VOLUME
A – Muscle-Ups (5 strict + 15-20 kipping)
B1 – Bench Press 3×8+ (72.5%)
B2 – Pull-ups 3×8+
TECHNIQUE
A1 Muscle up 5-5-5 (scale to ability)
A2 Back squat 5-5-5
5 Rounds for time of: (8 minute cap)
5 Burpee Box Jumps (20″/16″)
10 Toes-to-Bar
Post time to comments.
This time last year… was a rest day.
Paleo Fit Meals
Paleo Fit Meals is ready to deliver fresh meals & snacks to CrossFit Chicago, so we hope you’re hungry!
Chef Anna and I started Paleo Fit Meals just under three months ago. Shortly after joining our first CrossFit gym this past spring, Anna and I signed up for a 60 Day Paleo Challenge. I had a hard time sticking with the diet given I do not have the time nor talent to cook for myself. Enter Anna! Thank heavens she started preparing both our meals during this challenge, we were both able to successfully complete the challenge. She even beat out 50 others in the challenge, to win it all, dropping the most body fat percentage. Word spread quickly about Anna’s amazing Paleo meals at our gym, so it’s no surprise Anna and I would inevitably start our own Paleo food delivery service, Paleo Fit Meals (PFM).
That’s right, we prepare and deliver fresh Paleo (and gluten-free) meals and snacks to your box. All our meals have a three day shelf life maximum, before we rotate in a new batch of fresh meals. You’ll find everything from small guacamole, fruit, and paleo hummus snacks in our PFM “Little Box” (fridge), to hearty 10oz protein (steak, chicken and fish) meals, we like to call our “RX” portions. Our most popular meals everyone loves are our Paleo Turkey Chili, “Manika’s” (Mom’s) Meatballs, and our signature Paleo Pasta. We can’t wait to share our food with you! Bottom line, we cook, you eat. Our food is fresh, delicious, and most of all CONVENIENT.
If there is something you love from our PFM Little Box, let us know, so we can make sure to bring more of it. Like wise, if there is something you didn’t care for, we want to know. It’s important we hear your feedback so we’re able to deliver the best meals you want to eat. Feel free to contact us via our FB page, or website: www.paleofitmeals.com.
We’re excited about bringing Paleo Fit Meals to CrossFit Chicago!
Sol
Founder,
Paleo Fit Meals
sol@paleofitmeals.com
A – Muscle Up progression work
B1- Bench 72.5% 3×8 @ 200
B2 – Pull Ups 3×8, first set unbroken, second set 5,3 and AMRAPx6
Metcon – 8:22
Disappointed I didn’t get the time cap but staying positive I was able to do all sets of TTB until the last round when it was mostly flalilng KTE with everyone cheering me on. My arms were pretty spent from pull ups, I have been going no band for the last week or so, I guess that is another positive.
VOLUME
A – Muscle-Up progression work
B1 – Bench Press 2×8
1×11 @ #195
B2 – Pull-ups 3×8
5 Rounds for time of:
5 Burpee Box Jumps 20″
10 Toes-to-Bar
Time: 5:56
Volume
A – MU, 5x(3-4)
B – Bench Press, 2×8 @ #175, 1xAMRAP – 12 reps
C – Pullup, 2×8
Metcon, Rx’d: 4:05
The bodyweight ninjas should crush this one later today.
YOGA TONIGHT: Tuesday, 7-8pm.
$10 drop-in or $45 for 5-classes.
Email Melissa d. for more info: melissa@crossfitchicago.com.
Technique work
Muscle up progression work 5-5-5 (Thanks to Randy for the great tips on these, although I had to scale, I did feel like I was able to rely less on my legs than usual).
Back squats 5-5-5 (worked up to 100#)
Metcon
5 burpee box jumps (16″ box)
10 KTE (or as high as I could muster, which was not very)
4:15 (I think)
Thanks Anthony for the helpful tips post-WOD on TTB progression.
