VOLUME
A – Clean EMOM 4 x 2 (75-85%)
B – Clean Every Other Minute 4 x 1 (90 – 100%+)
C – Back Squat 1x 5 (50%) 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x AMRAP (80%)
TECHNIQUE
1 Power snatch, 1 Hang snatch (chained)
As many rounds as possible in 8 minutes of:
3 Power Snatches (135/95 or 65% of 1RM)
10 Wall Balls (20/14) (11′ Target)
30 Double-Unders
Post loads and time to comments.
This time last year… was the 6am’ers vs Noon’ers Throwdown!
Becoming an Intern at CrossFit Chicago
-Bryce Wood
With the current growth at CrossFit Chicago, we are looking at current CFC members for opportunities to intern for opportunities to coach.
What does an intern at CrossFit Chicago do? Anything and everything that the staff at CrossFit Chicago deals with. You will get a chance to work in all facets of activity that keep CrossFit Chicago running smoothly.
What would I get out of being an intern at CrossFit Chicago? If you pass successfully out of the program, you would get the opportunity to become a paid coach or staff member.
How much time is asked of an intern? We set of minimum of three hours/week for our paid staff, so we expect the same out of our interns. Our average intern spent a minimum of 80 hours to receive a comped membership, and 120 hours to become part of the paid staff.
How will the interns be chosen? In order to be considered for an internship position you will be required to:
Email bryce@crossfitchicago.com to state your interest.
Been a member at CrossFit Chicago for a minimum of three months.
Complete an application defining why you should be considered.
Complete a test of basic knowledge of CrossFit and general strength and conditioning components.
How many people will be considered? Currently, we’re looking for 4-6 interns. If you’re not accepted this time, we’ll be bringing on new interns quarterly.
Holiday award ballots are due by end of day. Who will win?
Energy level was super low today and I forgot about it being a holiday…
EMOM- 105, 105, 110, 110
Eom- 115, 125 (PR), failed 130, failed 130
Back squat- 95×5, 105 x3, 115×115, 120×1, 125×8
WOD- 10# wb, 65# snatch, 30 DU
4 rounds + 3 snatch
5 rounds:
8 ring dips
10 toes to bar
12 overhead walking lunges @ 95#
TIME – 7:47
rest 5 mins
5 rounds:
8 ring pushups
10 chest to bar pullups
12 power clean @ 95#
TIME – 7:09
rest 8 mins
5 min amrap:
5 bar facing burpees
10 good mornings @ 95#
ROUNDS – 5 + 2 burpees
this was the punishment for the late night cheesy bread and bbq wings last night. so good though and now i’m even
Quiet morning with the wolf pack observing the holiday…
A – EMOM 4×2 @185#
B – EOM – hit 235# (PR by 10#), fail @ 240# (had the lift, just didn’t get under the bar fast enough – I know I can get this.)
C – BS AMRAP 8 @ 230#
Conditioning – 5 rds + 3 snatches (@115#)
Per Coach Rachel’s feedback, I need to move faster and go heavier with the snatches now that I am more comfortable with the technique,
Regular hours today?
Great job to my volume folks at the 6am–Clean PRs by Sommer, Marc, and Glen! Awesome work guys!
Jumped in the 7am:
Worked with Molik on volume:
A: Clean EMOM 4×2 95-100-105-105
B: Clean EOM 4×1 110-115-122 (1#PR)-125 (3#PR)
Happy to be making progress on these since I’ve been out so long with this injury.
C: Back Squat AMRAP @ 150#–6 reps
Metcon
3 PSn @55–first time snatching in a workout since early Oct so took it easy–no pain in the thumb!
10 WB to 11′ line (14#)
30 DU
4 rounds 15 DU…so close to 5 grrr
Great cues this AM from Coach Erin. Really need to spend more time doing full cleans rather than PC.
1 Power snatch, 1 Hang snatch (chained)
Worked on technique at 45#. Need to work on getting down lower into the squat and keeping my head up. Thanks to Coach Carolyn for the tips!
