It’s back in Chicago!!! Regional location and dates have been announced!
Teams of Two Complete:
As many rounds as possible in 20 minutes of: (Partners Work at Same Time, Work Split Up to Teams)
10 Knees-to-Elbows
20 Box Jumps (24″/20″)
30 Goblet Squats (1.5/1 pood)
Competitor’s Conditioning
Teams of Two Complete (One Man/One Woman):
20 minute AMRAP of: (Partners Work at Same Time, Work Split Up to Teams)
5 Muscle-Ups
10 Power Snatches
Post partner and time to comments.
This time last year… was the infamous Shepard’s Pie post!
Oh Joshua…
Never met Joshua from that post (Feb 12) what a doosh (not josh B who is a Ninja and awesome) dont understand someone posting about classism and race has this person ever been to CFC. And for the record I come from a rough area and worked my way out of the shi5 mummy and Daddy dont pay my CFC bill I do because we have some of the best damn coaches in the globe ! and I am sure I am not the only one sorry I just get riled up by xenophobic racist classist A bums. To my CFC buddies enjoy your weekend.
The infamous shepherds pie day.
Stupid iPhone autocorrect. Side note. If you haven’t heard spring rec league registration has opened. Details to follow soon.
Oh, I just re-read the posts. You guys are funny. Funniest crossfit this side of Mississippi = CFC Chicago. Haven’t made it in for over a week due to various ailments/illnesses. Wish I could have done this partner WOD as it includes movements I’m actually somewhat capable of completing. Have a good weekend!
I never liked Shepherd’s pie, the controversy around it gives me indigestion.
Can’t wait for the jump rope seminar later today! Gonna take a small miracle, but we’ll see.
I went back and read it as well….hilarious. I especially enjoyed how ErinO tried to move the convo back to shepards pie ever 30-35 posts……
That’s what she said!
I almost bought a shepherd’s pie at Whole Foods last night to bring in today. Anjali talked me out of it.
Clean & Jerk – 295# – 315#(f)
Snatch – 225# – 245#(not even close)
Accessory work:
gh raises
reverse hypers
mobility
might be a good week for me to dial it back and focus more on mobility and accessory bits as the squat #s are not very encouraging right now. when my snatch sucks like it did today i know something is amiss
10 Knees-to-Elbows
20 Box Jumps (24″)
30 Goblet Squats (1.5 pood)
Partnered with Jim
9 rounds + 10 knees-to-elbows
Comment #94 from last year. Sums it all up.
Thanks, Chrystal P.
Partnered with Dan. 7 rounds plus 10 squats. We moved the whole time, but I could have been much faster on KTE and started pausing at the top of box jumps. Was happy with the squats though. Painful as they were, I felt like we really gutted through them.
Post – read the pie thread (all 100 + comments). Sat confused for 2 minutes. Took dog for long walk past Hoosier Mama and thought about pies.
Did competitor’s wod with Elizabeth. She is an awesome partner. We had a pretty good division of labor.
20 min AMRAP
5 muscle ups
10 power snatches (135#-men, 95#-gals)
20 pistols (alternating leg)
9 rounds even. I did around 80% of the muslce ups, she did around 60-65% of the snatches, and we split the pistols. She crushed the snatches. My pistols are kind of slow and deliberate right now. These should be a little more fluid.
B1) 6×5 Deadlift @ 315#. No AMRAP as this felt really heavy after the metcon.
C1) 5k row @ 75-80%. 19:44.8.
Partnered with Kevin, a drop-in from Sacramento. We were the only co-ed team, so naturally, we went by the team name of P’s & V’s.
Metcon: 9 rds + 20 box jumps. I was scared to partner with a fast guy, but overall we kept a good pace with little to no breaks. Kevin carried the team on goblet squats bc I was hurtin’.
Post: took stretching tips from Rudy.. Ouch
Worked on a heavy press and barbell curls for my PULLUP PLAN!!!!
