The CFC Bowling Team!
VOLUME
A – Muscle-Up (5 strict, 2-3 x 5+ kipping)
B1 – Bench Press 6 x 5 (70%) (Final Set is AMRAP)
B2 – Pull-up 6 x 5 (Final Set is AMRAP)
3-6-9-12-15 reps for time of: (8 minute cap)
Toes-to-Bar
Burpee Box Jumps (24″/20″)
TECHNIQUE
Post metcon
A – Pull up technique (kipping, butterfly, CTB chained, bar muscle up)
B – Snatch (full squat)
Post load, time, and progress to comments.
This time last year… was a rest day!
Jump Rope Clinic!
-Jonny Vu
Are double unders one of your weaknesses or have you been looking for a way to improve your technique? We’re proud to host MollyM and her JumpNRope World Champion team here this Saturday for a jump rope seminar. The team performed at the CrossFit Games last year and have already traveled to 80+ CrossFit gyms across the world helping people with their rope technique. If double unders are leaving you frustrated and with more lash marks than reps or if you could be more proficient, the team will have tips and drills on making your double skills better. There is a limited amount of spots available as we want to ensure that all participants, regardless of skill, get plenty of attention.
Who: Anyone looking to improve their double unders
Where: CrossFit Chicago
When: Saturday, Feb 9th @ 11AM Sharp
How Much: $35
How: http://www.regonline.com/Register/Checkin.aspx?EventID=1198501
@Crossfit West Ames (Ames, Iowa)
Going to be sore tomorrow….
WOD:
1 Snatch (135#)
1 rds Cindy
2 Snatch
1 rds Cindy
3 Snatch
1 rds Cindy….
….10 Snatch (135#)
1 rds Cindy
21:55…hell of a chipper after doing volume squats and power cleans yesterday.
YOGA TONIGHT: 7-8pm @ the box…email melissa@crossfitchicago.com for more info.
Muscle up work, getting better
Bench 70% 5×5 @ 195, AMRAP 1×7
Pull Ups 6×5
Metcon: DNF, 85 total reps, so close, breaked too long on set of 15 TTB
3-6-9-12-15 toes to bar
burpee box jump
DNF 82 reps….ugh. only 8 left!!!
Kipping pull work (attempting to figure out butterfly)
Squat Snatch technique
Post: 3*10 GHD situps
Muscle up work
bench press SS pull up
6×5 @ 70
AMRAP x 10 (BP) & 7 (PU)
Metcon RX
7:31
post: talking about bangs and hair with Dane and the girls.
A1. Bench 5×5 @ 190
1×13 @ 190
B1. Pull ups 5×5
1×10
Metcon: or in the words of Tim S. “an 8min AMRAP”
DNF 88 reps.
I can’t remember the last time I DNF a workout. That’s what happens when you don’t stop drinking from Friday-Sunday night.
Post: enjoying a talk about hair/bangs with Abbey and the rest of the 6am girls.
Metcon
DNF – 80 reps (Too much time sucking wind between the 9 Burpee Box Jumps and 12 TTB)
Pullup and snatch technique.
Post: Discussing the reasons I trimmed the beard.
I miss 6am Tuesdays with Randy!!!
Muscle up work
B1 – Bench Press 5×5 @ 50#, AMRAP 15 (Thanks for the push Randy and Abbey!)
B2 – Pull-up 5×5, AMRAP 7 (black band)
Metcon Rx: DNF – 71 reps, finished 11 TTB on the 15 set
Post: listening to Dane tell us about how he styles his bangs.
MU: 5 strict, 2×5 kipping. Made one lousy attempt at a bar muscle up.
BP: 135# AMRAP 12.
PU: AMRAP 11 w/ 15#.
Met: 7:58. 8 minutes came up fast. TTB were strung together for first two rounds.
WHO’S COMING TO YOGA WITH ME TONIGHT???? IT’S AMAZING STUFF!
DNF City. This wod must be a beast. I might 20# vest it and “enjoy” the pain and see if i can still make the cap
Wod- dnf 75
Finished ttb in the 15 round. Felt time cap was a bit too aggressive for most people. 10 minutes would have made me work a little harder in the end to actually hit a realistic cap.
Technique
Learned the first steps to a butterfly PU
Squat snatch work
Volume:
Muscle up work
Bench 5×5 @195, AMRAP @195, 15 reps
Metcon:
DNF 68
Sad that I wasn’t invited for the bangs / hair discussion with Dane. I think Dane’s bangs are terrific.
