VOLUME
A – Power Snatch + Hang Power Snatch EMOM 6×2 (@ 75-90%)
B – Deadlift 3×8+ (72.5%)
TECHNIQUE
Rest Day or Make-Ups
10-8-6-4-2 Reps for time of: (10 minute cap)
Hang Squat Clean (155/105 or 60% of Clean)
Box Jumps (30″/24″)
Post time to comments.
This time last year… Sommer wrote on Asthma.
Step Outside the Box!
-Adam Campisano
The Crossfit Games Open is rapidly approaching and soon enough we will find out if all of our hard work and training is going to pay off. Many of us at CrossFit Chicago have been training very hard in preparation for the Open. The Open is a great event for all of us to compete in as it is a five-week long event where all of us in our community lay our blood, sweat and maybe some tears out on that rubber floor.
As great of an even as the Open is, it only happens once a year. That’s why I think it’s beneficial to register and compete in other events as well. Competitions (such as this past weekend’s Great Lakes Invitational) expose where I need work as a CrossFit athlete, but more than that, it reminded me how great it is to come together as a community.
This is the first team event that I have ever competed in outside our box, and what a great time it was. Myself, Bryce, Kelly and Carrie were on CFC1. Kurt, Joel, Steph and Val were on CFC2. Alex, Erin, Gina and Elizabeth all competed as individuals.
Solid performances were given by everyone, and I mean everyone. Whether it was watching Joel power snatch 165# and rep out overhead squats like a machine…Kurt throw up 19 bench press reps at 225# (he would’ve had 20, but one was no rep’d)…Carrie rep’d 17 on the bench press at 125#, Bryce was a thruster monster in our second event, Kelly killed the HSPU’s and CFC 1 went unbroken in the last event, which was quite the feat…I honestly loved seeing the look of pure exhaustion on all of our faces and the mental battle it took to not drop that f*cking bar…it was incredible.
Watching Alex look like he was taking his time and then blow by everyone as usual. Erin kicked ass on her events even while having time to dance to Flo Rida “Low” in the middle of her workout. Gina (while smaller than most girls there) had more heart and pushed herself faster to the Bar Muscle Ups than any other girl in her heat. Elizabeth took first in her heat in the Sprint/Front Rack Lunge workout…and there was not a face in the crowd that did not have the biggest laugh/smile on their face when Val jumped into Steph’s arms like a baby koala during the partner carry wod.
The stories from this weekend’s competition as well as the dinners, strategy discussions, team snuggle time, crazy laugh sessions, and loss of your voice from cheering on your teammates will live in my heart for a long time. So, if you are interested in any upcoming events and might be on the fence, just do it. You will not regret it. You will be a better athlete because of it and you will have some great memories along the way.
Team snuggle time??????
Now that sounds like wicked fun!
Power & Hang Power Snatch 75-90% EMOM 6×2 @ 115, 2×125, 2×130, 135
DL 72.5% @ 265 2×8, 1×11
Metcon: 6:17
140# (60% of Clean), 30″ box jumps
Paleo Fit Meals- new in fridge
I just ate a PFM cookie and it was delicious!
Also had some Chicken peppered sausage which I want more of immediately- so good
Crossfit AMRAP….crystal lake
20 min to find 5 rep max: bench press ( sore from yesterday’s WOD)
10@ 35#…5@ 55#. 5@ 65#. 1@ 70#
21-15-9
Burpee box jump 20″
Sumo deadlift high pull. 55#
8:52
Post 3*12 GHD sit-ups
Attempted to make up the strength work for this week all at once and was partly successful
Deadlift, 3 x 8 reps @ 380#, no amrap set
Bench Press, 3 x 8 reps @ 205#, no amrap set
Plan was to do my front squats as well but the legs had no juice this am so I’ll probably just get in the hsc/bj wod later tonite to work them out a little more. May take the weekend off and just yoga/swim as it may be my last extended break til Regionals
Nice write-up Adam! Was definitely cool to see all the pictures of everyone competing last weekend (the Steph and Val pic was priceless). Hoping to be healthy enough by March to have at the Open–would definitely encourage everyone to sign up as it’s a lot of fun each year.