8 Minute AMRAP:
3 Power Snatches at 45#
10 Wall Balls at 12#
15 Double-Unders
4 rounds plus 3 snatches. I’m still spotty on the double unders. Sometimes I’m awesome and sometimes I can only get one at a time. Scaled to 15 based on the pre-WOD 30 second test, and I think that ended up being about right to keep me moving through the workout.
Worked up to 105# on the snatch complex with the technique crew…elbow felt good but didn’t want to push it.
8 Minute AMRAP:
3 Power Snatches at 95#
10 Wall Balls at 20# (11ft target)
30 Double-Unders
3rds + 28 Du’s Tripped upf 5 times on the last 5 DU’s! Starting to feel a bit better conditioning wise…probably because I have been eating very clean this year so far.
7am ‘Er with coach Erin.
Pre: 5k run on treadmill @24:00
Strength w/ RF
A squat cleans 4×2 @ 145
B squat cleans 4×1 155-165-175-185
-pr on squat clean +10
-still need to open hips, drive shoulders back, and get the bar higher on my hips/contact point before lift-off.
C back squats: 5@120, 3@145,2@168, 1@180, +7 @192
-my legs got tired as I hurried to get thru most of my rep scheme. Ill run afterwards next time to save some juice for amrap
D: metcon @ 105 / 5 rds 3ps
-split wall balls to 5/5 in 3rd rd
-du’s unbroken
E: post
2 x :30s hollow holds
2 x 10 single leg dead lifts(1pood)
-I can’t believe you 6am-’rs getting your lift on that early in the morning. I was impressed watching from the treadmill.
-Again, an action packed session for volume work. Just kept on moving , lots of plate changing, barbell set ups, etc but its really fluid.
-@erin thx for the cues. Enjoy your day off!
Heading back out West to the Rockies
@Flavio- Yep; regular hours!
Fat Aspen Boy went bananas this weekend and gained a solid 5 lbs over past 2 days and it showed today!
Nooner class, man those nooners are badass!
Power Cleans
4 rounds 2 reps EMOM
195, 215, 230, 240
4 rounds 1 rep EOM
240, 245, 250, 260(F)
BS
1×5 @ 155
1×3 @ 185
1×2 @ 215
1×1 @ 235
1xamrap @ 245 for 5 reps
WOD – Rx
4 + 1 WB
way too much resting and staring at the bar.
4×30 second hollow holds
EMOM 4×3 Cleans with #55 DB/arm
EOM 4×2 Cleans with #55DB/arm
Back Squt 5×185
3×225
2×265
1×285
9×305
Conditioning:
AMRAP
4 One arm snatch #70DB (2per arm)
10 WB #20
30 double unders
5rds 4snatches
Post:
3×8 one leg DL per leg at 1.5 pood
3x30sec hollow holds on GHD
EMOM @ 225#
EOM @ 255#
BS 5×185#, 3×225#, 2×265, 1×285, 2×305
WOD (rx)
5rds + 2 snatches
Post
4rds
Hollow holds 30s
SL deadlift 8 reps per leg @ 3pood
Off to Austin, Boston, and London. See everyone in 2 weeks
Fun 9am today!
Volume
Power Cln 4×2 – #195-205-205-215
Power Cln 4×1 – #225-235-245(#5 PR)-205(F)
Back Squat – AMRAP @ #280 – 10 reps
Think I left too many in the tank on the back squat. Starting breathing pretty heavily but bar speed never slowed down.
Metcon, Rx’d: 4 rounds + 8 DUs
Spent much of the first few minutes chasing my rolling barbell around so it wouldn’t run into Handsome TimS, thanks to JVu for grabbing some plates for me to hold it. I cried a little inside when I saw the 11 ft wall balls this morning.
Cash-Out
10 rounds, EMOM
7 TTB
10 wall balls
Back half of this got tough, was able to get 8 of 10 within the minute. Thanks to TimS for judging/calling out no reps for me throughout. Good drill to get into Open mode.
Where are all the blog posts? There have been around 100 people through the doors already today.
@ Everyone
What Bryce said… do you have any idea how f*cking bored I am at work right now? This is the most depressing day of the year and you bastards cannot even write anything down to amuse me…
That’s pretty selfish guys.
Also, it’s like -5 out.
