CrossFit Kids Chicago giving back to the community.
VOLUME
A – Muscle-Ups (Strict x 5-10, Kipping x 15-20)
B1 – Bench Press 1 x 5 (50%)1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x AMRAP (80%)
B2 – Pull-up 1 x 5, 1 x 3, 1 x 2, 1 x 1, 1 x AMRAP (add weight as needed, final set goal is 8+)
TECHNIQUE
A1 Front squat 3-3-3-3-3
A2 Handstand Technique work (Kick ups, HS walking, HSPU Deficit, kipping)
5-10-15-20-25 reps for time of: (14 min cap)
Pull-ups
Push Press (95/65 or 55% of 1RM Press)
Post loads and time to comments.
This time last year… was a rest day after the Throwdown.
(Forward)
-Alison Gamble
Many of you have met my sister, Angela, at our CFC functions, but aren’t aware of how much she’s transformed herself since joining CrossFit Impact in Glenview 2 years ago. I’m so incredibly proud of her and wanted to share her story with our community because she’s proof that anyone can do this!! I hope her story inspires you to never give up.
New Beginnings
-Angela Gamble
I always gave lip service to the importance of self care and putting yourself first all the while I was doing the exact opposite most of my adult life. I put food first for many years, using it to reward myself, to relieve stress and as a source of comfort. Unfortunately the pay off I received from food was short lived but the consequences, weight gain and feeling bad about myself, were not. I spent a lot of time struggling to get a handle on my steadily increasing weight. I found it very challenging to make exercise and healthy eating a regular part of my life. This isn’t to say I didn’t try, I did. I experienced many temporary successes that filled me with hope only to be followed by devastating setbacks.
(before)
In late 2008 my difficult marriage was on its last leg and ended in divorce less than a year later. At the time of my divorce I was the heaviest I had ever been, having gained 80 lbs during my marriage. I had become a woman I didn’t recognize anymore. It was then that I decided I had enough and it was time to put myself first. That’s when I made a commitment to live the happiest and healthiest life I could. I had to begin by accepting where I was physically and understanding that I didn’t get there over night and wouldn’t reach my goals overnight. I also had to commit to a healthy lifestyle rather than relying on the next fad diet to “get thin quickly”. I didn’t know it yet but I was on my way to CrossFit.
I was introduced to CrossFit by my sister Alison who started CrossFitting in 2009. I had no idea what it was and didn’t give it much thought until I started to see the significant physical and psychological changes in her. She invited me to watch one of her classes at CrossFit Chicago during the summer of 2010 and I have to admit I was both fascinated and intimidated. This didn’t look like any gym I had worked out in. I watched as people went through their Workout of the Day, or “WOD”. The music was blasting, the weights were clanging and people were sweating like crazy. It was an awesome site! While I was there I had the opportunity to speak with the owner of CFC, Rudy Tapalla and members Eileen and Tim Richardson, Danny Cortese and Abel Gonzalez about CrossFit and the impact it had on their lives. They also spoke about the benefits of the CrossFit community and how welcoming it is whether you’re at your home box or another CrossFit affiliate. They were so encouraging and their testimonials were very inspiring. I knew I wanted to join CrossFit but I had doubts about whether someone as out of shape as I was could do it. Soon after I decided to look for a CrossFit affiliate close to home and found CrossFit Impact (CFI) was in the process of opening. I contacted the owner and coach, Carlos Montoya, and he answered all my questions and helped put me at ease. With my sister along for support I tried my first CrossFit class appropriately called “Share the Pain”. That first class was a real challenge, but I was hooked. When I started my on-ramp (CrossFit orientation) in October of 2010 I was pre-diabetic, hypertensive and significantly overweight. Since that time I lost 70 pounds, dropped from a size 22/24 to a size 12, improved my health and best of all I found myself again.
