Congrats to Ali and Josh on the birth of their baby girl Avery Rose!
VOLUME
Rest day/Make ups
TECHNIQUE
Overhead squat 1-1-1-1-1-1-1
Co-Ed Teams of Two Complete:
As many rounds as possible in 20 minutes of:
2 Down and Back Wheel Barrow Runs (Alternating on Back)
20 Pull-ups (10/person, no bands)
4 Down and Back Runs (Alternating on Back)
30 Air Squats (15/person)
Post loads and time to comments.
This time last year… Anthony wrote on The Numbers Game.
Optimizing Recovery
-Bryce Wood
Regardless of what program you’ve been following at CrossFit Chicago, getting the most out of your recovery should always be a high priority on your list. I’ve said up front that if you can’t recover properly, the volume program may be doing more harm than good. Yes, there is much more to getting better than just coming in and giving your all each day. Several factors play a role in how successful you are each day more than just desire. The following are my top 5 ways to make sure you’re optimizing recovery.
1. Sleep/rest. You should notice pretty quickly if you have been sleep deprived you have either hit a plateau or have fallen off. Getting a minimum of 6-8 hours of good, blacked out room sleep will quickly get you back on track. Fall out of that pattern and you have to accept that you won’t be making the same gains you were when sleep was good. Ask anyone who just had a kid recently. Rest is also listed in this due to the fact that you probably read Alex’s multiple posts every day and think, that must be how you get better! No offense, but you aren’t Alex, and you probably can’t handle what he does. For most of us extra workouts will inhibit performance more than optimize it.
2. Daily Nutrition. Unfortunately, there is no cookie cutter answer I can give for what will work best for you. I can say with 100% certainty that if bodyweight exercises are on the top of your suck list, that getting leaner will help significantly. Finding your perfect balance of protein, fat, and carbs can take some time. If getting or staying lean is important, eating a paleo diet with the proper macronutrient balance is key. If you’re unsure of if you’re at a healthy body fat%, schedule a bio-sig.
3. Drink water. If you participated in the last nutrition challenge, you remember that I recommended drinking .7 – .8 fluid oz of water per pound of bodyweight. Studies show that being under hydrated can cause a significant decrease in strength performance and optimal recovery. Staying properly hydrated through water is an easy way to make sure you perform and recover well.
4. No alcohol. Yes, it’s the first thing everybody asks whenever we have nutrition challenges. There are better choices, but none of them involve making you better at anything. If you do drink, do it on a rest day, but even then it can be detrimental to the work you’ve done. Drinking alcohol on work days is essentially telling your body to throw out everything you just did. Best rule of drinking is to, at a minimum, drink a glass of water between each drink.
5. Post workout nutrition and supplementation. For most people, whey protein is a great way to make sure your body is getting protein in post workout. Bodyweight x .25 for grams is usually an easy calculator, but can vary depending on intensity. Carbs can also be helpful here depending on body fat percentage and strength goals. Other popular supplements you will see a lot of that you may consider taking are: fish oil, hcl, zinc, magnesium, creatine, greens/reds powders, branched chain amino acids, caffeine as well as a laundry list of others. As a general rule though, if 1-4 are off you’re much better served addressing those first.
Post questions, comments, or stories you have relatable to today’s post.
So happy for the Radin family! Blessings and miss you guys!!
Caffeine post workout? I thought that was a no.
Congrats, Radin family.
Congrats to the Radin’s
LOVE the name Avery!
Congrats Radins!
Congrats Radins! Beautiful baby girl!
Yay Radin’s! She’s beautiful!!!!
Congrats, Radins!
Great 6 am workout today.
Technique: Overhead Squat 1 Rep Max
95# 105# 115# 125# 135#F 135#F
Felt like I should have had the 135# PR, but not.
Metcon with Melissa. Thanks MEL! You are a great partner. Sorry I dropped you on your toe. Hope it’s not broken!
5 rounds total plus some WB’s.
Overhead Squat, heavy single – 255#. this was not what i was hoping for but it was truly a max effort for today. was going to attempt 275# but put it on my back and could feel it was not going to even be worth jerking it up. again another sign that i need to cool it this week and deload. i just snatched 245# 2 days ago so doing only 10 more pounds on the ohs for 1 rep is not so hot. need to listen to the body
+
4-5 sets of 2 reps of snatch off the blocks – below knee @ 135#
+
Alternating EMOM for 10 mins:
odds – 5 squat clean thrusters @ 135#
evens – 12 chest to bar pullups
+
Alternating EMOM for 10 mins:
odds – 15 ghd situps
evens – 10 hspu (4″ deficit)
+
5 x 10 gray band pull throughs
Tabata orange band bicep curls – 60 something reps
Jean I’m sure Bryce and other nutrition aficionados can tell you more in depth than i but caffeine pre and post wod is good to go from everything i have read
Congrats Ali & Josh!