Happy Rev Dr King Day!!!!!!!!
Squat 3rm@365, yuk Felt Über tight
Power Clean OTM @225
Power Clean EOM-245,255,265,275(F)x3
Tied PR which felt good, 275 felt like poo
WOD RX’d 5 rounds + 1 power snatch
Did whole workout in the bathroom cause
there was no room on the gym floor.
Great job by the 74 people at the noon class
to avoid injury in such a tight space.
Noon with everyone else that goes to CFC.
Power clean EMOM – 185, 185, 185, 205
Power clean EMEOM – 215, 225 (f), 225 (f), 225 (f)
#225 would be a 5lb pr. It’s my nemesis right now. I seem to be going in the wrong direction with these clean thingys.
BS- 150, 180, 210, 210, 225, Amrap at 240. Got 9 reps. Could have pushed for more but was sacrificing my form. Felt good.
Metcon: subbed 90 singles for du. Rx’d otherwise. 4rds + 5 wall ball.
Cold outside.
The Bully has quickly become my favorite poster. (JoeP better watch out)
Bryce- the reason people don’t post is because they hate you. Except me, I love you so I try to post even when I have nothing of any value to say.
Power clean EMOM 185, 185, 185, 205
power clean EOM 225, 230, 240 (PR) 245-F
back squat amrap at #225 – 9 reps
WOD – went Rx even though 135 is more like 85%. 3 rds + 3 snatches.
Here’s a tip: Red Square Russian Spa just opened near Damen and Division. It is amazing. Think Eastern Promises meets Rocky IV.
Ok… I’ll post.
I am bored too…..
JoeP, perhaps thisis a good time for one of your “Dear Diary” blog posts.
@ Primeco
Is it in a beige, older looking building? It has apartments above it, right?
Yep – 1914 W Division
http://en.wikipedia.org/wiki/Division_Street_Russian_and_Turkish_Baths
An ex of mine used to work there… she still might. Lots of vodka and full frontal male nudity is how she described it to me.
It just reopened after being closed for 3 years with new ownership and a full remodel but you’ll be happy to hear that the vodka and nudity elements remain unchanged.
Man there were a lot of people at the noon session…
TECHNIQUE
1 Power snatch, 1 Hang snatch (chained)
worked into 95 then down to 75, i couldnt get into a full squat after the hang snatch
As many rounds as possible in 8 minutes of:
4+1 snatch
3 Power Snatches (75)
10 Wall Balls (16#) (11′ Target)
30 Double-Unders
Post:
4×30 sec hollow holds
4×10 single legged DL
Ate a bowl of homemade quinoa, kale, chicken and tomoato soup
Registered for the shamrock shuffle
Excellent Noon Class!!!! Enjoyed the WOD, Volume portion, and hearing Bob complain about anything and everything!
A) Worked up to 205
B) Worked up to 225 and Failed 235
C) Worked up to 255, AMRAP 4 with 1 No Rep
Metcon Rx’d: 5 Rounds
Had time to get one more power snatch in but wussed out mentally. I wish I had because due to my lack of mental tenacity, Bob got the better of me today working out in the bathroom by himself.
Small 7am today but lots of energy!! Thank you for starting my day off right.
Did Volume work from today
EMOM 130-140-145-150
EOM 155-155-165-165
Wasn’t really feeling a PR today. 165 felt actually pretty decent considering how my neck has a little tweak.
Neck and back a little tight and feeling unstable so decided to make up my own workout.
3 Rounds:
800m Run
20 OH weighted lunges with 25# plate
30 DU’s
20 GHD’s
16:50
Off to a massage later to hopefully get this neck/shoulder fixed.
TECHNIQUE
1 Power snatch, 1 Hang snatch (chained)
Spent all my time working on the hang snatch, landing in a full squat. This is one of the most uncomfortable positions for me. Worked with 10lbs, 15lbs, and 20 lbs, on form and speed. By the end 15lbs felt great. 20lbs felt a little slow. Need to jump back as I bring my arms up.
As many rounds as possible in 8 minutes of:
3 Power Snatches (42lbs. These felt slow. Need to work on speed and more momentum from the hip.)
10 Wall Balls (6lbs to black line Worked on catching the ball as I went into the squat to string them together. Also worked on keeping my chest up.)