(Now)
CrossFit has become a way of life for me and CrossFit Impact has become a community of support. With each class I attend I become stronger and healthier. I am more fit and healthy today as a Masters athlete then I was in my 20s. I’m so grateful to Carlos Montoya, Lindsey Kelly, Eric Collins, and my CFI family for all of their guidance, support and encouragement. I still have much more I want to accomplish but instead of thinking of my goals as pipe dreams, I see myself accomplishing everything I set my mind to. I owe a lot of my confidence to CrossFit Impact. So if you think CrossFit is too hard, or that there is no way you can do it, I know how you feel because I felt that way too. When I started CrossFit I couldn’t run 200 meters, but now I can run a mile without stopping which is a major accomplishment for me. I also would have never known how much I love rowing or power lifting if I hadn’t tried CrossFit. Don’t underestimate yourself, we are all capable of much more than we think. I prove that to myself every time I complete a WOD.
Awesome story!
@Crossfit Central (Austin, TX)
WOD
4rds
15 Push Press (115#)
30 Situps
400m Run
15:06
All movements were unbroken but slowed down on the push presses in the 4th round.
Wow wow wow wow. Thanks, Angela, for sharing your incredible story with us. What an achievement. You are inspiring!
Thanks for sharing your story, Angela!
***
If you are struggling with front squat mobility, get to yoga tonight: Tuesday, 7-8pm.
Email melissa@crossfitchicago.com for more info.
Great story Angela, thanks for sharing
Muscle Up Progression – Assisted w/orange band
Bench Press – AMRAP 1×7 @ 215
Pull Ups – 5,3,2,1 No AMRAP for me, 75 pull ups in the workout was plenty
Metcon – 11:20ish
Push Press 95# unbroken until set of 25 (18,7)
Pull Ups 5 no band, 10 black, 15-25 black/orange, really struggled on sets 20 and 25
Love these kinds of stories! Thanks for sharing!
First time in over a month not having to modify or scale anything in a class after hurting my back in December. Felt good. Thanks Randy and Rachel for the great class.
MU – several strict, didn’t work on kipping due to the back
BP 1×5 @ 60#, 1×3 85# 1 x 2 85# 1 X 1 90# 1 x AMRAP @ 95#
PU with red band, didn’t have time for the amrap
metcon rx
10:11
didn’t want to take the bar from the ground so I set it on a bench between sets and started from the hang instead of the floor to protect the back. pullups felt heavy, but time to get my condiditoning back.
post: 4×10 unbroken back ext and pushups.
Great story Angela!
Volume Day 2
A – MU work – ~15 kipping
B – Bench Press – AMRAP @ #195 – 10 reps
Metcon, Rx’d: 3:58
Great story sisters!!!!
MU- 15 on the MUtrainer
BP- 5×85, 3×95, 2×105, 1×110, AMRAP- 8×115
WOD 50# and black band
10:06
As usual, PU were the limiting factor
Love ya Angela ! Thanks for sharing your story !
Great story, Angela!
3-3-3-3-3 front squat
65-70-85-95-100 x 1 (failed on second rep), didn’t recall doing this in November, but checked my book after and found that when we did this in November I maxed out at 80#.
Congrats to Tina T on her massive pr on the front squat today!
A2 hspu work: strict hspu worked my way down to just a 25# plate and ab mat. Happy with this progress.
Metcon @ 42# and did the red and black band for the 5, 10, and 15 sets of pull ups, but then had to go orange and red on the 20 and 25 sets because my arms were shot
9:46
Volume
Muscle up work. Strung 2 muscle ups together for the first time.
Bench @ 245 by 4
Metcon Rxd:
10:53
It was like Tony and I weren’t even doing the same workout.
MU: 4 consecutive strict, then 1. Kipped 7, then 4. Did my best to do full arm extension and turnout at the bottom. Need to work on more fluidity.
BP/PU: 155# 7 reps for BP AMRAP. 25# 12 reps for PU AMRAP.
Met: 10:09 @ 80#. Obviously, the 4th and 5th rounds sucked. Last 5 PU were quick singles. Although I did do the PP a little higher than 55% and managed well, but need to make sure they don’t become jerks.
Great story Angela! I love the fire jumping pic too!
Thanks for sharing Angela.
A – MU work – 1 Tony
B – Bench Press – AMRAP @ #195 – 4 reps
Metcon:
Subbed 75# strict press for PP (calf).
8:38
Great story Angela! Thanks for sharing.
Angela – Thanks for sharing!
9 a.m. with the Vu. Fun class today.
Metcon 12:30, 33#.