I can attest to Bryce’s post today. I have had lengthy periods on the volume/juggernaut cycles where my sleep/diet have been inconsistent, outside stress has been high, and as a result my body just gets worn down and regresses instead of making gains. I would go weeks without missing a workout and just get worse. I feel in my 20′s I could probably get away with a little more of burning the candle at both ends, but those days are unfortunately over.
I think everybody is a little different as far as what they can handle volume wise, and that is something that can go up/down over time depending on life circumstances and how much you acclimate your body to getting use to doing larger volume.
I think all 5 of Bryce’s steps are completely valid, but may not always be attainable for everyone at all times. Even if you are committed to following these steps, life often has a way of steering you off track if you aren’t totally vigilant. I think it is important to assess and recognize your fueling/recovery frequently and use that to help make your programming decisions. This has been Brett’s PSA for the day.
Congrats Radins!! That’s fantastic news.
Congrats Ali and Josh!!
1 – Congrats to the Radins on the new addition to your family!
2 – Couldn’t have said it any better than BrettRaz’s PSA.
Variety Day w/ Alex:
Power Snatch + Hang Squat Snatch, 6×2
#135-155-165-175(1)-175(1)-175
Shoulders were smoked today and the bottom of the catch position wasn’t feeling too hot. Finally got #175 on the third time as my iPod playlist selected Call Me Maybe–not a coincidence. Power snatches felt good.
Alternating EMOM for 10 mins:
Odd Minutes – Sq. Cln Thrusters (2×3, 3×5)
Even Minutes – 10 Unbroken CTB PUs
Alternating EMOM for 10 mins:
Odd Minutes – 15 GHDs
Even Minutes – 10 Unbroken HSPU (must kip)
Kip on the HSPU is starting to get pretty consistent, time to start trying some deficit/parallete variations in case they come up.
Post: 2K recovery row
Congrats Radins! She’s adorable!
OHS (haven’t done these in a long time and my prior 1rm was 55#): 50-60-65-70-75-80 (ran out of time or I would’ve tried 85#). 25# PR
AMRAP with Brian: 5 Rds + about half the length of the floor on the WB (by far the worst part of the workout)! Thanks for the push on this one, Brian! You were a great partner (even though I was really slow on the WB).
@Brian, no worries, I’ll be fine. Plus, this may actually help me in my lifts because now I really will be forced to focus on staying in my heels!
Congrats Radin fam!!
Congrats Josh and Ali!! Avery is gorgeous!
Congrats on the little Radinette!
Congrats Radins!
Congrats Radins! Welcome to the world of no sleep.
Man with a gun startled me when I walked into the box today. Thank goodness it was just Daniel Craig.
Congrats to the Radin family!!!
Congrats Radii!
Congrats! What a pretty name!
Brought my brother to the box this am–he had fun! Wheel Barrows were definitely the worst part of the workout. Finished with 5 + 8 pullups.
Congrats Radins! She is perfect!
Congrats on the new Radin addition to your family, Best
Congrats Radins!
Did Back Squat to fine 1RM today for a squat program I will be starting next week:
45(5), 135(5), 165(3), 185(3), 205(2), 226(1# PR), 235(1 – 10#PR), 240 (1 – 15# PR) ran out of time to keep going but I was getting real close so we will go with 240 as my baseline PR to start the program.
Metcon with Christine (sorry if I spelled it wrong): 4 round + both sets of WB’s.
I’m very sorry the she had to carry my big a$$ that whole time…really not fair for her but she did a great job. This was a good test on my elbow and while its a bit sore I think I came through ok..
Also…Congrats to the Radins! We will be right be right behind you with Baby Meester! We can share the pain together :)
What a cute family! Congrats on the birth of your baby daughter Avery. She is precious!
Congrats Radins!!! What a cute little peanut!
Kuma’s Too opens today in Lakeview for those fans of Kuma’s Corner. Friday 7pm class’ wod will be a run to the restaurant followed by legendary burgers. As the Lead coach I’m making the executive decision on the programming
Congrats Josh and Ali!
Congrats to the Radins!
Decided to try something different this week and do the wod today and volume tomorrow along with some accessory work.
Did some DU’s work 5rds 30 sec on/off.
Met: 6rds + 1.5 runs. Partnered up with Tory on this one, a rock solid performer.
Left my log book, front desk people, please recover it before some smart-ass writes in it like last time!
I’ve found that a little bit of coffee and something small to eat has helped me a lot in the 6AM’s.
Bryce can you expand more on the use of creatine, amino acids, green/red powder (wtf?)? Thanks!
