VOLUME
A – Jerk EMOM 4 x 2 (70-85%)
B – Jerk Every Other Minute 4 x 1 (90 – 100%+)
C1 – Press 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x AMRAP (85%)
C2 – Bent Over Row 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x AMRAP (85%)
TECHNIQUE
Jerk 1-1-1-1-1-1-1-1
As many rounds as possible in 8 minutes of:
5 Muscle-Ups (or 10 Pull-Ups + 10 Hand Release Push-ups)
30 Double-Unders
Post loads and time to comments.
This time last year… we did a video on Judging/Counting Reps and kelly wrote on Representing.
Spring Recreation Sports Leagues
-Mathias Datzman
Hello again sports fans! Can you believe it’s already time to register for spring sports?
In case you’re new to CrossFit Chicago, or haven’t seen my previous posts on the blog, we’ve been providing opportunities for our members to play on recreational sports teams as a CFC team. Since starting a few months back we’ve had two bowling teams and two basketball teams. We are mid way through the winter season for three of those teams. All the participants are having a great time and the CFC teams are doing well. Not only are these leagues fun, but they provide a great way to meet tons of new people and to apply your fitness to sports!
For the spring we are looking to put together a few volleyball teams, a coed flag football team, as well as a coed 12″ softball team. I’d like the teams to play in Lincoln park, as this is both a popular and convenient location for most CFC members. In the next couple weeks I will form the teams based on your availability and sign teams up by March 1st in order to secure Lincoln Park as our playing location.
Leagues begin mid to late April and days of play are yet to be determined.
Please contact me at medatzman@yahoo.com if you are interested in playing. I will need to know the days you are available to play and what team you’d like to join. Cost to play in the leagues will be determined by what night, where, and the number of people playing. Once I know those details I can determine cost per player and will provide that information to those who have expressed interest in playing.
Also, as a player you will be able to purchase a CFC rec sports team t-shirt. The t-shirts will cost $20, or for an additional $7 you can have it customized with your name and number on the back.
I look forward to the 2013 spring season and hope to see many of you out on the fields!
Adding to the Open brainstorming, I would suggest an Elvis costume or fake men’s chest hair for the women’s part. These suggestions should in no way be interpreted as me “signing up” for the Marginal Female league. Unfortunately, I am out of pocket for the start of the Open this year.
I was thinking of having the loser dress like Pippy Longstockings, long socks up to their knees, pigtails, weird colored clothes and shoes, but then I remebered, “This is Crossfit, that is probably how all the girls will be dressed already”.
By the way, IF the loser wears a jock it will be clean for the first person only, you are not allowed to wash it between workouts. That tutu has the butt sweat of 5 men on it from last year…a little more incentive to not lose.
NO YOGA ON SUNDAY!
See you on Tuesday night from 7-8 pm. Email melissa@crossfitchicago with any questions.
PS. Check out Kevin Garnett…he loves yoga!
http://www.youtube.com/watch?feature=player_embedded&v=5PBF30Wese8
6 am with The Fish
Technique: Jerk 1RM
95# 135# 155# (20# PR) 185# (40# PR) 200# F 200# F
190# (45# PR)
Good start to the day! Still nothing compared to All Day’s 285#PR performance this morning. Nice job.
Metcon:
Subbed pull ups and push ups for DU’s
90 Single Unders
4 total rounds plus 17 single unders
Jerks: Worked up to 170# failed twice and made it on 3rd attempt.
Press/Row: 105# AMRAP: 6 Press / 12 Row
Met: 4 rds + 2 MU’s. 1st rd unbroken and just seconds after Alex and Anthony, which may be a high point in my Crossfit career. 2nd rd MU’s unbroken. By 4th round my shoulders and triceps were fried and getting out the bottom of MU was rough.
Jerk EMOM 4×2 @ 2×185, 2×205
Jerk EOM 4×1 @ 225, 245, 255(f), 255(10# PR!)
