VOLUME
Rest Day or Make-Ups
TECHNIQUE
A Deadlift 1-1-1-1-1-1-1
B Handstand push ups 3x max
3 Rounds for time of: (12 minute cap)
50 Double-Unders
30 Kettlebell Swings (1.5/1)
10 Thrusters (115/80 or 40% of Back Squat)
Post loads and time to comments.
This time last year… Bryce wrote on the Women’s Throwdown Recap.
CFC Goal Setting Seminar
-Rachel Fisher
Coach Sara and I had the opportunity to earn our CrossFit Goal Setting Trainer certifications with “Original Firebreather” Greg Amundson this past November. Since then, we have plunged full-force into expanding our goal program to include market research, individualized goal coaching, and follow-up/accountability plans.
In watching this program grow, many of you have expressed interest in learning strategies to successfully set and achieve your goals. What better way to offer the public what it wants than by passing on the lessons we learned from Greg in our very own CFC Goal Setting Seminar?
What: Goal Setting Seminar
Where: CrossFit Chicago
When: Sunday, February 10th at 12:30pm
Why: Why not?
The meeting should last about an hour, and you will walk away with the following:
-Points of performance for goal setting
-Lessons about the power of thoughts, words, and attention
-Strategies for setting short-term and long-term goals
-Positive self-talk/affirmation techniques
-Methods for calming the mind
-Using personal strengths to shape what is within the realm of control
Hope to see you there!
Be warned- Anyone planning on coming to the 8pm tonight 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, programmed for them, so please come to 8pm tonight (Wednesday) 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!!!
p.s. Nick and Kristin- I want you two to come too ; )
Ahhh, thanks Kelly for the invite. But Kristen is already out of town wrapping up wedding details for the weekend. Have fun!
Damn it- forgot the “e”… sorry Kristen!!! Best of luck with everything and have a great weekend!!! ;)
Rachel sporting some mad bling, throw a clock in there and she’ll be kickin’ it! Flavor Flav!!!!!
Skill work today:
DU’s 30 seconds on 30 off for 10rds:
24,27,22,19,19,21,23,20,25,25. avg: 22.5
Worse than my last attempt, I think my legs are still cashed from past 2 days.
TTB 6×5. Watched a few videos on TTB, one by Jason Khalipa. Tried to incorporate putting my head through on the kip, which seemed to work better.
A1. Back squat 5×5@ #265
1×15 @#265
B1. Was only able to get 2 sets in before the Metcon began
Metcon: “Gwen”
15-12-9
#55 DB touch and go clean and jerks
Time= 6:35
Tech:
HSPU – 3×10
Deadlift – Worked up to a one rep max at #375
Metcon:
100 SU, 30 KB, 10 Thrusters – 11:18
Dont have the DUs down yet. Off to Seattle, see you all next week!
Thanks for the invite Kelly! I would love to come in. Unfortunately, I am back at my parents house until the wedding! I’ll see everyone when we get back in a few weeks!
Dead lift with Tina T: 125-155-175-205- (I failed at attempt at 230 and 220) prior 1rm was 120, so I’m not happy; but last Friday I failed at 205, so I’ll take this as progress.
Hspu work: 8 with 25# plate and ab mat; 4 with 15# plate and ab mat (pr); tried with 10# plate and ab may, but couldn’t quite get all the way down, but very close. Enjoying my progress on these.
Metcon with 25# kb (wouldn’t finish with 1 POOD), 100 single unders, and 47# thruster (could’ve gone heavier): 10:26
Volume – Day 3
A – Hang Squat Snatch 6×2
135-145-155(1)-155-165(1)
B – DL – Only got to 2×5 @ #275, will make up tomorrow
Metcon, Rx’d: 7:42
Not my best work. Unbroken until round 3. Last round of KB 25-5, thrusters 9-1. Usually would give some soft excuse about not being mentally tough, but gas tank just isn’t where it should be and I bonked out. Let’s move on and get back at it tomorrow.