Made up last Friday’s metcon at the gym.
1:47.6, 150.9
Kind of wished I did this one at the box. I think I could have hit at least 1:45 and under 1:50 for the second if I had others working around me.
Really big Crossfit moment for me when I finally got my first ‘Tony’ – I’ve been struggling with this for weeks!
A – MU 12 kipping + 1 Tony
B1 – 8×2 @175 AMRAP 12
B2 – PU AMRAP 8
Conditioning – 6:03
TTBs were nearly all singles in the last two rounds so that I could keep moving (per Randy’s encouragement).
Is Meadow Haven still making regular visitis to CFC? I know when Zack was more of a presence it was every six weeks for a while, but it seems like that time horizon is no longer consistent. Just curious what the schedule is looking like these days, as my freezer is getting pretty low. Thanks.
Will have to give this baby a bash tomorrow seems like my type of WOD-
AMRAP of below 10 minute cap
30DU
20 Med ball situps #20
10 Kipping pullups
5 Press ups
4 rounds and 2 sit ups
Was a lot of fun looking forward to getting back to CFC though predominantly so i can train indoors.
I managed to complete the utlimate test of CrossFit ability today, by getting 2 “Tonys.” I did some other stuff too, but everything pales compared to acheiving the coveted Tony.
I think Matt J. may have gotten some foresight and saw that ‘Tony’s’ are in the upcoming year’s open and/or games.
MU’s Strict: set of 3 than 2. Kipping 2 sets of 3. Didn’t go with the full arm extension at the bottom of the kipping sets.
Met: 5:59. Did the burpee/box jump at an angle. TTB were all over the place, but did my best to keep moving.
Also: BP 5×8 at 145#. AMRAP only 6, but the weight was just a tad high due to a miscalculation.
PU. AMRAP 11 w/ 15#.
@ Woody
What type/brand of Vitamin D did you buy? My seasonal depression is hitting its prime.
Pre: Real Ryder
VOLUME
A – Muscle-Up progression
B1 – Bench Press @ #50 2×8, AMRAP 8 (could’ve done more)
B2 – Pull-ups 2×8, AMRAP 10 (two red bands)
Metcon: 7:43 Rx (really need to work on stringing TTB)
Post: Real Ryder (double today, feeling like Alex)
I call dibs on the Tony costume for this year’s CFC Halloween party. Now all I need to do is lose 50 or 60 lbs.
Vote “Banana Suit” for CFC’s Most Fashionable!
Good luck to tonight’s first CFC men’s basketball team.
Who is on the CFC Bball Team?
from Crossfit O’fallon
Muscle Ups – 15 reps can’t string them yet
Bench 3×8 245 amrap – 10
Pullups 3×8 amrap 15
wod 6:59 rx
We got some new shirts coming in: American Apparel 50/50 3/4 Sleeve shirts ready for pre-order till Monday, 1/21 at noon. Email me (Jonny @ CrossFitChicago .com) $20
https://www.facebook.com/media/set/?set=a.452386674809645.92140.134182533296729&type=3
A1: muscle-up progression work (incorporated some reverse progressions and tricep/box push ups)
A2: back squats 5-5-5 @ 65#; 95# and 115# – based on the 30# jump b/w the 1st and 2nd sets, I probably should’ve done another set of at least 125# but ran out of time
Metcon:
5 burpee box jumps @ 16″
10 kte’s sub’d for ttb
6:11
Accessory work:
4×10 db incline press @ 15#
4x negative chin up holds (as I’m nowhere near hitting 30 to 45 seconds)
Muscle ups – 5 strict and then worked on kipping with a non-false grip. Still can’t manage the transition.
Bench Press – 3×8 @ 120#. Last set was 10
Pull ups – 3×8 w red band… Probably didn’t need it
Metcon – 6:37
I was sick all last week and nearly coughed up a lung around round 3 or so but felt ok overall. Still lose my kipping on the TTB when I get fatigued.
