Happy Valentine’s Day!
VOLUME
A – 1 Power Snatch + 1 Hang Squat Snatch EMOM 6×2 (@ 75-90%)
B – Deadlift 4×5+ (77.5%)
TECHNIQUE
Rest day/Make ups
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 rounds to comments.
This time last year… Gina did a Shoe Review.
What is the Open, Exactly?
-Kate Mikelsons
For those of you new to Crossfit or unfamiliar that Crossfit has an actual season, the 2013 Reebok CrossFit Games is upon us and open for registration. From the Crossfit Games site:
The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.
The season kicks off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games, the world’s premier test to find the Fittest on Earth™.
Ok, so what exactly does that mean for you?
The CrossFit Games Open is a 5-week online competition from March 6th-April 7th where each athlete does a single workout per week that’s scored and submitted online. The workouts will be announced each Wednesday evening and each athlete has until Sunday evening to complete and submit their score. Not only can athletes see where they stack up against the region, but also against their friends and families across the world. At Crossfit Chicago, we will have GameDay Saturdays where the community will come together to cheer each other on during normally scheduled class times. These workouts will be part of the weekly programming, so since everyone will be doing them anyway, you may as well sign up and make them count!
After the 5 CrossFit Games Open workouts are completed, CrossFit HQ invites the top 48 men and women individual athletes and the top 30 teams per region to the 3-day CrossFit Games Regional. There are 17 regions worldwide and CrossFit Chicago resides in the North Central region (our regional date and location is May 31st-June 2nd at Navy Pier-mark your calendar). Once the final regional workouts are completed, the top men, women, and teams move on to the 2012 Reebok CrossFit Games. At the final competition, the fittest man, woman, masters athlete, and team will be crowned.
We’ll have more details on how Game Day Saturdays will work in an up coming blog post, but the entire CrossFit Chicago coaching staff fully supports this event and we encourage everyone to participate. Even if you’ve been CrossFitting for a month or for 5 years, the CrossFit Games Open is a chance for you to (re)ignite that competitive spirit that’s in all of us, set new goals, and maybe even surprise yourself with your performance. I hope you can join the CrossFit Chicago members that have already registered and compete alongside us – it will be inspirational and a whole lot of fun!
How to register for the 2013 Open
Visit the official CrossFit games site or click here: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
Create a new profile or if you are returning user, log in using your prior login info.
Continue thru registration process – it will be $20.00 to register.
Once you complete your registration, click the button that says “continue to competition page”.
In the Affiliate section, select Crossfit Chicago
In the Team section, select Crossfit Black
Edit your profile as
Still lost? Check out this video: http://games.crossfit.com/video/how-register-athlete
I can’t encourage this enough. Every single member of CFC should register and compete in the open, no matter what experience or ability. It’s an unbelievable environment of community and sport and should be experienced by all. Check it out, sign up for team CFC Black, you’ll love it!
I agree with JK 100 % I cant do a single OHS but still in and registered for team CFC Black, whats the worst that could happen? You finish dead last in DU or you can’t do a single PC guess what of the 3000 athletes you are up against a lot cant do them either, no shame in it we are a team first or last CFC Black sign up amd have fun!!!!!!!!!!
A1. EMOM kettle bell snatch. 1 pood per arm at the same time.
B1. DL. 3×5 1×15 #235. (Knee is messed up so I kept it light and low reps )
Partner WOD: with Marc S. and Brooke (I worked when Marc was working)
-2 down and back 2 pood per arm farmer carry while they did wheel barrow walks
-10 pu
-2 down and back runs
-15 air squats
6 rds even.
PS, HSS EMOM 6×2 @ 105, 2×115, 2×125, 135
DL 4×5+ @ 275, AMRAP 9
Partner wod: 6rds
I was feeling the love this morning at 6am thanks to our coaches rachel and alex setting the tone.
Technique: Got some great cues from Rachel and worked up to 135# which is a 20# PR but didn’t ring the bell as I felt the noise would punish me in the morning.