90 Single Unders
3 rounds and 5 wall balls
Technique:
Snatches!!!
1 power and 1 hang at 95#
1 squat snatch at 100#
1 squat snatch at 105# FAIL! I have been trying to get this for a few months.. fortunately this time I stood halfway up with it then awkwardly failed the bar behind me. Baby steps!
Metcon @ 65#, Wall balls Rx, DU’s Rx
4rds plus 2 snatches
This was the first workout back after a week off from illness, my lungs/throat feel like I just did Fran.. Lots of staring at the equipment, hopefully that will change when I get some endurance back.
Power snatch-hang snatch
worked up to 52#…have trouble taking from the floor vs. hang position!
WOD: 4 + 3 wallballs
3 power snatch @ 42#
10 wall balls @ 8#
30 double unders
Post: 4*15 sec GHD static holds 10#
3.5 mile run
Power Clean 4×2 EMOM – 185,190, 195, 205
Power Clean 5×2 EOM – 215, 225, 235 (10# PR), 245 and 255 (Randy let me go one more rep for the 30# PR)
BS – AMRAP 1×4 @ 245, back was real soft so stopped
Metcon – Rx’d 4rds 1 power snatch. My DU’s suck after my first rd
Clean EMOM: 125-125-135-135.
Clean EOOM: 145-155-170(f)-170(f)-170(PR).
BS: 95-135-150-175 x 8.
Coach Fish grabbed the fractional plates but I insisted on the manly 2.5 pounders on each side. After two attempts I took it into overtime and pulled off a +5# PR!!! Thanks Coach Fish for the pointers!
Met: 3 rds + 15 DU’s. I have a severe mental block when it comes to dropping under the bar during power snatches.
There Bryce I posted.
Snatch technique – Hit a PR with the full snatch #125. Was so close to #130 but am not receiving the bar low enough.
Metcon: 5 rounds and 3 snatchs. Although realized after the wod that I was suppose to hit above the black line and not just the black line. Major FAIL.
Felt a bit weak after a weekend of bad drinking decisions and Lazo’s tacos.
Technique: Snatches– need to work on keeping back more upright. Thanks for the help Bryce.
1 Power, 1 Hang at 75#. Squat snatch at 75#. Stayed at this weight the whole time–work on form. Felt better once the shin scabs broke open.
WOD– 4 + 10 WB
3 Powersnatch @ 75
30 DU
10 WB @ 20#s
WBs became very right handed and snatch was ugly the last round.
Technique:
Power Snatches
1 power and 1 hang worked at 75#, then 95#. Could have gone higher, concentrated on form & technique. My form seems to have faded from last weeks improvement. Not sure where it went. I’ll check lost and found…
Metcon @ 75#, Wallballs rx, 90 single unders
Could not get into a rhythm on WB’s and it cost me my 5 round goal.
4 full rounds plus 3 PS and 10 WB
A) Clean 4×2 -135, 135, 135, 145
B) Clean 4×1 – 155, 165, 165, 165, (Tried 175 and failed)
For some reason, my Power Clean is all pull and not getting any pop off my hips. Need to work on some technique issues.
C) BS 80% AMRAP @ 170 – 9 reps
Metcon) 4 rounds and 3 snatches
Snatches – 75#
WB – 20#
DU – 30
@ No Moniker
I hate Bryce because no matter what I lift or how
fast I do this crossfit game of his, he says he’s
stronger, better looking, less impertinent and
longer than me. I don’t even know what some of that
means, and granted, most of it is very true but it is also
quite disheartening and even hurtful. No wonder my
self esteem is in the toilet. At least I beat Joel today.
First time in ages
4pm today. So nice working out in the early afternoon on a day off….
Clean 4×2 EMOM (1 squat clean, 1 power clean) 155#
Clean 4×1 EOM (all squat cleans)
165 – 175 (match PR) – 180 (f) – 180 (f)
Typical mental block going for PRs. I hate heavy weights.