Post: 100 med ball situps
Yay GOALS!
This meeting is a great opportunity to get yourself back on track, especially if that New Year’s resolution has fizzled.
Come prepared with Goals that excite you and/or scare you. This conversation will definitely help reignite the fire!!!
Coach Rachel and I look forward to Sunday.
Hip rehab programming 2.3:
5 rounds
.5 mi. on the AirDyne
300m SkiErg
22:13
The AirDyne is the devil.
Well Burpees Box Jumps 1, Joshua 0.
The nerve damage on my left hand finnaly caught up to me. Was on round 3 of the WOD yesterday and went down for burpee number 2 ;fingers dont work right so I caught one of them and think I may have broken it at the first knuckle. Time will tell.
Goal #1 – figure out how to not do any more damage to left hand.
Made up Tuesday’s volume work
A – MUs – did a few kipping but none of them were very good
B1 – Bench 5×5, 1×13 @175#
B2 – PUs 6×5 no AMRAP
Conditioning – 7:24
LOTS of single TTBs in the 12 and 15 sets. I don’t seem to possess enough core strength to string these together after more than a few reps.
Hit up Wine Country Crossfit the last 2 days as I am out in Napa for work.
No heat in the gym, so Coach Ryan warmed the bars up with a blowtorch while we were doing warm ups ( for real).
Tu MetCon:
9-6-3 squat snatch @135 alternating with
21-15-9 ring dips.
RX: 7:53
Took a lot of time between snatches
Wed: back squat and press progression
6×5 @ 185 BS (amrap of 10 on last set)
6×5 @95 press
Mobility work
Ab work
Volume
EMOM Snatch, Hang Snatch x 6, @155,165
Deadlift 3×5 275
Metcon Rxd
13:06
Was in my office this morning at 5am and office had a weird gas/oil smell. Didnt think anything of it. Then carbon monoxide alarm goes off. Weird. Then the fire alarm goes off. So I thought the batteries were dead. I reset and alarm didnt go off. This was around 5:30am.
Just now at 9am someone comes in my office and says there is a major gas leak and they are evacuating the building! They were shocked I was there since 5am and didn’t feel nauseous!!!!!!
I told them that I am an elite mutha fucking crossfitter and have developed super powers from being so fricking elite!
They all believed me!
Idiots!!!!
@ GeoffM – warming up bars with a blow torch is so cool!
@ Rudy – can you get a blow torch????
Now that is fricking elite!
DL: 130
HSPU;s: 7 w metal plate and abmat
WOD:
DU: 50
KBs: 25
T: 35
8:37
Sorry for the chronoplexia… WOD=9:12
Deadlift techique work:
1 x
115#, 135#, 135#, 145#, 155#
WOD: DNF
3 x
Scaled to 30 Double-Unders
30 Kettlebell Swings (1 pood)
10 Thrusters (55#)
I thought about quitting after I tweaked my back on the second round of kettlebell swings, but I’m glad I kept going and finished the workout, even though I didn’t finish within the time cap. Big thanks to the 6AM crew for cheering me on through this one!
@FAB, you need do do crossfit, with blazing hot, blowtorched bars to get nauseous!
FAB you might have superpowers now after being exposed to gas that long. Have you tried to bend a crow bar into a pretzel shape with your bare hands or see thru brick walls or levitate since you left the office? Never know what you’re capable of…
I got to ring the bell for the first time!!!!
Deadlift: 135-155-165-185-**PR190!!!**(5# PR)
Handstand Pu: 10@1mat/5#’2#
10@1 mat/5#
10@1 mat/5#
WOD: 10:17
50 double unders
30 KB swings (sub Russian)
10 thrusters @52#
Post: 4*12 Ab wheel
6 mile run
Technique:
A. deadlift 1-1-1-1-1
125#-155#-175#-205#-230#-235#
B. handstand work – worked into kicking up; great cue from Bryce about sticking my head through b/c I felt a bit closer to the wall. This is my 1 month goal so I’ve gotta get there!!