Metcon: Worked with the little lady today, and Libby was a rockstar. 6 rd + 1 1/2 WB. Could have finished the WB if we didn’t take the time to get a Harlem Shake in the middle of the WOD.
A happy Vday to all the members of CFC today!
Happy Valentines Day
Volume at DePaul
A. EMOM Power Sn + Hang Sn 6×2 – 70, 70, 75, 75, 75, 80
B. DL 4×5+ @ 165, AMRAP set 9
Shoulder stability and hip mobility work
Abbey is my valentine.
Volume
A – EMOM Power Snatch+ Hang 6×2 @ 55
B – DL 3×5 @ 115, AMRAP 10
Partner wod w/ Big Daddy Dane and MarcS aka “Team hairy legs” (HOT!)
6 rounds even. Wheel barrow runs sucked big time.
http://www.flickr.com/photos/25578700@N08/6807544242/in/set-72157629512618457/
“he looks like a pink nightmare”
name the film.
Wow, JoeP is like 50#’s sexier these days.
Pre 6am class:
3 rounds:
10 power snatch @ 95#
15 ring dips
20 cals on Airdyne
TIME – 7:22. should’ve done 20-20-20 on the reps as thi swas all unbroken
+
21-15-9
double kb snatches @ 1pood
kb thrusters
Only got thru the 21 set and it was time to start class so twas a false start
Post class
10 Tire flips + jump inside and out of tire
5 rope climbs
8 tire flips + jumps
4 rope climbs
6 flips + jumps
3 rope climbs
4 flips + jumps
2 rope climbs
2 flips + jumps
1 rope climb
TIME – 9:35. very fun wod. need to throw combos like this at myself more often. grinder
+
5 rounds, start a new round every :90
10 double kb snatches @ 1 pood
10 kb thrusters
All done in :40-:41 secs. kb thrusters suck as i can’t find an ideal place to put the bell when descending into the thruster so i’ll have to get used to them and of course work my way up to 2 poods with confidence
@Alex: This is your rest week? Sheesh.
Volume –
- Snatch at 125. Feeling very weak and weary. Focused on technique.
- Deadlift at 245#. AMRAP = 13
Tuesdays WOD – 5 rounds – DNF
- 3 MU with orange band
- 6 burpees
- 20 DUs (really focused on the DUs, extending this workout way too long).
Wow, I was fat…
Hey everybody, come and look how fat I was!
To all the new people that is what I looked like during the Open last year, so if you do not think that working out regularly and eating clean can make a difference, just see the linked picture… Good Lord, how did I keep my girlfriend?
Movie: A Christmas Story
Also, this is a very detailed, professional writeup on the Open… there is a significantly less professional writeup on the way.
TECHNIQUE
Overhead Squat 145#
This was a PR, but I know I could do more weight. This was the first time I attempted a 1 rep max for OS. I started too light and ran out of time. Overall, this felt good and i’d like to push myself next time to get a true PR. Thanks to Rachel for the great tips on my form.
Partnered with Cheng for the WOD
5 rounds + 14 pull-ups
Cheng, thanks for the helping with my pull-ups, I know it put more work on you
Thought the Open was a blast and am really looking forward to it this year. I should sign up for CFC Black
Joe- Very marginal. Look at you! You have come a long way! Congrats!
Volume:
EMOM x6, 1Snatch, 1 Hang Snatch @ 135
Deadlift: 5×5 @ 315
Metcon: Rx’d plus (did the ab wheel at the same time as doing the wheelbarrow), with Matt J
8 Rounds
My shoulders hate me today. Still sore from Tuesday, and they got hammered again by a great warmup.
Technique: OHS at 145#. Some solid corrections made these go much better today. And yes Rachel, I’ll keep my damn heels down.
Partner WOD: Tina and I finished 5 + 1 WB. Had a lot of fun with this one!!
A. EMOM Power Sn + Hang Sn 6×2 – up to 75, weight felt better and better as I went up, just need to take some more time for mobility before squat snatches. Great cues from Randy.