Metcon w/orange band assisted MU: 4rds 2MU
Post: 3×10 Pull Throughs, 2 rope climbs
Rewarding a good a week by crushing some Pequads tonight
Volume at DePaul
dynamic warm up/shoulder work
Jerk 4×2
95-105-115-120
Jerk 4×1
125-130-135-140 (5# PR) … no bell at DePaul
Press SS Bent over row
1x AMRAP @ 75
8//13
core/hip mobility
Forgot Press/Row @ 150 AMRAP 4/12
Jerks – 335#-345#(f)-355#(fx2)
I got under the weight just couldn’t stabilize to stand up with it.would’ve preferred to have done this tonite but my schedule won’t allow for it. last month when i pr’d on the jerk at 350# it was at a 5 or 6pm class and i felt like i had 10-15# more in me so maybe the time of day was a factor this time.
+
Press, amrap @ 170# = 5 reps
Bent Over Row, amrap @ 170# = 10 reps
+
8 min amrap:
5 muscle ups
30 double unders
ROUNDS – 7 + 3 mu. all movements unbroken. did emom for the 1st 3 rounds then extended my rest periods enough to get the mu unbroken each time. i thought i’d get 5 rounds going in to the wod so much more output than expected
+
5 rounds:
10 pistols (5/leg)
10 hspu (on 45# bumpers for a 4″ deficit)
15 ghd situps
TIME – 9:53
Hspu were unbroken for the 1st round then 9+1, 8+2, 7+3, 5+2+2+1
+
4 x 7 gh raises w/5sec descent. these got pretty brutal and thankfully i avoided any hamstring cramps
Some edits to the article above. Softball starts mid April and flag football starts late march. Volleyball is June. Not sure why they told me that was a spring league. Also some people have expressed interest in another bowling league. That starts late march as well.
Jerk EMOM 4×2 @ 155, 165, 175, 175
Jerk EOM 4×1 @ 205, 215 (20# PR), 235(fx2). 95% there at 235#, would have had 225 no problem.
Metcon – 2 rounds plus 22 DUs.
10 pullups/10HRpushups (split 5/5/5/5)
30 DUs
Need to have 30 unstrung DU’s by Tuesday (goals sets with Rachel and Sara). PR is 26, most today was 12. Monday will be a DU focus for me regardless.
Are the women’s showers working?
Another late night at work, but woke up quickly at the 6am to the sound of the PR bell ringing, bars slamming, and “F-Yeahs!” yelling.
A1 – Jerk 3×2 – #205 – 225 – 235
A2 – Jerk 3×1 – #255 – 275 – 285 (+#5 PR)
B – Press AMRAP @ #145 – 5 reps
#285 went up fast without any issues and wanted to go for my goal of #300, but actually listened to Bryce for once and will save it for another day.
Metcon, Rx’d: 6 rounds even
Kept up with Alex for the first three rounds unbroken, had to break up MUs on the last three 3-2. Felt good today.
Post:
5 rounds
10 pistols (5/leg)
10 HSPU (1 round @ “2 deficit, 2-5 @ regular)
15 GHDs
Time: 14:44
Got wrecked on this one, need to practice kipping with deficit/plate variations.
Post-post: Signed up for the Open.
Amazing job to all our 6am’ers who PRd on their jerks today! You’re all making some big strides :)
7am with Coach Erin
A–Jerk EMOM 4×2 (85/85/90/95)
B–Jerk EOM 4×1 (95/105/110/115)
C–Press/BOR 68×3/8
A few mucked up starts and over extension on the press made for a lousy AMRAP. Happy with the progress on he jerk though!
Metcon
8min AMRAP of
10 pull ups
10 hand release push ups
30 DU
4 + 3 pull-ups
DUs were UB but after the first round I was dragging a$$ on the pull ups.
PR CITY! Nice work folks! Our Monday night crew has been in PR City the last couple of weeks as well.
@Woody – Looks like there are so far 5-6 CMET participants! Great job! Let the games begin.
Did Pull-up program work pre-class: 4 sets of 5 ring rows, 4 sets of 5 Curls (Thanks to the 6am for mocking me during these).
Worked of FS: 45(10), 135(3), 155(1), 175(1), 195(1), 205(1 – 10#PR), 215(f)
Metcon: Did 5 unbanded Pull-ups, 10 push-ups 30 du’s
3 rds + 4 pull-ups.