Volume
Pwr SN + HPC: Just worked up to #155 today
Skipped DLs due to back
Metcon: “30 box, #155, Hang Squat Cleans for first 5 reps, Full Squat Cleans for remainder
Time: 7:57
Decided to go full squat cleans and not put myself out for a few days. Just took everything slow on this one.
Cash-Out:
10 min, EMOM
5 TTB
10 WB
If anyone wants to see some pictures from the GLI3: http://cfingli3.shutterfly.com/
For those that might not be ready for an all-out CrossFit competition, I would highly recommend participating in CIRC (Chicago Indoor Rowing Championships). It’s super low-key, but provides a great opportunity to hang out with people outside the box and still compete.
CIRC is coming up soon, right?
That must be a damn good cookie for Mo to post on the blog about it ha. PS whole foods 365 brand oatmeal cookies with a glass of milk is a small slice of heaven and while you’re at it the meatball marinara digiorno pizza is epically good for a frozen pizza if you’re looking for a good gameday snack this weekend
Guest appearance at the 6am this morning.
I consider myself a morning person but my energy level kind of sucked this morning. I worked out over at Atlas Crossfit last night from 7-8:30 doing some circuit training class with a friend and I don’t think my body was fully recovered less then 10 hours later for another push.
A1. Snatch 6×2 EMOM: 105#
One rep at 115#, but just wasn’t feeling it. I snatched last Sunday after Crossfit yoga with Melissa and it felt so much better that time. The mobility work pre workout made a huge difference.
B1. Deadlift 3×8+ 245# AMRAP = 9
C1. Metcon 125# HSC
6:15
I should’ve gone 10# heavier on the cleans. Unbroken throughout, but nothing particularly fast.
HAPPY BIRTHDAY MO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Everyone make sure you give her a shout out today, along with presents. Don’t work too hard this morning ;)
Volume
2 EMOM Snatch / Hang Snatch @ 135
3×8 Deadlift at 295
Metcon Rx’d
7:05
April 16th 2012 – First Crossfit class for me ever and with CFC “Cindy”
10 rounds 10 Press ups
January 17th 2013 “Cindy”
17 rounds 5 pressups, really happy with this I felt great and am noticing my strengths and gains from guidance and training regimen from CFC.
Pullups Unbroken
Pressups Broken (cost me in later rounds)
Squats Unbroken
Happy birthday Mo!
Happy birthday, Mo!
Since it’s your birthday I will now forgive you for not being able to tell the difference between me and my brother.
Dougie what are pressups? Never heard that term before. I assume it’s synonymous with pushups since you did Cindy but I keep picturing you doing strict presses w/an unloaded barbell when I see pressups which can’t be right.
Happy bday Mosephine. Bday wod: 7 rounds: 10 wall ball + 10 power clean + 10 burpee you choose the loads. Go get it!
Happy Birthday Mo!!
@ Alex Press ups are Push ups you are correct, British Military term.
Slowly getting there with terminology, I do say Cab instead of Taxi hahaha.
@ everyone,
Is anyone interested in buying a brand
new food dehydrating machine. Only used once,
$250.00 value, will sell it for half price.
Contact; Terry0736@aol.com
Merry Birthday Mo!
Row 500m
BW Bench 30 reps
Row 1000m
BW Bench 20 reps
Rest 6 minute.
13:19
Bp@95
The first set of 30 went fairly well, (20, 5,5) But the second set did not go as well… Arms died after the first 5(5,3,2,3,2,3,2)
10-8-6-4-2 reps of: (10 minute cap) (5:35)
Hang Squat Clean (155/105 or 60% of Clean)
Box Jumps (30″/24″)
Set the bar at 95 and changed it last minute to 75, I was very intimidated by the weight, and those boxes were as tall as me!! Finished @5:35 probably could have done more weight
Keep forgetting about that new leaf I’m supposed to be turning over by posting. But since yesterday’s WOD is substantially the same as today’s, I’ll post late:
Pre – hamstring mobility work. One day I’ll be able to touch my toes.