B. DL 4×5+ @ 160, didn’t AMRAP, just getting comfortable doing multiple heavy-ish reps again.
Partner WOD w/ Joe P (jealous ladies?????)
6 rds + .5 wheelbarrel run
A little miscommunication happened on the pullups, I thought Joe P was just helping me to the bar, but he thought he was assisting me. This happened for a couple rounds. So really, it seems as though Joe P was just looking for more opportunities to get his mitts on me.
Congrats to JK and Krystal on their OHS PRs!
And Jeremy! (Hopefully I didn’t miss anyone!)
Question: if you only come in on the weekdays, can you do the workout sometime during the week in order to participate in the open with cfc? Or will you have to switch one of your days to the Saturday?
Karen – where you question marks directed to “jealous” or “ladies”?
Nice job to the 6am crew for all their OHS PRs! Loved hearing that bell ring :)
@ Melissa
If you sign up for the Open you can come in to the box on Saturday and it does not count against your weekly allotment of classes.
If you want to come in during the week and do the workout for the Open, that is also allowed.
Either way: Signing up for the open basically gives you one free class a week… totally worth it.
Technique:
Worked up to 70# on overhead squats. Got some good tips this morning, and I felt like my range of motion was better, because this is the first time they didn’t feel completely awkward. Probably could have gone up a little higher in weight.
Very Romantic 6AM Sadie Hawkins WOD:
6 rounds + 1.5 wheelbarrows with my Valentine ;)
XOXOX
Jean way to call me out haha. i know i know i said i was supposed to back off this week and clearly i am having a hard time doing so but to my credit i didn’t come in last night when i really wanted to. forced myself to do laundry to remain pre-occupied so that’s a small victory right?
BIG shout out to A-Dub for letting me know that there is now CRUNCHY cookie butter at Trader Joe’s! I got my first jar last night and it is as luscious as it sounds. Life keeps getting better and now i have the perfect side dish when i get my Cooler Ranch Doritos Locos taco next month from Taco Bell
Kate I was on the fence but your blog post has pushed me over the edge as far as the Open goes – I’m in. Game on, now just gotta actually register….
Overhead Squats:
1-1-1-1-1-1-1-1
55-60-65-70-75-75-75 (really working on pushing knees out) Thanks for the help Kelly!
Valentines Day WOD with Jovan
6 + 3 down and backs
(was able to string 5 kipping pull ups each time!!)
@JoeP: Thanks!
@ Karen, thanks for the shout out! 30# PR whoo hoo. Looked at my video this morning and I definitely need to stay in my heels more and keep my chest up. Things to work on.
Hilarious, I/we made it to the blog today. My valentine and his silly faces… By the summer I’ll be linking back to this picture like JoeP – fat me vs smaller me. This picture (and JoeP) is great motivation!
JoeP is handing out free classes at CFC! Party!
Dude, there was a lot more of you to love back then.
I attended my first ever weekday 9am with coach Kelly!!!!!!! today.
Snatch- up to #115. Still trying to get this lift at all. It’s been a little while for me, I’ve been nursing a sore shoulder. These felt ok.
DL- #280 AMRAP=11 Left one or two in the tank. Felt good
Partnered with this hot young thing today, got to get my hands all over her ankles, which was awesome.
Rx- 7 rounds, 3 wheelbarrows (counts as 1.5)
Really enjoyed the 9am, I wish I didn’t have to go to work or I’d be there more!
Technique:
OHS 1-1-1-1-1
45#-55#-65#-75#-90#
90# is a 20# PR for me, but as Cheng and I figured out, we think last summer was the last time we calculated our 1RM’s in this – still got to ring the bell…woo hoo!!
Valentine’s Day WOD:
Partnered with John at the 6 a.m. – poor guy had to deal with my crappy wheelbarrow capabilities!!
5 rds + 1 rd wheelbarrows
@ Melissa S. – I always did the Open workouts during the week and used Saturdays to re-do them if I sucked royally during the week! (i.e. 7 minutes of burpees, yuck!)