Metcon:
3 rds:
sub’d 20 du’s
30 kbs @ 1pood
10 thrusters @ 60#
10:58
11am class with Bdubs
Made up yesterdays work
Volume:
MUs: 5 strict + 15 kipping..threw some bar muscle ups in there for good measure.
Bench: 5×5 @ 225# AMRAP 9 reps
Pullups 5×5 @ 1 pood KB AMRAP 5 reps…I was tired today
WOD
3-6-9-12-15
TTB
Burpee Box Jumps
7:17…not too bad just had to keep moving. Surprisingly my abs were the limiting factor in this workout. They were aching.
Post:
Floor Presses @ 185# 3×10
Bar Muscle Ups…various amounts in between conversations with Bob
Technique Deadliift 295# (PR)
Metcon 3 rounds 12:10
Sub 300 meter row for DU
Thrusters 95#
Nice job on the DLs Kevin
Squat 5RM@365
Muscle Ups-3xblah
Today’s WOD:rx’d in 11:00
Forgot how to do double unders after unbroken
round 1. The squats took a lot out of me.
I wanted to sleep after the warm up 50 DU’s.
I made up Mondays workout
6×2 hang power cleans #185 – felt good and light
6×5 back squat #205 amrap 10 – the last rep was the ugliest squat of my life. I came really far foward and finished with a good morning.
Gwen at #125 – no fails – but forearms were burning.
Nice work to the AM Wednesday technique group. Close to 20 pr’s already on the board today. Keep it going pm crew!
DL – worked up to 215#.
Great cue from Bryce about breathing in a the top, to stabilize your midline before bending over to grab the bar. This was not a PR, but getting my core set helped make that last lift way easier.
Teamed up with Gia to work on DL’s. She had a 100# PR. Her first DL @115# last week to 215# today :o) She told me “115# felt heavy last week”. Nice work!!!
Metcon: 9:17
50 DUs
1 Pood
65# Thrusters
Forearm/grip issues with this one. DU’s cooperated today. Had to break up KBS in rounds 2&3. Thrusters were broken up, too. I’m there will be peeps who can crank this out unbroken.
Post: Worked in some handstand PUs and then holds.
Last night after the 6pm class I went straight to my 90 min swim class and after the last few days of programming my shoulders are a bit sauced. Guess i haven’t been doing enough of the band pull apart series eh? With that being said got in some snatch work this afternoon since i hadn’t snatched since last Thursday which is no good at all:
1rm 3 position snatch (floor, below knee, above knee) – last successful rep was 195#, failed a few times at 215# then tried 235# a few times and missed the floor rep both times so i called it quits. pr is 230# or 235# so not my best work. shoulders felt shot once i got above 200# as i kept missing in front which i don’t do much of anymore. ah well good to get some snatches in nonetheless.
Since my shoulders weren’t feeling too hot i decided to take it easy on them with this HQ metcon from a month or 2 ago:
5 rounds:
12 push press @ 115#
4 x 10 meter sprints
8 squat snatch @ 115#
TIME – 8:56, all unbroken
Beautiful wod and i would be interested to see the video of my “sprints” on the last 3 rounds as they were at a snails pace. snatches felt good a push presses got real rough after round 2. this is one i’d be interested to see CFC do in our programming one of these days. solid mix of movements
Hey all!! I know not all of you may know me because I have been very regular to the 11/12 class for the past 2 years. But I would like to invite you to a fundraising event tomorrow night from 6-8pm at my company, Swerve Salon. The fundraiser is to support ANAD (Anorexia Nervosa and Associated Disorders) Tickets are $30 if you call in, or $40 at the door. We will have champagne, swag bags filled with the new Redken Diamond oil and other goodies, treats from local chocolatiers, and your chance to win a REAL DIAMOND worth $2,500!!! Please come support my salon and ANAD. I look forward to seeing all of your smiling faces. Call Swerve at 312-255-0255 to get your discounted ticket!
technique:
Worked on deadlifts- consistently at 195 the past few weeks. This is 20# shy of my PR.
metcon: 10:54
50 DU
1 pood
65# thrusters
Forearms were burning and felt really sluggish after the first round- mentally checked out of this one, probably should’ve stayed home today and gone after this tomorrow.