10-8-6-4-2 Hang cleans and box jumps. Hang cleans at 105#, box jumps at 24. Time was around 8:25 I think. Struggled to get my elbows through on the hang cleans at the end. Box jumps felt fine but sloooow.
500 m row / 30 plate push-ups / 1000 m row / 20 plate push-ups. Can’t remember my time – between 10-10:30.
Happy Birthyday Mo!
Thanks for the Birthday wishes!!!
@ Jim- it was dark and you were far in the distance- and you just got the same hair cut as your bro, so….
@ Mo – happy birthday! I had no idea when I saw you today.
After 9 days off with the flu I finally had enough energy to come in for a workout. Don’t worry, I’m not contagious anymore. Just wanted to MOVE after laying on the couch for over a week.
Technique: 1RM Power Snatch
Worked up to 80#. Was enough for my first day back. Then did Monday’s AMRAP so I could take breaks when needed… and I needed them.
10 min AMRAP
30 DU
15 Power Snatch @ Rx (55#)
3 rds + 1 PS
took a lot of breaks but was just happy to be there and breathing hard. So many cobwebs to clear out.
Hope to be back tomorrow if I haven’t worn myself out completely. This flu sucks!!!
Hey guys–random heads-up for any data nerds who are looking for jobs: My team is looking to hire two more analysts. Equal parts qualitative/quantitative, and you should be comfortable doing lots of writing and occasionally giving presentations (at conferences, to clients, etc).
If anyone’s interested in details: lizziecfriend at gmail dot com
Made up technique from yesterday:
500 m row // 30 bench press (@45#)
1000 m row // 20 bench press (@45#)
11:31 – I think this is the reason I was shaking while applying eye makeup this am!
Metcon:
10-8-6-4-2
HSC’s @ 55# (10# more than rx but my 1 rm is off)
Box Jumps @ 24″
7:19 Thanks Rachel for the tips during this! In my fatigued state, not all might have happened every rep, but will remember them for future wods!
PS Happy Birthday Mo!
500 m row
30 bench press – 50#
1000 m row
20 bench press – 50#
11:21 (I think)
10-8-6-4-2 Reps for time of:
Hang Squat Clean – 55#
Box Jumps – 24″
6:24
I felt good this morning. Must’ve been all that Pequod’s I ate for dinner last night. I think I used the right amount of weight that was difficult for me but still able to keep a decent pace. And Rachel kept us moving, and got us finished and cleaned up by 7:00, and I actually made it to work on time. Great start to the day!
Made up yesterday’s technique work:
500m row
30 bench press @55#
1000m row
20 bench press @55#
11:09
* thank goodness I squeezed out the 30 bp’s in 12-10-8 b/c my 1000m row was slowwwwww. Went from a 1:49 pace in the 500m to a 2:09 in the 1000m, yikes!
10-8-6-4-2
hang squat cleans @60#
24″ box jumps
6:26
*thanks Rachel and Kacey for convincing me to do the 24″ box jumps. I really wasn’t feeling it today and was afraid to not meet the time cap. I guess I should have gone higher on the cleans, but I stuck to about 55% of my 1RM squat clean for fear of not finishing b/c of the box jumps.
Speaking of CIRC, does anyone know the dates? Is CFC competing? Are we going to do a training program like last year?? Thanks!
Happy Bday mO! You deserved that cookie, even if Fat Aspen Boy thinks it was too expensive.
P.S. New rule, anyone with Aspen in their moniker can’t complain about the price of uppity meals delivered to your gym.
Great write up, Adam!
Happy Bday MO!
Great write up Adam and happy birthday Mo.
Made up Mondays technique. Got up to a 175# snatch but couldn’t hit the 180. Been stuck at 175 for some time.
Metcon 10 min AMRAP
30 DU
15 Snatches
RX 5 rounds even.
