Flashbacks
VOLUME
Rest Day or Make-Ups
TECHNIQUE
Bench Press 3-3-3-3-3-3
5 Rounds for time of: (12 min cap)
5 Knees-to-Elbows
10 Box Jumps (20″/16″)
15 Kettlebell Swings (1.5/1 pood)
Post loads and time to comments.
This time last year… we wrote on Schedule Changes.
Competitor’s Meeting!
-Bryce Wood
Do you have the itch to compete at the 2013 CrossFit Regionals as a part of a CrossFit Chicago Affiliate Team? If so, I would highly recommend you make an appearance at CFC this Sunday at 12:30. We will be meeting for roughly an hour this Sunday to discuss anything and everything that will go into determining how we will split teams for the upcoming competition season.
CrossFit Chicago was last represented at the CrossFit Games as a team in 2009, and we’re eager find a way to get back to California to be a part of the action again. Being a part of competitive CrossFit team takes work. So this year, we’ll be scheduling more in and out of house team workouts to fully prepare individuals who are anxious to take on the responsibilities of becoming part of this.
If this sounds like something that you are eager to be a part of, show up at 12:30 on Sunday. If you’re available at that time or not email bryce@crossfitchicago.com with your numbers in the following categories (and if they are a strength or weakness of yours):
Back Squat
Deadlift
Press
Clean and Jerk
Snatch
Consecutive Muscle-Ups
Consecutive Kipping Pull-ups
Consecutive Handstand Push-ups (kipping or strict, head to floor)
Consecutive Double-Unders
Good mornings w/black band resistance, 5 x 5 reps @ 135#, 1 min rest b/w sets
rest 6 mins
30 muscle ups for time – 4:58. about a minute slower than expected. had 4 misses which was uncharacteristic so we’ll do better next time as this was not indicative of my ability
rest 6 mins
30 clean & jerk @ 185# = 4:10, got inefficient on quite a few of the jerks so need to make sure i don’t push press these too much. did these all as singles
rest 7 mins
5 rounds:
10 ghd situps
10 burpees
TIME – 5:20
this one felt like i was at altitude when i went back to the ghd’s after burpees. should’ve probably done at least 7 sets
rest 7 mins
Back Squat w/black band resistance at a little less than ~50% (185#), 5 x 5 reps, 1 min rest between.
working on speed out of the bottom and pushing up/back with the torso here to make sure the posterior chain is being engaged properly
rest 8.5 mins
5-10-15-20-25 reps
pullups
push press @ 95#
TIME – 4:39
All unbroken until the 25 set of each movement which was 14+11 for both movements oddly enough.
Disappointing to be the first post at 8:00 in the morning. Can anyone who owns a red hoodie check to see if you have a 2XL instead of a large.
Also, if you are interested in competing in the Oly Meet on Saturday, please sign up on the whiteboard today, so I have a general idea of how many participants to expect.
3-3-3-3-3 bench press
45-55-60-65-70 (10# pr) probably could hit 75, but was pushing hard through my legs on the last 70# rep and I felt a lower muscle in my back ball up and didn’t want to strain it.
5 kte (getting better at these)
10 box jumps (16″)
15 kbs (1pood)- first two rounds were ok, last 3 rounds were terrible and form went to crap
7:39 (I think, it was either 7:39 or 7:49)
Bench Press 3-3-3-3-3-3
165 – 175 – 185 – 195 – 205 – 215 (2 reps at 215, had a little help on the 3rd rep)
my former 1 rep PR was 190 so this was a huge jump for me
5 Rounds for time of:
5 Knees-to-Elbows
10 Box Jumps (20″)
15 Kettlebell Swings (1.5 pood)
9:12
Bench 6×3 up to 185# (former PR). Maxed x 1 at 205#.
Metcon Rx – 7:50. KBs were surprisingly difficult. Broke up rounds 3-5.
Bamboo Bench with 1pood, red bands, middle slot
5×5
Worked in with MatthewK on his EMOM 4×2 cleans. 145#
Reverse Hyper 3×10 @ 140#
Back felt a lot better after these
Metcon
5 rounds
5 ghds
10 20″ box jumps
15 1.5pood russian KB swings
5:22
Made up Tuesday’s Volume work
A – Muscle-Ups 0 strict, but 5 solid attempts; 10 kipping MUs
B1 – Bench Press @185# x14 AMRAP
B2 – skipped PUs to focus on MUs (and to save for metcon)
Conditioning Rx – 8:31
5-10-15-20-25 reps for time of: (14 min cap)
Pull-ups
Push Press (95/65 or 55% of 1RM Press)
The set of 20 got me; didn’t break up the sets appropriately and spent too much time staring at the bar. Took a smarter approach for the 25 set. Push Press broken up in round of 25 (17-8) otherwise unbroken. Overall, good effort.
