VOLUME
Rest day
TECHNIQUE
For time: (14 Minute Cap)
Row 500m
BW Bench 30 reps
Row 1000m
BW Bench 20 reps
Rest 6 minute. Then:
10-8-6-4-2 reps of: (10 minute cap)
Hang Squat Clean (155/105 or 60% of Clean)
Box Jumps (30″/24″)
CrossFit Chicago In-House Olympic Lifting Meet!
-Bryce Wood
CrossFit Chicago is giving you the chance to showcase your skills in Olympic Lifting. We’ll be hosting an in-house throwdown where you’ll get to compete with fellow CFC’ers in the snatch and clean and jerk. Since the Olympic Lifts are a high focus of ours in the technique and the volume programs, this will be a good opportunity for you to show what you’ve been working on during your time at CrossFit Chicago.
When? January 26th. Registration and weigh-ins will begin at 8:00 am or Friday with a CrossFit Chicago coach. First lifts will begin at 8:30.
Who? Any and all members of CrossFit Chicago. You will be placed in the meet by the weights you’re lifting. We’ll then determine upon conclusion the winners of each weight classes.
What are the weight classes?
Men’s classes are:
56 kg (123 lb)
62 kg (137 lb)
69 kg (152 lb)
77 kg (170 lb)
85 kg (187 lb)
94 kg (207 lb)
105 kg (231 lb)
and over 105 kg (231 lb)
And the women’s are:
48 kg (106 lb)
53 kg (117 lb)
58 kg (128 lb)
63 kg (139 lb)
69 kg (152 lb)
75 kg (165 lb)
and over 75 kg (165 lb)
How long will the meet last? That part depends on you. We’ll be running a men’s and women’s platform throughout the meet. Depending on how many of you sign up, we’re hopeful for as many of you as possible.
Will we still be running regular class on Saturday? This will take place of all classes that occur on Saturday. The meet will consist of three attempts at a max snatch, and three attempts at a max clean and jerk. The back room will be used as a warm-up area.
We will also be looking for volunteers for judging, weigh-ins, weight changers, set-up and tear-down. Please email bryce@crossfitchicago.com if you’re interested in volunteering. Please post any questions to the blog!
HQ Wod:
30 hspu
40 pullups
50 kb swings @ 1.5 pood
60 situps
70 burpees
TIME – 10:21. weighed in at 210# this am which is chunky for me so the expected sub 10 mins on this one didn’t happen. i’ll get it in gear soon enough diet wise so that i can make the 94kg class for the oly meet
A1. EMOM snatch 6×2/arm #70 DB
B1. Dead lift 3×8 #275 (going light today. Should have been @ #340. Just being a little cautious about my back this week)
Conditioning:
10-8-6-4-2 reps of: (10 minute cap)
Dumbell Hang Squat clean @ #55 per arm.
Box Jumps 30″
Time=5:57
Row/bench (115#) – 10:24
Hang squat cleans (125#)/box(30″) – 6:24
Great all around workout.
Congratulations to both rec teams that played this week. Bowling team had a solid performance and the basketball team destroyed their opponents. Again great Kobe guys and gals.
Side note. I look forward to this in house meet. Should be fun.
Would definitely encourage those who can make it to participate in the Oly Meet–from doing one before it’s a great time and good experience in terms of competing in an Oly-style format versus the Open or regular Crossfit workouts.
HQ WOD w/ Alex:
30 HSPU
40 Pullups
50 KBS
60 Situps
70 Burpees
Time: 11:20
Burpees took longer than I would’ve liked but good practice having these at the end of the workout. Have cut out bread/rice during the weekdays over the last week and still trying to get over this cold, but felt decent today.
from CrossFit O’fallon
row/bench #225 12:55
10-8-6-4-2 155 hang sqt clean/ box jump 7:32
Row/Bench (55#)
Rows felt decent overall. Of course I forgot all the tips I learned from the rowing seminar!! :/
Forgot my time for this first part-I think it was around 11:30
Hang Squat Cleans (55#) Box Jumps (20)
I only did Hang Power Cleans as going into a full squat this morning during warm up was not feeling right.
