VOLUME
A – Clean EMOM 5 x 2 (70-80%) (Drop and reset each rep, full squat)
B – Back Squat 1 x 10 (40%) 1 x 6 (50%) 1 x 4 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x 1 (85%), 1 x AMRAP (90%)
TECHNIQUE
Back Squat 3-3-3-3-3
As many reps as possible in 8 minutes of:
100 Single-Unders
5/leg Front Rack Lunge Steps (95/65 or 30% of 1RM Squat)
This time last year… was a St. Patty’s rest day.
CrossFit Chicago Intern Carrie
-Carrie H
I am honored to be a CrossFit Chicago Intern and wanted to take a few moments to share a little information about me. Professionally, I spend my days interviewing and supervising federal criminals along with teaching firearms and defense tactics. I truly enjoy helping those I can help and keeping the community safe from those that don’t, can’t or want to help themselves. I’ve learned a great deal from the diverse population of people I encounter on a daily basis and can never be thankful enough for my amazing friends and family.
Personally, I grew up in Wisconsin and moved to Chicago 6 years ago. The most interesting fact about me that some may not know is that I graduated high school as a State Powerlifting Champion and not only won at 6 different meets but was named best overall lifter at 3 of them. While competing on the powerlifting team, I was also a competitive cheerleader and won a State and National Cheerleading championship. Back then I peaked at a 360# Back Squat, 185# Bench Press and 340# Deadlift. Since then I’ve dabbled in sprint triathlons, half marathons, and pretty much any running and/or obstacle courses that involved free beer or goodies at the finish line. Aside from working out, I love trying new restaurants throughout the city, eating sweets/cupcakes (yes I did eat a cupcake for breakfast right before doing 107 burpees last year), traveling, playing the piano, or trying anything new that catches my eye.
My close friends, Mike and Jess Harris, introduced me to CrossFit Chicago and I became a member in November 2011. In February 2012, I completed my Crossfit Powerlifting certification, in October 2012 I participated in Jon North’s Olympic Lifting seminar and in November 2012 I completed my Crossfit Level 1 Certification. I look forward to working with the community during my internship and beyond not only because it gives me an opportunity to share what Crossfit has done for me but to learn from each and every one of the athletes that are a part of the community because ultimately no matter where we are in life, we can never stop learning from each other. As Ghandi said, “Live as if you were to die tomorrow. Learn as if you were to live forever.”
Bad.ass.
Congrats Carrie
Impressive background. Look forward to having you coach at the 6 am.
NCAA Brackets can now be filled out
http://cfcbrackets.mayhem.cbssports.com/e?ttag=13_cbspaste
PW: MEAT
Up to 5, payouts will be posted once we get a head tally… tourney starts on Thursday, so get them in before then.
10 per
Also, remember when Carrier tried to give herself a nickname? That was funny.
@ Joe P
What about the play in games tomorrow and Tuesday?
Swords Squat Program, week 3 – day 1
Front Squat (did 1 1/4 front squats for all sets)
– warmup @ 195# x 3 reps, 215# x 3 reps
– work sets @ 230# x 3 reps x 6 sets
+
Conditioning (Courtesy of Outlaw)
1 min amrap ring dips
no rest
4 min amrap:
15 overhead squats @ 95#
20 pullups
30 double unders
no rest
1 min amrap ring dips
no rest 4 min amrap
15 overhead squats @ 95#
20 pullups
30 double unders
no rest
1 min amrap ring dips
RING DIPS – 40, 20, 19
AMRAP ROUNDS – 2 + 6 ohs, 2 + 1 ohs
Hell of a workout right there. Went at this one with MattJ and got a good throat burn in the immediate aftermath which means i put in a good effort. All ohs, pullups, du’s were unbroken throughout.
The ohs/pu/du portion would be a wicked Open wod were it something like 8-12 mins long. we would all be crushed…
Whoa, power lifting and cheerleading state/national titles. That’s pretty awesome.
Great post, Carrie!
Cleans 5×2 @ 185
BS worked up to 1×2 @ 295. Stumbled forward on the 2nd rep and hung it up after that.
Metcon w/35 DU: 6rds
Slow moving morning, low energy
@ FAB
You can fill them out after those games or before, none of the brackets lock till Thursday at 11:00 AM (or whenever the first game on Thursday starts).
Hi 6am people. I found a purple long sleeve shirt on the cage in the front room (back row by the stairs). I also found a silver ring on the boxes under the stairs.
I’m having a lot of lower back pain from 13.2 (i’m sure due to my poor deadlift technique), so I modifed today in order to minimize stress on my lower back
Back Squat
10 sets of 3 reps @ 137#
As many reps as possible in 8 minutes of:
100 Single-Unders
modified to 20 lunges with no weight
5 rounds + 80 singles
Nice write-up Carrie!