About to sign up for the Open…now if I could just remember my log in from last year….
Are we bringing the tutu back this year?
Couple’s WOD with my bottom b*tch Matt L at the noon class…Coach Kelly pointed out that it has been a long time since she has seen us work out together….Matt pointed out that he was getting tired of being embarrassed by losing to his girlfriend ;) Awesome being able to work out together after a long time of different work schedules
6 rounds 3 Down and Back Runs
Pretty awesome day!
Pr’ed my OHS at 215# and got to ring the bell twice. It was a 30# PR. Coach Kelly continues to help me push my limits!
Also got to share the Valentines Day WOD with MattK.
@JoeP – you look great in that tutu!!!!!
If anyone is interested in making a harlem shake video, we will be filming this weekend during my birthday festivities.. Feel free to express interest here, by text or by facebook.
Happy Valentines Day!!!!!!!!!!!!!!!!!!
Snatch- gave 115 a shot but didn’t feel it today. Wanted to drop to 105 but all the 5# plates were gone. Did 95 instead.. We’ll just call it a “working on form” day.
Deadlifts- 225, 8 on the AMRAP
Partnered up with Dr. Tim today on the partner workout. 7 rounds plus 9 air squats. Felt really good on all these movements. Good times
CZ, working on a sitter!!
I did Mon workout with the 9am’ers. Bad but not as bad as I anticipated.
Pc every min on the min for 20 min. Worked up to 85# failed 90# twice. Wasn’t feeling it today. All in my head but thanks for the tips Kelly!
Fs 75#
Box jumps 16″
Kbs 25#
Wb 8#
10:43 ish….
Deadlift, 4 x 5 reps @ 405#, no amrap. felt pretty good but didn’t want to overdue it with a brutal amrap set. felt like i could’ve gotten 10+ though. another day:
15 min amrap:
20 cals on airdyne
40′ handstand walk
ROUNDS – 7
fun one and no breaks on the hs walks so i’m getting better when doing them fatigued
Still on the road…..no V-day celebrations here.
AM: Endurance along the St. Petersburg bay
3 x 1mile w/7:30 rest
1.8:00 2.7:45 3.7:15
PM: CrossFit St. Petersburg
Strength:
A 6×2 1PS +1HSS @ 120
B 4×5+ Dead Lift @220 10+amrap
-the hss killed me with grip issues and lots of resetting. I blew the emom after the 3rd and focused on completing the lifts at my own pace. More like 90 seconds to 2 minutes
-could have done more on DL amrap with hand straps. Felt my back tighten up as well.
Metcon: Joined in with two fellas and used the sub of DU’s vs running 200/300/400m
20Du’s/21 Burpees/21 Ball Slams(20)
40Du’s/15 burpees/15 ball slams
60du’s/9 burpees/9 balls slams 5:49
-unbroken DU’s and didn’t stop on burpees.
-Ball slams @ 12-9, 8-7, 9
@JoeP- Snazzy outfit brother!
Made up Tuesday.
Strength:
Bench Press 4×5+ @225# AMRAP 10
Pullups 4×5+ @20# AMRAP 8
Should have gone heavier on bench. Didn’t realize the percent increase from last week.
WOD
3 MUs
6 Burpees
30 Double Unders
8:19
First two rounds went pretty smooth then I had to start breaking up the MUs as my shoulders fatigued. Wish I could have gotten sub 7 but I didn’t have it in me tonight.
Solo session @ 4:30
DL 4X5+ @195# amrap 8
Press/Row 4X5 @65# no amrap
Modified Metcon:
20 min amrap
1 d/b ez slides
1 d/b farmer carry 1.5 pood/arm
10 pullups
2 d/b run
15 air squats
8 rounds plus 1/2 ez slide
Post: amrap candy eating with my son ;)
Snatches: 90-90-95-95-95-95. Failed twice on rds 4 and 5 so did another. Need more work on a better catch for squat snatches.
DL: 295 AMRAP 7. Actually lower from 77.5%, but these days DL’s aren’t as strong as before.
