VOLUME
Rest Day/Make-Ups
TECHNIQUE
Power snatch skill work
4 Rounds for max reps of:
30 second AMRAP Hang Power Cleans (135/95 or 55%)
30 seconds rest
30 second AMRAP Air Squats
30 seconds rest
30 second AMRAP Double-Unders
30 seconds rest
Post skill work and reps to comments.
This time last year… Bryce wrote on BYOR!
Ask and You Shall Receive… Schedule Additions and Changes!
-Kelly Johnson
Many of you have asked… or suggested…or begged… or nagged… and we are finally going to try adding 2 new classes to the schedule as well as a few other changes. You’re welcome! ;) We greatly appreciate the help in growing our class schedule and please continue to give us feedback and let us know what you want.
Here’s our schedule changes, which will take place starting February 1st, this Friday:
We are adding a 3pm class on Monday/Wednesday/Friday. Rudy will be coaching this Friday’s first 3pm if you are so lucky to attend!
We are moving the Monday/Wednesday/Friday 5pm Women’s Only class to 5:30pm. Sara will be coaching this class which will be meeting upstairs for the warm-up. This class is obviously only available to women only.
And lastly, adding a Co-Ed 8pm Tuesday/Thursday class in conjunction with the Women’s Only Class; so essentially we will have a both a Women’s Only as well as a Co-ed class Monday-Thursday at 8pm.
If you have any questions; please post to the blog or email me!
***FOR THIS WEEKEND:
CFC is hosting a Level One certification this weekend so classes will still take place at regular times however they will be running out of our old space across the hall. Come dressed warm and ready to kick it old school.
Please remember to still check in at the front desk and then head down the hall for class.
A lot of us have really fond memories there so enjoy your workout(s) there! We are spoiled now in our new space so it’s good to get humbled and be where we first started in this building. It shows how much we’ve grown as a gym and a community!
A1. EMOM 6×2 per arm #55 db
B1. DL 3×5 #275
Metcon Rx’d
Total 307
Post: mobility work
I subbed cleans for #135 high pulls
Technique work:
Power Snatch: singles, then worked on chaining them together.
75# 95# 105# could have gone higher but focused on form.
Metcon:
105# HPC’s
subbed Double for single unders
223 total
Good effort, getting better at the hook grib.
Power snatch: 50#, wanted to work on stringing 3 at a time together.
HPC: 11-11-11-10
Squats: 31-26-23-24
DU: 45-25-39-30
TOTAL: 286
I thought this looked easy, but I think that any workout with short bursts like this is tough. Reminded me of fgb. New PR of 35# du. Squats after the first round hand my thighs burning.
Snatches work @ 115
Deadlift at 175
Metcon – 210 reps. DUs killed me. 17-14-3-4.
“I got a wallet. That guy gave it to me. Gonna drive a car!”
towel rack or hooks in the showers??
Abbey, I have them just need the time to install them.
The return of Meadow Haven Farms Saturday February 2 – 9:30 – 10:30
Jeremy from MHF will be back at the box this coming Saturday from 9:30 – 10:30. He’ll have a couple freezers full of organic pasture raised pork, beef, chicken and eggs. He offers a la carte from anything he has in stock as well as 3 bulk pre-defined meat boxes. For the meat boxes options see their website –http://meadowhavenfarm.com/store/cross-fit-box
Only the meat boxes need to be ordered ahead of time, for those please email me (zack at crossfitchicago) which option (1,2 or 3) that you’d like by Thursday.
Aww, I miss the old space! Good times. It’s crazy how much the community has grown in the past couple years.
WOC gals – that new time change starts THIS FRIDAY, February 1st!
Hope to see you!
Matsumoto a 35# double under? Where did you find such a heavy rope and how did you not decapitate yourself or break an ankle if you missed? Solid work….Bad joke but i got a fastball so i had to swing for the fences…
Worked on Power Snatch up to 135#…need to concentrate on opening up the hips and NOT jumping forward.
Metcon: 224 reps w/ 115# hpc. Limiting factor was hpc…would string together the first 4-5 then do singles. Slowly getting back though :)
We keep growing and we may need to get the old space full time. 3 rooms and 2 lofts, I give it 6 more months and we’d need all of the building.
Of course I begged for the 3pm and I’m gone most of feb!!! I know who you people are that wanted it too!!! You better show up so it’s still here when I get back!!!