Tried to get back at it this morning after one of the more frustrating days I’ve had on Saturday. Back is still pretty sore so didn’t push anything too hard, but good to get moving again.
A – Clean 4×2 – 185-195-205-215
B – BS – Up to a heavy single ~90% – #225-275-305-325 (+#15 PR)
Speed at #325 was good so just stopped there. Thanks to MattJ for the spot and watching my depth.
Metcon, 8 min AMRAP
50 DUs
10 front step lunges @ #95
5 rounds + 40 DUs
Nice write up Carrie!!!
Carrie, very impressive resume.
Back still tight from Saturday. Back Squats at 137# for the week 2 Back Squat program. Form was good, handled the weight fine, back just plain stiff.
Metcon:
100 singles
75# lunges
Glad I scaled down to 75#, my legs were jello by the end. Doing 10 sets of BS will do that to ya.
5 rounds plus 21 single unders.
Great write up Carrie, former cheerleader with 360# BS and license to kill…I like it!
Decided to switch to Technique for the duration of the open. 4th day of volume work was too difficult to squeeze in, and felt burnt out before doing the open on Fridays.
BS: 145-165-185-195-205. Last set was difficult, but manageble.
Met: 4 rds + 100 singles @ 85#. Went with a higher weight. Haven’t done FS lunges in awhile, a bit wobbly the first 2 rds. Good calf workout.
Cleans up to 185#
BS – up 245# AMRAP (4)
Metcon (4 rounds + 11 DUs)
30 DUs
10 Lunges @ 95#
Yay Carrie!! Great write up!
@ Carrie: Based on your write-up, you’d definitely be an intimidating figure if you weren’t so sweet. That’s the best mixture. Way to be awesome.
165# over head and still smiling….atta girl!
@ Carrie!
I wish someone had put me in powerlifting in high school! That’s amazing!!!! So great to know more about you…:=)
For everyone feeling back soreness and pain from the high volume deadlifts in 13.2 make sure you guys are constantly doing reverse hypers, barbell or banded good mornings/back extensions, and back extensions on the ghd for your accessory work throughout the week to have a rock solid midline.
It’s very important to hit the abs/back 2-3 times a week and we prescribe accessory work for those areas on most days. We understand sometimes you can’t fit it in after class due to your schedules so even doing something at home can pay big dividends so you aren’t so crushed days after doing a wod like that.
Admittedly 13.2 had a higher volume than normal of d-lifts for most of us so that wod is a bit of an outlier but this is more so a disclaimer so that you can recover faster in general and not have to modify subsequent wods since you’re so sore.
Accessory is just as important as the warm up, strength, and metcons we do…
@ Alex and Bryce and coaches
My back is SMOKED from Saturday. Do you recommend back squatting today or holding off and doing a different movement? Thanks guys!
Carrie, you rule.
Our coaches/interns seem to have some eclectic interests and backgrounds. Pretty impressive stuff.
YAY Carrie! and you smile every time you are lifting:)
Carrie…..you’re awesome!!
Super sore from 13.2!!
Back squat: 3-3-3-3-3. 65-85-95-105-110
Metcon: 6 rounds
100 single unders
5/leg front rack lunge @ 47#
Post: 3*12GHD sit-ups
2*10sec static GHD hold 10#
Yay Carrie! So awesome to be working with you
Carrie! Carrie! Carrie! Bad ass and super sweet. Perfect.
Pfft- #165 overhead and smiling, how about dating Adam and still smiling? Now THAT’s impressive!
Great to have you coaching, Carrie.
Ms. Wani did you do anything yesterday to aid in recovery? How do you feel energy wise? I think you’ll probably know if you’re up for it mentally after a thorough warmup and maybe the cleans work if you’re on Volume that is. Usually for me the best way to get rid of the soreness is to actually do another workout using the sore muscles. Warming them up usually sucks but once you get moving unless you’re in serious – I’m not just sore I’m hurting/injured – type of pain you should be able to get thru it.
At any rate some activity will help even if just 20-30 mins of accessory/mobility work and/or rowing
HAHA! Touche Richy!
@ Alex, thanks coach! Looks like I’m in for whatever today holds. :=)
DAAAMN CARRIE!
Slow morning as I’m still recovering from 13.2 and St. Patty’s day festivities. Felt good to move though!
Back squat 3rm: 65, 85, 105, 115, 120 (5# PR on 3rm)
Metcon:
100 SUs
5/leg front rack lunge @ 50#
5 rounds + 34 SUs
Volume
Squat Cleans EMOM @ 205#
Back Squat %’s based on 325# 1RM. AMRAP (90%x3)
WOD:
Rx
6rds + 77SUs
Carrie, great to be interning with you! I’m very impressed by your experience and little bit scared of you at the same time.
