VOLUME
A – Muscle-Ups 3 x 5
B1 – Bench Press 3 x 5 (55%)
B2 – Pull-ups 3 x 5
TECHNIQUE
A 1 Set max kipping pull ups
B1 Muscle ups
B2 Tire flips
2 Rounds of:
As many rounds as possible in 6 minutes of:
10 Burpees
10 Russian Kettlebell Swings (1.5/1 pood)
300M Row
6 Minute rest
Post loads and reps to comments.
This time last year… was the Goal Setting Seminar!
In-House Olympic Meet Recap
-Bryce Wood
As many of you know we hosted an In-House Olympic Lifting Meet on Saturday. The meet consisted of three attempts at a Max Snatch and three attempts at a Max Clean and Jerk. If you were lucky enough to be present as a participant of volunteer, you got the hear the PR bell ringing every two or three minutes. The winners were as follows:
Women
53kg – Kelly Johnson
58kg – Karen Cason
69kg – Meg Gruenwald
75kg – Elizabeth Peters
Women’s Overall Winner – Kelly Johnson
Men
69kg – Jeff Miranda
77kg – Anthony Dayrit
85kg – Rudy Tapalla
94kg – Kurt Janke
105kg – Bryce Wood
105+kg – Tim Swan
Men’s Overall Winner – Rudy Tapalla
Be on the lookout for more in-house powerlifting, Olympic Lifting, and strongman competitions in the months to come. Remember, you are all training for these events every day whether you know it or not. These competitions are a great opportunity to expose yourself to competition, and to show off your training. Looking forward to the next one!
Technique work today, wanted to flip the tire
Metcon Rx’d – Rd 1 – 2rds & 295m; Rd 2 – 2rds & 260m
Volume – first time working in muscle ups. 3*5 bench @115. 3*5 pull ups with black band.
Metcon – 2 rounds + 10 kbs each set.
Fun day at the office with some good pain:
A1. 5 muscle ups x 4
A2. 5 ring hspu + 15 sec hs hold x 4 (only got 4 hspu on last set)
+
5 rounds:
200m run
10 tire flips
15 push jerk – 135#
rest = work time
TIMES – 2:41, 2:32, 2:23, 2:25, 2:11
yup fastest and slowest were 30 secs apart. runs got faster and my tire flip form more efficient were the big differences. jerks all unbroken. fun to get the tire moving again as it’s been a long time
12 min rest
Isabel (30 squat snatch for time @ 135#)
TIME – 3:43
got the first 10 then chopped up in 2s, 3s and 4s from there. i should be sub 3 on this when fresh and maybe 230ish. gotta be mentally stronger after the first big set and pick up the bar sooner
6 min rest
Tabata clapping pushups (:20 work/:10 secs rest x 8 rounds)
TOTAL REPS = 47
this was absolutely brutal after the 2nd round. was hoping to get to 50 going into it and i’m actually surprised i ended up getting this close as i was fried for the last half and could do 2 or 3 at the most in a row. Ouch…
Flip tires and then come to yoga!
Tonight/TUESDAY, 7-8pm.
Email melissa@crossfitchicago.com for more info.
Do it.
Volume
2×5 Muscle up trainer
1×3 attempts solo
Bench Press 3×5 @ 65
Pull up 3×5
tire flips x 3
metcon
round 1: 2 rounds + 5 KBS
round 2: 2 rounds + 20 m row
I assumed I missed the explanation, but how was the overall winner determined? % of bodyweight?
I think overall winner was exactly that, the one who lifted the most weight.
Good luck the CFC men’s basketball teams tonight. Great job last night to the bowling team.
That last post was me by the way. Don’t know why it did that.