Good God… Bryce programmed this workout for me as well today… not looking forward to it.
Little dudes should clean up on this.
Got a hot date with this WOD on thursday I love both movements. I will see what time the Ninja known as Alex does it with a vest and try and be near it without a vest.
3-6-9-12-15
Rxd at 7:57…i shut my brain off for the last 45 seconds and just went. Took a while to recover but glad i finished.
Looking forward to this jump rope clinic saturday so i can actually finish some WODs containing DUs.
Ms. Wani: Looking forward to seeing you at yoga!
Started this one out fast and quickly slowed down. ..
Dnf with 4 left. First couple rounds not bad but 12 &15 horrible.
Post technique
Kipping pullups still trying to get the hang of pushing away from the bar at the top. One day I’ll get it! Thanks for the tips jonny!
MO (front desk staff), would you take a look at the Progenex stash and let me know many grams of protein are in one scoop of the Recovery and More Muscles?
Metcon:
3-6-9-12-15
sub’d kte’s for ttb
20″ burpee box jump
DNF’d at 76 reps
* Thank goodness we did this before technique, however I agree with Sommer. 10 min may have given me more incentive to clear out the 15′s faster. With 20 sec left on the clock all I could get was 1 of the 15 burpee box jumps
Technique:
A: worked on kipping pull-ups and dead hangs with orange band;
B: full squat snatch work up to 52#
Post: Hair talk with Dane and the gals – I especially appreciated Dane’s tips on how to keep your bangs out of your face.
@ Russell
Leave Mo alone, she is busy doing important front desk things.
http://www.progenexusa.com/products/1-progenex-recovery.aspx
@JoeP, if you can actually read the nutritional facts in their website I would be very impressed. The text is smaller than the directions from IKEA.
@ Russell
Use your Packer-Fan Brain and click on the picture, the computer then uses magic to make the text larger… large enough to read and then make sweet, sweet man-love to. It also breaks out the flavors, which you neglected to tell us… but I am betting you are a Tropical Vanilla kind of guy.
I love Passion Fruit. I feel like I had a Zoolander moment there by not clicking on the text.
Joe P: 1
Russell C: 0
@ Russell
Also, to have a Zoolander moment, you would need to be really, really, ridiculously good-looking… which you are not.
Joe P: 2
Russell C: 0
Russell – More Muscle is 31g of protein per 2 scoops and Recovery is 23g per 2 scoops. 2 scoops is the serving size
Now i know why everyone is suffering on this wod. I did basically the same wod a month or 2 back with a 20# vest which was 21-15-9 burpee box jump overs @ 24″ and toes to bar and it was crossfit Regionals wod type of pain as i remember it very vividly. What am i about to get myself into doing it again ugh…
Noon class with the Snatch Club girls.
Metcon: DNF
Missed it by 2 reps. Nothing sucks worse than that. I’m slow at TTB (singles), but didn’t take my hands off the bar too re-grip much, so I should’ve done the BBJ faster. Live and learn.
Worked on kipping pull ups and then my snatch. Stayed at 65# to work on speed and getting into a squat. I liked getting the metcon out of the way first today!
I miss JoeP.
Muscle up work – all singles and doubles
Bench press 6 X 5 @ 225 AMRAP – 20 reps
Pull ups 6 X 5 AMRAP – 12 reps
METCON: RX @ 7:41
Metcon,rx 7:51
Worked on snatch @ 65
post: 3 x 30sec chin over bar holds
3×12 GHD sit ups
Hit the noon class today…thanks Jonny!
First workout back since I had the flu. My lungs are still burning.
WOD: 5:20
Felt pretty weak during the volume bench and muscle up work. The WOD did not help that feeling.
Good to be back and sweating though!
3-6-9-12-15 reps for time of: (8 minute cap)
Toes-to-Bar
Burpee Box Jumps (24″)
DNF (75 total reps)
A – Pull up technique (need a lot of work)
B – Snatch (full squat)
Snatch Club-
Good to be with with all my snatchin biatches for a nooner.
Yeah we all know I had a big FAT dnf on this hooker. Time Ended at 7 BJs on the last round.
however it wasn’t the same without Bryce there. I miss your disappointing looks and sweet cheeks!!! I took my shirt off anyways…it didn’t feel right.
Good coachin by VU …warmup was LEGIT.
Joe P I miss your beard.