A1. Muscle ups with black band
B1. Bench. Warm up to 80% #215 AMRAPx10
B2. Pull ups 1×5
1×3
1×2
1×1
1×8
Conditioning:
5,10,15,20,25
Pull ups
Press @ #35 db/arm
Time: 6:47?
Great write up and thanks for sharing Angela.
Great story Angela!
Is there an award for “Most likely to leave something at the box”?
…if so, my vote goes to Jen Kole. Speaking of, I was given (from lost & found) a black Lulu zip up jacket w/ ruffles on the back. Considering this item does not fit into my neon colored work out gear, my money’s on JenK here.
Pre: Real Ryder
A1: MU – practice
B1: BP 1×5 @ 45#, 1×3 50#, 1×2 55#, 1×1 60#, AMRAP-5 65#
B2: PU (red band) AMRAP 6
Metcon: 14:00 @ 50# (red band)… just made it!
Front squat: 65-85-95-105-115-121(failed on 2nd rep).
Metcon: 40#, red and black band, time: 10:16.
Not sure what my 1 rep max push press was and didn’t want to go too hevy as this move isnt a strong one for me.
Great story and congrats Angela!
Fun 9am!
Fs with fsl did 3′s@ 85, 95, 100# ran out of time to get one more in. .. worked on kipping hspu. Got 3 in a row…
Metcon 12:15
42#pp and red and black for pu. Was initially worried about pp but pu were what slowed me down.
As a reminder, we’ll have Physicians Plus will be here on Thursday from 5p – 8p for injury screenings and Active Release Therapy.
Great story, really inspirational!!
A1: front squat 3-3-3-3-3
85#, 105#, 125#, 135#, 145#, 155#, 165#(f)
last time we did 1RM front squat I was at 135# so I guess this was a 20# PR, thanks to my fellow 6 a.m.’ers and Coach Rachel for cheering me on!
A2: I really wanted to work on kicking up, but woke up blindly awake at 2:30 a.m. with a migraine, so as soon as I got upside down I was dizzy. Worked on shoulder mobility and 20# med ball strict presses @ 4 sets of 10-12 instead
Metcon:
5-10-15-20-25
pull-ups (1st 2.5 rounds with orange + blk bands; last 2.5 rounds with orange + blk + red)
push press @ 42# (1st 3 rds unbroken)
11:09
post: GHD sit-ups and back extensions
@Angela: I have been following your progress for these past few years and continue to be inspired by you and your dedication to this healthier lifestyle. Keep up the fight because you are winning the battle!
You look great and I know how proud your sissy Alison is of your progress and commitment. Your PRs are incredible and I am so glad that Tim and I may have played a small part in encouraging you to give it a try!
Thanks for sharing your journey with everyone.
bench amrap at #150 11 reps
pullups amrap 10
WOD 9:28
Front Squat: 95-95-105-115-125
Handstand hold/walks: These are actually getting a lot better! I love working on them.
Metcon Rx: 12:59
Forearm fatigue/grip failure was bad in the 20-25 sets on pull ups. I was struggling to pull my chin over the bar. Will have to use a band with high reps of PUs in WODs until I get stronger.
Glad I went with 65#. I didn’t have to break the weight up until the last 2 sets.
Everyone – Thank you for being so supportive of Angela! It means a lot. She has worked so hard!
There are no words to express how grateful I am to Rudy, Bryce and the whole CFC community for changing my life for the better, and on top of that our community inspired Angela. It’s beyond cool!
The list of all the positive ways this community has, and continues to, change my life would be incredibly long. You guys are the best!!
Noon class today – Volume workout
A: MU work (left lots in the tank for PUs and Conditioning workout)
B1: 245# AMRAP = 10 reps
B2: BW PU = 10 reps
Cond: 5-10-15-20-25 reps of PU & 95# Push Press
7:43
Sets of 5, 10, and 15 unbroken on PUs, then 10-10 and 8-8-9.
All push presses unbroken until about 15 reps in the last set, then finished off the last 10.
Thought the increasing rep would be more of a mental challenge for me.. but actually really like it on this workout, it helped me gain confidence and momentum to push harder. It definitely helped that these are some of my better movements, despite I can’t drive the bar off my chest at the bottom of my push press due to mobility issues.. so my forearms were bulging by the end from holding that weight out front of me at the bottom of every rep.