A – 6 kipping MUs – need to practice stringing these together
B1 – Bench Press 3×5 @145 (60%)
B2 – strict PU 3×5
Conditioning – 2rds + 52m, 2rds+90m
TECHNIQUE
A1 Set max kipping pull ups (7 with orange band)
B1 Muscle ups (banded ring dips)
B2 Tire flips (7 or 8 in total)
Thanks to Randy for his help with kipping pulls-ups. I need a lot of work on these. My 2013 goal is to string kipping pull-ups together without a band.
metcon
2 rounds + 10 burpees + 10 KB
2 rounds + 10 burpees + 3 KB
I’m back!
14 kipping pullups
1: 2+3B 2: 2+5B
Yikes…
A – Shoulder rehab while complaining about my shoulder
B1 – Bench Press 3×5 @125# (52%)
B2 – 3×10 ring rows
Conditioning:
Round 1: 2rds + 90m
Round 2: 2rds + 140m
Nice job at the Oly Meet TimS and Anthony!
Rudy would have been the overall winner regardless of weight class. Kelly was the overall winner based of the Wilks Coeffecient. Elizabeth actually had a higher total, but for weight lifted vs bodyweight Kelly edged her out. I believe Anthony was 2nd based on the formula.
Bench: 3×5 @ 145
Metcon Rxd
A: 2 rds + 45 m
B: 2 rds + 52 m
What were the winning lifts?
CFC basketball team? Info please!
I’m not so great at finding doctors, so does anyone have any recommendation of where I can go to get checked out for asthma? I’ve been tasting blood after workouts and coughing uncontrollably, and lately it’s developed into a chest cold afterwards. Or if you think I’m just a fat, old, out of shape baby you can let me know here too. Thanks.
That’s me above, not Caitlin Z who I told I would post as her the next time, grrrr…..
@Randy there are two teams, Mathias has the info. At least one team is playing tonight at 7:30pm in Old Town and includes myself, MattJ, Brian 6am, Chris L (out with an injury tonight), Scott S, and Bryce.
Fun one today!! Did about 4 kipping pullups unbanded. Need to work on pushing away from the bar at the top. Did sets of 7 with red band.
Tire flip!!! So fun. .. loved it… felt strong. .. haha
Amrap first 2+10 burpees
Second 2+7burpees. The row is always the killer for me… fun to work with Lauren c and the ladies!
@Woody, My final lifts were:
230 snatch
288 clean and jerk
Jk- I work at an awesome family/ internal medicine practice- rush lifetime medical associates at Jackson and Ashland. 1645 w Jackson’s, ate 215, 312-942-8000. We are a resident clinic but the doctors there are amazing!!!! ( and for insurance purposes you can list Jeremy pripstein or Surabhi Mehrotra as a pcp).
Bench: 3×5 #150
Metcon Rx:
3- 2+79m
Post:
3×8 GHD back extension
3×8 GHD sit ups
@ JK
didn’t you just have the flu? did you have these symptoms before starting?
i agree, go see a doctor. it may be exercise induced asthma, alternatively bronchitis, atypical pneumonia, or even sinusitis! you may be able to get away from the inhaler if you get a true diagnosis!
and yes, i hear great things about mandie’s group!
don’t think rush takes hmo if that’s what you have, in that case go see dr. aaron michelfelder or dr. eva bading at loyola!
@ The Malvern Spa (Malvern, UK)
Back Squat –
@242#
3 sets of 5 reps
WOD
Round 1 – 2rds + 270m
Round 2 – 2rds + 290m
Missed three rounds on both by mere seconds. Frustrating…
Muscle up work 3×5. all kipping. still no strict.
bench press 3×5 at #135
pullups 3×5
metcon: round 1: 3rds + 4 burpees
round 2: 2 rds + 290m
so close to my goal of 3 rds each. great noon turn out today with kelly!
@Randy. Team one plays 730 tonight at Jenner school and team 2 plays at 715 at Roberto Clemente school.
Muscle ups:6,5,4
Bonus first 2 bar muscle ups ever
WOD:3 rounds + 2 burpees
2 rounds + 100 meters
I suck at life.
Borko is a man child!
Great noon whining and yelling at people.
Burpees still suck
Muscle up work 3×5. MUs are either there or they are not…today they were not to be found, I did do my first Bar MUs though so there is that.