And shout outs to Jamie and Gia who both PR’d on their deadlifts!
Made up yesterdays volume.
A – Muscle-Up (5 strict, 2-3 x 5+ kipping) Got about three strict in a row without coming off rings.
B1 – Bench Press 6 x 5 (70%) (Final Set is AMRAP) Did this at 140#. I need to retest everything. AMRAP was 10
B2 – Pull-up 6 x 5 (Final Set is AMRAP) AMRAP was 9
3-6-9-12-15 reps for time of:
Toes-to-Bar
Burpee Box Jumps
Rx 6:02.
This one was right in my wheelhouse. Had to do a few reps of box jumps again because i got no rep. Couldnt had a faster time if not for that.
DL
175, 205, 225, 235, 245PR
WOD – 65#, 1 po’od, 50 DU
11:39
This was super hard and I’m just glad I was able to finish!
LOVE 3PM!!!!!
Technique Work: Deadlift:
1x1x1x1x1
185# 215# 225# 275#Fail Felt my back tightened up and called it.
Metcon:
100 Single Unders
30 KB at 1 Pood
10 Thrusters at 75#
I’m glad I scaled on the KB’s, my form was Sh$t.
11:10 under the 12 minute cap
@Alex
I tried your shoulder exercises with the band. My shoulders were cashed from GWEN on Monday and this really helped some of the aches go away. I’ll do these again tonight. I’ve been moving up in weight and feeling the extra effort. Thanks for the tip.
PR
145,155,155,155,155,175 PR!!! WOO HOO
wod-55#, 25#, 50 DU
9:45
SHould have pushed myself and RXD!!!! PS I LOVE LOVE 3 PM
Deadlift
225-315-405-455-480 PR!!!!!!!
metcon-12:40 or around there
also got a PR on DU’s in the warmup!!!!
YEAH BOYYYEEEEE!
Metcon: 10:58
20 Double-Unders
30 Kettlebell Swings 1 pood
10 thrusters 80#
Deadlift
1,1,1,1,1
225,255,275,295,305(10# pr)
Handstand push ups 3x max
7-7-4
Post
3×10 ghd back extension
3×8 single leg squats on box
Congrats Maggie and Devin. Thought I was ging to make it in tonight but now it is a no go. I hope someone takes pics and posts the wod.
Scott, you are a mother f’n super hero! You are like Bruce Willis in Unbreakable.
Body was feeling really beat down today. I couldn’t bring myself to do any intensity as I wanted/needed a rest day. But since the schedule wasn’t allowing me to make it in Thursday I used today as a long conditioning day.
60 min endurance–Walking between stations only rest
20 min row/4963m
20 min airdyne–339 cals
10 min row/2508m
10 min airdyne–179 cals
B1) 10 min planks
C1) 1×12.5# Dane grip roller, 2×10#
C2) 3×10 reverse hyper @ 180#
Made up Monday’s
Hang power clean EMOM 6 X 2 @ 195
Back Squat 6 X 5 @ 205 – AMRAP: 10
Gwen @ 145, maybe could’ve gone slightly heavier, but this was about right.
@ Brett Raz
Hahahhahahahahaahhahahahaahhahahahahahahhahaahaahhahahahahahahahahahhahahahahahahahahhahahahahahhahahahhahahaha
Worked with Lauren on dl. Great job lady!!! Got up to 148#which is a 3#pr.
Probably could have gone heavier but no time.
Hspu first time with just abmat. 7, 6, 4reps.