2013 CrossFit Games Open registration begins today…
http://games.crossfit.com/2013-registration
We have to make some final decisions on teams before you guys can register. We should be up and running in about a week and we will let you know where/how to register. Thanks for your patience.
@admin….. THANK YOU!!!!!!
Just a quick congrats to all the rec teams this week. Solid performance all around. Keep up the good work.
Overheard from our school Wellness teacher (aka: PE):
All you have to do is 10 minutes of burpees. It will seriously not be THAT bad.
From what I can hear, it actually only lasted 2 minutes.
Volume
6×2 power cleans at 165#
3×5 DL @ 195#
Metcon: 199
HPC @ 115# – 16/11/12/12 = 51
SQ – 16/15/21/22 = 84
DU – 18/14/12/20 = 64
@Woody – Although I stopped harassing Rudy about it a while ago, I’m still holding out hope that one day a wrestling mat…err, I mean, a “mat to be used for crossfit-related movements”…will magically show up in the old space.
is there a rope at the box I can borrow for today??
@ T4
HIGH LARIOUS!!!!
Are we still never going to have another olympic lifting class?
I thought I would try since we’re in the giving mode??!!! :=)
Made up Tuesday’s WOD:
A – Muscle up progression
B1 – Bench 3×5 @ 55#
B2 – strict pull ups 3×5 (red band)
Metcon: Rx
2 + 1 kbs (both rounds)
Goal was to beat Abbey’s score…. just a few kbs shy. Dammit! Thanks to Jonny, BDubs, Gene and everyone else who cheered me on the last 6 mins!
@ Anjali, we had 3% of the box participate at the in-house olympic meet. And 20% of participants were coaches, so even less than that. I would love it if people attended, but we’ve tried it in the past, and it hasn’t been sustainable. This is why we program Oly Lifting 3x/week in the volume program, and 2-3x/week in the technique programming.
First one back was a fun one,
Score 312
Rnd 1, 2 RX rnd 3, 4 #115
Bottom line I ate all my breakfast ! But did some sucky Hpc
@Ke$ha
nice work
Progenex will be here at 6pm handing out protein recovery samples. Make sure to stop by their table.
REMINDER TO PARENTS:
THERE WILL NOT BE A CROSSFIT KID’S CLASS THIS SATURDAY.
THANKS!
Repost based on today’s news on Ray Lewis, I swear by this stuff for joint pain and muscle recovery….aparently I am not alone.
http://www.gbmelk.com/
http://msn.foxsports.com/topics/device/mobile/t/70307099/ray-lewis-refutes-report-that-he-used-deer-antler-velvet-extract-at-super-bowl-xlvii-media-day-nfl-news-fox-sports-on-msn.htm?m_n=true
Crossfit Roots. Boulder, Colorado
Deadlift 5-5-5-5-5
115#
125#
135#
145#
155#
Post 3*10 GHD sit-ups
I’ve missed some really fun looking WODs this week (tire flips?!?!) ….hopefully I can make them up Thursday and Sunday :)
REMINDER TO CF YOGIS:
Sunday AM yoga is cancelled this weekend, due to the LV 1.
See you next Tuesday from 7-8pm.
Small noon’er class with Coach Bryce….
Made up Tuesday’s.
Strength:
A. 3 x 5 MU work on the trainer.
B1 3 x 5 Bench @ 120
B2 3 x 5 Pull Ups
Metcon: 10 Burpees/10 RKB/300m row
rd 1 @ 2 +200m
rd 2 @ 2 +50m
-holy cow were the burpees tough coming off the erg
Post:
d1 3 x 8 Clapping Push-ups
d2 3x :30s chin over bar holds
Any xfit box recommendations for St Petersburg,FL?
@ Bryce!
That’s what I figured you all would say. But, it never hurts to ask since there may be more interested people as we grow. :-)
And you have away my moniker!!!!
This is great news on the schedule front…now it won’t feel so weird when I roll into the 8:00 class. Gina!!