@Alex – Kuma’s must be owned by the devil, opening on Ash Wednesday, brutal
# 5 on this post should have read post workout nutrition AND supplementation as two independent things. From my end, I try to keep the caffeine to a pre-workout stimulant. If you can avoid it post-workout, you’ll be better off. Training already elevates the hormone cortisol and caffeine does as well. Since we’re trying to optimize recovery, kicking caffeine back out of the system after you workout is beneficial. I would recommend being done with caffeine after you finish training. If you are a person who works out later in the day, and you take caffeine, I would recommend taking a couple of grams of vitamin C, to help flush it out of the system
Congrats Radin family!
I see another body weight ninja coming through the ranks already!!!! :=)
Can’t wait to meet the little munchkin.
Chris they are playing up the 666 W Diversey address for all it’s worth so not a coincidence and i heard they also made sure to have the #s 666 in their phone number as well so it’s all a part of the plan. Devilishly good burgers…
Congrats Radin family!
Bench press 5*5 @60#
Pull-ups 5*5 black band
WOD 11:37
5 rounds.
6 pull-ups
6 plate push-ups
6 Burpees
30 double unders
Post: 3*10 GHD sit-ups
3+10 Ab wheel
4 mie run…….outside!! Knee was not having it today!
Alex – sounds like good programming for a Friday night class to me, but how do we get back? I’d rather do 666 burpees than run a couple miles after eating that burger.
@ Justin W
Calling your bluff right now, I will buy that burger for you if you do 666 burpees rather than run a couple miles.
They are called “burpees” for a reason.
Congrats Radins!
But I think you should’ve named her Fran…
JoeP – You’ve successfully called my bluff, or at least pointed out that I’m too quick to pull out the hyperbole.
I’m now wishing that Kuma’s was on Wells or at least LaSalle, so that I could make the same rhetorical point but do fewer burpees. But you’re right, running (jogging) 2 miles post burger is better than 666 burpees.
I do like the idea of a free burger though. What if I do 666 burpees in 6 days – 111 per day?
11AM with coach Bryce.
OHS 165 (PR)
Partnered with Alicia. 3rounds. Great job on your first class.
@ JustinW
I will think about it…
9am w/ Coach bryce
OHS
worked up to 115
Everthing between 45-115 was a pr.
Metcon w/Liz
My kind of workout, body weight+ a little sprinting+partner= good results
6 rounds+3 PU
Great job liz!
Congratulations on your new addition, Radin family. I want Snugs to put a baby in it.
@ Val
Jesus Christ…
@ Val,
hahahahaha! I know my uterus was twitching too yesterday when Mandie brought the Tapalla clan in! :=)
hahahaha!
Thanks for all the Crossfit love! Parenting is even more work than I imagined. Can’t wait to get back into the box for a workout soon (hopefully tonight.)
Things are getting weird.
Congrats on the latest A$$ Clown!
@val- whoa! I’ve got so many inappropriate things to say about that, my mind is about to explode. I’m going to hold my tongue.
Go ahead Rich….use your tongue.
@ Adam
Beat me to it…
@ Ladies of CFC
Stop being gross on the blog.
Not sure if this has been mentioned or noticed but the blog schedule is a day behind. Says its Tuesday the 12th…I had an oh shit moment at the airport today. I guess I use the crossfit chicago blog as my calendar now.
No workouts for me today. Nursing a shitty back.
First Kuma’s Too opens today and now I find out on march 7th the day after the Open begins Taco Bell is releasing the Cooler Ranch Doritos Locos Taco! I am royally screwed as I will not be able to resist that mofo. Never had the nacho cheese one but only dreamed they would bust out the coller ranch flavor. Cheat days after the Open wods will never be the same
Pre- Reverse Unders, New PR of 15 consecutive just for fun.
+MU work with Bryce 0 attained still just 1 on my belt.
Technique-Progressively went from bar to bar to PVC to just doing Mobility to quote Rudy ” Dougie your mobility is terrible just really really bad” Yep enough dodging the mobility WOD going to add it 3 times a week until I get where I need to be.
Metcon with Powerhouse Jeff O,
2 Wheelbarrows
10 Situps
4 Down and Backs
15 Airsquats
Post- “Annie” 50,40,30,20,10 DU/Situps 05:50 New PR and DU unbroken
@ Alex – don’t you mean cheat meals wil never be the same after you win the North Central Regionals!?!?!?!?
@ Kelly, Orange and black band on its Way !
3 PM with Kelly. Fun class. Just four of us! And I was the only female participant. Lucky me. :-)
I am actually getting better at overhead squats – only took more than a year and a half. And only at 20#. But hey, it’s an improvement. Rudy and Kelly provided good tips.
Partnered with Jesse (fairly new to CFC) for the WOD, and he did awesome! 4 rounds.
Worked on dead lifts today – thanks Kelly!!!!!! for the tips.
PR for my little ass – 335 for 2 up from 315 for 1.
Need to work on my form to get over this hump as I failed to get 345 up.