Pull-ups are starting to get better…du’s in workouts suck these days. Need to relax and not rush it.
@Val, not too shabby…but with 5-6 everyone except 1 or 2 people will be wearing the jock strap, you might as well just buy one and rotate who wears it.
Come on ladies, you need 10 or so to make it fun. Who else has the ovaries to do it?
Did you count me in that tally Grand Pooba? I emailed you last night.
Pre- Day 5 of Pull-up plan- 10×2 quick pull-up with orange and black band (these felt really easy). I-T-W-L x 10- no weight today, but will add 5′s next week. (Still not sure if I’m doing L right, so may need one more demonstration- if anyone has a link to a video on this, I would GREATLY appreciate it!)
6am technique with Fish. Really great cues this morning.
worked up to 95# (5# PR), tried 100# twice, but failed because I got into my head too much. I know I have it in me.
AMRAP
Pull-ups x 10 (1st rd. 2 red bands, last 3 red and black)
hand release push-ups x 10 (these were terrible)
Subbed 7 DU (again, couldn’t get my rhythm today, so these were the definite limiting factor)
4 rds + 8 pull ups
No time for post, had to get home and get ready for work, took me over a half hour to get to CFC this morning (normally takes 10-15 minutes), so I was really worried about making it to work on time
Super fun 9am!
Jerk PR 115#
Amrap with grey band
4+ 2 Push ups
DUs went unbroken until round 4 where I tripped up at 26.
@Fish, yep you are in.
I’m sorry, but can someone please explain to me the significance behind the “loser” wearing a jock strap? Is that really a “punishment”? If you asked me to wear one tomorrow just for shits n’ giggles I’d probably do it.
Now, what would REALLY make me try harder to not be the last one to finish is if the “loser” had to wear say one of JoeP’s sweaty, stinky, unwashed for weeks shirts during the next WOD. Now there’s an incentive to PR.
@Melissa S, have you tried the bar in the back room? It seems to be slightly smaller and was easier to use to get a kipping pill-up.
@METAGCGP, did you count me in for the tally?
9am fun with the return of MEG RAZ!
VOLUME
A – Jerk EMOM 4 x 2 @ 75#
B – Jerk EOM 80-85-90(PR), failed 100 3x (next time)
C1 – Press 1×3 @ 55, 1×2 @ 60, 1×1 @ 65, AMRAP 4
C2 – Row 1×3 @ 55, 1×2 @ 60, 1×1 @ 65, AMRAP 6
Metcon: 3 rounds + 10 push ups
Lauren and I were like Hans and Frans during our first set of unbroken pull ups simultaneously kipping. Sadly, Bryce didn’t see.
I said I wouldn’t name names but gonna throw them under the bus…. Sommer, Melissa S, TinaT, and Cheng should all be in on this CMET thing!!
Are there people out there interested in putting together a soccer team?
I would be highly interested in that…
@ Brooke
That can be arranged… if you want I can use one from the night before, keep it nice and wet in a plastic bag and then the loser has to wear it the next morning… God help the person that has to be near her for that.
Just had a productive call with the CMETPAC (Committee for Marginally Elite Tournament Planning and Awards Ceremony)… some exciting things coming up.
Ke$ha, I am signed up for the open, but I am not even close to marginal, as I have yet to even be able to do a single unassisted pull-up or any workouts rx; which is why I had not signed up for the marginal competition.
I guess I can work under the peer pressure though, but I would MUCH prefer the jock strap idea to a sweaty shirt (as I anticipate that I will come up on the low end of this competition frequently).
Count me in on the women’s marginal competition since I have been called out.
@Andres I will put one together if we can get enough interest. Start asking around in class.
@Brooke – Val came up with the jock strap, I’m open to suggestions. How about the l CMETA loser has to workout in a heat or 2 after JoeP and wear the shirt he just wore? It may just be the first time we see someone puke before the WOD…acually most watching you put it on will probably have a similar reaction.
To be official I need you guys and gals to email me…I know I am on the bolg alot but I can’t be going through each day looking for whose in.