50 double kb snatch @ 1.5 pood per hand
TIME – 2:50
rest 7 mins
max pullups in 60 sec = 46 (weak)
rest 9 mins
For time until 30 reps are complete:
Amrap squat clean in 30 secs @ #135#
30 secs rest
TIME – 3:22
rest (not sure how long)
100 ghd situps for time = 5:04. started off hot and fizzled big time. made a hard push on the last 20 reps but fell a little short of the sub 5 min mark
+
5 x 15 reps of good morning/back extensions @ double grey band
Power Snatch
got up to 135lbs and concentrated on form and stringing them together
Metcon
222 reps. My du’s are getting better but they were definitely the limiting factor in this wod.
A1) 70% Power Clean EMOM 6×2 @ 145#
B1) 55% Deadlift 3×5 @ 235#
C1) Metcon–412
Hang Power Clean 19, 17, 14, 13 (Grip on last 2 rounds)
Air Squats 33, 34, 33, 33
Double Unders 57, 52, 52, 55 (1 trip up on rounds 2 & 3)
Rest 15 min
D1) 20 min row—5060m
1min rest
10 min airdyne—192 cals
D1) 1×2 @ 12.5# dane grip roller 2×2 @ 10#
D2) reverse hyper 3×12 @ 160#
E1) 3x:30 superman hold
E2) 3×6/leg @ 1.5 pood/arm back step lunge
A1) That was EMOM power snatch, not clean. I’m sure you all sincerely care.
technique: 5 rep power snatch. 105#. 115# (3-fail). Then worked on singles @ 125# from the hang. I seem to have much better quickness and form from the hang then from the ground. I have a lot of work to do on this movement as a whole.
Metcon: 355 reps
HPC @ 115# (13,11,11,7)
Air Squats (30,27,28,26)
DU (55,50,50,47) tripped up once in rds 2 and 3 and twice in rd 4.
PS x 5
Worked to 120# and failed 5th rep @ 125#. Felt good, but ran out of time. Would liked to have seen if I could hit 135#. Also, Rudy and Randy had some great cues.
Metcon:
115# for HPC
236 reps. Don’t remember counts per round.
First time photo on the blog. At least I think that pile by the wall is me. If the frame was wider you would be able to see my out of body experience gazing down at my lifeless form in a pitying, ghostly manner. Then it spirited away, peaceful in the knowledge it would never have to do body weight movements again. But, I came to and am cursed again by gravity.
@ Brett Raz
I totally care!
Power snatch work, five rep max 105#, 115# (3-f). I was hitting with more frequency which was encouraging.
Metcon Rx: 208, DUs being the limiting factor.
Snatch 6×2 85#
DL 3×5 225#
Met: 253 @ 115#. Went a higher than 55%. DU’s weren’t too bad but ran out of gas just before the 30 sec mark.
@Brett Raz
I totally care too!
Acupuncture and mobility day. Back at it tomorrow. This looks like a fun one.
Great, but quiet nooner today!!!!!! I miss you Bob!!!!! Got a lot of great coaching from Coach Bryce though!!!!
Snatch technique: worked up to about #115 and then my back started feeling a little awkward so took it easy.
Did Tuesday’s metcon to give my back a break:
2+250m Row, 2+190m Row
Not really sure if I gave my back a break, but hang power cleans seem to be like kryptonite on my back so I stayed away from today’s metcon. I probably should have faced the clock during my row to pace it better, but I also think my rowing form was not very efficient at all. Thanks for the rowing cues Bryce, but I have come to realize that taller guys have a significant advantage when it comes to rowing and wall balls. It may also be my T-Rex arms because when I close my eyes during my row and feel like I’ve made at least 20 pulls, I open my eyes only to find I have gone about 100 meters.
Kurt here are your splits if you want them. Still pretty impressed.
“Gwen”
15=1:01 5:58 rest
12=:48 6:11 rest
9=:25
14:23 Total time@155
PS. Awesome about the 3pm classes. I hope to make it a couple of times a week!
Working tomorrow so had to get this in today
5RM Snatch, 70#s
May have had 75# but ran out of juice.
MetCon Rx’ed
300 Total
Struggled with the HPC at 5-7 per round, but was able to make it up on the air squats and double unders.
Fun one!
Looking forward to those 3pm classes! Thanks for listening/giving in to the nagging!!!! :)
Power snatch: worked up to 70#. I’m going to get under the bar damn it!!! Great tips from Sara, Rudy and Randy!
Wod was one heck of a whippin and I have the marks to prove it :(
14-21-7
13-20-8
9-21-4
12-19-8
HPC@65#. That was the best part of this!
