VOLUME
A – Jerk EMOM 3 x 2 (75-80%)
B – Jerk EMOM 4 x 1 (85-90+%)
C1 – Press 5 x 3 (82.5%) (Final Set is AMRAP)
C2 – Bent Over Row 5 x 3 (Final Set is AMRAP)
TECHNIQUE
Open samplers or technique shore up!
Teams of Two Complete: (One Person working at a time)
20 Minute AMRAP of:
10 Handstand Push-Ups
10 Hang Power Cleans (115/80 or 50% of Clean)
250M Row
Post loads/time to comments.
This time last year… Sara wrote on our Guest Policy.
Great video Alex and Ben!
****The whiteboard for heats is up in the back room!****
Please sign up for a heat or email me kate(at)crossfitchicago(dot)com.
Heat times are: 8:00, 8:15, 8:30, 9:00, 9:15, 9:30, 10:00, 10:15, 10:30, 11:00, 11:15, 11:30.
MEAT and CMEAT heats are 8:30 and 10:15. Competitor heat is 11:00.
Ladies please sign up for spots 9-12 first then fill in 1-8 as needed. Men can not sign up for spots 9-12. We need to cap each heat at 8 men due to our amount of solid 24″ boxes. If you are the 9th man in slot 9-12, you will be getting a 20″ box with a 45 lb plate on top so keep that in mind.
The standards are a little tricky to judge so please watch the video that is posted on today’s blog as well as those on the crossfit games site prior to doing the workout. If you have questions about the standards ask a coach prior to completing the workout.
Everyone is responsible for entering their own scores by 5:30 pm Sunday so please get the small slip of paper off your judges sheet when you are finished to help you remember how many reps you did. There isn’t a tie break time this week ich should make things easier for scoring.
Email me with questions and good luck to everyone-see you Saturday!
@Crossfit CU (Champaign, IL)
Strength:
5×3 Push Jerks
Worked up to 205#..could have gone higher but wanted to take it easy before Saturday.
WOD:
3rds (Rx)
21 KB Swings (1.5pood)
15 TTB
9 Power Cleans (185#)
11:20…Grip failed me on this one after yesterdays heavy load of cleans and Muscle Ups.
Should have been able to get sub 10. Performed singles on the Power Clean
Post:
1rds 13.2 (@135#)
5 Push Press (135#)
10 Deadlift (135#)
15 Box Jumps (24″)
1:05
@115# and fresh I should be able to do these rounds sub 1:00…looking forward to some retaliation this Saturday.
Some great prep ideas for 13.2 from Supple Leopard & Co
http://www.youtube.com/watch?v=bxiFg0C_jXg
Jerk EMOM 3×2 @ 205
Jerk EMOM 4×1 @ 225
Press/Row 5×3 @ 145
Metcon w/wife: 9rds 6HPC
First time doing HSPU in a workout for me, scaled to 5. Tried to keep everything pretty light today and move well. Felt pretty good this AM considering it was a quick turnaround from last night.
Don’t shoot the messenger…
http://m.popsci.com/science/article/2013-03/9-reasons-avoid-sugar-if-your-life-depended-it?single-page-view=true
Did 13.2 yesterday and got 6 rounds and 21 reps. I wish I had finished the 9 reps to make it 7 but I don’t think I could have moved any faster without dropping off. I had no plan except to keep moving and never put the bar down, for the most part (with exception of box jumps) I stuck with this plan. Now off to Vail, Co for some snowboarding with my celebrity boyfriend..
Good luck 13.2 participants!!!
Active Recovery rowing this am
4 x 2k row, 1 min rest (5:30 rest b/w 1st and 2nd interval though)
TIMES – 7:55, 7:54, 7:51, 7:42
2k is a terrible distance to do intervals at but that is no secret. just tried to focus on consistent stroke mechanics and maintaining the pace i set out with. probably around 65-75% effort overall and again just active recovery
Anyone doing 13.2 tonight around 5 or 6?
@ Mathias
I plan on doing 13.2 this evening around then.
Got my head back in the game this morning and felt good with today’s workout.