Back squat AMRAP 180# = 11 reps
This is the 120% BW we did for last paleo challenge. I pushed myself and got 12 back then. If I was really pushing, I could’ve gotten to 15 today. Felt pretty good.
Metcon: 105# Snatches, 11′ WB, 30 DUs
4 rounds + 10 Wall Balls
Sorry Randy for being slow getting ready. Completely lost track of time today. Everything went pretty well, but wasn’t mentally prepared to really hustle on the shorter AMRAP. Snatches were ok. I actually think I made good contact at my hips and through the weight back on a few. A reps felt a litle ugly though. WBs weren’t fun to 11 feet. DUs all unbroken.
1 Power snatch, 1 Hang snatch (chained)
Just worked on technique at 45# because my squat snatches need a lot of work. Getting much more comfortable in the lift. Baby steps….
AMRAP 8 minutes:
3 Power Snatches @ 45#
10 Wall Balls @ 12# (to black line)
10 DUs
4 rounds + 3 snatches & 1 wall ball
Technique:
1 Power Snatch + 1 Hang Snatch
Started at 55lbs. and worked up to 70 lbs.
Metcon: 3 Rounds + 7 Wall Balls
60 lb. Power Snatches
12 lb. Wall Ball
30 Double Unders
Argh, I dislike snatches in any form and forced myself to come tonight. This is my most dreaded lift. I worked on the technique with power and hang squat up to 75. It feels so awkward catching in the full squat.
conditioning:
65# snatch, 12# WB
4+ 3 WB.
Jumped in with Randy and Val’s 5pm crew
A – Snatch EMOM 4 x 2 (2 @ 225, 2 @ 245)
B – Snatch EOM 4 x 1 (255, 270F, 275, 282F)
Didn’t have it today. Did 275 for a hang power double last week. Hopefully can find some juice for Saturday.
C – Squat AMRAP 11 @ 290
Conditioning (135 PS, 20# 11′ WB, 30 DU)
6 + 8 Wall Balls
Everything unbroken with the exception that amateur AlexN hit my jump rope.
Also, it makes me feel all warm inside that the 12 O’Clock Bully feels like I’m able to bully him.
Last week in Arkansas.
Warm up
1k row
3×15 ghd sit-ups
21-15-9
Kb swings 1.5 pd
HSPUs
11:10 rx
HSPUs were tough today.
Then made up last weeks snatch work.
EMOM 6×2 95-95-105-105-105-115
DLs 3×5 (back was tight after the kb swings, so reduced the reps) @ 230
Worked up to snatches to 67#. Feeling pretty good, ready to through the 70s. Feeling like the mental block has lifted…
AMRAP:
55 snatch, 12 wb, 20 du.
4 rounds plus 1 wb
Snatch was the perfect weight, wall balls too light but the 11″ was a little scary, double unders are still terrible!
TECHNIQUE
1 Power snatch, 1 Hang snatch (chained)
Worked up to 115#
As many rounds as possible in 8 minutes of:
3 Power Snatches (95)
10 Wall Balls (20) (11′ Target)
15 Double-Unders
4 rounds + 2 PS
5pm with randy and Val. Was dragging my arse all day…….
EMOM cleans 4×2 @ 165. Felt great
EMOM 1×4 185(x2) 195 pr and 205fail.
Since my technique is just evolving, it is just starting to click….was reall looking for get over 200. It was purely a mental thing.
Back squat
195 amrap -18 reps. Randy on me the whole 18, so they were quality.
Metcon
4rds + 3 of the ugliest snatches EVER
Snatches at 105#-just don’t have the power yet.
11 footers were ok
Lowlights of the day:
Dog crapped all over the apartment
Split my pants wide open getting into my car
Work sucked
Got a ticket
could not do double unders to save my life
highlights of the days:
Saw Kate M and her smiling face
And that’s it!
Hey thanks JoeP! It was great to be back even though I illegally drove to get there :)
Nice job 7pm!
A luxuriously spacious 7pm class tonight since apparently no one works today. Someone forgot to tell my company that. Nice warm-up w/ MB tosses over the bars. Safe to say I put the ball on the ground fewer times than Wes Welker.
Technique: Great cues from all coaches, getting there slowly. Worked with 75#-95#.