Name, Fran time, DL PR, SSN, Mother’s Maiden Name and favorite One Direction song to metagclmnop@gmail.com
In a week or so I will post the list of “Athletes” and if you’re missing you can add your name, if someone else is missing you can shame them into joining.
I’m excited for softball shenanigans!! However I do have one issue. Do we have to wear shirts???
@ Mathias
Will do, then.
Thank you!
Great Job to the 7amer’s this morning… more PR City. Meester on the Front Squat and Kev G on the Jerk…. he’s too modest to ring the bell or post so I’ll do it for him!!!!
Sri working on jumping rope for the first time, you did awesome, keep working on it!!! We’ll get you to consistent single unders soon I swear.
I was so pumped to see more than just one or two people this morning with all the snow we got last night, so kudos to you all for making it in this morning!
@ MelissaS: YESSSSSSSSSSS!!!!! Mission accomplished.
@ METAGNTFHEWOGFCKLW: Winner of that week’s wod should be able to get a really awkwardly long drawn out hug from Bryce.
Lots….of…hugs…from…Bryce.
@Kesha and Grand Pooba:
If I ever have to wear a sweaty, stinky, dirty shirt of JoeP’s, I would give up working out entirely. Sorry, JoeP. Snuggles is the cutest and most snuggly, and I can barely come to grips with having to wear one of his sweaty wet shirts. @Snuggles: I would do it though if your life was in danger. I’m putting that in our vows.
@ shirtless sue Just for you shirts are optional.
Groggy 9am class with coach Bryce.
Glad I came in. PR jerk 150#.
3 rounds plus 10 push ups
@ METAGCGP: I emailed you.
Val is my favorite all-time poster. Followed closely by Brett Raz.
That is all.
@ JimF
You are a righteous asshole.
@ Val
You would not quit working out, if anything the essence of JoeP would accentuate and improve your dumbbell step ups and EZ-slide down and backs.
11am w/bryce
Jerks
135-155(pr)-175(pr)-185(pr)-205(pr)
Jerking felt good today… Stopped at 205 but im thinking i could have gone a little higher..
Metcon:
Started off trying to do mu for the workout but failed…Felt pretty gassed after the mu failures.. Switched over to pullups/push ups
4rds + 2 pu
Post:
Brief overview of MU w/ bryce
My shoulders are fried.
Definitely signing up for flag football.
Good luck to @Janelle w/ her princess race!!
Technique:
1rm jerk work – got a 5# PR @120#; 125#(fx2)
Metcon:
8 min AMRAP
10 pull-ups (1st rd w/orange band; last 3 w/orange + blk)
10 hand release push-ups
sub’d 15 du’s
4 rounds + 11 du’s
@Ke$ha – I applaud your manipulative efforts… however, I will merely be cheering on the marginally elite female athlete who has to wear JoeP’s shirt…from a spot where I will not have to smell JoeP’s shirt (if at all possible)
Technique: still focusing on form, but did crack 100lbs on jerk for the first time (105).
Metcon: 4 rounds plus 1 pullup
(10 pu, 10 hand release pushups, 90 single unders)
Big victory was learning how to kip a pullup over the past week (80% there), so went to just black band after the past 2 metcons using orange & black.
Slow but steady progress…
@METAGCGP & @Joe P-
Couple of questions before I sign my life away…
1. Sadly I’ve never successfully completed an Rx. Fran. I’m hoping this means I’m not allowed in the competition?
2. In the event I’m not disqualified what would I submit for the Fran time? DNF or time with Band / Lighter weight?
3. With Baby Meester due any day now, I’m pretty sure my world is about to be flipped upside down…this may result in me not being able to come in on Game Day Sat. Given #1…there is no doubt I will lose one of the weeks so…If you can’t attend on Sat. but it is your turn to wear the Tutu does it just get worn when you do the workout in your normal class? Also…I think Easter weekend is during the open which I would miss… I don’t want to welch on the bet so just need to know how those situations should be handled.
I eagerly await your ruling…
Ryan
@meester, talk to brett about how to sneak in for workouts. I’m sure he’s got a bunch of tricks under his hat.