A1. 5×2 EMOM squat clean
2x#185 3x#205
B1. Back squat. Worked up to #305×5
Metcon RX’d
5 & 5lunges
Post:
3×8 one leg DL @#1.5 pood
3×30 sec hollow hold
5×2 squat cleans #205
back squat up to #255×5
WOD 5 rounds even.
Will there be anybody available Thursday morning between 6-8am to judge 13.3 for me? Its the only time I can run through it. I’m happy to reciprocate the favor.
Technique: Worked up to 150#. (Not a PR. My 3RM is hopefully still around 165#.)
Metcon Rx: 5 rounds + 50 single unders
Kelly gave the option of doing 50 DUs, but we never SU in WODs so I wanted to give it a go.
Post: 4x30s hollow holds
4×8 Single leg DLs with 20#KB’s
5×2 Squat Cleans 185#
Back Squat 225#x8
WOD 6 rounds
Worked up to a 3RM of 205#. I got more in me but I was feeling sluggish today. Maybe still recovering from a Saturday AMRAP of Magners, shots, and Mexican food. Followed by a day at work.
Metcon: 4 rds, 100 single unders.
Felt fine but calves were on fire afterwards.
More mobility wod post workout.
@Jamision – You know what 13.3 is already? Do tell…
@pooba..i do not, but regardless of content i have to do it then. My guess would be something involving TTB and wall balls/double unders
Todays WOD after doing 13.2 yesterday was so stupid, BUT I killed it!
12 rounds + 9 lunges with 95#
6 rounds plus 100 single unders
55#
WOO:)
Should have taken a rest day today, but old habits are hard to break. Took it really easy.
A1) 5×2 Squat Clean @ 205#
B1) Back Squat—No AMRAP, did singles up to 310#, and then called it. Legs totally cashed.
4 Rounds–pretty slow and untimed
500m ski erg
25 1.5 pood Russians
15 pull ups
10 min planks
great story Carrie! I am super impressed!!
EMOM Snatch @ 225#(80%), 2 reps x 5 mins – 3 fails
+
Accessory
4 sets:
A1. 20 ghd situps
A2. 60 second handstand hold on rings
A3. 20 reverse hypers @ 220#
+
30 burpee bar muscle ups for time – 10:19
Ouch. This was bad. Had no midline after the 1st 5 of these and had a ton of missed reps and double attempts. I’ll blame the ghd’s before this. Need to try this again to salvage my dignity
Very nearly had personal training w/Erin today @ 7am
Did two sets of 185lbs on the back squat, then down to 175 for the rest.
WOD 5 rds + 20 SU @ 75lbs
Modified the technique to hollow rocks and holds bc of dead-lift disaster injuries from 13.2 :) 4 rds plus 10 singles. Thanks Kelly and Joel for the help!
BS 33333
185,205, 225 225 235
Metcon:
lunges @85 again i should have went rxed..
5rds 4 SU
I tripped up on the SU often…
@6am Brian: I think you won the buck this week. Let it ride on 13.3?
Recovery Program 12.1
A. Hang Power Clean 8×2 EMOM @ 165#
B. Box Squat 5×5 @ 165#
10min AMRAP:
100 Single Unders
2 D&B Farmer’s Walk, Farmer’s Bars + 35s
Rounds – 5 + 1 D&B
D1. Reverse Hyper 3×8 @ 125#
D2. Plank 3x1min
@folks with achin’ backs or even normal feeling backs. I highly recommend time with the foam roller positioned perpendicular to the length of your body and rolling out that back area. I felt perfectly fine yesterday until I did this and oh my goodness!
Carrie also has some great culinary skills. Cake balls are AMAZING!!!
@Jean
I got a 202 on 13.2.
13.3 is on.
Nice post Carrie. Always interesting to find out what folks do outside of CFC.
Volume:
Today went to 165 for cleans and 220 x 5 for SQs
Meh-Con
RXd
4 RDs + 74 singles
Loved hearing your story Carrie! Thanks for sharing.
Slooooow run…but felt good to get out there. Looking forward to runs in workouts again!
Back squat: 85-105-115-125-135-140 1 rep (f)
Metcon RX
4 rounds 90 singles
Fun 5pm class :)
Jumped into technique today since my crappy deadlift form on Saturday did me in!!!
Great to work with Devin on this!
Back Squat 3-3-3-3-3: 85-115-135-155-165
Felt really good but ran out of time, and was taking it easy on my back. Would have tried 170 or 175 if I could have rested for 5 minutes!
MetCon Rx’ed 4 rounds + 100 single unders
Post
Coached the 5:30 woc with the lady of the hour Carrie! Great group of ladies! Thanks for being such a good crew!