Worked in bench presses with Rachel. New PR at #80, previous 1RM was #75.
Conditioning: rx’ish 6:50.
KTE were not quite KTE, but rather as high as I could go!
Who’s making chili for the chili cook-off for Saturday’s party? Wondering who my competition would be… ;)
What time does the party start on Sat night? I’m not on FB so I can’t look there! Trying to figure out if we’re going to make it or not, have some later plans.
@No Moniker – 7pm start
Chili Cookers – please bring your wares by 6:45pm to set-up
KeSha, you’re going down. JK’s so-hot-you’ll-take-your-shirt-off chili will destroy your gross glitter and skank sweat chili. Bring it.
Bench: 33-55-60-65-70 (failed on 3rd rep), 70# (barely got it).
1 rep max in august was 70#, so made a little progress.
WOD: used 1 pood, knees to triceps (sometimes), 16″ box
time: 7:57.
Kb swings felt a little heavy today, by staying in my heels it really helped with my form…was leaning forward in my toes too much at times.
7am was a good group today
PR on bench (which is awful) 140lbs
WOD 7:14 at prescribed.
Technique
bench press
3-3-3-3-3-3
55#-65#-70#-75#-80#-85#-90#
Metcon
5 kte’s (the first 3 rds looked like kte’s, last 2, knees to pits)
10 box jumps @16″
15 kbs @ 1 pood
8:19
felt pretty good to go unbroken on the 1st 3 rds, but last 2 rds of kte’s were not!
I’m sorry that I’m gonna miss the oly meet and holiday party this Sat. Gonna be out of town!
Bench
95-115-135-145-155-165- 175 (1rep)
Need to work on speed.
Metcon:
6:15
Felt great going into the metcon, I did use 1 pood kettlebell, need to work on form
@ Jonny is it possible to just drop off the chili if im not staying for the party?
@Ervin – yes. Please make sure it’s in a crockpot or something of that nature so we can keep it warm.
Bench Press: 3@ 95.
I tried 100 and failed my 3rd rep.
metcon: 7:28
@ Ke$ha, I am hoping too (depends on work, but currently planning to. But mine won’t be paleo, it’ll be gluten free and organic). Bring on the competition!
Bench Press: 3×5
#42-#62-#72-#78-#84PR
Wod: 7:50 Fun workout, my kte were not pretty!
Bench Press:
42-62-72-72-1 @74#
5 rounds: 6:06
5 knees to elbows
10 box jumps 16″
15 KB swings 1 pood/Russian
Post: 3*12 ab wheel
2.5 mile run
@ JK: Sounds like someone is still bitter from the glitter bombing of Halloween ’11. I originally wasn’t planning on bringing any chili but your “skank sweat” comment just ignited my competitive nature.
BRING IT JASON KEARNS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
@ 6am’ers: Let’s bring back the !!!!!!!!!!!!!!!!!!
Bench Press: up to 3×95#, then with a 100# barbell over me, BRYCE WOOD SAVED MY LIFE. Seriously people, have someone spot you. Thankfully Bryce was spotting me. My right shoulder gave out with 100# on the bar and it came falling down toward my neck. I screamed and Bryce grabbed the bar. That was without a doubt one of my scariest Crossfit moments ever. Damn. Thanks doesn’t even cover it, Bryce.
Metcon @ Rx: 5:54
Post: lots of stretching out that shoulder plus some work on the GHD machine and the crazy Bamboo bar.
Bench Press = 45-55-60-65-70 (only 1 rep).
The most I’ve ever bench pressed before today was 55# (once), so this is progress!
5 rnds = 8:42
5 KTEs
10 Box Jumps (16″)
15 KBSs (1 pood)
KBSs used to be one of my favorite moves, & then I went up to 1 pood…felt so slow.
Active Rest turned into a beat down! It was awesome!!!
Coach Kurt Special
100 DU’s
21-15-9
Hang power cleans @ 95
CTB’s
100 DU’s
The clock kept gettin reset so no idea on time but the 100 DU’s at the end hurt
Post Kurt Special
3 rounds of
9 500 pound tire flips
20 sledgehammers (10 each arm)
Awesome rest day!