Did some DU work and TTB after.
I’m lobbying for a 7:30 start time for the open if possible. I’m stuck working Saturdays and I’m hoping others may be in a similar boat!
Just signed for the Games. Masters and proud of it!
Excellent Noon Class today!!!! Really enjoyed the partner WOD with Mikey “The Medic.”
Technique: Worked up to 225# with D-Rock for my overhead squat.
Partner WOD: 6 Rounds+ 10 Air Squats
A1) EOMOM 5×5 Front Squats with 2 sec pause at bottom @ 145#
B1) EMOM 6x Power Snatch + Hang Squat Snatch—1-2 @ 145#, 3 @ 155, 4 @ 165#, 5-6 @ 175# (failed last rep on last set, bar just got in front of me)
C1) Deadlift 4×5+ @ 335#—AMRAP 10 reps
Metcon with Mark F.—7+1 down and back. You can be my wing man anytime.
E1) 4x max reps of fat bar power cleans with 45#/side at blue plate deficit—12, 10, 10, 10
E2) 4×6/leg pistols
F1) 10 min planks
Thursday volume snatch work
EMOM 6×2
95-95-105-105-105-105
My snatch sucks. Seriously. My squat snatch is worse.
Dead lift 255
Amrap 7
Metcon- me and Lou
7 full rounds
6 week paleo complete.
Lost more than 2%, put on over 2 lbs of muscle.
I had some cheats in there too, mostly alcohol related, but I don’t remember…..haha.
Week off in paradise, then back at it.
PS + HSS EMOM for 6 minutes
135-145-145-155-155-165
DL
2×5 @ 335
1xamrap @ 335 for 12 reps
WOD with Jeff
We did good
7 + 1 wheel b
A1 muscle up practice trying to sting them together.
Did volume on my own after a few sick days
B1: Snatch 6×2: 105, 110×2, 115, 120, 125
C1: Deadlift 4×5+ @ 245# amrap for 7
D1 4×12 15# db skull crushers
D2 4×12 pistols
Brought a hot date with me to the 9am. No Moniker did me proud with 10 fricking butterfly pull ups today. What?! Awesome. Helped us hit 7 rounds plus 3 wheel barrow runs. This WOD left me lying on the ground for about 30 mins afterwards… it kicked my ass!
before the wod:
EMOM Snatch work: 65-70-70-75-80(f)-75(f)
I needed to warm up a hell of a lot more before doing these. Gotta remember to come in early on Thursdays.
Deadlifts: 3×5 @ 180#, 4th set AMRAP 9. These felt really good.
PS
@Everyone:
SIGN UP FOR THE OPEN! IT WON’T SUCK, I PROMISE! It’s the absolute best time of the year for Crossfit, whether you are a newbie or an experienced Crossfitter. You will be amazed by what you can achieve, the friends you will make, and the great time you will have. Don’t talk yourself out of it. SIGN UP!
Technique – 1RM 65#
Still very much so working on the technique of overhead squatting. Thanks Coach Gina for correcting me to get a wider grip and wider stance – it helped a lot! Have to keep working on keeping those shoulders strong and keeping from crumbling over in general.
Metcon – 4 rds + 10 PU
Partnered with newbie Matt who was in his second Crossfit class. Stick it out, Matt and keep fighting through! :) This one was fun though – really liked the down and backs and the wheelbarrow walks were..meh.
Since I did my Sadie Hawkins WOD yesterday, I made up Monday’s workout tonight.
Technique – power clean EMOM for 20 mins
worked up to 115#. New PR
Metcon: 9:45
Volume Deadlift 4×5 @ 265# and got 8 on the last set.
Team WOD with the sexiest red dressed valentine at the box!!! (and he even got shirtless towards the end, HOLLA!)
6 rounds with 17 pull-ups. I definetely slowed us down with the pull-ups as he went unbroken for 10 each round.
Post:
4×15 back extensions
4x 1 minute plank holds
4x 8 pistols
4×10 ring push ups