Post:
4×10 DB Floor Press @ 45#
4×8 Chin Up w/ grey band
For those entering the chili cook-off on Saturday, here are some updates
1) It costs nothing to enter, just bring your chili to the event on Saturday and be ready to set-up at 6:45pm.
2) 2 categories: Paleo and Not Paleo
3) Attendees are the voters and will judge your chili on Aroma, Taste, and Creativity
4) Please have something that you can keep your chili warm in. We’ll have some electric plugs but you’ll need to bring your own container.
FB invite for Saturday: https://www.facebook.com/events/398078470278124/
Also, wonderful story Angela!!!
And hoping to make it back for Yoga tonight.
MU work
Bench press. Worked up to #195 with a 10 rep Amrap.
Pull-ups – Amrap at 10
Metcon: 9:33
High volume pull-ups are the worst. Killer noon class provided some get times and kept me pushing the whole time. Good work by all.
Borko = nerd
Oh Joe P…Looks like you are bored at work again!
Beautiful story Angela! Love seeing how far you’ve come and can’t wait to see how far you go! Congratulations lady!
Home sick…damn it, Ollie was right! I won’t be coming in till I’m better!
Bench AMRAP @ 265 – 10
Pullup AMRAP – 11
WOD @ RX – 7:37
Wonderful story Angela. Thank you for sharing
Got to ring the new PR bell today. Twice:
3RM – Front Squat
135×5-165×5-185×3-215×3-235×3-255×3-275×2
New 1RM – 275# (was 255#)
New 2RM – 275# (hadn’t tested in a while)
New 3RM – 255# (was 225#)
I would front squat over back squat any day
Metcon
5-10-15-20-25
Dead hang pull-ups (orange)
push-ups
Kelly wisely told me to move up a band since I was looking at 75 dead hangs. Pull-ups were broken up after the 10 set. Push-ups were in sets of 10.
10:58 or 9:58. I think the former.
Great story and great job Angela! Keep up the good work! Thanks for sharing this with us Ali!
@Angela
This story is so inspiring. Thank you for sharing!
Cool and inspirational story, Angela. I love these stories! thanks for sharing
Muscle Ups
6 strict unbroken
4×5 kipping unbroken
Bench Press
8 reps at 200 (had a few more in me)
Strict Pull-ups
Amrap for 12 (could of done 16-18)
I was leaving a few in the tank to be able to get thru the metcon but that plan went to shit when I loaded my 95# bar and Kelly said “we are starting in 10 seconds”
No rest from volume; straight to WOD for me is a recipe for disaster!
I got smoked in the WOD.
Couldn’t feel my forearms; couldn’t grip the pull-up bar nor the push press bar all the while not being able to breathe!
Sucky sucky really sucky
13:02
Celebrating my wicked performance today with a few cocktails and the Blackhawks game! Go Hawks!
Finally back with my 4:00 peeps and enjoyed the coaching duo of KJ and Bdub.
3RM Front squat:
155-175-185-195-205
Ties a PR…..REAAAAALY wanted to get to ring the PR bell after Jonny christened it, but not enough in the tank today.
Metcon @ #85 – 9:54.
Actually felt pretty good today, and wanted to break the sub 10:00 mark so mission accomplished. On the round of 10 pullups, I see Bryce and Kelly pointing and laughing at my goofy pullup form, but they explained later that my form has actually improved from where I was a couple months ago…..still goofy but reps that actually count.
Looking forward to chili cookoff on saturday. Side note I cannot believe that AlexN has not posted this on the blog yet….http://www.clubtraderjoes.com/2013/01/trader-joes-speculoos-crunchy-cookie-butter.html
A – Muscle-Up Work
B1 – Bench Press 205 x 11
B2 – Pull-ups x 12
Conditioning – 6:33
Did this solo before the 4pm, and just lost steam to push though on this one.
Monumentous (in the words of Alicia Keys) day for me today – got my first muscle up. Rang that damn bell too! Special thanks to Bryce for coaching me through it and giving me the assist on the one before the first real one (kipping).
Kudos to Zack too who got his first before me.
Bench- up to #150, got 11 (or maybe it was 10?)
Skipped the pullups, have a rip I’m nursing.
WOD @ #80, which is 55% of #145, my press PR.
