on my own.
B1 – Bench @ 155# AMRAP 16
B2 – 4×8 PUs, no AMRAP
Conditioning – 9 rds + 1 TTB/PU
Did this by myself and had a big push last 90 seconds to get an extra round in. Thanks to the 6amers who recovered from their workout in time to cheer me on.
While being awarded accolades based on voting is all dandy and everything. I will not be satisfied until we meet others on the field of battle (a gym), triumph over them (in exercise) and take back spoils of war (some of their equipment, t-shirts, hot female members, whatever the spoils happen to be these days).
What are the chances of getting a competition between another Chicago gym and ourselves?
JoeP I like the sound of that concept – a Chicago box throwdown or gauntlet of some sort. if we can get at least 5 or 6 boxes involved we could really have some fun with that. Maybe the powers that be can make it happen if we wish hard enough…
Congrats, CFC! I’m proud to be a member of the “Best CrossFit Studio” :)
Worked on snatch technique with 1 second pause at 55#
30-20-10 Reps:
Kettlebell Swings — yellow (1 pood?)
Box Jumps — 20″
Wall Balls — 10#
10:09
These movements felt pretty good today–particularly the kettlebell swings, which are usually hard for me–but I just got winded and had to take some breaks.
Snatch worked up to #135 with the pause at knee. Failed at #145 but wasn’t happy with my form on it.
Kettlebell-green
box jumps – 24in
wall ball – 20lb
10:17
So wait, we’re like the Alabama Crimson Tide of CrossFit?
Too soon?
WAY TO GO CFC!
@ JK
Too soon. Still stings…
JK when you get beat like that I have nothing to say. If you wanna crown ‘em then crown their @$$….the Tide are who we thought they are…and we let ‘em, off the hook!
For those who have no clue what i”m referencing, enjoy – http://www.youtube.com/watch?v=SWmQbk5h86w
Late night meetings yesterday, so jumped in on the 7am.
Snatch technique work. Worked up to 70#. I know I can do more, just need to get my form right. Thanks to Erin and Bryce for the tips.
Metcon: (I hate and am terrible at all these movements): 10:49
1 POOD kb (this wasn’t as horrible as it usually is)
20 inch box (getting over my fear of this height after flying off it previously)
10# ball
Did volume work from Monday:
EMOM Hang Cleans @ 185#. Tried to work more on my technique but wasn’t feeling great today.
Back Squats 5×8 @ 215#
AMRAP round @ 12 reps
WOD
30-20-10
KB Swings (1.5 pood)
Box Jump (24″)
Wall Balls (20#)
9:45 or something close to that. Never recovered after back squats so I was trying to catch my breath the entire time.
Post:
4x 12 GHD Situps
4x 1min. Russian KB Swings 1.5 pood
Yay!!!!!! Congrats CFC!!!!!!! That award should make all the coaches and staff at CFC say BOOOOOYYYAAAAA!!!!! lol!
@ Notre Dame Fans
Did you guys go into that game going, “yeah, we have a legit shot at this?” No way, right? It’s like when I sit down in front of 3lbs of chicken wings with the mentality that I can eat them all… yes they are delicious and I love wings, but deep down inside, I know that I am not going to be able to finish them all, because it is not humanly possible.
A more realistic mentality would be to say, I am going to eat as many of these wings as I feel comfortable and then eat the rest later when I am hungry again. Unfortunately in a football game you cannot do that so this whole analogy is really moot.
Did Monday’s volume work: EMOM hang cleans X2 @ 185
Back squats 5 X 8 @ 205
METCON: RX – 9:59
A1. Deadlift, 5 x 8 reps @65% (340#) – estimated 525# 1rm – no amrap set
A2. Split Jerk, 5 x 3 reps, 215# – 235# – 255# – 265# – 275#. Didn’t want to kill myself with these but just get up to a challenging load. always love the negatives on multiple reps of the split jerk as they are brutal
Got this all done in about 16 mins so the efficiency was great.