TECHNIQUE
Bench Press 3-3-3-3-3-3
42-47-52-57-62-65
Got a little help on the last rep at 62. Should have done this myself.
Did 1 reps at 65. Failed.
Did 1 last rep at 62, and did it.
5 Rounds for time of: (8:31)
5 Knees-to-Elbows (did not tough elbows)
10 Box Jumps (16″)
15 Kettlebell Swings (20lbs. Focused on form since form is poor at 25lbs)
Technique:
Bench Press 3-3-3-3-3-3
125-145-185-195-205-215
Felt great. I feel a new PR when we max out again.
Metcon
5 knees to elbow
10 box jumps Rx
15 kettle Rx
8:24 solid. KB needs some technique work. Could have pushed for a sub 8 minute.
Val, thanks for the help on my Bench Press and KB technique.
Made up Monday’s volume
Call me Chuck Berry cause Ring, Ring Goes the Bell…+10# on the Squat Clean today. Need to drop 5# before Saturday so I can take the 187# bracket, otherwise I’ll come in last in the 207# bracket.
VOLUME
A – Clean EMOM 4 x 2 (75-85%) -185
B – Clean Every Other Minute 4 x 1 (90 – 100%+) 185/205/225/240 (+ 10#PR)
C – Back Squat 1x 5 (50%) 155 1 x 3 (60%) 190 1 x 2 (70%) 225 1 X 1 (75%) 240 1x AMRAP (80%) 255X10
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
4 on the nose…I had a brain fart and threw my rope down at 25 on the last round trying to get an extra Snatch or 2…I have know idea what I was thinking and it cost me the last 30 seconds to retrieve my rope and get my last 5 jumps. Up until then they where all unbroken. What a dumb ass!
Technique
3-3-3-3-3-3-3
165-185-195-205-215-225 also did 235 for 1 rep matching my PR. I think I can get 245 at least next time
WOD rx’d at 7:52
some kettlebells were broken. I cant generate speed at these yet.
Technique: Bench up to 175# x 3
Thought I would be closer to 165# on this, but Kelly!!!!!!!!!!!!’s setup and form tips really helped and felt like I could’ve gotten more up today.
Metcon Rx+ 5:10
Didn’t realize I was doing Rx+ until afterwards chatting with EricA and he said 20″ box jumps aren’t too bad, yeah I did them at 24″. BOOOM!!! Elite dot com.
@Ke$ha: I am a very bitter, very old man. Watch out. And stay off my lawn!
Top Gun 3D next month…If Brett Eaz is not at the box he will be at the IMAX.
Raz not Eaz
I set out to do Thursday volume work, but it turned into Snatch 1 RM instead pre metcon.
Snatch 4×2 EMOM 105 – 105 – 110 – 115
Snatch 4×1 EOM 120 – 125 – 130 (+5 PR) – 135 (f 5x)
I really want that 135# snatch. Its definitely getting closer. Just need to open up and get under the bar. “Commit” as Kelly!!!!!! would say. No time for deadlifts.
Metcon Rx’ed: 5:28
Nothing too bad here. All unbroken. But I did trip pretty badly hopping over my box back to the bar between round 4 and 5.
4pm’er class today…..Randy/Kelly
Pre: 5k run(treadmill) @ 23:35
Strength: Mu’s on the trainer 1 x 10, then strict mu’s x 3.
-still super tender along my left hand, karate chop area, so just kept volume low.
Bench@ 175(7 amrap)
-should of had 8 but thought about it to much and gas tank ran out.
Metcon:5-10-15-20-25 Pull Ups/Push Press(75) @9:50
-unbroken up to 15 then got mental block thinking about the increasing reps that I had left over.
Post: 4x 12 DB Floor Press (35)
4x 8 Chin-ups(red for last 2 sets)
Skank Sweat?
You’re all going down in the chili cookoff! I have the secret ingredient that will crush all your chillis. The Merciless pepper of Quetzalacatenango grown by the inmates of a Guatemalan insane asylum! Be ready to hallucinate.
Made up Tuesdays workout. Thanks Randy for your help on the bench set up. Bench-155# 12 reps on the AMRAP.
PU-10
WOD-12…something.
Excited for Saturday. Doubt ill beat out any other lifters but ill be happy if Ihit a PR or two.
First day back at the box in 2 weeks. Was a little nervous about stamina but Rudy put it in perspective for me. “Don’t worry, we’ll mop the floor with you when you’re done”.
