Rest day/Saturday Make ups
This time last year… Bryce wrote Making the Best of an Injury.
A week in review:
And the Award Goes to…
In-House Olympic Meet Recap
Schedule Changes and Additions
December Member of the Month 2012
Bed Head, No Problem
SundayFebruary 3 2013
Partnered with andrew for team “going broken”. Finished somewhere over 15 — maybe15:30? Good group on a Sunday morning.
Hi guys,
I tried to register but I don’t see Crossfit Chicago Black as a team?
What am I screwing up?
Pre Super Bowel blowout workout
Snatch work
10 reps at 95
10 reps at 115
10 reps at 135
WOD
8 min amrap of
250m row
5 snatch at 135
Rest 4 minutes
8 min amrap of
250m row
5 cleans at 185
Post WOD
OHS
10 reps at 135 of 3 second decent, 3 second hold at bottom, stand up as fast as possible.
I’m ready for Super Bowel Feast of
Buffalo Joes wings
Barnabys pizza
Smoke Ribs
Sweet Mandie B’s
I start tomorrow a 12 day paleo/Manorexia diet!
@Fat Aspen Boy – Buffalo Joe’s wings are the $#I!.
Thank goodness they resolved that supply issue…
http://www.nydailynews.com/life-style/eats/super-bowl-chicken-wing-shortage-averted-article-1.1253102
5 rounds for time
10 #30 db thrusters
10 pressups
50m run
10 pullups
12:36 now for superbowl wings and pizza and my favourite Shlafly brews
Chitown Big Game 5k
22:29 (26 sec PR)
It was cold out there this morning!
Teamed up with Jenelle for team Hot Nips…well we did an individual AMRAP together but still we teamed up in suffering. Had to get shirtless…its sunday funday for petes sake!
amrap 20 min
7 goblet squats @1 pood
10 OHlunges @25#
7 russian KBS@1 pood
10 OH lunges@25#
6 rounds +31 reps.
Back was feeling a bit spicy still from Friday so took it at a nice gingerly pace!
Finally able to get a workout in. Did Saturday’s team WOD at home with a buddy who wants to start crossfitting.
3 Rounds for time of:
20 Pull-ups
15 Burpees
10 Box Jumps , 24”
5 Handstand Push-up
Time was not so good, 17:30.
My slowest 1:31.
Fun times at the Seminar workout.
15 to establish 1 OHS:
255,275,285
285 felt better than the 275 but called it a day it’s a good 20lb PR for me.
Then:
3 rounds for time:
5 power snatch @ 185
5 seated L-sit muscle ups
8:57
Officially trying to swim once per week. Luckily I’m friends with a fish, or maybe we should call her a dolphin, if you ever want to be humbled, go swim with Steph P. She lapped me a couple times today!
Looking at race season ahead and contemplating Racine Half Iron so time to get back into swim mode.
2-4-6-8-8-6-4-2 Laps
We tried to rest as much as we worked. It was probably a little less, but fun one. I wanted to bail on the second set of 8 seeing as Steph finished while I still had two lengths of the pool to complete, but finished all the way through. Need some technique work!
Happy Superbowl Sunday, Go NINERS!!!! :)
Congrats on your 5k PR, Ervin! Ballsy to run out in that cold–way to go!
L1 Seminar WOD
Jumped in and tried to find my 1RM Front Squat in 15min
255#
Matched my old 1RM, did 275#x2 2 weeks ago. Deadlifts on Friday + 50 135# FS yesterday fried me out. It was fun to work alongside the trainers though
2 Rounds of “Chief”
3min on , 1 off
3 power cleans at 135#
6 push-ups
9 air squats
Rd 1: 5
Rd 2: 3 rounds + 3 squats
Didn’t have time to do 3 rounds but it was fun to get a quick metcon in
Finally posting after an awesome, but tiring weekend at the L1 seminar. It was fun to see Jonny, Glenn, and Rudy as part of the awesome seminar staff!
Yesterday, Fran…3:30 Rx.
Big thanks to JK for being my cheerleader/counter!!
Today, 8 min AMRAP of push-ups, medball cleans (I used a 12# ball) and sit-ups. 6+3 push-ups
There sure are a lot of things to think about during a medball clean