Post: hanging out at the front desk and I got some nuzzling time in with Joe Ps beard!
Power snatch technique work:
5 rep max @53#; 3 rep max @60#
Metcon
4 rds
30 sec hang power cleans @65# (10-12 per round)
30 sec rest
30 sec air squats (19-21 per round)
30 sec rest
30 sec double unders (20-23 per round)
Total = 205
*1st workout since before I went on vaca; Gonna try to get back at it tomorrow at 6 am
Worked on snatch technique. Threw up my one rep max a few times with ease so apparently could lift a tad more. ..
Did hpc at 52#… prob could have done heavier.
Total 286
8pm class with Coaches Karen & Steph
TECHNIQUE – Power snatch skill work
stayed light to work on the change of grip (hook to regular back to hook). thanks to Rudy for pausing his rowing and giving us a good demonstration. think i got the hook on switching going up, but going back down, not so much.
Metcon:
HPC @ 60# 9-11-11-12 = 43
Air Squats 22-22-23-21 = 88
Double-Unders 17-26-19-25 = 87
total = 218
DUs are so sporadic. Ugh. Technique and form on the cleans felt great but need to move faster.
Deadlift 135 off two 45 plates 3 x 10
Box Jumps 24″ box with 20# dumbells 5 x 5
KB swings, 1pood 5 x 30 seconds
Conditioning
5 rounds of:
1 Down and Back EZ Slide Walk (Down Hands, Back Feet)
10 Fat Bar Hang Power Cleans (+ 25′s)
500M Row
21 minutes plus… this was pure misery around round 3… I am so sore.
Off to San Diego for a wedding, hope everyone has a nice weekend.
Today was incremental progress day. Hit 95 on the snatch and nearly had 100. For a movement that I just can’t get, I’ll take it.
Metcon: 224. Subbed single unders.
Post: first four double unders of my life thanks to coaching from Rudy.
World beating? No. Progress? You bet.
Power snatch x 5: 95#, 115#, 135#, 145#, ran out if time
Fun to practice the hook-grip-release technique. Actually helped my snatch form. Could have gone heavier, great tips by Rudy.
Metcon Rx: 301
HPC: 16, 15, 12, 11 – grip gave out on these later rds
Air Squat: 30, 25, 26, 24 – sofa king sore from wall balls, disappointed
DUs: 36, 45, 22, 39- obvi a weakness, but trust me I’ll take it, the 22 was a disaster though. 80 more reps woulda been nice here, grrr…
Recovery Program Day 6.3
A1. DB Squats Jumps 2×8 @ 25#/arm, 2×8 @ 35#/arm
A2. BB Hip Thrusts 4×12, 45# barbell on hips
3 Rounds:
20 Russian KB Swings, 1pood
20 Cal AirDyne
20 Jumping Lunges
Rest 2 minutes
Time – 6:44
C1. Vested Broad Jump 3×5, 20# vest
C2. Reverse Hyper 4×8 @ 115#
D1. 2 Down & Backs with little mobility band around ankles
D2. Freestanding Handstand work
Jump Squats felt good and explosive. Per usual, I forgot about the “Rest 2min” part of the metcon. 1pood on my Russian KBS feels really light not, even for 20 reps. I think my back is capable of handling more. Vested broad jumps were fun.
technique: stuck with 65# to work on stringing
wod with 70# hpc = 215. I really need to learn how to string double-unders.
Power Snatches at 45# then 65#. Started to attempt 70# but kept failing – needed to be more confident and aggressive with it.
Metcon w/ 50# HPC (probably should’ve done heavier) – 161
Really could’ve sped up the squats (thanks for the final push the last round, Angie!) and have to get better at double unders.
Recovery Program (borrowed from JimF) /
Between Trials reprive Day 1:
5k row 25:18
Last Metcon was before ankle sprain Sept. 27,2012.
Felt a little uncomfortable slight pain on inside of ankle toward half way point on the forward most point.
Breathing was labored and this was not fun to say the least.
Post: 3×8 GHD situps
Good to be back getting sweaty:) Really needed this!
Technique – Power Snatch @ 65#
Concentrated on speed
Metcon
HPC@65#: 13-15-10-12
Air Sqt: 26-24-27-25
SU: 60-56-68-56
Total: 392
Double unders, someday I’ll find them…