Pre: PU work 10×2 quick (orange band); Y-T-W-L w/ 5# plates in each hand (finished 4 sets before the workout and then had to finish the last 6 after class).
Technique: Getting to know how 75# feels to PP and push jerk (never push pressed or push jerked this weight, and it was heavy, but I was comfortable with my ability to do it on Saturday); work transitioning from PP/PJ to DL with great tips from Rachel.
AMRAP (worked in a group of 3 with Alexis and Tera (sorry if I misspelled any names)- 2 working at a time)
Total rounds completed: 14 + 10 HSPU (would be 9 rounds + 10 HSPU if you just count one of the 2 that worked together).
HSPU w/ab mat, 10, 15# plate (all unbroken)- these felt great and will get rid of the 10# plate next time. Happy to see these back in a workout.
HPC @ 60# (67% of clean)- probably could have gone a bit heavier, all unbroken.
250 m row (these were the worst part of the workout after yesterday’s workout. My legs were extremely tight and just couldn’t get this going as fast as I usually go).
Post: Finished YTWL’s; 5 minutes of DU work.
Great video, Alex. Thanks for the pointers!
Repost from last night. My only tip for 13.2 is just set your pace and keep moving, rest is the enemy here. 10 min seems like forever when you’re doing 30 reps per rd but don’t stop. Now off to use my fitness (and hopefully come back unshattered!).
13.2 done! 256 reps (8 rds + 1 box jump).
Feel like I had more in me and kind of disappointed, but no way to get it in again. Someone in the MEAT will take this down, which is just fine with me because that Chippendale shirt is made of sandpaper. Good luck fellow MEATers and huge thanks to all that came and cheered me on while drinking their Stiff MEATinis (one serving WOD Revive and fill with Double Cross Vodka. Serve over ice or shake and serve in a glass with a bacon strip. Delish and hangover free!*
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, cure, treat, or prevent any disease. ;)
Well I was planning 5 or 6 but now I don’t even know if I will 13.2 in until Sunday. Darn you broken airplanes and silly airline schedules.
EMOMing – up to 205#
Scared of push press, bent over rowed a bit at 1??.
PartnerWOD with ghost partner taking roughly 2mins per. 5 rounds for me. (Only 5 HSPUs per). Was awful on the rows.
It will be a “game-time” decisition, but I would like to get 13.2 in @ 4pm. Please let me know if anyone is around and can count for me. My Saturday is looking like a disaster and wont make it (and I havent even started drinking!)
I can always try for friday, but yesterday was an unexpected day off……Plus a good showing could help me rise up the MEAT Rankings
holy crap- bad spelling DECISION…..Game time decision!
Anyone doing 13.2 tomorrow morning at 7 a.m.? Another weekend on the road for me, so I need to get this in before leaving town.
@Alex and Ben:
Great video! Thanks!
I think it would be helpful (and inspiring) to still watch the games site video of Annie and Lindsey doing the workout. You’ll notice they don’t over-exaggerate or hyperextend at the top position on the deadlift. Just stand up straight!
Have fun with it!!
Great video!!!
9am w coach kelz
Snatch and DU skill work, more relaxed and stringing more DUs thanks to cues from coach kelly…
Partner workout with gene dilla
8 rds + 102 m row
HSPU pretty much unbroken except when i would lose my balance, HPC 95# unbroken, 250m row.. suck. need to grow longer legs and arms… Good push from Matthew helped me keep going…
6 am…
Great cues from Rachel on 13.2. Wondering about step-ups versus regular box jumps. Any tips on which would be more efficient? Saw in a few videos that people were using step-downs too.
Modified WOD with Cheng. Subbed HSPU for KTE/TTB because we are doing 13.2 tomorrow. Cleans at #55.
10 rounds 6 cleans.
Couple of notes:
1) MEAT has an official drink, it is part PRx WOD Revive and part Double Cross Vodka and it is dangerously delicious. The name of this drink is “Stiff MEATini” and everyone should love it.
2) This workout looks prime for injuries… especially if you are already prone to them, I’ll be stepping down from every box jump and therefore probably losing to “non-arm-lockout” Tony.