VOLUME
A – Muscle-Up progression work
B1 – Bench Press 2×8
1×12 @ #195
B2 – Pull-ups 2×8, 1X10
5 Rounds for time of:
5 Burpee Box Jumps 20″
10 Toes-to-Bar
Time: 5:17
@Joe P – Bio Tech D3-5 – 100 5000iu caps for $12.00 from my Doctor. Dr. Finlayson on Lincoln by Oz Park
http://www.yelp.com/biz/douglas-finlayson-md-chicago
He is a great homeopathic doc and a big believer in the Paleo diet
A1 Bench with bamboo bar 4×8 and 25# KBs (middle notch)
A2 Deadhang pull-ups 4×8
Conditioning
5RFT
5 burpee box jumps @20″
10 GHD sit-ups
4:51
Post: Shoulder rehab work
@JK tonight’s team is BryceW ChrisS ChrisL BrianW MattJ ScottS CraigC and MarcS.
Excellent noon class today!!!! Great coaching from Kelly and bullying from Bob as always!!!!
Volume:
Muscle up progression work
Bench @ 185 2×8, 1×11 (AMRAP)
Strict pull ups: 2×8, 1×13 (AMRAP)
Metcon Rx’d: 4:40
Great to see all the nooners!!!!!
I bullied no one today.
Actually didn’t speak until spoken to,
and even then only in hushed tones.
Muscle ups, bench press, pull ups,
yada yada yada.
WOD rx’d @5:25. Ahead of 6 minute goal,
but behind most other people. I will
continue “No Bully Tuesday” and not mention
by name people who scaled for no reason, then
smoked the workout
Technique:
Muscle up progression
5×5 bs @120
Totally dogged this one :( . Scaled to stay on the bar (crappy grip strength). I wanted to be strict about the standards and be consistent. Should not have scaled.
5 Rounds for time of:
5 Burpee Box Jumps 16″
6 Toes-to-Bar
Time: 4:30
As my penalty, the noon boys called me out ( no names..Bob/Andrew) made me do 25 ttb post workout ( 2 min ). So my actual time should have been 6:30 if I did the work out correctly.
3 position snatch (floor, below knee, above knee), heavy single – 215#
Just needed to get the legs working again as they were still sore from this past weekends 10 wods of fun. Felt better than expected as the weight got heavier
5 rounds:
5 burpee box jumps @ 20″
10 toes to bar
TIME – 3:59
Learning to not pace short wods like this one and “redline” it so after 3 unbroken rounds of ttb’s I was reduced to 3s & 2s which felt odd for me but need it in order to grow and push my ceiling higher
Still struggling to get muscle ups technique, after crossfitting for a year I’ve only bought rings last weeks. Bar muscle ups is not a problem.
WOD finished in 4:08
@ 12 O’Clock Bully, you should be true to yourself, you’re more fun that way. I thought you were way too nice today.
@JK – Order the Tony costume now.
http://www.wholesalehalloweencostumes.com/7102M-banana-adult-costume.html
^^^^^^^^^
Maybe that should be what replaces the tutu this year…Marginal Elite info coming soon.
Volume: muscle up work. Still only have kipping.
Bench @ 245: 2 X 8, 1 X 10
Pullups 2 X 8, 1 X 9
Metcon: RX @ 5:14
A1) Muscle up work–
5 strict then 8 and 7 kipping. One of the few perks of being lighter, these felt good.
B1) Bench 3×8
Did 210# on set 1 (accidentally), then went to 200# as prescribed for sets 2 and 3.
B2) wtd Pull ups 3×8 @ 1 pood
Metcon–4:45. No gas tank right now. Had to move really slow throughout on this one to keep going.