Muscle ups
5 strict unbroken
5 kipping unbroken
5 strict unbroken
Bench press
5×5 @ 175
1xamrap @ 175 for 15 reps
Dead hang pull-ups with 20 pounds
5×5 unbroken
1xamrap for 10
WOD
80 reps
TTB good
Burpee barf bullshit jumps not good
Post WOD
Thinking about not doing post wod
Go Blackhawks!!!!!!
4pm Technique Class
3-6-9-12-15 reps of TTB and 24″ Box Jump Burpees
7:35
Glad to make the cap.. Had to failed reps of TTB, otherwise would’ve broke 7:30. Finding that walking up and down on my burpees improves my times greatly when I’m tired.
Worked on butterfly PUs for the first time. Much harder than I expected to be honest. Didn’t know that my lack of shoulder flexibility would come into play so much on that movement. Thanks to Kelly and Rudy for the coaching.
Squat Snatch work with 45# bar.
Accessory superset:
Floor Barbell BP @ 155#: 8,8,10,12
20 second chin up holds x4
Back to the 4pm’er today with Coach Bryce….
Pre: Treadmill is definitely “inop”.
5:00 aero-dyne @ 65Cal
5:00 C2 row @ 1250m
Strength:
A. 3×5 MU work on the trainer
B. 3 x1 barbell muscle ups PR I guess.
-definitely better suited for these with my inflammation in my right hand. A strong kip elevated my petite body up to the tipping point. Couldn’t figure out how to string 2 as I couldn’t control my momentum coming back down. It was a roller coaster rush.
C. Bench 6 x5 @ 148 +15 with amrap.
D Metcon: @7:15
-I though about JoeP around the rd of 12.
-12/15 rds were slow but I kept chipping away
Post: Cried about my blood blister popping under my callus.
@FAB -make sure you set you alarm old man.
5pm today-
Nursing a sore shoulder from a fall almost a month ago.
Muscle up work- still no strict. Didn’t try to kip because I don’t think I have those either (only 1 under my belt). Shoulder pain.
Bench- did 1 set @#140 then moved over to the bamboo bar with 1 pood on each side. 1st set was sad, got to 3 before I lost it. Last set got to 15. Takes serious concentration and is much better for my shoulder. I get the feeling this shoulder thing is going to nag for months.
Metcon- rx- 7:46. Wasn’t sure I was going to finish, but went into the 15 with just over 3 minutes left, figured I had it, and I did. TTB were singles in the late rounds but very little rest and a short bar made it easier because I didn’t have to jump.
5pm class. Unfortunately was a few minutes late die to traffic, so I got to warm up my burpees before the metcon.
Technique work, so metcon was first: subbed kte for ttb: finished at 7:04. Not sure why, but burpees and box jumps both felt ok for a change and I think I am close to being over my fear of the 20″ box.
Technique: worked on strict pull-ups: 1st set of red and black band, only managed 4. Went to orange and only managed 4, red and orange for 3 more sets of 6.
Speed drills on the squat snatch. Still fall forward.
Muscle up work. Got in sets of strcit & kipping on the rings & bar muscle ups as well
Bench press, 5 x 5 @ 195#, amrap = 12 reps
Did legless rope climbs & L rope climbs as a sub for pullies
Metcon – 6:20 w/20# vestbbj were slow after the 6 set. Ttb unbroken thru the 12 set & 7+5+3 on the 15 set
Volume work: did a few strict MU’s, about 4-5 kipping, and then watched Brett R and Adam doing bar muscle ups. Took a few times to get the hang of it and then did 4 sets of 3 and a few singles here and there. Fun movement. I definitely prefer the stability of the bar vs the rings.
Bench @140#. 5×5, AMRAP 8. PU’s 5×5, AMRAP 7.
WOD: 6:59. I was fooled by the interval clock. Finished with what I thought was 1 second left only to find out I had a minute left. TTBs were unbroken in 3-6-9, and then broke up into 3′s,2′s, and singles to close out 12-15.
Serious arm/bicep fatigue post workout. Not really sure why.
A1. Muscle up work:
5 strict
5 kipping (strung 3 together for the first time.)
Getting better….
B1. Bench press 6×5+ 140# AMRAP = 11
B2. Pull ups 6×5+ AMRAP = 10
Metcon Rx’ed
6:39
Unbroken through the round of 9, but TTB fell off after that. 5-4-3 and 4-1-1-1-1-2-2-1-1-1 (it was ugly). Tried to jump my feet to my hands for burpee bj’s but that got hard in the final rounds and ended up taking the extra baby step each rep. Not bad overall.