@ Mathias – I’m planning on doing 13.2 tonight around 6 or 6:30 PM if you make it in. I can push it back to 7ish if others are interested…
Anyone else want to join in???
Also, @JoeP will be giving out free oily calf rub downs in preparation for those box jumps. But I told him that this time he must be clothed for it.
Paleo Friends, What is your favorite post workout carb? I’m starting to get tired of sweet potatoes.
9 am with Kelly!!! today. Good cues for the hang power clean and I actually went 10# heavier than what I usually gravitate towards during a workout!! Glad I pushed myself even if some of the reps were a little tough.
Nice push from Brooke & Liz at the row at the end…didn’t think I was going to make that one, thanks girls!!
8 rounds:
55# HPC
HSPU – 25#, metal 10# & ab mat -these were super easy, should’ve ditched the metal 10#.
250m row.
@Megan- I am vertically challenged and despite my unnatural leg strength I find 24″ box jumps difficult to string, especially with that little pause at the top, and especially when I’m tired as crap, like as of the 2nd round of this WOD. I will be doing lots of step-ups and one leg at a time jumps, at least I can keep moving at those. I was very relieved to see that both of these moves are ok.
If I were a tall gangly mf like a certain coach who won’t remain nameless (Bryce) then I’d be jumping them all for speed. Given that I can’t get that kind of speed I don’t think there’s that great of a difference between a quick step up and a jump. Just one man’s humble opinion.
New Pizza place right by the box!
http://www.chicagomag.com/Radar/Dish/March-2013/Old-School-Pizza-Joint-Open-Off-the-Beaten-Bucktown-Path/
Remember: NO YOGA THIS SUNDAY.
That is all.
@ Andy. I have since had to limit my carbs in general as I am pretty sesitive to them, but you cant lose with a good winter squash. Butternut is easy and you can make a crap load of it and keep it in the fridge. Peel, Dice into 1 ince cubes, glass bowl, 1/8 cup water and nuke it for 7-9 mins. Add some butter and salt/pepper and youre golden!
Technique work with Kristy. Ttb and Kipping hspu. Got my first ttb strung together and hspu kipping without abmats or anything. Yay! Thanks for all the helpful tips Kate!
Did amrap with Tiffany and Kristy. Great job ladies!!
Everything felt fast except row…
Tried to save my shoulders for tomorrow so did 15#and abmat for hspu.
50# hc
250row
8 rounds and 156m
Andy how can you get tired of sweet potatoes my good man??? They are impossibly delicious and never disappoint especially post wod. What do you season them with? Do you go sweet with cinnamon or just salt/pepper for aroasted treat? Let’s not get hasty and go changing up a good thing if we can avoid it….
Another awesome 12pm class with Kelly & Kate! Did 13.2 since Saturday is a busy day for me. Got 154, no-repped my very last shoulder-to-overhead. Damn fatigue. Thanks to Kelly for judging me and motivating me through the workout.
My tips for 13.2:
1) As you get fatigued, use your box jumps to rest by stepping up, stepping down, or as I did…both! It keeps you moving but gives you a great rest period (this was Kelly’s tip to me and it was a lifesaver).
2) Split jerk your shoulder-to-overhead. It helps you get under the bar and just feels easier (also a Kelly tip, she’s a genius).
Sweet potatoes with 1 tbsp of grass fed butter… it is the bomb.
Double M burger with extra sauce, large fry and a chocolate peanut butter shake is the bomb biggity!
Congrats on all the 13.2 participants in the noon class – it was fun to watch! AndreaB-heck of a day lady – congrats again on all the successes!!!
@MeganT after watching the noon class, I’d suggest stepping up when your box jumps can’t be strung together any longer/your rest is getting long between each one. It’s way faster to keep moving then to take long breaks between stringing.
I had the 2nd most disgusting swim of my life today in the Xsport pool Logan Square. I could maybe see 3 feet in front of my face and was certain the loch ness monster was going to get me – ewww!!!