9:56
Following Bryce’s advice for staying lighter to get more cardio-respiratory workout with less weight. I need better CR endurance for the open, that’s definitely my weakness (on top of my weakness which is my other weakness)
Who cares anyways, I got my first muscle up!
Congrats, Rich!!!!!
MU: 5 strict, 20 kipping (10-5-5). 10 straight is a PR.
BP: 115-140-160-170, then AMRAP at 185: 11
PU with 35#: 5-3-1-1, then didn’t have time for AMRAP.
WOD Rx: 7:20. That last set of pull-ups was a real challenge, almost glad I didn’t get to the weighted AMRAP above, that might’ve spelled doom on the WOD.
PU: 5-10-15-(10-10)-(6-4-5-5-5)
PP: 5-10-15-(10-10)-(10-8-7)
Kaner on the board!
1-0 Blackhawks!!!!!!!!
Muscle Ups- all singles, could not link them together
BenchPress: worked up to 160X10 amrap.
PullUp X 10
PushPress X 65
10:30 –Suck at pullups
GO HAWKS!
A) Still no strict muscle up for me. Keep getting stuck after the pull and can’t flip over to the top. Plenty of kipping, though.
B) Bench Press 135# x 11
Metcon: 10:32
PP @ 75#
Yes, the pull ups sure did get tough.
3RM front squat 82#
Worked on kipping HSPU
metcon: 12:28
42#
Major trouble with pull ups these days. 1s and 2s at the end.
A1. Muscle up work:
Strict: 7 reps
Most standing flat footed, but a few hanging too which is a step forward
Kipping: 4 reps
Two strung together. A few fails. I wore down toward the end. I also keep irritating my right wrist on MUs. I think its because I turn over on the left but the right lags a bit. Need better symmetry.
B1. Bench Press 150# AMRAP = 10 reps
B2. Pull up AMRAP = 12 reps
Metcon Rx’ed: 8:31
Everything went great until last round when I slowed down. Completely lost my grip on the pull ups. I could barely make a fist for 10 minutes following the WOD.
A -Muscle-Up Work
B1 –Bench Press AMRAP 10reps @245
B2 – Pull-up AMRAP 11
Metcon Rx’d @ 6:30
Pull ups: 5, 10, 15, 10-10, 10-5-5-5
PP: Unbroken
Thanks to Bryce for the push on this one…it really helped to get the PP’s unbroken…giggity!
Post: 3×12 DB Floor Press @55
3x(4-4-4) L-sit Chin ups
Showed up for the 11am only to discover there was no 11am :(
Worked out solo, since this was the only time I had today to get in a workout
Pre: MU’s on harness/worked on kip plus false grip pull ups & holds on rings.
Metcon @ Rx: 11:48
Muscle fatigue set in on the pull ups. Gotta toughen up and push through the pain with fewer breaks.
Thanks Ali-
Meant to shout out to your sis. Best xfit story I’ve heard Angela! Truly inspirational.
PS Congrats No Moniker. It’s about damn time.
Angela, great write up. As a person that’s lost 70+ pounds I understand your battle and I’m glad you are so vocal about your journey and success. Its so inspiring!
A1 Front squat 3-3-3-3-3 75-95-115-125-135#
10# PR and yes I rang the bell :-)
A2 Handstand Technique work
did some holds and then tried to kip one. didn’t do much, wrist is still painful
5-10-15-20-25 reps for time of: (14 min cap)
Pull-ups (gray & black band)
Push Press (50#)
time = 10:54
kept the red band nearby just in case but made it through the workout without using it. push presses felt good until the set of 20, pain in the wrist was bad, had to change my grip some. good challenging workout.
Weighed myself yesterday and found out I’ve lost 9 lbs. over the last three weeks because of this flu! Now I welcome some of this weight loss, but now I would just like to not feel nauseated and have a decent workout. I am feeling a bit better. Still having trouble with strict muscle ups, but was able to crank out about four sets of 5. Bench was weak due to a sore shoulder and lack of strength lately, weighed pull-up were a mistake before that WOD. At least I finished just before the cutoff at 13:58. 95 lbs didn’t seem to be the problem just keeping it going without resting so much.
Hopefully am on the mend! Off to San Fran for the next two days.