I’m no doctor, but wearing a post wod Joe P shirt may pose some serious health risks!
A1. Light Jerks. #135 2xEMOMx4 First in a long time. Testing out my wrists. They felt great but my shoulders did not.
B1. Jerks #145 1 EOM
C1. Just did bent over row. The press hurt my shoulder
8 min AMRAP
6CTB
10 HRPU
30 DU
5rds-3ctb
@Meester – The Fran and DL PR are used to seed for the brackets, a DNF would suffice because you would automatically be ranked with the highest number for Fran and then your DL will decide where you fall. I will rank everyone 1-? for Fran and for DL then the number will be averaged to rank people.
The tutu is left at the box, since it is never to be washed, and you would be responsible to wear it during the time you make up the Open workout for that week…i.e. you do it on Thursday at 5pm under Randy’s watchful eye then you wear it then. Photo evidence is required.
Woody – The Pippy Longstocking comparison to CF ladies outfits is hilarious.
Enjoyed a day of jerking with the Snatch Club girls.
Jerk technique: 135# (PR) Yay!!! I was around 120# not too long ago.
I attempted to beat SCookie’s 145# by jumping to 147# (go big or go home!) and no dice (Fx2). Very happy with 135#. No time to attempt 140#.
Metcon: 4 rounds + 6 push ups (knees)
Post: 4×8 DB press (15#)
4×8 ring rows
Upper body is so fried. I’m kind of shocked I PR’d on the jerk. I debated about doing full push ups but knew my form would be horrendous.
Count me in for the METAGCGP!!!!!
Enjoyed a nice day of jerkin with the snatch gals and Walsh! PR’d @110. Tried 115 but no dice. Best part of failing a jerk is having bryce re-rack it for you.
WOD was lamesauce. I tried going shirtless to see if it helped but it didn’t. I’ll try again tomorrow! :)
VOLUME
A – Jerk EMOM 4 x 2 (70-85%) 185, 185, 195, 205
B – Jerk Every Other Minute 4 x 1 (90 – 100%+) 225, 245(tied pr), 255 (f), 255 (+10 pr) 3x 265 (f) close but not quite.
165press for below %s
C1 – Press 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x AMRAP (85%) X5
C2 – Bent Over Row 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x AMRAP (85%) X5
As many rounds as possible in 8 minutes of:
5 (scaled to 3) Muscle-Ups
30 Double-Unders
5rnds
Got to ring the bell and felt I scaled perfect for this METCON…In the words of Ice Cube “I got to say it was a good day”
@Crossfit 312 (Chicago, IL)
WOD
3 rounds
50 DUs + 1 Touch n’ Go Clean and Jerk (65% – 165#)
30 DUs + 3 Touch n’ Go Clean and Jerk (65% – 165#)
10 DUs + 5 Touch n’ Go Clean and Jerk (65% – 165#)
Slowest Round: 3:00
See everyone bright and early in the morning…Games Prep
A1) Jerk EMOM 4×2—1-2 @ 205#, 3-4 @ 225#
B1) Jerk EOMOM 4×1—245, 260, (270)x3—Last 2 attempts were close, but no cigar.
C1) Press AMRAP @ 150#—6 reps
C2) BOR AMRAP @ 150#—14 reps
Metcon Rxd—5 rounds + 3 muscle ups. First 2 rounds unbroken. Round 3 was 3,2. 4-6 were broken into a lot of singles and doubles.
E1) 5×30′ handstand walks
E2) 4xAMRAP TTB—25, 20, 20, 20
3:00 w/ kurt
A – Jerk emom 4 x 2 (225×2/245/265)
B – Jerk eom 4 x 1 (275/295/305fx2)
C1 – Press 155 x 6
C2 – Bent over row x 8
Conditioning
4 rds
10 axle bar hpc + 45′s
50 double unders
4:27
3 rds
10 ghd situps
15 banded rkbs
3:09
Shoulder is still a little iffy after some bad muscle ups from last week, so took a day off.