9:00 flat (finished at 25:00 for the whole workout)
Way to go LJ in your second class!! Hope to see you soon!
Technique:
Row/Bench Press w/ 145#
11:20 Solid effort. Row felt strong, haven’t BP’d in a while but was okay with the weight.
Metcon:
Hang Squat Clean at 95#
Box Jumps at 24″
Both increases for me. Previous was 75# and 20″
Felt the difference in weight for sure, but got through it. Enjoyed the struggle and thanks to all for the cheers at the end. Much appreciated.
Skill work:
Tabata DU 30sec on/off for 10 rds: 29,17,36,30,33,28,25,29,24. About +3 overall improvement.
TTB 5×5. A little more comfortable stringing these damn things.
OS & Snatch (full squat) for technique, 3×5. Need to eliminate early arm bend and not looking down on snatches.
Great work at the 6 AM class! The day’s workout looked tough!
Glen the Tabata protocol is actually 20 secs on 10 secs off for 8 rounds (or 4 mins) – much less enjoyable than 30 on/30 off. try it next time and get ready to embrace the suck…
Great 7am w/C. Bryce
Finally feeling back in the groove from vacation
12:14 @ 95lbs, my BP is awful
85lbs & 30″ box 6:something felt good today.
Fingers cross for 7am Tues & Thurs
This was a toughie!
12:18 @ 47#
500 m row
30 BP
1000m row
20 BP
10-8-6-4-2
hang squat clean @ 47#
box jump 24″
Post: Testing out my chest to bars on the awesome new pullup bar in the other room!! Much better grip hold on that bar!
3*12 ab wheel
2 mile run (figured I should start training for my 1/2 marathon next month!)
Row 500m
BW Bench 30 reps (50#)
Row 1000m
BW Bench 20 reps (50#)
Not sure what time I finished at.
10-8-6-4-2 reps of: Hang Squat Clean (55#)
Box Jumps (24″)
Was initially going to try 65# but after the row portion and upcoming 24″ box jumps, I thought my legs could use a break. Thanks Rachel for the cue on opening up my hips on the clean and not using my arms so much. Need to really work on that because I’m sure I can lift a whole lot more if I was doing it correctly. I actually liked doing 2 mini-metcons for the WOD even though it was pretty rough.
TIME: 5:38 (maybe should’ve gone a little heavier on the cleans)
*** Announcements ***
1) Holiday Party Ballots are due soon so get your votes in
2) 3/4 sleeve shirts for pre-order: http://on.fb.me/SLagvH
3) we’re running 25% off Reebok CrossFit Camo Nano shoes and our last remaining U-Form Nanos
4) We’ve got a lot of fun events coming up and if you would like to be part of the planning committee, please reach out to me.
Also – I’m headed to CrossFit E-Town (Evanston) can carpool if anyone wants to do this event: https://www.facebook.com/events/331414053633052/
WOD is nasty:
“Tyler Bear”
1213 M Row
10 Push Jerks (155/105)
35 Box Jumps (24/20)
8 Cleans (155/105)- full squat
20 Toes To Bar
22 KB Swings (32/24 kg)
3 Snatches (135/85)- Full Squat
Who is Tyler?
Tyler is a 22 month old little boy who has been diagnosed with a Wilm’s Tumor. He has had surgery to remove the tumor and the kidney it was attached to. He also has a lump on one of his lungs. He has been fighting the good fight and has recently started his 6 month treatment of chemotherapy.
11am’er w/coach Bryce.
Pre: 1.5 mile(treadmill) @ 12:00
Strength
A. 6×2 squat snatch@ 120(.75)
-failed rep 2 in rd 3. Got out of my heels.
B. 3×8+ dead lift @205 (.725)
-12(Amrap)
-felt my grip go to early on Amrap. Get some wraps!
C. Metcon @ 115 7:00
-as a short Asian, the height of the boxes matched me at eye level, which was intimidating. So, big arm swings and step downs per rep. Not that efficient but I was consistent.
D.Post
1.4 x 25 back ext (orange)
2.4x 4/per leg single leg squats/pistol
Heading West to the Rockies….