Rich quoting Alicia Keys = Rich is a nerd, muscle up or not.
@a dub – I wish I was the first one to ring the bell in a class. JohnS rang it a few mments before me but he didn’t tell anyone why so we’ll never know what he PR’d
@ Rich – not bad for an empty bar dropper
@ Krystal – congrats
I just wanted to thank everyone who took the time to read my story and for the positive feedback. This just shows how amazing the CrossFit community is. If it wasn’t for the warm and encouraging community at CFC I’d probably be on my coach with a couple pints of Ben & Jerry’s right now! You guys are awesome and I look forward to seeing you all at another fun CFC event (shout out to JVaster event planner!!!). Angela G.
Sorry I meant JV master event planner…:O!
Amazing story!!
Front squats
55,85,95,105,110 x3
Didn’t realize it but new PR… Looked at book when I got home
And last 3 rep max was 105. Yay!
Metcon 5,10,15,20,25
@#53 push press and black and red band pull ups
11:13
Oh… And yes …it’s my jacket @Ke$ha :)
Hey Ang,
I think you meant on your couch, not your coach, or not… :o) I’m laughing so hard I can barely type!!!
And my sister just posted the correction to the “on her coach” comment to Monday, January 14th. CrossFit has clearly not helped her eyes.
Max clean work- pr’d by 7#s and got 190#. Went for 195# and did something funky to my left hand so that pretty much ended the fun!
Modified wod:
5-10-15-29-25
20″ box jumps
Ghd sit-ups
Post: fish oil and red wine. They are anti-inflammatories, right!
Awesome story!
Congrats Rich-hell ya!
Awesome story Angela! Thank you for sharing it with us.
Technique
Front squats 55-75-85-90-100 (Got to ring the PR bell, woo!)
Getting much more confident with kicking up to handstands and started working on holds.
Metcon with gray band and 45# push presses (which were my downfall). 11:32
Did Vol work:
Got first ever strict muscle up*
13 reps at 80% on bench
Met con:
65# on the bar for a time of 10:55
Ps.
Tasted some Paleo Fit Meals, Guacamole and hummus are both delicious.
Awesome story, Angela! Keep up the good work- you look amazing!
Volume Work:
5 strict MU and a few kipping- couldn’t string any together
Worked up to 90# on the bench. AMRAP 8.
PU AMRAP 7
Metcon RX:
10:38
Need to remember to rest at top for PP
Cam killed this one!
Great story Angela – you’re story is amazing! @Krystal B, you are also my hero. :)
Front squat: 55# 75# 85# 95#
Felt like I might have gone up one more time, but my form suffered on the last set so figured I had better not.
Handstands: Bah.Gotta keep practicing on my strict hspu.
Metcon: 13:44
PP: 47#
PU: Grey and Red bands
Front squat: 75-85-95-105-115F
Core strength is still pretty dismal–couldn’t keep my elbows up
Handstands: Reps of HSPUs w/2 15# plates
Metcon: Can’t remember but too fast, should have gone heavier on the barbell
PP: 40#
PU: Orange for rounds 1 and 2, gray for 3, 4, 5 (planned)
MU Work:
About 10 on the trainer and 1 Bryce assisted. Can strict pull myself high enough to just barely start the turnover. Need to get stronger with pull-ups and ring dips to get a better feel.
Skipped bench to protect wrist.
Metcon w/ 20# DB: 9:40?
Pull-ups weren’t as bad as I though but that might be because:
1) I scaled the PP too much
2) I got on the sweet Speal bar which is so much easier to hold onto than the rogue cage.
Joe P. + calling out nerds = nerd. Albeit ,with an amazing head of nerd hair. I think it’s called N’air.
This particular nerd:
Volume:
Rushed and didn’t track my #s. No MU, though.
MetCon:
rx’d
10:54
I seldom post rx and, as a result, am proud of my so-so time.
Did this WOD tomorrow the 23rd and came back in internet time to post this on what would be your internet 22nd. Spooky.
Angela- great write-up and fantastic progress.
Rich G.- 1:35 row and then a MU. Good couple of weeks for you. Congrats.
Awesome story, Angela. Keep up the great work!
Did this yesterday: with Sean? Shawn? Shean? Pledge… and Christina R.
RX: 9:20.