Overhead squats worked on technique. Did 55# which felt pretty good considering this is by far my worst movement.
Partnered with bryant ( I was told after class. ..I had been calling you Bryan. .. sorry)
Thanks for the assist on the pullups. Overall a good partnership I believe. 6 rounds and 1wheelbarrow both. Nice work buddy!
Congrats on the baby. .. super cute!
Congrats on the precious daughter. I love the name!
Anj and Val, totally cracking me up on the baby stuff. Wish someone would push those comments a bit further “over the ledge!” You guys aren’t even married!
Alex, thanks for the Kuma’s update. I walked by yesterday and they were having some sort of private shin-dig. Glad it’s official!
4pm with randy…..small crew as well.
Made up Tuesdays volume bench/pull-up and Metcon.
Bench press 4×5 @185. Amrap 9
Pull up-weighted w/15# amrap 9
Metcon
3MU
6 burpees
30 du’s
Suck, suck suck! I am so disappointed in myself. I can get 15 MU, but got the first round, the went to shit. Not a single one after……15 attempts.
Took on the modification at the 9 min mark and finished the rest of the WOD.
I didn’t even look at the clock.
Grrrrrrr.
4PM this evening with Randy and Kelly.
Made up yesterdays volume.
4×5 Bench Press at 155 AMRAP-10
4×5 Pull up weighted at 25 AMRAP-9
Metcon 11:48
First round was solid but it exposed my MU weekness. I got them all but i was down to singles and had several failed attempts. Talked to Kelly afterwards and realized i need to work on a more efficient kip and better grip. It was a frustrating one.
I think we can do better: http://www.youtube.com/watch?v=yAenqrj3310
Pre: Watched Kate proved breaking your leg is no excuse to let up. Seriously impressive stuff.
OHS heavy singles: 185#, 195#(f), 195#, 205#(f), 205#(f).
Patience is a virtue as they say. By rushing into the depth of my squat, I’d lose balance. Great cues to actively pull down on the bar, I just need to put it into practice.
Partnered with Meaghan for 6 rounds + 4 wheel barrels. Enjoyable workout.
Post: ring rows and dips, 3 rounds for max effort. (16/6, 13/5, 11/5)
Congrats Radins.
I’m getting ready for a Valentine’s day Crossfit date with my man tomorrow at the 9am. A No Moniker sighting on a weekday morning… impossible!
OHS – Got to 115#, then attempted 127# (PR 125#). Fought with it about 5 times. Lots of good pointers from Randy, Kelly and Mathias. I was barely dropping under the bar and trying to press it up. Then when I finally got under the bar I threw it over my head. Last attempt I got my right arm stable and my left arm buckled. So frustrating, but fun. I’ll get it!!
Partnered with Mo for the MetCon. Best Sadie Hawkins partner ever!
5 rounds + 3 sprints.
Way harder than it looked! Wheel barrows are the worst.
Anj – Twitching is an understatement. Your uterus is in full on freak out mode. :o) I’ll let you guys have the babies and I’ll babysit!!
OHS up to 85#
Partner workout with Rick
5 rounds + 1 1/2 barrows.
OHS up to 115. Need a lot of work in this department.
Partnered with Andrea and we got 6 rounds and 1 bonus WB. Those sucked. Thanks for carrying my legs and good work!!
Did this on Wednesday. Rx 8:04. DUs were f*#%ing horrible, otherwise this was a sub 7 easy.
Oops, posted that on wrong day, why is the blog all messed up on dates lately?
OHS up to 215# (+10# PR), plenty more in me but only had time for one shot at 225# and failed the jerk off the back, grrr.
Partner WOD with my Sadie Hawkins date, Caitlin. Rx 6 rds + 1 wheelbarrow. Fun one. Caitlin crushed the pull-ups unassisted. I crushed the air squats, Gangnam style. Boom.
Snuck in today and got in my bp and pull ups.
Bench 3×5 @ 83
1x amrap 8
Pullups 4×5
Then I had to go the an appendix out! Looks like I’ll be doing metcons the next 3 days!!!
Hang Snatch from blocks
10 x 1 @ 135
Deadlift from 2-45′s
3 x 10 @ 165
Partner Workout with the lovely Karen C
6 rounds + 1.5 Wheelbarrows
(Karen had to carry my fat ass)
TECHNIQUE – Overhead squat 1-1-1-1-1-1-1
Me: 55-75-85-85-90-100-105 (30#PR!!)
Him: 100# (think I’m gonna buy my Sadie Hawkins WOD partner the same shirt JK wore last night!)
Sadie Hawkins WOD w/ my love, Clint:
4 rounds + 2wheel
having a weak core didn’t help him carry my heavy behind down and back but he never complained and he did his pull ups Rx after giving his all on the OHS in the workout. He’s only done them once before and was able to work up to 100#.
Fantastic way to celebrate Love Day!