50du
30kbs
10 55# thrusters
11:40. Thrusters totally broken up last round. Just happy I finished…
A1. DB Jump Squats 5×5 @ 35#/arm
A2. Russian KBS 5x45sec @ 1.5pood (30-31-?-30-30)
3 Rounds:
10 Steps/leg of BB Front Rack Lunges @ 45# Bar
1 Down & Back Farmer’s Walk (+35′s)
300m Row
Time – 8:43
C1. Max Height Over the Shoulder MB Toss 4×5 @ 30#
C2. Reverse Hyper 4×12 @ 115#
D1. 2×15/leg Blue Band on ankles side steps
E1. 3x45sec plank (3 position)
F1. 4×5 Knees to Feet @ 45# bar on shoulders
Everything felt pretty good. Got in some extra stuff because I had time for once and some extra energy.
@Kelly!!!!!!!!!!!!!!
You really are a great coach. Thank you for helping me through my mental blocks today and your encouragement. I felt pretty run down today and I got some good work done because of you.
Gwen 15(75#)-12(85#)-9(85#)
All unbroken…next time I will go for 95# on all sets.
Metcon Rx ~ 11:27
Thrusters sucked a lot because I miscalculated and went rx when I shouldn’t have.
Post: 5×5 1×9 BS @ 125#
You think FAB is a superhero, see him on the woodford reserve! Tour de force!
Jumped in the technique crew @5pm. Got my bench work in yesterday at office gym, and haven’t dead lifted in a stretch. Plus, it’s a no go for me tomorrow (my schedule is unpredictable)
DL- 225- 275-295-315(tied PR) and 325 PR by 10#! Always good to do this under Rudy’s watchful eye.
HSPU- 22 (strict pr by +3!), 12 strict, 18 kipping. Just rocked these today!
However, much like the Super Bowl, my 5pm was a tale of two halves as I was completely destroyed by this WOD.
Did WOD rx DNF! Ugh!
2+ 19 kbs
The kbs just killed me, no gas tank at all. Spent the better part of 12 minutes staring at it
Made it to the gym just in time for 6p. Thanks to Randy for managing a large class.
Bummer with the deadlifts. Hoping to get a PR but just had a big mental block.
Started the met con at #65 and had to move down in weight after a few reps. Just was much too heavy. Couldn’t understand it until I finished the workout…I had put 25s instead of 15s on! So, PR of #85 for thrusters! But moving down in the weight really threw me, the rest of workout was just brutal. Finished in 11:56, had to do single-unders in round 2 because that my legs were so fried after the mishap with the thrusters.
Intervals on the C2 Rower:
8 x 50 cals, 2 min rest
4 min rest b/w intervals 5 & 6
these were all pretty much 1:52-1:54. ouch. gotta be consistent with these, airdyne, running, & swimming intervals from here on out several times a week to build the work capacity base. i had planned to do 500 cals for time when i walked in the door but that quickly evaporated after the first 25 cals of my first interval and i think this was more quality work anywho. ready to take a 7 hour nap…
Very first WOD, I have to admit when I checked it out on the blog this morning I thought it sounded easy…I was so wrong!!
DL max at 128# – thought thay was good until Sara told me I should be able to do 200 :/
HSPU – first time trying, did get a half of one in, I’ll need a lot of work on these, not easy!!
150 singles
30 KB (not sure of the weight)
10 Thrusters (green bar with 20#)
Finished just in time…12:00
Thanks Andrea for the heads up to buy a jump rope before we got started, and thanks to the other girls for making me feel welcome in the 5:30 class!!
@ KellyW – GREAT first class! I didn’t expect 2 hundo out of you today, BUT – you’ve got it in you in the not so distant future :)
Keep it up lady!
Technique DL 175-180-185-195-200 (PR)
Handstand push-ups strict with 25# 1-2 mats 3-6 together.
Metcon:
30 DUs
25# KB
55# thrusters
My arms were screaming.
DNF 2 rounds + 5 thrusters
Workout:
4 rounds
100 single unders
500M row
20 ball slams (30)
18:08 <– terrible
This week has fully sucked, I'm completely worn thin, motivation is super low. God, I hate this time of year, February is the worst month, especially in Chicago.