A1) 3×5 muscle ups (5x strict, 5x no false, 5x false)
B1) Bench 6×5+ @ 200#–AMRAP 11
B2) Pull Ups 6×5+ @ 20# vest—AMRAP 12
Metcon—5:52. I underestimated how much the burpee box jumps would tire out my core for the TTB. My TTB were touch and go singles way too early on this workout. Not thrilled with this one.
D1) 4×1 rope climb
D2) 4xAMRAP ring dips (leave a few)—these ranged from 20 down to 11 at the end. Pretty gassed.
E1) 15 min airdyne @ 60%–253 cals
F1) 10 min planks
Meant to mention that I am IN for the double under training on Saturday! I hope this class is taught by a 6th grade girl, they can all jump rope better than I can. I suspect that I’m going to demo my double unders and then promptly be offered a refund on the class.
Muscle Up practice: practiced strict, still cant get one. Getting closer each time, but lacking in the strength.
5×5 Bench: 175 lbs AMRAP 12 reps.
Cant wait to test my one rep max, hoping to blow it out of the water
5×5 Dead Hang PullUps AMRAP 3 reps. Completely exhausted on these.
WOD: 8:35 RX
Didnt think I was going to come anywhere close to finishing so this was a great surprise. Still the last one done in the group but it was a victory I will take.
Post:
4×8 155lb Floor Press
Thanks Joe P!
@ Russell, I just saw this, but the internet knowledge should be good.
Muscle Ups- 3 month goal to get it.
Bench 6×5 @ 75lbs- 13 AMRAP
Metcon: 7:11 geez!!!
Aw man I wish I didn’t have to work on Saturday! I would be so excited to learn to jump rope with a human jump rope!!
Looking forward to trying this metcon on Thursday…sorta.
Technique:
A – Worked on strict MU, still can’t get it, but getting closer.
B1 – Bench Press @ 115, final set 17 reps (maybe I should have gone heavier?)
B2 – Strict Pull Ups – final set 8 reps
Metcon: 8:00 – just in time!
BIG shout out to my 7pm MVP tonight – Ollie! Got his 1st strict muscle up then proceeded to do 3 more without ever coming off the rings. As if that wasn’t enough, he crushed the workout in 6 minutes and change! It was awesome to watch! CONGRATS OLLIE!!!!!
Nice job to my 7pm volume Men’s only class :) Fun coaching you guys!
PS-Andy S you are next to join the strict muscle up club!
Volume
5×5 Bench at 75
1xAMRAP 10
6×5 pullups at bodyweight
Was fried by the end of this.
MetCon: Rx’ed, DNF
Got 10TTB done out of the 15 set.
Really need to learn to do these faster.
Burpees after bench presses and pull ups are HARD!
Post: Melissa D’s awesome yoga class! EVERYONE SHOULD BE TAKING ADVANTAGE OF THIS, especially if you have mobility issues!
Volume
Close to Strict MUs… minuscule spot from Bryce got me transitioned over.
A few kipping, trying to string them together
Bench 6×5+ @ 105#, AMRAP for 12
Pullups 6×5+ AMRAP was only 4
Metcon: 7:01
TTB unbroken through the set of 9, then a I hit a wall and could only do a few at a time. The GHDs yesterday might have been a culprit….
Post:
4×1 Rope Climbs
4×4 Strict Ring Dips
A- Muscle-Ups: I worked on stringing 3×5 Bar Mu’s
B1– Bench Press 5×5 @225 AMRAP: 9
B2– Pull-up 5×5 AMRAP: 11
3-6-9-12-15 reps for time of:
Toes-to-Bar
Burpee Box Jumps (24″) @ 7:25 Good push being sandwiched between EricA and JoshR
Post wod: 50 HSPU @11:24. These were pretty brutal after all of the MU and Bench Press work, but good to practice them fatigued.
Solo before the 4:00
A – Muscle-up work
B1- Bench press 6 x 5, amrap x 16 (185)
B2- False grip chest to ring pullups 6 x 5
Conditioning – 720
Could have used a push on this. Way too casually paced.
Post
D1- Rope climb 4×1
D2- Ring Dip 4×15
3-6-9-12-15
KTE
Burpee box jumps 20″
7:49
Technique: thanks to Bryce I got 3 unbroken Kipping pull ups with black band first time. My reaction “holy sh!$”
Squat snatch @55lbs felt good aside from 2 failed attempts
MUs: 5 strict, 5 x 3 kipping
BP at 160: AMRAP 11
PUs: AMRAP 10
WOD: well, turns out i did the box jumps wrong, i was trying to do them as fast as i could and i wasn’t locking out fully at the top each time. thought i was still doing it while trying to move as fast as i could, but ’twas not the case. ttb’s unbroken ’til the last set, did 10-4-1, was using the speal bar and slipped off on #14. time was good, but it’s all for naught.