I will never forget the day of shepherd’s pie. I started reading the blog on my iphone in the middle of a boring lecture. The posts became so captivating, that in the next fifteen minutes, the phone was blatantly in front of my face rather than in my lap and under the desk. I was laughing out loud and understandably, I got scolded by my professor for being disrespectful in class. I so badly wanted to say something along the lines of, “you don’t understand, you have to read what’s going on here!!” Anyway, I am super embarrassed every time I see that professor, and every time I see him, I think of good ole’ Joshua :)
Partner WOD w/my friend Adam!
20min AMRAP (working 1 at a time):
10 KTE
20 BJ (24/20)
30 Goblet squat (1.5/1)
10 rounds + 16 box jumps Rx’d
Anybody score Pearl Jam tix this morning? I tried to get in right as class was starting but got shut out. No matter though, where there is a will there is a way. Does this post make me seem really old?
Partnered with John. Tough one today.
10 kte
20 BJ (24)
30 goblet squat
9x + 6 kte
Loved reading the Joshua posts. Members responses makes me love CFC even more. Such a great community!
20min AMRAP (both partners working at a time):
10 Knees-to-Elbows
20 Box Jumps (24″/20″)
30 Goblet Squats (1.5/1 pood)
7 rounds and 10 box jumps.
Knees to elbows felot poor: Need to strengthen abs.
Did Friday’s WOD today will do this partner WOD tomorrow.
7 minute AMRAP:
7 Handstand push ups
7 Chest to bar pull ups
10 rds..
Was hoping to beat get into the double digits but still not 100% so i squeaked just squeaked in. Next time…
Oh and not a big fan of the Joshua posts. Embarrassing that there is someone running around with my name acting like an ass. Not like a funny haha ass but a real ass.
Partnered up with Carolyn as team “Ask Megan Our Names”
11rds + 16 Box Jumps Rxd
Even division of labor and for the first 5-6 rounds we were a synchronized pair. After that, Carolyn pushed me on the Box Jumps while I tried to keep a steady pace on the goblet squats. Definitely a tough one but good “fun” (as Alex likes to say) for a Saturday.
Post: read the historically significant blog post from last year.
@Brett Raz – no dice here on the PJ show yet but I have a guy who usually finds his way into tickets.
@ Brett Raz I couldn’t get in either. I am also old.
No WOD for me today, just an awesome jump rope seminar. The crew was great, incredible instruction, and super nice people to boot. I managed to do a bunch of double unders without trying to touch my forehead to the tips of my toes. It’s a work in progress, but I think I’m going to get them efficiently.
Shout out to Rudy for having these seminars run at CFC! (and to JVu who I believe brought this one in) It’s great that we have the space to run a class in one room (and there were about 40 people at the 11) and have another 40 people doing a rope jumping seminar in back.
I have video of Val free forming with the troupe, doing some fancy frog-burpees while jumping rope. Val, let me know if you want to see it!
@ Brett Raz- if you really want to see old ask Fat Aspen Boy to do some Karaoke to obscure Pearl Jam tunes. That’s truly awesome!
@Brett Raz … I’m on the hunt too!!!
Partner workout with Anthony. First time working as a team with allday, what a Stud!!!
10+2 muscle ups
I struggled with the pistols today. Left knee still feels funny.
great workout… headed to ND to watch some ball… go Louisville!! My brother is a huge fan!!
Oh man, I wasn’t a member during the initial post on Shepherd’s Pie, but I was crying laughing getting caught up. Whoever posted about the Charlie trotter dinner and smoking 50s is my hero. If only Joshua knew how infamous he was a whole year later. But that post is a real testament on how solid this community is.
Fun workout this morning! Partnered with Christina. First time working with a 1 pood so I chickened out on the 20″ box jumps. Was worried afraid of getting cashed out on the goblet squats. The 16″ felt too easy. My KTE are finally starting to look like KTE!!! All KTE and box jumps unbroken. First 3 rounds of goblet squats unbroken, then broke into 10s and 5s.