D1) 4×12 incline DB press @ 55# DBs
D2) 4x:30-:35 wtd chin above bar hold @ 35#
MU’s
5 strict – unbroken
3×5 kipping – unbroken
Bench press
2×8 @ 185
1xamrap @ 185 for 7
Rudy and Bdub tried to fix my form before amrap and I fucked it up.
Dead hang pull-ups
2×8
1xamrap for 12 reps
WOD Rx
5:54
So blah!
TECHNIQUE
A1 Muscle up prgressions 5-5-5 (first time doing these. felt awkward)
A2 Back squat 5-5-5 (works at 67; still working on keeping my chest up)
5 Rounds for time of: (7:06)
5 Burpee Box Jumps (16″)
10 Toes-to-Bar (did knees to chest. weak.)
4 pm.
Thanks to Rudy for muscle up progression help.
Metcon: 5:38 (kte).
And as always, a good time chatting it up with Devin and Shirtless Sue.
Good energy tonight. Muscle ups are improving every week…
A1. Muscle Ups: 11 Total (PR)
8 Strict 4×2 (no failed attempts)
3 Kipping (strung 2 together for the first time)
B1. Bench Press 3×8+ AMRAP = 10
B2. Pull ups 3×8+ AMRAP = 10
Metcon: 4:22
TTB unbroken the first 2 rounds then a little messy after that. Kept moving pretty fast and getting back on the bar without resting in between reps.
Technique
Back got tight on a warmup set of 95#, had to roll out to get it back to workable.
WOD 7:59
Was only in front for the first round. Gassed pretty quickly on this one.
Disrupted Coach Karen’s skill session by inciting a bar muscle-up off between Kurt and Jeremy. Sorry, Coach Karen; got too excited with the new Speal bars.
A1. 3×5 Muscle Ups on the trainer
B1. Bench 8×85#, 8×80#, 11×80#
B2. Pull-Ups 8-8-11 red band
Metcon – 6:08
I should pay more attention to the blog and the white board. I got it into my head that this was an 8 min amrap, so I paced myself out with a lot of little breaks. I didn’t get that it was 5rft until everyone started shouting time. Duh!
A) Worked on strict muscle ups – still don’t have it.
B1) Bench Press @ 125# – 8,8,10
B2) Strict Pull Ups 8,8,8
Metcon: 6:22 RX’d
Strict mu- struggled but got 5 singles.
Kipping mu- first time being able to string more than 3. Went 5,5,5,5
Bench press 2×8 @ 175# Amrap = 12
Strict pull-ups 3×8
Metcon: 5:32
Was gonna push the ankle but after warming up decided not to. Subbed 7 burpees for burpee box jumps. T2B were unbroken till round 4. All downhill from there.
In Arkansas….
Volume:
Tried some strict MUs, still evading me. ~10 kipping singles
Bench 2X8 @ 105# AMRAP at 10 (after GLI, need to work on bench press more!)
Strict Pullups: 3X8 (last sets were 5-3)
15 min AMRAP
4 Power Cleans 110#
7 CTB Pullups
10 Box Jumps 20″ (with a full extension on the box)
9+4 Cleans. Had some small hand mishaps this weekend, so that affected the cleans and pullups a bit.
A- muscle-up skill work
B1- bench press 3 x 8 (185) amrap x 14
B2- pull up 3 x 8 amrap x11
Conditioning – 5:19
D1- cg floor press 3×10 (135)
D2- chin-ups black band 3×10
Felt a little beat down on this today. Looking forward to a rest day tomorrow.
4pm’er with Coach Bryce/Kelly.
Strength: MU’s@ 3 strict, then 5 and 3 kipping.
-cut myself off after I felt lots of pain along my right wrist, near my pinky. Will see….
Bench@ 155 (7amrap)
Metcon:5:49
-TTB caught up to me in 3rd rd.
Post:
4 x 10 Incline DB Press @ 30
4 x :30 Chin Hold over Bar
Also, the CFC basketball team made it’s debut tonight with a 89-21 win. We may have entered the wrong league, but it’s fun to play again.