Bench press 3×5 at #135
Pullups 3×5
Metcon:
Round 1: 2 + 267m
Round 2: 2 rds + 50m
I was working on pacing and not stopping. Rowing is still high on my suck list. I will be at the next row clinic for sure.
@JK Dr. Finlayson on Lincoln by Oz Park….big proponent of Paleo diet and homeopathic medicine but not in a new weird new age way….sorry to all my weird new age friends.
@Woody- My total was pretty weak…
Only 105# for Snatch (opened too light/low and 3rd attempt fail at 116#) and 150# for C&J (fail on jerk at 160#). Yay for being small?
P.S. GREAT Noon class today! All 21 of you were cheering and motivating each other to keep moving like crazy… and yes, Bob was complaining lots too.. ha. It was a fun one!
Tough stuff today with the 2 mini amraps’s.
2+ 8kb
2+ 10kb
Kelly said it…everyone was cheering each other, good job everybody!
Muscle ups: all kipping, getting closer on the strict.
Bench 3 X 5 @ 185
Pullups 3 X 5
Metcon @ RX: 1st round: 3 rounds + 3 burpees 2nd round: 2 rounds plus 268 meters.
@CFC basketball … I’d be interested if you guys ever need a sub. Whether I’ll be able to actually run with you guys will be dependent on schedule. Its worth a shot though!
Kipping pull ups: 4 singles (no band), went to red band 7reps
Loved flipping a tire, its been a long time!
1st: 2 rounds + 10 RBS
2nd: 2 rounds + 10 burpees
@ CFC Basketball…I’m also be available as a sub.
@cfcbball: I’m available as a scrub.
Muscle Ups
2×5 strict unbroken
1×5 kipping unbroken
Bench press
3×5 @ 145 as fast as possible
3×5 dead hang pull-ups as fast as possible
WOD
2+209m row
2+82m row
If I didn’t rest after row to burpees both rounds I could of hit 3 both rounds
Damn son!
Terry, great job!!!!
Welcome back Jeni!
Volume
A1 3×10 bamboo bar bench + 25# KBs, red band, last slot
A2 3×5 strict pull-ups
Metcon
2rds + 282m
2rds + 142m
Was chasing BrettR the entire time and tried not to have him get more than 1 movement ahead and tried to stay ahead of DanP too. Fun WOD. Nice work to my partner Zack
Bench: 3X5 @65#
Pull-Ups: 3×5
Metcon: 2+166m, 2+85m
Really wanted to get 3 rounds in each, but oh well!
Rough Tuesday. Felt awful today. Ever since the lifting meet on Saturday I’ve been getting a burning pain where my left bicep meets my inner elbow whenever I do anything involving my arms. So naturally, I decided to start my workout with a max effort pull up set.
A1. 28 consecutive kipping pull ups (-4 from my PR)
Arm felt good to start, but around 20 the burn came back.
B1. Muscle Ups: 0, my arm is killing me.
B2. Tire flips: A few, then I decided I better stop.
B3. 15 minutes of pacing around the box deciding if I could do the metcon.
Metcon
Rd 1: 2 + 285m
Rd 2: 2 + 235m
I couldn’t generate enough power in my arms or legs to keep the rows much under 1:50. Burpees and KBS felt ok.
My arm feels worse now. I just typed this whole post with just my right hand (I’m a lefty.) I think it needs some rest.
A) 12+ Strict bar muscle ups in sets of 3s, 2s, and singles.
B & C) Bench 3×5 @ #155 coupled with 3×5 Strict Pullups
Made up Mondays WOD Rx’d: 9:17
Did first 3 rounds unbroken and with full feet on box, opened hips, and slight pause. Got really excited for the first 3 rounds because I thought I felt great and then immediately hit a wall and then started doing regular game standards box jumps to finish out my last 2 sets.