Not going to lie, when I saw this workout when I woke up this morning, I almost turned the alarm off and went back to sleep. It looked horrible. Fortunately it wasn’t as bad as I thought because I was able to pace myself well on the rows.
500 m row, bench @ 53#, 1000 m row, bench at the same: 11:36
10-8-6-4-2
Squat cleans @53#
Box jumps @ 20″
5:51
Nice little nooner today!
Row 500m (1:59.1)
Bench 65# 30 reps
Row 1000m (~4:18)
Bench 65# 20 reps
Time: 9:51
Weight was good on the bench. 70 would’ve been okay, too. Definitely not body weight :o)
Wasn’t aiming for a PR on my rows. Kept a steady pace with a power ten thrown in on each row.
Rest 6 minutes. Then:
10-8-6-4-2 reps of:
Hang Squat Clean @65#
Box Jumps 24″
Time: 5:47
Legs were still feeling the rows. Should’ve picked up my pace a bit on the HSC. I paused too much between reps on the 10-8-6 sets. Per usual, I’m slow at 24″ box jumps. I’m happy I didn’t scale them though.
FYI: The new bumper plates are a little greasy around the ring in the center. Try not to wear white and hold them up against your body…
Paleo Fit Meals is an absolute TOTAL RIP OFF!
half a link of sausage sliced with one hard boiled egg for $8.50????
Are you kidding me?
you can buy a package of sausage (probably 6 sausage links) and a bag of 12 hard boiled eggs for under $8!!!!!!
DO NOT WASTE YOUR MONEY!
That Paleo Fit Meals is a total joke!
Radis is pissed…
Hey Golden Domers… uh oh.
http://deadspin.com/5976517/manti-teos-dead-girlfriend-the-most-heartbreaking-and-inspirational-story-of-the-college-football-season-is-a-hoax
First you guys get absolutely embarrassed on a national stage and now this… Man, could things get any worse?
@ Radis
Also, I do not think we are their target demographic (We being men over 180lbs who want to lift heavy things and crush the skulls of our enemies.)
@Crossfit Gambit (St. Louis, MO)
WOD:
5rds
7 OHS (95#)
14 Box Jump Overs (24″)
7:45
Tired, and box jumps were slow but just chipped away.
Post:
Tuesday’s Volume Work
Muscle Up work
Bench @ 195# 8 – 8 – 8
Pullups 8-8-8
Nice job Jenelle on CTB!!!
Row 500m around 2:00
BW Bench 30 reps at #55
Row 1000m about 4:15
BW Bench 20 reps
Total time: 10:28. Super slow on the bench presses. Good speed on the rows.
Rest 6 minute. Then:
10-8-6-4-2 reps of: (10 minute cap)
Hang Squat Clean (#60)
Box Jumps (24″)
Nice workout! On a side note, is there going to be rowing classes starting up soon?
EMOM 6 X 2 power clean @195
Back squat @225 – 2 X 8, 1 X 10
10-8-6-4-2 of hang squat cleans @155, 30″ box jumps
Time: 8:31
Active Rest Day
500m row
30 bench press at 155 (20;10)
1000m row
20 bench press at 155 (12;8)
8:58
I should have gone heavier for bench,
Probably 175
Sorry for the rant on the paleo meals but they are extremely expensive for not a lot of food. It’s not a joke it’s actually real food it’s just that there is barely any food that you get.
I’m done now
Great job Randy and Val on the massive 5pm class
Did WOD #2 first
10-8-6-4-2
135# hang squat cleans
30″ box jumps
6:07 – all unbroken, steady on the box jumps with a step down
WOD #1 with tricep push-ups
500m row
30 push-ups
1000m row
20 push-ups
8:09 – hamstrings were shot going into it so rows were around the 2:00-2:07 mark
30: 20-5-5
20: 10-6-4
10K on treadmill ~ 44:55
Kept a nice easy pace throughout. I was shooting for under 45 minutes and I got it!
Did the first part with tricep pushups 9:50
Rowing and I are not friends…
55#hsc
20″box
7:31 did a lot of staring at the bar and the box. Legs were definitely shaky. Great job coaching that huge class!