JoeP out.
Partnered with Angie for Devin and Maggie’s last workout before getting married. Super fun.
Have an awesome time in Vegas, Devin and Maggie! Looking forward to hear how everything went!!!
DL 135-155-175-195-225 (felt light, emphasis on technique)
Metcon: 10:35. Subbed in 32 kg KB for Russian swings instead of American. (That wasn’t fun)
First workout at Crossfit Chicago for me, had a good time. Thanks all.
Technique at the 9am with Coach Bryce
A: DL: worked up to 415# (PR)
B: HSPU: 2×10 w/ 1 ab mat; 1×8 no an may
Cond – 3 rounds
100 SU-30 1pd KBS-10 115# thrusters
My rope frayed, so dropped from my intended 15 DUs to singles. Thrusters were hell as usual–no front rack, no hip mobility. I did figure out that with wide feet they are slightly less horrendous, but it’s negligible.
Was happy with the DL PR though. Especially considering I pulled my hamstring really bad playing softball in June and couldn’t even pull 225# for like 4 months. I think I’ve got 435 in me, but didn’t want to push it and risk injury before the wedding.. that would put a serious dampnet on my dance moves.
@ErikaB- My pleasure girl. You are a great athlete and a joy to coach! I say, keep going heavy… ; )
@Maggie and Devin and 8pm crew-
Nice work guys! We had so much fun celebrating Maggie and Devin’s last workout as being single(s)! For those who want to know, the workout was:
Skill Work- Tire Flips (in back room); after some tech work, 2 minute AMRAP w/ partner!
Then,
Teams of 2 complete-
20 minute AMRAP of:
BUY IN of 16 burpees each, alternating single reps until each have completed 16 (32 total)
*Once finished, complete as many rounds as possible with the time left, alternating full rounds with partner, of:
2 Deadlifts
9 Hang Power Cleans
20 MB Sit-Up Overhead Throw (to wall)
13 Power Wall Balls
(Number importance- 16: the day they started dating and 2-9-2013 is their wedding date!)
Everyone killed it!! And of course Maggie and Devin won, geting 10+ rounds ;) Thanks to all who showed up and to the regular members who jumped in too!
Congrats and have a great weekend! You too Nick and Kristen!!
Devin and Maggie – Sorry I missed the workout. Been recovering from a very nasty upper respiratory thing. Congratulations and have fun! Can’t wait to see pics.
Congrats to Maggie and Devin, have fun in Vegas!!!
Partnered with KrystalB for the special WOD it was a lot of fun, haven’t been to the 8pm class in a while…
Partnered with Xiomara for Maggie & Devin’s celebration of marriage WOD. So happy for the two of them and glad I could be there to sweat one last time with the single ladies.
Skill Work- Tire Flips technique then 2 minute AMRAP w/ Xiomara – 26 reps with light tire. Won the AMRAP!
Metcon w/ Xiomara:
20 minute AMRAP of:
BUY IN of 16 burpees each, alternating single reps until each have completed 16 (32 total)
with time left:
2 Deadlifts
9 Hang Power Cleans (75#)
20 MB Sit-Up Overhead Throw (14#)
13 Power Wall Balls (14#)
7 rounds + 3 or 4 MB Sit ups (can’t remember exactly what rep Xio finished on)
think we went a bit too heavy with our choice of MB, but great workout nonetheless.
Congrats again Maggie & Devin!!
technique:
DL 1RM – 200#
Kipping HSPU – 10 – 10 – 10
Metcon: 9:25, only did 55# for thursters, rest was Rx
Made up Wednesday’s real workout on Sunday. More detailed post on Sunday’s comments.
A Deadlift 140-150-165-175-185-195-205
B HSPU 3x max – subbed DB strict press
3 Rounds for time of: (12 minute cap)
50 DUs (scaled to 10)
30 KBS (1 pood)
10 Thrusters (scaled to 65#. 40% of 1RM BS is 72#)
time =11:17