I really liked this one. If my darn lungs were 100% I could have had a bit more.
+2 points to JK.
@ Mo,
Happy birthday… may all your dreams come true, especially the weirder ones that involve my hairy chest.
@ Gina P
Tell your sister I said, “hey”
well I thought I was done ranting about the complete RIP OFF Paleo Fit Meals are BUT I came today and a few of my CFC peeps made it a point that I check out the new food for sale by PFT.
OMG! the most over priced food I have ever seen in my life.
2 cookies that are the size of my nuts for $5 (Im old and have really small nuts!)
How about a tiny container of greek yogurt and a mini cup full of bluberries, oh wait half of the mini cup has walnuts in it! That is $8, really??????
This has to be a joke, it just has to be!
Come on man!!!!!!!!!!!!!!!!!
I meant PFM (Paleo Fucking Mauling)
CIRC: Saturday, February 23, 2013
http://www.chicagoindoorrowing.com/
I wish I would have been around for F.A.B’s in-person rant today about PFM.
500m row
30 BP (65#)
1000m row (4.10.4)
20 BP (65#)
10:53
10-8-6-4-2
HSC (65#)
24″ Box
5:08
Happy birthday Mo and thanks for the Burpees!!!
Happy birthday mo!! I wish I knew when I saw you!!! Why are you working on your birthday!?
Great write up, Adam!!! :).
Happy Birthday, Mo. Have a great day!!
I am not sure if humble pie is paleo or not but I had a big serving tody.
EMOM 6X2 135, 135, 145, 145, 155 1/f, 155 1/f
DLS 2X8, 1X12 @ 275
10-8-6-4-2 Reps for time of: (10 minute cap)
Hang Squat Clean (155/105 or 60% of Clean)
Box Jumps (30″/24″)
13:08 or in other words DNF
I took too long of breaks and should have gone singles on the HSC right off the bat. Grip strength was a magor factor today. I had to do that weird hold the bar in the crease of your hips while you fix your grip thing everyone does when there is a burpee penalty for dropping the bar. Singles would have been a better plan.
Did Mon. Worked up to 58#snatch. 1#pr… haha. Thanks for the push Rachel!
Amrap 30du and 15ps @45#
3rds exact. .. barely…
Oh and happy birthday mo!
Snatch 6×2 @ 95-95-95-105-105-105.
DL 3×8+ @ 285. 8-7-4.
Today was horrible, I don’t think I got enough sleep and overdid it on the skill work yesterday. Snatches were ugly and felt my back start to round by that 4th DL so called it after that.
Met: 6:57 @ 110#. Broke up the 8 and 6 rounds on the HPC. Rested at the top of the squat as opposed the waist. Getting out of the squat was killer.
I was waiting to see mo-licious at the front desk for the 4pm class and she was a no show!
Mo-licious owes a shot of Woodford!
Happy birthday mO!
4th day in a row and I had nothing!
And I mean nothing!
Power Snaha
2 reps EMOM for 6 minutes
135 through out; working on speed
Deadlift
2×8 @ 315
1xamrap @ 315 for 12 reps
I was mush for the WOD
WOD
10-8-6-4-2
Hang squat cleans @ 155
Row for Cals
Just made the time cap; 9:??
OUCH! I’m so sore and so tired!
Happy Birthday Mo!!!
Finally back in the Chi after a loooooonng couple of days in Jacksonville for a work conference.
Was able to check out Crucible CrossFit yesterday with my VP.
7 Rounds:
7 OHS @ 65#
17 Burpees
27 Double Unders
15 minutes flat
Had some low back pain on this one. Was able to squeak out another win against my boss by 25 seconds!!! Barely beat him. I don’t think my body was ready for a workout just yet. Back to clean diet and working out tomorrow!
Got this in solo before the 4:00 today
A – Power Snatch EMOM 6×2 all @ 185
B – Deadlift 2×8 (365) AMRAP x 18
Not a ton of energy today, so pretty happy with how this went.
