Bed heads
VOLUME
A – Jerk EMOM 6 x 2 (70%)
B1 – Press 3 x 5 (55%)
B2 – Bent Over Row 3 x 5 (55%)
TECHNIQUE
Deadlifts 1-10-1-20-1-30
21-15-9 reps for time of: (8 min cap)
Push Jerk (135/95 or 80% of Press)
Toes-to-Bar
Post load and time to comments.
This time last year… was the Women’s Throwdown!!!
Bed Head, No Problem
-Erin Cunningham
So you’re not a morning person. That’s ok, I’m not always a morning person either. But, the good thing about CrossFit Chicago is that we have a ton of class times, meaning no excuses for not being able to get to the gym. I totally understand not wanting to workout at 6am. We know they’re all a bunch of weirdo’s that workout that early anyway!! Totally kidding, no one go and blow up at me on the blog. For all of those who were not aware or have just made excuses for not getting up in the morning to workout, we have a class every MONDAY WEDNESDAY and FRIDAY at 7am. Here are a few things I wanted to share about this class that may entice you to show up.
1. The blog picture today – George and Ben roll out of bed regardless of what their hair looks like, no judging I swear. Some mornings, my hair is also in pretty rough shape, but luckily I have huge muscles and I think people are afraid to call me out.
2. The Lululemon Halsted Crew – usually every Wednesday we get a small group of the Lulu staff come and sweat it out. They bring a ton of energy and lots of good laughs to class.
3. Class Size – Don’t be mad at me my regular 7am folks, we may grow a little bit because of this article. Typically, the class ranges anywhere from 1-15 people. I’m sure some folks actually get annoyed with how much I get to hover over them and watch what they’re doing. Trust me, I’m only trying to help you!
4. Dancing/Music – I try hard to get the 7am’ers moving in the morning. I know it’s tough to workout early so we tend to jam. I still have not busted out my dancing warm up, but it may show up soon.
5. ME! – I know most of you members that frequent the evening classes aren’t familiar with me and some of our other coaching staff in the morning. I’ve now been a CrossFit coach for just under 3 years and have coached the 7am class just over a year. When I’m not coaching, or assuming the role of Director of Enterprise accounts, yes I do have a big girl job I’m not a total gym rat, I try and train to hang with the big dogs in the CrossFit community. I’ve competed the last 3 years in Regionals and am looking forward to the 2013 Open coming up.
So there you have it, FIVE really great reasons to come and check out the 7am MWF class. I choose to come and coach before I get my work day started because it’s so awesome to be able to get people moving. Now you have no excuses. We have plenty of showers to get you all off to work on time. See you soon!
I would definitely not call Coach Erin out on her bedhead because for the most part she doesn’t have it and if she does she sports it with a toque. :) She is a great coach so I highly recommend taking her class.
Erin is an amazing coach and athlete!
AND…YOGA IS CANCELLED THIS SUNDAY, 2/3.
(See you on Tuesday at 7pm.)
Technique:
1 x 225
10 x 135
1 x 225
20 x 135
1 x 245
30 x 115
Metcon:
95# Push Jerk
Toes to bar weak
Time 5:46
Push Jerk was unbroken, toes to bar form went to hell half way thru.
Pleased with my time
Technique:
1 x 105#
10 x 75#
1 x 125#
20 x 75#
1 x 145#
30 x 75#
WOD: DNF
Push Jerk – 55#
Scaled TTB to however many reps I was able to get in 3 sets. Maybe should’ve just gone with KTE, because I think it ended up being only like 10 in the first round and 7 in the second round.
Was on the 8th push jerk rep of my 3rd round at the buzzer.
Crossfit Prevail
EMOM for 6 min shoulder to overhead @ 65%
Push press @ 40#
250m row. Rest 1:1
500m row rest 1:1
750m row rest 1:1
1000m row rest 1:1
*25 Burpees to be completed throughout WOD
Time:17:57
Jerk, 6 x 2 emom @ 165#-185#-205#-215#-225#
Press, 3 x 5 @ 115#
Bent over row, 3 x 5 @ 115#
21-15-9
Push jerk @ 135#
Toes to bar
TIME – 3:11
Should’ve been sub 3 but toes to bar on the last round were a struggle. Jerks unbroken no problem and ttb were 21, 12+3 & the 9 set took about 3 sets incl 2-3 no reps. i went for it and didn’t pace which is something I need to work on so no regrets but probably could’ve done sub 3 had I waited a little bit before the 15 & 9 ttb sets were strategizing. Fun one
6×2 jerk @ 95
3×5 strict press SS bent over row @ 55
Metcon @ 65
5:17
Push Jerk EMOM 70% 6×2 @ 170
Press/Row 55% 3×5 @ 100
Metcon Rx’d: 7:30
Pretty hilar “big muscles” line, Erin.