+
20 reps of back squat @ 135#
+
150 reps of grey banded good morning/back extensions
Recovery Day 4.1
15min Mobility
A1. DB Stepups 3×10/leg, 16″ box @ 40#
A2. Pistols 3×5/leg
4 Rounds:
15 Ball Slams, 30#
15 Box Jumps, 20″
15 Jumping Lunges/leg
Time – 9:20
C1. Reverse Hyper 3×8 @ 80#
C2. Hollow Hold 1x45sec (Plank Hold 2×45 sec)
Steps ups starting to feel pretty solid. Instead of pistols on the box, where I can let my off leg dangle, I did regular pistols on the floor to see how those felt. Left leg felt a bit off balance, but overall I think these are starting to come back.
Conditioning felt good for once. First time doing box jumps since herniating my disc. Took my time warming up before starting to get my rhythm back a bit. These felt a lot better than I expected.
Hollow holds weren’t happening…too sore from TTB yesterday. Switched to plank holds instead.
Snatch up to 63#. I was out in Lala land today with this.
Wod:1pood/20″BJs/10#WB
11:49
Post: DU practice….gave poor Molik a hard time, Kelly fixed my jump rope that frayed so bad that it started to look like a weapon from Braveheart, Bryce took off his pants and gave me a high five. That pretty much melted my tiny heart till he made fun of me and my grey pants and told me I could never pull off crazy pants.
chatted it up with Caitlin at the front desk for a quick 45 minutes or so. Was still feeling down… I went out to the parking garage and bumped into Joe P. I admired his wardrobe, curly locks and beard once more, and even got to nuzzle in it this time. Hope you made it to the bathroom in time buddy!
Rest Day turned into a beat down!
Snatch work
Kept it lite!
5 @ 95
5 @ 115
5 @ 135
Worked in speed thru the hips
My right knee and heel were feeling really sore so I decided to row instead of 24″ box jumps. I was planning on doing 300m; 200m and 100m rows for the 30-20-10 box jumps BUT my wonderful coach and friend Randilicious thought it would be better if I did 30-20-10 cals on the rower. This turned out to be brutal, really brutal!
WOD
30-20-10
KBS at 2 pood
Rows for cals
Wall balls at 20#
2pood KBS felt really good
30 set unbroken
20 set 10-10
10 set unbroken
Rows for cals were HELL
Wall balls
30 set unbroken
20 set 12-8
10 set unbroken
I’m so sore and so tired!
Love you Randy!
“I don’t swing the 2 pood kettle bell, the 2 pood kettle bell swings me!”
Did some snatch technique work at light weight. Really focused on be patient on my pull, waiting until I stand and making contact in my hip crease before throwing the weight back and overhead. I think I actually had a few decent snatches. More weight next time.
Metcon Rx’ed: 9:45
Some dude with the moniker Josh R scaled this with 1.5 pood KBS and a 16# WB back in Feb 2011 and finished in 9:46. I smoked that wuss by a full second today! Not sure if I’m really excited about this or not. I fell like I should have decreased my time more, but I’m not comparing apples to apples.
4pm’er with Coach Randy…
My check-in id didn’t scan today so I manually did it …..furthermore it asked me which “Shah” was present and for which class time.
Pre: Treadmill run @ 2.5 miles.
-Okay, I tripped the power/breaker again today. Can we get that side of the room checked out? I am oh so close to smashing my face on the handlebars every time it trips.
Strength: Snatch with a pause
15 reps @ 95
Metcon: 1.5 pood, 24″ box, 20lb wall ball @ 10:35
Post: 4 x 10 Back Extensions
4 x 4/per leg Single Leg Box Squats(aka pistols)
Technique: I really enjoyed the snatch work today. This was great for zeroing in on the finer details of the lift and emphasizing correct form. Worked with 95#.