A1) Deadlift 3×8+ @ 315#—AMRAP set 14 reps
B1) 6×2 Hang full snatch EMOM–135×2, 145×2, 155×2—Kept it light as I am weak balls right now and my form wasn’t clicking. This wasn’t pretty.
500m row
30 body weight bench @ 170#
1000m row
20 body weight bench @ 170#
12:12. Ehhhhh.
Sub 9 on this by Scott is sick, even if he went light.
10-8-6-4-2
155# squat clean
30# box jump (full stand with both feet on box at top)
7:19. This was an abomination. Body was exhausted right from the start. Should be a 5 min workout. Only way to go is up! right???
@ Fat Aspen Boy
The Paleo meals seem to be doing you wonders, 8:58??? Looks like you just need a little fire lit under your ass before you workout.
I will tell you what happened. I was going to CFC everyday as I always do last week and noticed that a few people weren’t showing up. I became concerned and worrried due to their abnsences and to my nerosis and my old age. And then started to feel kinda blah and down due to the absences of many wonderful CFC’ers.
Then to my great dismay I became depressed to know that these few people were very sick. So sick in fact that they could not even make it to CFC. My depression set in.
But then out of the blue, these people who were sick, walked right through those glorious front doors of CFC!
At that moment I became very happy to see them and to know they were feeling much better and healthy.
Right then and there I became filled with joy and did notice a small spark that was lit under my ass. This spark turned into a great big flame and I was so excited to WOD.
It’s the well being of my friends that resurrected my competitive juices.
So now that I know these peeps are better and almost fully recovered, I can put that flame out under my ass due to the excruciating pain it puts me in and go back to my normal bitching and moaning about how fricking sore I am and how hard the wods are.
Good to have everyone back!
Oh yeah! 8:58 is pretty bad ass for an old fart! But I did go pretty light on the bench. I weigh 195, I know crazy! I look like I weigh 175, right?! I’m a big dude!
Needless to say, there is no way i could have banged out 50 reps at BW. Plus the 50 reps scared the hell out of me. So, 175 seemed frightening as well, therefore I settled on 155. I ripped 20 reps really fast and banged out another 10 quickly as well. at that point I knew 155 was too lite.
Btw, the only rest I took on the bench was to save Ben’s life as he was weeping helplessly for assistance as the bar was making an indention to his chest on a failed rep. That super hero feeling that came over me by saving my friends life also helped me achieve my sub 9
The old man will take it!
Like I keep trying to tell Kelly, I’m really good when I want to be! Ha!
Big class = no BP for the WOD. I almost cherry picked today, because the BP is the weird cousin I avoid at family reunions. Could never figure him out, and he makes me uncomfortable. And he always smells like chlorine. Plus, he’s really heavy. I’ve said too much.
Anywhat:
10,8,6,4,2
HSQ @ 135#
30″ BJ
7:24
500m row
30 Push Ups
1000m row
20 Push ups
8:27
WednesdayJanuary 16 2013
CrossFit Chicago In-House Olympic Lifting Meet!
163381_10151184031595213_192543538_n
VOLUME
Rest day
TECHNIQUE: 27:01
For time: (11:01)
Row 500
Plate push ups on knees 30 reps
Row 1000m
Plate push ups on knees 20 reps
Rest 6 minute. Then:
10-8-6-4-2 reps of: (6:01)
Hang Squat Clean (42lbs)
Box Jumps (16″)
Massive 5 pm, kudos to randy and Val for keeping us all in line and moving through a long two part WOD
500m row
30 Push Ups
1000m row
20 Push ups
7:14
Push ups, did 25-5 and 20. The 1000m row was like a slow torturous death march……..
10,8,6,4,2
HSQ @ 135#
30″ BJ
7:59
Being that a 30 inch box is about half my height, I was able to get some good air. Thanks Randy for no repping me on my 2 set……grrrr.
HSQ was good, moved well, but the 10-8 rd was a grind. Still a little sore from Monday squatting.
Nice work to Randy and Val tonight at 6p for keeping all of us moving. I appreciate your flexibility to let us give the bench a shot and I most certainly appreciate Randy giving me an emergency spot on #30 in round one!