Jerk 6×2 @ 115#
Press/Row 3×5 @ 75#
Met: 7:47 @ 105.
I think Abbey was out the door before I finished this one. Jerks were broken 2-3-3 sets each round, I don’t think I chained these very well, and ended up pressing out a lot. Only did about 9 ttb strung together. Need to get past that mental barrier when stringing those in a wod.
Be sure to stick around for Bryce’s after school special message.
Worked to 1 rep max on strict press (145#). Completing my 7-day goal. One month = 30 unbroken double-unders. 6 month = 7 unbroken strict pullups.
Metcon: lots of scaling. 21-15-9 push press @ 95#, 15-12-9 TTB. 7:35. Rough day on the grip.
Took my bedhead to the 6am class this morning.
Technique day felt like volume day….worked in with Brian.
Deadlifts
1 x 225
10 x 155
1 x 245
20 x 155
1 x 285
30 x 135
Metcon: @ 95# 7:40. Grip strength limiting factor especially after all those deadlifts. First time was envious of the volume group’s workload. Really need to spend more time on Toes to Bar technique because most of time was spent hanging on the bar using a lot of energy.
Post: taking Bryce’s recovery advice to the bars tonight. I’m sure the bartenders of Chicago will accommodate.
I’m official a 7 am’er now and it’s great! The more the merrier :)
DL:
1×235
10×185
1×265
20×165
1×285
30×135
Metcon: PJ @ 95 w/ KTE 7:3?
First 3day CF week in about 9 months and I’m starting to feel better.
YEAH COACH ERIN! I do miss my 7ams. . .and that extra hour of sleep :)
Liked the deadlift workout. Cheng and I were ringing the bell today, looking forward to trying 1RM soon!
Absolute disaster on the metcon. I felt like I was moving through mud. No idea of my time, somewhere around 6:00 and 6:15. Only highlight is that my push jerks stopped looking like push presses.
Volume:
2 EMOM Jerk x 6, @185,205
Press / Row 3×5 @95
Wod Rx
6:38
This was completed yesterday
A1. Push jerk 6×2 EMOM #55 db per arm
B1. 3×5 press @#45 db per arm
B2. 3×5 bent row @ #45db per arm
Metcon:21-15-9
Push jerk #55 db per arm
TTB
Time:5:38
I should have rung the PR bell for shower and getting ready today….
Volume – Deload Week
A – Jerks 6×2 @ #165
Shoulders felt a little tender this morning, stayed light and cut out the strict presses.
Metcon, Rx’d: 3:07
Wanted to get this close to my Fran time / sub-3 and missed it by 10 seconds. Cycled the jerks a little too fast in the round of 15, got sloppy with the lockout, so dropped it and reset. Didn’t go as planned but happy to finish the 9 set unbroken.
Jerks: 21, 10-5, 9
TTB: 21, 10-5, 9
Also, shout to Coach Kate M… she’s also been a true 7am’er. She’s been A-coaching for quite some time, and only due to injury do we not get to see her lovely face in the morning!!! We miss you Kate, so hopefully after you’re out of that cast you can come join us again!!!
Nice work to all this morning. I know the Deadlift schema was a little challenging this morning but it was fun to watch and help you guys figure out your weights!!
Since we are talking about class times … LADIES! New WOC time – 5:30p begins TONIGHT!
Hope to see you :)
I miss you.
@ Coaches
Since we are in the old space this weekend, are we able to make up anything from the week on Sunday? Or just Saturday’s workout?
Missed the last few days and wanted to get a crack at the 30 second AMRAP WOD if possible….
DL’s:
1-115
10-85
1-125
20-75
1-135 (150 fail)
30-65
WOD:
40# 6:57
Technique DL
1@265
10@225
1@315
20@175
1@365 Pr
30@ 135
Met@95
04:52
TTB 10, 11-10-5, 3, 2, 2, 2, 2
PJ-15-6, 10-5, 3-3-3
DL’s:
1@#175 – 10@#135
1@#195 – 20@#115
1@#200F – 30@#95
I was so happy with #195, its been ages since i’ve dead lifted that weight!
Metcon: @57 Time 7:15
Push Jerk were all unbroken, felt really good. Next time i’m pushing myself to go with more weight.
TTB’s slow me down… sometimes i get them, sometimes one foot touches the bar, sometimes they both are inches away from the bar.
“but luckily I have huge muscles ”
Not really luck…
https://www.facebook.com/photo.php?fbid=460845970630382&set=pb.134182533296729.-2207520000.1359737441&type=3&theater
I haven’t had a “bad hair day” in about 11 years.