Swimming
200m warm up
50m test – an embarrasing 37.3 (no flip turns and a sore ankle killed me)
2×400 (200m with legs and paddles 200m no legs paddles only)
1×400 (200m regular swim, 200m no legs)
1×500 (paddles no legs)
150 m kick
100m trying to walk normal in the pool
Post: eavesdropping and sharpening my spanish skills in the sauna while doing my ankle therapy. I’d say I got every 4th word :)
HIS NAME IS “MAYDAY” WHEN HE POSTS.
HE’S MY HUSBAND FOR YEARS, I LOVE HIM THE MOST.
HE’S BACK WORKING OUT AS SOME MAY HAVE SEEN.
HE’S WORKING TOWARD HIS GOALS, HE’D LIKE TO LOOK LEAN.
SO CELEBRATE THE HOLIDAY A RIVER OF GREEN.
AND THINK ABOUT THE OLD GUY, HE SURE AIN’T NO TEEN.
TODAY IS HIS BIRTHDAY AND THO HE WON’T BOAST,
PLEASE GIVE HIM SOME LOVE, A TOAST OR A ROAST!
Happy Birthday to my love TimR!!!
Check out one of our own Crossfit Kids featured in Medill Reports Chicago today!
http://news.medill.northwestern.edu/chicago/news.aspx?id=218958
Really nice article, Eileen! I am sending to my sister to see if I can convince her to get my niece involved in this when she is a little older (she’s just turning 2 this month).
Happy Birthday, Tim!!!
Happy birthday, Tim! Hope to see you in the box soon.
I’m with Alex on sweet potatoes. Sublime, even with nothing on them.
Glad to hear all the tips on the box jumps for 13.2. I haven’t done a 20″ BJ in months because of my hip injury, and I think step-ups will be the quickest for me. Will test it out before I do it on Sunday. Good luck to everyone.
Love the video! Also happy birthday Tim!
Jumped in the nooner class today to get ready for 13.2.
Did a 1k row and steady pace and did some mobility work with Kelly. Judged for Lou C, who put up some good numbers.
I did one round of 13.2. The hardest part being the damned box jumps. Thinking about doing sets of 5 throughout, and stepping down as needed. Need to work on getting under the bar to avoid pressouts and probably won’t drop the bar going from press to DL.
Thanks Kelly for the pointers!
Anyone at the 6AM gonna hit this?
@AndyS, I am also a fan of the sweet potato and as Alex said, try to keep it interesting. I use different seasonings each time like cayenne or garlic. Also mashing em up and throwing some grilled onions or pecans on top is delicious. Roasted butternut squash is like the cousin of the roasted sweet potato. Although bananas are high carb my favorite is banana sliced with sunbutter on top. I also do individual nut/dried fruit (no added sugar) snack packs.
Tackled 13.2 this afternoon at the 4pm with Melissa and Dylan. Kelly put us thru a good warm up and then Kate took over.
This is a fun one. I am starting to think that my age and lack of real athletic talent is starting to catch up to me. Certainly, I was much happier with this than 13.1 and may try to tackle this again Sunday.
Total reps 212
7rds and 2 pp.
I can get close to 8. I know it.
I did step ups as I am a crappy jumper and my DL form wasn’t good due to the light weight.
Either way I hope to climb out of 38th in the MEAT ranking
Aborted 13.2. I went into this planning on doing all 10 min, but realized at just under the 5 min mark that I was screwed. Legs were already tired and breathing too heavy. I would have been okay if it was 7-8 min workout, but my pace was too much for me to handle for a 10 min workout. First 4 rounds in about 3:30. Hopefully, we’ll have a successful go tomorrow. Thanks for counting Karen, sorry for wasting your time.
Did 13.2 today at 4:00 with John and Melissa. Definitely went out way to fast and this workout caught up to me fast. My back also, surprisingly started to hurt around the 6th round from the dead lift- box jump combo. Thanks to Terry L for counting for me (the best counter in the league).
Total Reps: 268
8 rounds and 13 BJ’s
Wanted to get 10 rounds, but i’ll take it. Everyone should definitely kill this workout!