10 rounds + 5 KTE for Christina
I should’ve rang the PR bell during the 10am this morning, as I finally know who the great Borko is. I thought I had figured it out as he was at ErinC’s 7am yesterday, and confirmed it today.
Competitor’s Workout w/ ErinC:
10 rounds + 2 MU
Most fun I’ve had in awhile, got me excited for the Open in a month. Erin killed it all 20 minutes. This was a workout that I would’ve struggled through last year, and MUs felt good, snatches light, and pistols smooth for not working on them in awhile. Good end to the week.
Competitors WOD with Brett Raz; see his post above but 9 rounds even.
The few MUs I did contribute felt good, first time in a while doing them in a workout. Thanks for doing most of these, Brett! Also, did not grab my feet at all for the pistols, struggled to stay in my heel on my left foot, but these weren’t too bad.
Fun time with the whole group this morning!
WHAT! Shepards pie! bahahaha…
Just read it on a study break- oh man did that wake me up.
10AM- Competitor’s WOD w/ Bryce
20 minute AMRAP of: (Work Split Up to Teams)
5 Muscle-Ups
10 Power Snatches (95#)
20 pistols
9 rounds + 4 MU
This was a good one! Bryce and I had trouble recording in the beginning of the workout but based on comparing our pace to others we are pretty sure this is what we ended up with. 8 seemed way low but 10 seemed a little high. Worst part was when I hauled ass to finish what I thought was our last round and then Bryce reminded me we started at a 1 min stagger… ugh! Ha. Had to dig deep for the last 4 MU. (and 1 fail, blah)
MU’s- Did 30+ MU’s out of the 40+ we did. Kipping felt good. I started us off with a set of 5, then 4, then stuck to 3′s as Bryce would always start and finish each set with 1′s.
Snatches- Bryce did the majority of these; I strung 2′s for most of my sets and had some singles in there as well. Landing wide as usual but speed and height on the bar were consistently pretty high. Still need lots of work with these and thankful Bryce could rep out 135# like a boss!
Pistols- Did the majority of these for us; felt good but I definitely have less mobility when performing reps on my left side. My quads got tight part way through as I haven’t done a high volume of these in a while- fun movement though!
11-1:30PM: I attended the jump rope clinic which was awesome! Learned a lot of which I’m excited to pass on and got some good DU practice and improvement. Excited to try my new heavy rope in workouts and continue to improve my efficiency with these.
2PM- Oly cycle
Power cleans 2×2 @ 135#, 2×2 @ 140#, 2×2 @135#, staying lighter as legs a bit tired and I wanted good speed. Need to get elbows around faster and relax grip in the power position. I always usually squat clean heavy so this power work is really good for me as I’m not very consistent.
Back Squats (utilizing bounce out of the bottom and speed) 5×5 @ 140#
Push press 3×3 @ 110#
Skipped single leg stuff as I did a ton of pistols earlier…
Finished with Press 5×3 @ 80#
Didn’t wear my belt at all today except for the cleans- what a difference it makes and I’m glad Rudy has asked me to lift sometimes without it to help still build midline strength and stability.
Wow, I’ll stop writing so much- sorry for the novels lately. Is it obvious I’m out of practice with recording?!
Got to join in the jump rope clinic at CF Deerfield with a fellow CFC’er (Michael ?) and learned a LOT. Still have a long ways to go but now I know what to work on and hopefully improve!!
Teamed up with Steph for the competitor’s wod: 8rds+1MU
This was a good one.
Then hit wod #2 with Rudy.
7min AMRAP:
3Bar MU
7HSPU 4rds+1HSPU
I was shooting for 5rds on this one. MU’s were unbroken except for a slip on rd4, but the HSPU got slow really quick…triceps were pretty smoked, so that slowed things down. Thanks to Kelly and Val for sticking around and pushing us.