Rounds 1,2,3 unbroken
Round 4: 10 CTBs, 11+4 WBs, 20 Box Jumps
Round 5: 5+5 CTBs, 10+5 WBs, 11+9 Box Jumps
Alarm clock didn’t go off this morning at 5am, so jumped into a fun 7pm w/ Coaches Kel & KateM:
A – MU – 3×5 – Kipping, Unbroken
B – Skipped Bench Press and took up Coach Kate’s offer to learn bar MUs. For anyone that knows me, gymnastics is my kryptonite (see cartwheels, skin the cats, Tonys). That said, after some coaching from KateM, AdamC, and Rudy, was able to work through 3 sets of 4-5 without too much trouble. A lot of work to do on these, but felt good for a first go.
Metcon w/ Ollie, Rx’d:
Round 1: 3 rds + 3 KBS
Round 2: 3 rds + 4 burpees
GeoffM was in the first heat and after watching him absolutely destroy this workout I was motivated to just come close to his numbers. Rows were slow but ran to every station to make up some ground. Haven’t gone that hard in awhile, felt like I was near the redline the entire second round. Good stuff.
Bench 5×10 @ 160 amrap last round (18)
Pull-ups 5×10 black band
Workout
3 rounds
2 rounds +163m
Used a 40lb Kb so not rx.
Celebrated by watching the end of Predator, which unlike multiplicity is actually one of the best movies ever made.
Volume:
MUs: Not happening today, didn’t get any :(
Bench: 3×5 at 85#
PUs : 3×5
Metcon:
2 rds + 185m
2 rds + 80m
The 2nd round of the 2nd round was killer.
Post: Ring dips and False grip ring rows and some soul searching!
Volume:
MU’s: 1 strict and 2 kipping
Bench: 3×5 @ 55#
PU’s: after doing 10 dead hangs in the warm up, I only had 5 left. Did last two rounds with lightest band.
Metcon:
2 + 20m
2 + 40m
My rowing really sucks
technique:
a1: max pull-ups unbanded 12 (stubbornly refused to use a band to get past Kelly’s 15/set)
b1: mu progression – nothing exciting
b2: flipped tires!!! i feel like i really accomplished something. got 3 with the lighter one and 2 with the heavier one – so much fun!
metcon rx:
round 1: 2 plus 180m
round 2: 2 plus 88m
Solo workout before the 4pm
A – muscle up work
B1- bench press 3×5 (145)
B2- rope pullups 3×5
Conditioning
1 – 3+8 burpees
2 – 3+1 burpee
post – cfc bball 75-34 win
Volume
Muscle up trainer 3×5, working on keeping those elbows in.
Bench Press, 3×5 accidentally miscalculated and did 55#’s instead of 60. Oh well.
Pull ups 3×5
Metcon
round 1: 2 rounds + 7KBS
Round 2: 2 rounds + 2 KBS
Really wanted to make it back to the rower but alas, I suck at rowing. Meh.
@JK…I started singing “No Scrubs” bc of your post and now it will not leave my brain. So thanks for that.
Also, thanks everyone for doc recommendations. I’m in line for a new one and Rush is close by me. Score!
Operation Strong Like Bull really advanced tonight with the tire lifting. THIS WAS SO COOL. Of course I’m posting pictures to FB.
Metcon
R1: 2 rds + 3 burpees
R2: 2 rds
Oh yes,
post I did melissa’s yoga class.
Seriously amazing stuff! I urge all of you guys to try it!
MU work on the trainer
Bench 3×5- 65#
PU 2×5 with black band
Wod
1: 2 rnds and 1 Kbs (did full American swing)
2: 2 rnds and 7 burpees (American swing again)
Difference was row time. All around 1:50 until the last one- dropped to 2:05
I too am in the market for a primary physician. The last recommended doctor literally has over a month wait for an appointment. No bueno. So thanks to all for the recommendations!
Congrats to all the participants of the Oly Meet & Kelly and Rudy!
TECHNIQUE
A. 1 Set max kipping pull ups – 23 w/ gray & red bands, but really wanted to try with gray only so waited several mins and gave another try, got 10.