Metcon: (95#, 20#, 30-25-25) 3x+2 Snatches
Left for work this morning at 7am, arrived at CFC for the 7pm. Long day, no MLK day off for me.
Cleanx2 #165, #185, #205, #205
Clean #215, #225 (f) x3. Would have been a #5 PR, but I couldn’t get under it. It got in my head but not on my shoulders.
BS- up to #275 x 6. Was completely out of time and when my form broke down for rep 6 I called it.
Ran to the front box to find coach Gina peaved at my tardiness.
Metcon #105
3 rounds 3 PS. Weak sauce. DU broke down completely, especially on the first round, took me about 7 tries to get 30.
Pretty weird getting from clean/squat to snatch that quickly. Had no mindset going in, plus Gina is very intimidating when she’s angry. Thankfully Bryce wasn’t there to bully me further.
Nice to have coach Kate back! I made sure to leave the parking garage well ahead of her.
oops, metcon at #115 not #105
Very light snatch technique as my shoulder is feeling tender after split jerks on Friday. Hoping to be able to participate in Olympic lifting competition this Saturday.
WOD: 3 rounds and 10 DUs
3 Power Snatches 85#
10 Wall Balls (18# 11′ Target)
15 Double-Unders
Power snatch/snatch combo up to 105#
I stopped there, but it’s pretty safe to say that I wouldn’t have been able to POWER snatch 110#
Metcon
4 rounds + 3WB
My cardio was on struggle mode today
technique: 60#, better with the hips, need to work on jumping back. thanks val for the help.
wod: 60#, 12# wb because 11′ is high – had a lot of trouble hitting the wall even though i had the height. 15 double-unders. 4 rounds 3 snatches
A – Clean EMOM 4×2 @225
B – Clean EOMinute 4×1 worked up to 255 and then I learned how to clean from my knees. I shouldv’e stayed on them and crawled away after that sh*t show. Everything about my cleans was absolute crap today.
C – Back Squat AMRAP 8reps @295
AMRAP Rx’d: 5rds+8WB
Post: Hollow Rocks: :60, :45, :30
Reverse Hyper 4×12 @160
TECHNIQUE
1 Power snatch, 1 Hang snatch (chained)
failed my very first hang squat snatch rep at 45#. did multiple reps at 55, 65, and 60#. Really worked on pulling back instead of jumping forward. Val told me I need to work on my squat stance, will focus on next time.
8min AMRAP of:
3 Power Snatches (65% of 1RM = 52#)
10 Wall Balls (10#) (11′ Target)
30 Double-Unders (scaled to 25)
3 rds, 17 DUs
WBs were good, just felt like stuff/dust kept falling into my eye. Made it difficult to go unbroken. DUs were terrible. Arms felt like noodles and I couldn’t control the rope most rounds.
A – Clean EMOM 4×2 up to 120
B – Clean EOM up to 130, 135(f) got this last week as my new PR but didn’t have confidence today
C – Back Squat up to 135# – didn’t AMRAP as my legs were super tight from no mobility work before class
AMRAP subbed #30 DB: 4 rds, 4 double unders
Made up this one all alone during the Thursday 6 a.m., but have to give props to Rachel for coaching 4 different workouts in 1 room!
Technique
snatch complex @ 42#, 47# and 50#
1 power snatch
1 hang full snatch
Metcon:
8 min AMRAP
3 power snatches @ 47#
10 wall balls @12#
sub’d 15 du’s
4 rds + 1 du
Made this up on Thursday.
Snatches: Worked up to 85#
Metcon:
4 rounds + 8 WB
65# snatches/12# WB/ DU Rx
Physically not a great day. For whatever reason I’m feeling drained overall. My body is sore and this is the second day I’ve worked out this week. I need to get to bed early tonight.
Did this on Sunday 1/27. 1st day on volume only work.
Cleans, set 10# PR @225.
Back squats to 205#.
Went rX on metcon and paid the price on the DUs. 4DUs short of 2 rounds. Burnt from the volume work and working way too hard on DUs. Did set personal best of 15 straight on the first round. 2nd round wasn’t able to get any more than 3 at a time.