TECHNIQUE Back Squat 3-3-3-3-3
65-95-115-135-140-145-150
As many reps as possible in 8 minutes of:
100 Single-Unders
5/leg Front Rack Lunge Steps (55#)
4 rounds + 92 SUs
I have alot of difficulty maintaining my balance so the lunges were very slow because I kept feeling like I was going to fall over. Right knee is bothering me alot so right leg lunges were even worse than the left.
Excellent article Carrie!!!! You deadlift like a machine!!!!
Clean EMOM 5×2: worked up to 205 with Dane!
Squat: worked up to 255 with D-Rock w/ 7 reps for my AMRAP
Metcon 8 min AMRAP:
50 Double Unders
10 Front rack lunges @ 95
5 plus 35 Double Unders
Nice post Carrie!
Technique: 55-75-75-95-95
MetCon: 4 rounds 69 SUs First EVER Rx workout!
A little post vacay active recovery. Lots of rolling around and stretching and two nice and slow 2k rows, 7:50 and 7:35, with more rolling/stretching inbetween. Back at it tomorrow, gotta be able to move by Saturday for the MEAT heat!
Nice to get to know you Carrie…I still feel bad for no-repping you last year during the Open. I am sure you’ll get a chance to pay me back in a class someday.
Click on my name above to download the Marginally Elite 8 Men and the Final 4 Women brackets as well as the Men and Women leaderboards.
Volume
A) Squat Cleans @ 125#, 135#, 135#, 145#, 145#
B) Back Squat – AMRAP 5 @ 200#
Conditioning
4 rounds even RX’d
Kept tripping on the singles! I swear I could have had over 5 rounds if I didn’t get snagged every ten jumps!
@Jamison I will be coaching at the 6am and the 9am this Thurs, so I can judge for you after 7 if need be.
Great article Carrie. Really enjoy the mini bios lately.
Clean (5×2), worked up to 135lbs. Need work keeping my shoulders and hips moving at the same time.
BS- worked up to 210. Ran out of time before Amrap.
WOD (75#). 5rds and 60 sus.
Thx for the clean and BS tips today Val.
Volume:
Clean: 145×3 155×2
Back squat: worked up to 210×10
Conditioning
Did a 2k row instead, 7:47.3
Post
D1 3×5 front squat @ 125
3×10 ghd sit-ups
And nice article Carrie!
A – Clean EMOM 5×2 185-205-225
B – Back Squat 1×10 @165, 1×6 @195, 1×4 @235, 1×2 @275, 1X1 @295, 1×1 @315, 1×1 @335, 1×1 @355
AMRAP Rx’d: 6rds+47SU
Post:
5×5 Front Squat@225
5×12 GHD Situps
Thanks everyone for the kind words!!
@ Rich G – come on now…we all know Adam always knows how to make a person smile!!!
Got to a-coach the 5:30 woc and 7pm tonight. Great work to everyone. Saw some impressive back squats!
Fit the conditioning in at the men’s weight. 5 rounds and 53 single unders.
13.2 pics are up on Flickr.
There are two ways to get to CFC’s photos:
1) Click the link to Flickr at the bottom of this page.
2) In Flickr click on the word “set” to get to the page with all the albums…OR
1) Click on the blog photo
2) Click on the crossfit chicago hyperlink to the right of today’s photo to get to the photostream page and
3) Click on “set” to get to the albums page.
P.S. I’m happy to delete anything!
7pm with Karen & the coach du jour, Carrie.
Clean up to 195, all felt good, speed was good today.
Bs up to #300. Failed rep #3 at that. I wasn’t mentally ready for heavy.
Metcon
30du & those front rack lunges @#95
5 rounds, 3 du.
Wanted to continue to work the double unders, they’re coming along.
3RM BS: 275
Weight felt good and thought that I kept good form throughout. It was nice to get some BS in. Its been too long for me.
Metcon: 6 Rounds Even
3RM Back squat: 155
Metcon: 5 rounds + 88 single unders. Happy that I made it through without tripping.
With the 4pm Crew
A – Clean 5×2 EMOM (stayed light at 215 for all 5)
B – Back Squat 330 x 4
Conditioning
7 + 45 singles
Late post.. Monday Technique with Randy
Pre- cheerleading stunting with my wife
Back Squat: worked up to 3 x 295 (new 3RM PR by 10#)
Cond:
4 rounds + 100 SUs
(Subbed 35# DB for front rack barbell lunges)
Squat cleans – 65,75,75,85,90
Back squat –
60×10
75×6
90×4
105×2
115×1
120×1
Ran out of time for amrap
Metcon- 100 single unders, lunge at 55#
5 rnds and 25 du
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