500m-30-1000m-20 at body weight 160: DNF. Had six reps left on the bench. Lost a little time in the logistics and on rep #30 (see above), but really should’ve finished this in time.
Then I totally dominated the six minute rest period.
Part 2 at 115#: 7:33. Was thinking 135# going in, but thought better of it. And for the record, full-foot 30″ box jumps are a pain in my tush. Hard to get a rhythm that way and BJ’s are all about rhythm, right JoeP?
Made up Mondays volume
Power Cleans: 6×2, 145-145-145-155-155-155
Back Squats 2×8 @ 185; AMRAP for 10
EMOM for 16 min
Evens: 5 Front Squats @ 85# (I admittedly sandbagged this weight a bit)
Odds: 10 bar facing burpees
then…
100 squats
100 push presses at 55#
100 DUs
10:05
Push presses were tough! First 25 unbroken, then 15 and then sets of 10 for the rest.
Row 500m
30 push ups
Row 1000m
20 push ups
11:08
10-8-6-4-2 reps
Hang Squat Clean (105)
Box Jumps (24″)
6:06
Long day at the office and it showed. I have only estimates of my times.
10-8-6-4-2
bj at 24″ (no repped twice on the last round)
hsc at 63#
finished between 5 and 6 minutes, all squat cleans unbroken so I should have gone heavier.
row 500m: I think around 1:59
30 plate push-ups on my toes
row 1000m: very slow, around 4:25 I think
20 plate push-ups on my toes, broken into 2s and 3s
finished somewhere between 10 and 11 minutes
Thanks so much to the 5 and 6pm classes for their focus, hard work and cooperation! Randy and I had our coaching heads in high gear. Always fun coaching with Randy.
Back Squat 3×8 @285#
Bar Muscle Up work…got my first two ever.
Kudos to Cam as well on his first and then some.
Then I joined Carrie and Kelly for Nasty Rudy wod:
3rds: 50 air squats, 15TTB, 15HPC@135
9:28
Everything was unbroken except for the 3rd set of ttb (8-4-3). My lower body is still a little beat up from this past weekend, and the squatting beforehand did not make this any easier…but fun nonetheless. Nice work Kelly and Carrie!
Absolutely love that picture of Stephanie and Val!!
Work on my snatch technique today. Worked up to 115# on power snatch, failed at 120#. My form is horrible and really paralyzing me from going anywhere. Will focus on oly lifting twice a week from now on.
WOD modified Nasty Girls aka Nasty Rudy
3 rounds: 50 air squats, 15 TTB’s and 15 HPCs. Time: 9:45
Grip was gone on the last set of TTB’s.
Grip and Oly lifting are definitely my weakness!
@Bryce
Isn’t 106# as the low weight class a little heavy? That disqualifies a lot of ladies from the event. I think my Snatch PR is 90# and my C & J is 100#.
Karen – I believe that’s body weight class.
Did Thursday’s Volume workout since I’ll be out of town Friday-Sunday.. Vegas baby!
A – Power Snatch 6×2 EMOM 6×2 @ 135
B – Deadlift 3×8+ @ 155# AMRAP=12
Conditioning: 10-8-6-4-2 of 135# Cleans and 30″ BJ
Time was somewhere between 6:00-6:30. Most of my cleans where in the 1/4 – 1/2 squat range. After squating on Monday and Deadlifting prior to this, I was ok with not doing full squats. Should’ve done the Rx weight though.
10-8-6-4-2
Hang Squat Clean w/ 30# DB
24″ box
3:55
DBs were probably too light, 35# would have been right. Box jumps were unbroken.
500M row
30 bench press w/ 25# DB
500M row
20 bench press w/ 25# DB
9:40
Continuing to mod until the wrist feels better. I think it might be a couple weeks :(
TECHNIQUE
Row 500m
30 triangle push ups
Row 1000m
20 triangle push ups
Time 9:18
10-8-6-4-2 reps of:
Hang Squat Clean (65#), unbroken
Box Jumps (20″)
Time 6:54
My legs were shaky after the rowing and I didn’t trust myself with the 24″ box :( next time…