Dead lifts
1@#175
10@135
1@195
20@115
1@200(f)
30@100
Metcon
21/15/9
Push jerks @#53
TTB
7:14
Or maybe my time was 7:20… Can’t remember
Some day I am going to surprise Erin and myself and get to a 7am class. Maybe when I am retired and don’t need to get to work so early in the morning or stay so late in the evenings. My only excuse is that I need at least 6 hours of sleep to function at the office and my work schedule is getting in the way of my workout schedule. Not good! I am envious of the early morning WODers. I know when I was able to do it in the past (way back when I could join the 9am) it really gave me great positive energy throughout my day. Erin is a terrific coach and I got to count for her last year during one of the open wods which was so fun. Talk about “big dogs”…she’s it!
technique:
Deadlifts
1- 175 10- 155
1- 190 20- 115
1- 200(f) 30- 95
Metcon, 65#, 6:22
Forearms were burning after this!
Technique:
Deadlifts
1x 155#
10X 115#
1x 175#
20x 105#
1x 205#
30x 85#
Metcon:
21-15-9
Push jerks @55# (all unbroken except 15′s -did 9 + 6)
kte’s (sub’d for ttb) – yet another thing I need to work on!!
5:23
DL singles up to 450. Nowhere near PR
WOD rx’d in 4:34
Couldn’t stay with Brett R due to inferior
conditioning, poor technique and my overall
suckiness. Little to no bullying or whining
again today. I think I missed Kelly!!!!!!!!!!!!
Technique.
Deadlifts:
1 X 225
10x 185
1x 245
30x 135
1 x 275 (PR)
30 x135.
As always Bryce was instrumental in me facing my Deadlift demons which lead to a PR.
Metcon 65# GH situps for TTB. 4:33
Hit up the noon.
A1) Push Jerk EMOM 6×2 @ 185#
B1) Press 3×5 @ 100#
B2) BOR 3×5 @ 100#
Metcon–4:10. 21 set unbroken. 15 set went 9-6 on both. 5-4 on jerks, singles on 9 set of TTB (grip was totally shot). Bummer as I wanted sub 4 badly. Next time.
D1) 3×12 chin ups
D2) 55# DB push press 3×10
E1) 30 min endurance
10 min of alternating between 1 pood russian kbs and single unders, right into 10 min airdyne–192 cals, right into 10 min row–2520m.
F1) 10 min planks
Grip got a real workout today.
It is official, next Noon!!!!!! v. 6am throwdown, Brett Raz is on our team.
The legendary tutu is hanging in the stretching area, I thought it was lossed and we would need a new one but the sweaty nasty one (unwashed I might add) is ready for a second run.
A1) Push Jerk EMOM 6×2 @ 185#
B1) Press 3×5 @ 95#
B2) BOR 3×5 @ 95#
Metcon–5:43? something like that.
21 UB both. 15 set went 9/6 and 10/5 (did my 15th TTB as Brett Raz yelled time %#@%!), 9 set was UB on jerks, 3X2 and 1X3 on TTB.
The legendary tutu scared me when I walked into the box at 5:20 a.m.
The tutu has that effect!
7am with Erin is awesome! Always!
Deadlifts went well, no sore back!
WOD @ 85lbs 7:0#
The inaugural 3pm class was coached by none other than El Jefe, himself, Rudy Tapalla! Other than playing crappy music he wasn’t that mean to us.
Jerk 6×2 #165
Press & BOR 3×5 #95
Metcon @115
7:49, a good 11 seconds under the cap! My ttb still suck, but I made it. If I could string those better I could have pushed to Rx, but I couldn’t afford a high number of breaks on the jerk given how much effort TTB take me.
My goal was to complete my 21s before big-muscled Erin got the workout finished, and I was very pleased to succeed at that. I was halfway through the 15 jerks when she called time.
Love that 3pm on Fridays!
@12 O’Clock Bully- Aww, no bullying or whining?! I must come back ASAP…
3pm class
A-Jerk EMOM 6 x 2 @ 205
B1-Press 3 x 5 @ 105
B2-Bent over row 3 x 5
Conditioning – 415
Ttb’s did not go well today.
Post -25ish minutes of muscle-up work with coach Erin! Determined to hold my weight better on these for the affiliate team.
Yeah, Coach Erin’s alright I guess….. ;)
Hopped in on the legendary first ever Rudy 3pm!
EMOM 6×2 Jerks @85
Wasn’t feeling comfortable overhead today–worked on keeping my back knee bent, shoulders pulled back at extension overhead, and just trying to gain confidence back.
Press/Bent-over row 3×5 @45
Metcon–went super light, again just to start to build back that form and self-assurance overhead.