Volume
PR of 200# for the Jerk
Worked to 115# for Press and Row
Metcon:
6 ctb & 10 hrpu
Scaled 1st rd of dus to 20 then stuck to 30 for rest.
4 rds, 5 hrpu, 4 ctb
DUs are finally coming along. Just in time for my 2 year anniversary with CFC. That didn’t take long now, did it?
Nooner with the snatch gang. Fun workout, despite the fact that I walked in not being able to do any of the rx movements. I added 2.5 pounds to my jerk every 5 minutes or so, and made it up to 65#. I pretty much should run the “Never Ever Ever in a Million Years Ever Going to be Even Close to a Marginally Elite Athlete Grand Championship (“neeiamyegtbctameagc”). WOD was 3 rounds, 3 hand release push ups (with an organge band).
@ Mathias, do you have to be a decent bowler to be on the bowling league? I’m not decent, but I did get an ‘A’ in bowling from University of Kansas, circa 1992. Seriously. I can score the crap out of a game.
@FSL. Nope. All you have to do is play the best you can and most importantly have fun.
Press/Row @75# 6, 9
Metcon:
10 pu,10hrpu,30 du
5rds + 2pu
Volume
Jerk
4×2 at 85. These were like I’d never jerked before, ha!
EOM: 95-105-110 (PR)-115 (PR)
115 went up really really easy and I’m guessing I at least have 125 in me. Next time.
MetCon
4 rounds and 10 pushups
pushups on toes
had to scale to 5 false grip ring rows due to a tear in my hand
Accessory work tomorrow
woops forgot to post my press
Press/bent over row
AMRAP at 63, 7 reps
Technique jerk work.
Worked up to 95# 5#pr tried for 100#but got all in my noggin. It was there just needed to commit.
Red and black for pullups next time just black I think.
Mostly knee hrpu
30du
3 rounds and 10du
Volume
Jerks 4×2 emom 145-155×2-165
4×1 eom 175 and then failed 185-190-200
Went up in weight dispute failing trying for a pr (I used the Rich Froning excuse… technique not strength is the issue!) But no PR tonight :(. I might be the opposite of Alex, I got my last jerk PR at 6:30am!
Press: amrap at 92# for 3
Bent over row amrap for 10
Conditioning
Scaled MUs to 2
3 rounds even
Post
Bar MU practice with a black band assist
Hand stand walks
4x max ttb (10-10-8-7)
1k row 3:52
Technique with Kat and Devin. Jerks up to 125# which is a 15# PR. Tried 130# twice and failed. Had it, but couldn’t get under fast enough.
Metcon:
10 pull ups (went with a lighter band)
10 HRPU
20 DU
4 rounds even
Jerk EMOM: 135 x 2-145-155
Jerk EOM: 165-175-185(PR)-195f
Press AMRAP at 130: 5
BOR AMRAP at 130: 8
WOD: 5 rounds + 3 MUs. In the interest of keeping moving, scaled to 20 DUs per round. MUs unbroken thru four rounds, then 3-2, 2-1 to finish.
Ouch!!! Someone owes Carolyn 240 burpees. Who left a loaded bar in the back room?
Jerk- 215-225-235(f) x2
Press at 140# Amrap = 4
Metcon: Rx’d 3 rounds. Spent 6 min doing du. Yes. You do the math. Terrible.
Jerk 115-125-130-135
145-165(fx2)-155….PR is 160…my right arm wasn’t locking out :(
Press AMRAP @ 85# x 5
Row AMRAP @ 85# x 10
Metcon Rx’d
3+29 double unders…are you kidding me?!? One DU away from 4 rounds
Got my first MU without a false grip! Progress, progress.
Pressing overhead hurts, so I made up Tuesday’s cleans, kinda. Squat clean instead of power, emom turned into eom turned into eoom turned into a PR. 255# (+20#)
Metcon Rx: 3 rds +3 MU
Metcon not R: 4rds w/ last rd scaled to 3 MU. Basically I did 3 MU and had time left and wasn’t gonna get another MU so I banged out the 30 DUs.
3 out of 4 rds got 30 DUs in a row, the other was 25+5 so pretty happy about that.