Metcon @ 1.5 Pood, 20″ Box, 20# WB for 8:28
Total brain fart grabbing the 20″ box, that was unintentional. I focused on my pace throughout and didn’t come out slamming the first 30 KBS. I took a few more breaks than I would have liked, but overall just tried to keep moving.
TECHNIQUE
Snatch (1 second pause at the knee): 47lbs, focused on form. I was pulling too much with my arms. Practiced jumping big and landing in a 1/4 squat. Need to get my arms back behind my head.
30-20-10 Reps for time of: (13:29)
Kettlebell Swings (25lbs; need to work on form and get my arms furthr back behind me)
Box Jumps (16)
Wall Balls (8; again need to work on form. As I get tired my chest leans forward, making it harder to hit that line.)
Feeling really out of shape after the holidays.
Congrats CFC! I already knew we were the best. What with all the greatness in the air. I wish there was an “I’m not being sarcastic” emoticon, because I’m not being sarcastic. :+0—}><:
Tonight at the "studio":
Worked to 135# on Snatch technique. The Superman cue is hot stuff.
Metcon:
Not hot stuff.
11:46
Went rx, but had to switch to Russian KBs as I was wobbling all over when that 2 pood got overhead. So, not really rx after all, Superman.
Airdyne intervals:
5 x 100 cals
rest = work time
TIMES – 3:55, 3:56, 3:51, 3:55, n/a
Decided to give myself a gift and not do round 5. round 4 took almost everything out of me and it is 48 hours before my comp so i let it slide but did get good work out of these 4. Wooo the preparation is just about over. i may do some light handstand and bar muscle up work tmro but we’ll hit cruise control and do yoga/swimming for active rest/recovery and be ready to go friday night. Haven’t competed since regionals in 2012 so it’s time to shake off the rust and see what we’re made of…..
30-20-10 Reps:
Kettlebell Swings — 1.5 pood
Box Jumps — 24″
Wall Balls — 18#
10:46
5pm with Randy. Nice little warm up today, with a brisk run outside in January!
Snatch work. Great to get some work purely working on technique. It is starting to flow well and I am making solid strides with my technique.
Metcon 30-20-10
2pd
24″
20# ball
This was exhausting! Wall alls and kbs usually don’t kill me, but the 2pd was like swinging a volkswagon!! Tack on my jumping skills on a 24″ and it’s a recipe for disaster. Just got in under the cap.
11:40?
My legs and shoulders felt like jello after 3 straight days, no excuses, but it is what it is.
Got to work next to Bryce. He killed it. This week i got to work next to Erin and Bryce, such solid athletes. All the best this weekend.
In for day 4 tomorrow, as my weekend is shot…….
I think I’m gonna like this new Studio talk. Sounds much classier than Box! Congrats CFC!!
Snatch Technique – felt pretty good but didn’t have much time because Natalie kept talking my ear off :)
Metcon: 8:34
30-20-10
KBS 1 pood
Box jumps -20in
Wall Balls – 10lbs
KBS all unbroken. Jumps were ok. Might start trying 20″ for this type of work out soon. Wall balls were a mess. I used to be much better I think. Might be lack of conditioning that’s killing me.
Woo hoo! Congrats CFC!
Snatches and Wall Balls continue to school me.
Metcon: 9:42 I think. 1 pood, 14lb ball, 20″ box
TECHNIQUE
Snatch (1 second pause at the knee) @ 55#. Randy’s cues helped me a lot with my form.
30-20-10 Reps for time of: (15 minute cap)
Kettlebell Swings (1 pood)
Box Jumps (16)
Wall Balls (14#)
Time 10:23
After my long break I’m feeling completely out of shape.
Congrats to all the coaches, you all do a great job.
Couldn’t stay for a full class-time, so did what I could:
4k row: 17:40
4X1minute plank holds. Core strength=still pathetic.
Whoops, turns out my time was 9:41…not 7:41. I was starting to be really proud of myself.