Muscle ups…just tried to get a feel for what they’re like.
Back squats….with some interesting tips from Coach Gina finally was able to see a different perspective. It felt wholly unnatural, but maybe it will be better from now on. 70#
Metcon
BBJ @ 14″
TTB were really like 90degree angle swing things.
7:11
Off to San Fran for work.
Work has been crazy the last couple weeks so getting a workout in has been tuff. Hit the 5 pm class today under the tutelage of Coach Bryce, thank you sir.
Volume:
MUs 24 total.
bench #195×8, #185×8, #185×8 – messed up and did 82%
Pullups weighted – 3×8 with 1.5 pood
Metcon RX – 4:02…TTBS caught up to me.
Post with Brett:
D1 – incline DB press 2×12 @ 35, 2×12@ 55# DBs
D2 – wtd chin above bar hold 4x:30-:35 @ 35#
Bench Press
AMRAP @ 250 = 4 reps
AMRAP dead hands = 7
Workout: 6:30 (came out of the gate blazing fast, but then remembered I was kind of fat)
Highlight of the night was watching Megan (sp?) start off her burpee box jumps with a box jump and then her turning as bright red as her Indiana shirt as we all cheered her on.
A Muscle-up work: wasn’t able to get any strict MUs, strung together 1 set of 3 and 3 sets of 2. Also tried some bar MUs. My kip and pull was definitely high enough, just was limited shoulder mobility for the turn over.
B1 Bench Press: 3×8 @ 225#
B2 Pull Ups: 3×8 @ BW
Cond @ Rx: 7:06
Squat 205 5×5
14″ Box squat (in briefs) 315×2, 365×2, 395×2, 405×2
Some Yoke walks
Deadlift form practice 315, 365, 405 (trying to learn to keep shoulders behind the bar)
3 hours later
Kelly easily talked me into a metcon. Modded todays:
5 rounds for time:
7 TTBs
7 Burpees
5:07
Kel, Thanks for saving me from myself and suggest I do 7 burpees instead of 10! Also for talking me into a metcon.
Wod RX’d,
10 TTB
5 Burpee box jumps 20″
Me- 06:22 did first 3 rounds in 02:40 then died WTF
TTB become 1′s and 2′s
Vlad 04:22 he smashed me and let me know it.
8pm WOC w/ Coach Gina
TECHNIQUE
A1 Muscle up (scale to ability – tried some stuff with a band but mostly stuck to pulling up from my knees. have a hard time imagining i’ll ever be able to do a muscle up! lol)
A2 Back squat 75-105-125 (knees have been bothering me so I kept the weight moderate)
5 Rounds for time of: (8 minute cap)
5 Burpee Box Jumps (16)
10 Toes-to-Bar (more like KTW)
time = 7:31
been sick since Friday so I just tried to stay an at even pace for the burpee box jumps to avoid a cough attack. No rep’d myself 2x as I didn’t get my left foot on the box all the way. “TTB” were broken up into 4-3-3 most rounds – just couldn’t stay on the bar.
Skipped muscle up work to take it easy on the wrist
Back Squat – 125-130-135
Metcon Mod
10 jumping lunges
5 box jumps
6 TTB
5:14
No grip and no kip continue to make TTB tough for me.
Volume work
2×8 Bench press at 75#’s
1x AMRAP 12
2×8 pullups black band
1xAMRAP 12
Metcon
Scaled to 7 ttb
All TTB unbroken except for the last round
6:02
Had to skip the post to go take someone’s appendix out, will have to come in to make it up tomorrow
A1: Muscle up progression
A2: BS @ 115-135-135
I definitely can tell a major difference after not back squatting regularly for the last few months. Sad.
Metcon:
5:10
Scaled to 6 TTB.
3x30s Chin over bar holds
Practiced handstand holds/walks