Technique:
Worked on PC’s and DU’s
95# kept it light
5 PC EMOM
5 DU’ EMOM
for 15 minutes
Metcon w/ Lou
10 HSPU’s
10 HPC’s 110#
250 meter row
10 rounds plus 8 HSPU
@Jean
You beat me at 13.1. I owe you $1. Let it ride on 13.2?
4pm Metcon with Sommer and Christine
20 min amrap
10 HSPU with abmat
10 HPC @ 80
250m row
5 rounds for me, 10 total
Did volume work with 5pm. Kept everything nice and light because both of my shoulders are bothering me.
Jerks:
EMOM 3X2 @ 85
EMOM 4X1 95-105-115-115
Press/Row:
5X3 @ 55
@ 6AM Glen & Megan T & Cheng
Excited to do 6am 13.2 tomorrow with you guys! Took a rest day today, but glad I read the blog for thoughts on the box jumps!! I will likely be stepping up and down since my regular ones are so slow anyways – might as well save some energy!
Out of town for this weekend and all next week, so tackled 13.2 tonight with Bryce, Kelly and Gina.
13.2 …. 199 reps. (6 rounds, 5 push press, 10 DLs, 4 box jumps) Arrgh…so close to 200.
Thanks to Bryce W for the motivation. I felt like I moved fairly well, but had a few no rep box jumps and missed a few jumps by slipping off the box. Don’t have a chance to do 13.2 again, so guess I live with it.
Now I’ve got to find Crossfit Louvre in Paris for 13.3! See ya’ll for 13.4.
Volume
A – 3×2 jerks @ 135, 135, 145
B – 4×1 jerks @ 155, 155, 165, 175
C1/2 – 5×3 press and row @ 95
Partner conditioning with Louis
8 rounds and 10 hpc
hpc at 90#
Also, thanks for the carb tips!
Happy Birthday Tim!!!
@Eileen: as a Medill grad, I think it’s awesome to find a story of that length in one of their publications. Keep up the good work with CF Kids!
Happy birthday, Tim!
@Folks wondering about the box jumps versus step ups. I can normally string box jumps but have a hard time stabilizing at the top for Games standards and definitely take breaks when fatigued (so I don’t break body parts). When the class did 3 rounds of the workout tonight, I went all step ups with the ladies RX weights and definitely wasn’t slower than the rest of the guys/gals. For me, the hardest part was definitely shoulders to overhead.
Lastly, partnered with Krystal tonight on the partner WOD for total of 10 rounds plus 7 hang power cleans. I used 45# and mats/plates for HSPU. Fun times!
Happy Birthday Tim and welcome back.
Partnered with Stephanie tonight and she kept the energy up. Good coach and great WOD partner.
Don’t remember the results as I am focused on placing above the 25th spot on Saturday in the many layered MEAT sandwich that is being served by CFC during the Open. My strategy is to not to be the 26th layer come Sunday night. That is right between lamb and unknown pink slime.
Nice article Eileen!!! Happy birthday Tim!!
Happy Birthday Tim! It’s great seeing you around again.
Got to partner with McMuscles! Even after all the inspirational performances of 13.2 I wwitnessed prior to the workout, I couldn’t muscle up much energy for this one. Thanks for keeping me moving Megan.
Decided with about 3 minutes left that whatever time we finished at it was only fair that we both completed equal rounds so 10 total rounds in about 21 minutes. I did 5 paralette HSPUs due to my hand issues and everything else rx’d.
Great job to the 13.2 athletes that
TECHNIQUE – 13.2 run through – completed 3 rounds untimed
Teams of Two Complete: partnered w/ Kitty
20 Minute AMRAP of:
10 HSPU (2 15# plates, 2 5# plates, 2 abmats)
10 Hang Power Cleans (1st 3 rds @ 55#, last 2 @ 60#)
250M Row
10 rounds + 7 HPC.
First time doing HSPU in a WOD in a very very long time. Scaled alot to preserve my wrist for 13.2. Felt like I was flying through the cleans so I increased the weight after completing the 3rd round. Rows were good.