21-15-9
Push jerk (more like push press) @55
TTB
6:12
Volume:
Jerks EMOM 6×2 @ 90#
Press/Bent over row 3×5 @ 55# – felt light today
Metcon @ 85#: 7:27
TTB’s sucked, no way I would have made the cap @ Rx weight
Technique:
135×1
115×10
145×1
105×20
175×1
105×30
Metcon
Push jerks @65
KTE
6:52
TECHNIQUE
Deadlifts 1×125 – 10×105 – 1×135 – 20×95 – 1×165 – 30×90
Metcon:
21-15-9 reps for time of: (8 min cap)
Push Jerk (60#)
Toes-to-Bar(ish)
time = 7:52
have no clue what 80% of my press is b/c I don’t know my 1RM. went with 60# which may have been a bit too heavy. worked on my kipping motion on TTB and managed to get my knees higher than they’ve ever been before. took longer then usual to do, but it felt good to challenge myself a bit more.
Worked with Devin on Technique:
Deadlifts
200 X 1
175 X 10
205 X 1
125 X 20
210 X 1
85 X 30
Metcon:
21-15-9
Push Jerk @ 55
KTE
6:13
Went way too light on the push jerks. Sets of 21 and 9 unbroken and dropped the bar once on 15 set.
Fun night with the woc! Glad to have it back. …
JenT and I worked together on dl technique.
113#, 85# for10, 133#, 75# for20, 138#, 65# for 30.
Push jerk @ 55#
Ttb 15, 10, 5
7:57 barely made it…
First time getting ttb at all… so happy with that!
Technique
Deadlifts
1×155#, 10×125#
1×165#, 20×125#
1×185#, 30×135#
21-15-9
Push Jerks @65#
KTE
6:12
On the road….home of Walmart
Arkansas Power House Gym
Strength:
A 6×2 jerks
135-135-135-145-145-145
B1 3×5 press @70
B2 3×5 BoR @70
Metcon: @ 5:20
push jerks @100 12-9/15/9
TTB -21/8-7/6-3
Post: 10 minute C2 row @2375m
Post2:
3×8 chin ups
3×10 db push press (30)
- globo gym with a Crossfit addition/workspace. Decent setup but geared for semi private and private training only. No group classes but good vibe from the trainers as I worked in my sets around their clients.
Volume:
EMOM 6X2
Stayed at 135#
PP/BOR
3X5 @ 70#
Metcon;
115 PJ
5:45
TTB are one of my few strengths. Well, one of my two strengths . I forget what the other one is.
Is this the first day Joe P. hasn’t chimed in on the blog? Probably working on his memoirs, “Hair Farm: The Follicle Diaries”.
EMOM 6×2 Jerk @ 185
Press 3×4 @ 135
Row 3×5 @ 135
Went a little heavier today with the press than usual working in with Coach Adam who is a beast. Had to fight for my 4 reps and got a lot of great cues from Adam to tighten up my technique.
Metcon Rx’d: 7:06
Today wasn’t my day! I did a terrible job stringing my jerks together and lost my TTBs far earlier than I would like to admit. Ended up pressing a little bit due to inefficiency and did not do well locking out at the top because of that. Great 5pm though with Coach Kurt and Coach Rudy!!!! I enjoyed the volume and definitely could have done better at the WOD! Some days are better than others.
Great article Erin!!! One day I may wake up early enough for the 7am, but I can’t make any promises.
If you have registered for The CrossFit Games Open you can select CrossFit Chicago Black as your team!
A few days off definitely helped, but still didn’t feel my best today.
A1. Jerk 6×2 EMOM 135# 4x 145# 2x
B1. Press 3×5 85#
B2. Bent over row 3×5 85#
Nothing exciting here.
Metcon 115# Push Jerks
6:10
Not my best. 115 felt heavier than it should. I feel like I’ve done push presses more confidently at this weight over the past few weeks.
Still can’t find CFC under affiliates we can register with yet.
DL 1-10-1-20-1-30: 295, 175, 295, 175, 295, 155
Went too light in the first set of 10, so stayed for the 20, then down for 30, think this was just right, grip failing, hammies burning.
Metcon: 7:56 Rx
Nothing felt good today, not sure what’s wrong with me but I don’t like it. Gasping for air the whole way. Ugh.
@Alexa: you are missed! Donde esta?
TECHNIQUE
Deadlifts 1-10-1-20-1-30
255-185-265-155-265-135
21-15-9 reps for time of:
Push Jerk (95)
Toes-to-Bar
7:23
Modified TTB 15-10-10
Every one was a single
Late post. Partnered up with Natalie during the technique portion (and she got a PR! Woo hoo!).
Deadlifts 1-10-1-20-1-30
123-118-133-93-143-93
Flew through the 20 and the first 20 during the 30, so I probably could have gone heavier (especially for the 1).
Metcon – 6:49
Push Jerk @ 53#
Modified TTB to KTE (or as close as possible)