Technique work: 95-135-155-165-170-175# (2-F). 175# was a 1RM a few months back so that’s encouraging.
WOD: Rx’ed except I subbed in Russian KB’s: 6:26. Way to handle such a large class Val! Lots of new faces too which is great to see.
Made Up Monday
4pm w/ Randy
BS 90-105-125-135-145# amrap 11
Metcon:
3 power snatch 55#, 10 14#wb, 30 du
6 rounds + 3 snatch
5pm w/ Randy
4X2 Clean 85-85-95-105#
4X1 Clean 105-105-105-105#
I suck at oly lifts…bad! Thanks Randy for the tips!
Made up Tuesday’s volume
B1: Bench up to 125 (AMRAP for 10….if only I was able to do that at the GLI!)
B2: Pullups AMRAP for 8
Then:
4 rds
30 lunges
15 HPC 75#
4:19
did MU work after. got 8 singles, and turned over failed the dip of about 5 more….
Technique
Bench press. 3-3-3-3-3-3
53-63-73-83 -93 then tried 103 twice and got only 1 rep
Needed to get the bar over my sternum and push a straighter path
WOD 7:57
KTE were not pretty, 20″ box, 1 pood
A1: Bench press 1×5 (55), 1×3 (65), 1×2 (75), AMRAP (80): 6 reps–first time benching in a few months so was alright with this performance
A2: Pull-ups 1×5 (BW), 1×3 (BW), 1×2 (BW), AMRAP (black band): 10 reps
Metcon
5 rounds for time of:
5 KTE
10 Box jumps (16)
15 KBS (1pd)
Time: 6:09
It was great to learn the CFC style bench press. A bit awkward at first, but felt like I was getting the hang of it by the end.
115-135-155-175-195#s
Metcon Rx: 6 flat. Steady even pace throughout and was able to keep everything unbroken.
4pm with Randy making up Tuesday volume and Metcon
Muscle up work. Got 5 strict and 15 kipping. I was getting the last 6-8 two or three at a time. Been a little bit since I had done some good MU work and my false grip got really raw, really fast.
A1 bench press. Worked up to 80% = 190#. AMRAP of 9. I had more in the tank and I worked up to 80% too fast.
A2 pull up amrap, got 15.
Tuesdays Metcon
5-10-15-20-25
Pull up/push press
8:52 rx
My hands hurt, calluses a killing me. Tried to tape hands a bit and it was miserable. Ripped tape of 1/2 was thru.
Got a little confused counting, and think I did 18 pull ups on the round of 15… I don’t know.
Really fun and like these kind of wods.
Spent a bit resting, and dealing with tape. Think I can get this in 8.
55-75-80-85-85-85 bench press
Could only get at the most 2 reps at 85lbs. 10lb PR.
Metcon RX
7:59
Does anyone know how to add CFC’s feed to the myWOD app?
Great to workout with t4 again!!
Bench press worked up to 3@ 90# last 1rep max 80#… made a world of difference with a few tips from Val. .. thanks lady!!
Metcon
Kte ish
16″box jumps
1pood ktb
8:31
Bench press 3 rep max: 95#, definitely had more in me but ran out of time.
Metcon: 6:19, FUN!
A big thanks to great 5pm and 6pm classes. You all listened so well, implemented tips like champs and moved efficiently. I was happy to see so many PRs!!
After a rough day at work, you guys made everything much better for me.
So easy to coach coachable people! A big fat thank you and a virtual hug from Coach Val.
6:00pm Technique Class with Coach Val today.
Bench Press 3 rep max @225#. I had some help on the third, but still a PR for me!
Metcon: 7:29
@Val: Thanks for the great tips tonight and every night. Your tips, patience and motivation keep me wanting to improve everyday.
@JB: Your improvement is exponential. Keep up the great work! Love having you in class. You’re a hard worker.
Made up this class on Sunday at 11am WOC
TECHNIQUE – bench press 3-3-3-3-3
65-75-85-95-105F-105F
Never done a 3RM bench press so the 95# is a PR. Managed to get 2reps each time at 105#, just couldn’t press out the 3rd rep. Previous 1RM was 102# (July 2012) so I know that’s increased and I’m pleased.
5 RFT:
5 Knees-to-Elbows (ish)
10 Box Jumps (16″)
15 Kettlebell Swings (1 pood)
time = 7:47
KBS were killer.