B1 Muscle ups – transitions from the knees. felt better this time.
B2 Tire flips
Metcon:
1) 2 rounds + 5 burpees
2) 2 rounds + 3 burpees
really need to work on my conditioning. burpees and rowing are killing me these days. i’m SO slow.
technique:
a1: max pull-ups 6. Then 12 orange band
b1: mu progression
b2: flipped tires
metcon rx:
round 1: 2 plus 220m
round 2: 2 plus 10kb
Pre 6pm class 5×3 power cleans @ 110# working on maintaining speed and 3×3 Clean LO @ 160#
Metcon
2 rounds + 175m
2 rounds + 166m
@JoeP: She touched my pepe Steve…
15rds of:
EMOM: 1 MU
EMO 30sec: 1 HSPU (Parallettes with 2-45#,1-25# and abmat)
Then more bar MU work. I have been having a difficult time with these, but I was able to string 5×4 thanks to Kate and her gymnastics skills. Thanks Kate!
Metcon:
1) 3rds even
2) 2rds +178m
@Meg Raz,
Thanks for the shout out. Miss you!!!
Worked on some strict, bar, and Kipping muscle ups.
Bench 3×5 @ 155#
Pull up 3×5
Metcon:
Rd 1–3+ 5 burpees
Rd 2–2 + 285m—boo!
10 min plank
I need to get back to posting my workouts so Bryce actually knows what’s going on.
Recovery Program Day 6.2
A1. Bench Press 1×5 @ 205#, 3×5 @ 185#
A2. Strict Pullups 4×5 @ 20# vest
15min AMRAP:
3 Muscle Ups
5 Push Press, 95#
7 Cals on Rower
9 Rounds + 2 MU
Started Bench at 205 but ever since my back injury my legs have been cramping a ton with Bench. Had JoeP to spot the first set, but he had his own workout to do so I had to go solo the rest of the way…dropped to 185# because I knew I could handle that weight without a spot.
Conditioning is starting to come around again I think. I’m making it a priority, right after technique, to try to push myself just a little bit more conditioning-wise. Everything felt really good, although my MUs became a lot tougher than I would have liked after the first 4-5 rounds.
No time for accessory work because I had to get back home to allow Lizzie enough time to get to the 8pm. Probably spent too much time bullshitting with JoeP.
Technique:
24 max kipping pullups with orange + black (grip gave out too early–need to work on that)
Worked on muscle-up transitions (standing)
Flipped the light tire a few times, heavy once
Metcon:
Rd 1: 2 + 1 pull on the rower (prob 5m)
Rd 2: 2 + 9 KBS
A – Muscle up progression
B1 – Bench 3×5 @ 55#
B2 – strict pull ups 3×5 (red band)
Metcon: Rx
2 + 1 kbs (both rounds)
From yesterday:
3×5 MU
work on bar muscle ups between light bench sets. Figuring out if I am going with a chicken wing approach or not. Definitely still have work to do on these
Metcon:
3 rds + 6 meters
3 rds + 9 burpees
Forgot to post but did this Tuesday.
Worked on Yoke carries with 25# plates. Was fairly easy and should probably do 45# next time.
3 sets of 20 kipping knees to elbow with my arms in the black things (not sure what to call them). Was good to get the rhythm on what my hips should do.
Metcon:
2 rounds and 130 meters
2 rounds and 75 meters
MUs: 3×5 in the trainer
Bench: 3×5 at 58#
PUs : 3×5 pink band (felt weak today)
Metcon:
2 rds + 30m
2 rds + 40m
Yep, went faster the second round. Pretty typical for me. I never go hard enough the first time.
technique work. flipping tires was awesome max pull ups not so much
metcon:
2 + 7 RKBS
2 + 4 RKBS
round 2 was tough after the 8th burpee of my last round i wanted to puke
MU: 3×5, did 5 strict, followed by kipping
BP/PU: 3×5 105/bodyweight
Met: 2 rds + 10m, 2 rds + 10 kbs