Conditioning @ 155 w/ 30″ box
5:13
DL’s before this definitely fried my legs, which made the box jumps interesting. Rough workout today.
Power snatch EMOM 6×2 all at 135#. Need to start adding weight.
Deadlift 3x 8 @ 270 Amrap = 18
Metcon:
10-8-6-4-2 #155 hang squat clean
Subbed calorie row for box jumps
Did this with Fat Aspen Boy. His grunting and man noises gave me the motivation to push thru.
7:46
Happy birthday mo!!!
I’m so bored…
Noon with Kelly. Great job keeping such a large class organized.
Rowing, plate push ups: 10 something or other
Metcon (55#): 7 something.
@ Borko – hahahaahhaahahahahahahahahahahahahhahaahahhahaahhaahhaahhahahahahahahahahahahashhahahahahaahhahahahahahahahaha!
Fun one today.
Snatch- stayed light, still a little scared of my shoulder. #95, #105, #115. Last rep was probably my best.
DL- 2×8 #265, 1x AMRAP= 13 (maybe it was 14)
WOD @ #135, 30″
8:55.
Had a complete wipeout on a box jump- caught the front of the box, tucked my hands and rolled over the top to the floor. Did this on the set of 6 with 1 left (maybe it was the 4?). Anyways, got up and kept going. Kelly complimented me on how graceful my fall was. I credit my judo teacher from when I was 7-11 years old, the ability to fall into a roll apparently never goes away!
Ooops, deadlift was #255, but should have been #265.
F.A.B your killing me!
Snuck into the 4pm…..literally tried to sneak in, but Kelly busted me. Late due to biosig….17 days into my self imposed plan and I am officially below where I ended the paleo contest in November. Even after fattening up over x-mas! Leanest I have ever been and have 3+ weeks left.
Did today’s volume work with Tuesdays Metcon
EMOM snatch @105.
Technique struggled a bit, but got some good ones in there
Dead lift @225 8-8-11
Metcon (from tues)
5 BBJ
10TTB
5:44 I think……
Ttbs were a little slow
Wednesday technique make-up
500M (1:45ish)
30 plate push-ups
1000M (3:47)
20 plate push-ups
7:41 plate push-ups were all broken into sets of 10 then 5
Metcon: @125# 5:34
30″ boxes are a blast and make for some interesting jump/step downs.
DL @ 155# 8,8,13
Metcon:
Subbed 5 rds -10 KBS 1.5 pood, 10 24″ BJ w/ step down
5:10
Post: Tabata airdyne and ski erg
Thank you Kelly for the subs and advice :)
EMOM Power Snatch-Hang Power Snatch @170. They were slow, but someone who really dislikes Paleo Fit Meals antagonized me to go heavier. Good times.
DL 3×8 @345
Metcon Rx’d @6:38
HSC 5-5, 4-4,6,4,2
Box jumps unbroken, but slow.
I had nothing in the posterior after yesterday. Eh, excuses excuses.
Post wod glute ham raises 5×12 and banded lat pull downs.
Power Sn + Hang Power Sn, heaviest load – 205#
10-8-6-4-2
Hang Sqt Cln @ 155#
Box Jump – 30″
TIME – 4:01
Excellant write-up Adam! GLI was my third competition outside the gym and they’ve all been distinctly different and have each taught me so much about myself as an athlete. I really encourage everyone to sign up for any type of competition and you never know…you may suprise yourself!
EMOM Snatch @ 85# keep trying to work on form and consistency over weight
DL – 8 @ 225#, 8@245#, 7@245#
Metcon: 6:15 rx’d Way more of a leg burner than I expected.
made up Tuesdays workout
technique:5X3 A1 muscle ups, A2 back squat 85#
5 rounds:
5 burpee box jumps 16″ box
10 KTE
6:44
Made up my deadlifts today
2×8 at 170
1xAMRAP, 12 reps
Would have had more but on my last couple reps got an acute, searing, almost crippling headache that still is not gone. Was and am in pain and woozy for a good bit afterwards.
Any one ever get this????!!!!
Obviously no met con…