Great yoga class tonight! Thanks for the nod, Anj. :)
Be warned- Anyone planning on coming to the 8pm tomorrow night should be prepared to do a different metcon!!! It will be Maggie and Devin’s last class before they get married (this weekend) so we’ll be celebrating them with a special workout! It will be a fun partner one; please come to Wednesday 8pm to celebrate and workout with them if you can!!!
There will be special skill work before it if you so choose (!!!) or you’ll have the option to still do the tech/vol work for today/make ups as needed. Come celebrate!!!
Volume
3 strict MU’s then worked on kipping which I suck at
Bench press @ 70# (amrap 10 reps)
Pull ups split between unbanded (first few rounds) and black band for the fourth and fifth rounds
Metcon: 7:35
TTB’s way too slow
Fun rare 7PM class for me.
Volume
A – 5 strict muscle ups 3 kipping then worked on bar muscle ups a bit
B – Bench – 115#
C – pull ups
Metcon – 7:57
Didn’t think I would make the cap on this one so that felt good. Tough one mentally.
Metcon – 7:55
Scaled TTB to knees as high as possible – really need to work on those. Nice job Kim on getting her first TTBs though!!!
Technique:
Worked on (orange) banded kipping pull ups. Squat snatches were ugly and now I know my biggest problem are OHS. Switched to practicing those instead at 45# (really need to strengthen my left shoulder/arm). Thanks to Gina and Krystal for helping me with those today!!!
Deadlift – did both sumo and conventional with each weight. 125×3, 155×3, 195×3, 225×3, 245×1, 265×1, 285×1
Metcon: modified TTB for KTE with assisted grip
6:27 Was able to kip the whole KTE which was quite the ab workout.
Post: 4×6 defeceit deadlift with blue rogue plate @ 175#; 4×12 back extensions, 4×1 minute plank holds
kipping pull-up technique, worked on keeping my feet together and pointed. tough but i see how it will help me eventually string pull-ups.
snatch at 55# to focus on form. these felt way better than ever.
wod rx: 7:25, took it slow and steady with only two small breaks- pretty happy with that
Bench Press:
1 x 5 @ 151
1 x 5 @ 171
2 x 10 @ 185
1 x 15 @ 185
Pullups
2 x 5
3 x 10 banded, black
Workout:
81 reps… I knew the little guys would do well on this… us larger fellows, not so much.
A1. Bench Press 5×3 @ 205#
A2. Weighted Pullup 2×3 @ 20#, 3×3 @ 35#
12min AMRAP:
2 Bar Muscle Ups
6 Burpees
24 Double Unders
7 Rounds + 6 Burpees
C1. Bamboo Bar Bench Press 3×15 @ 10#/side
C2. Black Band Pullups 3xMax (10-9-8)
Hamstring cramped on first set of bench, so that was technically 2 reps then 1 rep. Other than that, bench and pullups felt strong.
MetCon felt pretty good…much better than last week when I did a similar workout. Strung a couple bar muscle ups together, but I need to keep working on getting my chest through at the bottom of my kip. DU are still inconsistent, but better today.
Should have increased weight on bamboo bar but I was running out of time and didn’t want to keep changing the weight. Black band pullups for max reps was pretty weak, but my arms were today from the other things.
Did 2 kipping MU then got my first bar MU. Was able to string together 2-3 per set for 5 sets. I find these to be much easier than ring MU.
Metcon
Ring L raises
24″ burpee box jumps
6:03
3-6-9-12-15 reps for time of: (8 minute cap)
Toes-to-Bar (subbed KT[almost]E)
Burpee Box Jumps (20″)
DNF. 79 reps.
KT[A]E were very slow. I’m really pleased with myself b/c I took NO breaks on the burpee box jumps. Knocked them out at a steady pace.
TECHNIQUE: Post metcon
A – Pull up technique – worked on kipping motion w/o band; kipping pullups with gray & red bands, gray band, orange & black bands. first time ever doing ANY pullups with an orange band whoohooo!
B – Snatch (full squat) – worked up to 60#. squat felt good, but for some reason i just keep dropping my chest when the weight goes above 50#. need to work on more.
Metcon 6:02 Rx