Chapstick a much needed accessory for the winter season.
Snatch Balance 3-3-2-2-1-1
“DT”
5 Rounds for time of: (15 min cap)
12 Deadlift (155/100 or 60% of 1RM Clean)
9 Hang Power Clean
6 Push Jerk
Compare to 12Sep09.
Post – 100 Sit-ups
Halloween Costume Winners!
-Jonny Vu
After nearly 2 months of rousing debates and posturing, we’re proud to announce our Halloween Costume Winners:
Most Original – Not only is Rae Rae our August Member of the Month, but she makes a great Kelly Kapowski. She went all out with the old school brick cellular phone, denim jacket, and rocking 90s hair. An honorable mention to another Member of the Month, Clark Kent aka JohnK.
Best CrossFit Inspired – This was probably the toughest category for the judges. Do we go with a woman dressed up as a man or a man dressed up as a woman? We we’re splitting hairs at the end of it, but ultimately decided that Skins > Libby. Congrats to winner Erin “Skins 2″ O for edging out Dave “Libby” B.
Best Group Costume – When you bring 7 girls dressed head to toe in yellow and are instantly recognizable from TV, you win the Best Group Costume award hands down. Congrats to SaraC aka “Tuesday” for impressing the judges as the NuvaRing girls. An honorable mention to CameyI and her friends for being characters from Alice in Wonderland.
Best Individual Costume – BenW impressed the judges with his costume. It was creative, original, and just a solid costume through and through. Runner up goes to BillyQ for his nostalgic and cheeseburger inspired Big Boy costume. It was quite impressive he carried around a cheeseburger on a silver platter.
To all of our winners, please email Jonny@CrossFitChicago.com for your prize.
ANNOUNCEMENT:
There will be no 8PM class on Wednesday the 29th. Make plans accordingly.
I will be re-posting this daily until then.
BenW’s costume is my personal fave, but generally love the creativity everyone displayed. Fun stuff.
Personally, I thought Ben’s was the worst.
snatch balance
68#
(7# more than my PR snatch)
DT
@75#
11:59
25 sec faster than nov 11. last jerk took about 30 seconds!
post wod
100 situps
Worked with Roger today on snatches (got to 66#’s) and then clean and jerks (78#).
Have to work on speed, especially with cleans. I need to keep my arms straight.
I’m pretty sure the snatch at 66# was a PR. I’ve kept the weight around 55#’s for the last year since my form needed a lot of work. I’m excited about being able to go up in weight.
Lots of good lifters at Roger’s facility! Fun to watch them in between my lifts.
Snatch balance – 33-65-75-85-95-105
Could’ve probably gone heavier… next time
DT – Rx’d @105#
First time with this one. Wow… kicked my ass.
10:13
post wod – 100 sit ups
Snatch Balance: 75#
Always had trouble with these, but felt good today. 75# was easy and without any hip flexor pain. Yeah mobility wods!!!
DT @ 75#: 7:34
Everything unbroken except for the last set of jerks (3-3). I need to talk myself into more weight on these workouts.
DT at #115 – 9:49
6:10
this was my time from last year in December. Literally not sure I could beat it today so I’ll rest on my laurels this one time.
Snatch Balance: 115-165-185-190(2)-200
DT Rx: 10:08 (Nutrition has been off and paid for it)
Hang Snatch: 90(3)-90(3)-115(3) 3×3@ 135
Hang Snatch Pull: 3×5 @ 180
Back Squat: 180(5)-215(5)- 3×5@255
Butterfly Situps w/ 1 AbMat: 100 Unbroken
Not a great day for me, sore and just tired from mixing up my rest days last week, making it my 4th day in a row working out. Hoping to get back on normal work/rest schedule this week.
Snatch balance: 33-45-50-60-65
Went slowly on this due to sore shoulders/weak and timid form
DT @ 70#- 13:09 I think
Should have gone lighter as the only thing unbroken was the deadlifts… also I learned after how to correctly string HPC’s together which would have greatly helped as well. These type of wods are my worst as I don’t mentally know how to push through faster since I don’t have a lot of experience with lift only wods… weak all over anyways, frustrating but at least I finished. Another thing to add to my suck/work on list!
post 50 butterfly situps/1 min L sit (2 :30s holds)… just to mix it up
Sn Bal – up to 165×1 which is a PR. Had some more in there, not good at this but a little progress today.
DT rx – 12:24
Was 11:48 in Sep09 so that’s pretty sorry. Pure breathing issue, lots of staring at the bar. Broke reps in 11-1 for DL, 8-1 for HPC (except last set which was 6-3) and UB for jerks.
Shoulder rehab instead of strength
Metcon: 9:07
12 Deadlifts @115#
9 Hang power cleans @115#
6 Push jerks @ 30# dumbbells
Tried to do the entire workout with dumbbells, but the splint made things too uncomfortable. Broke this up way too many times, still trying to get my lungs back.
Snatch Balance
135 – 155 – 175 – 185f -190f(2) – 195PR
Must get faster. Still locking it out and then descending because I’m chicken.
DT- 10:23? as RX’d
2+ min PR
Still getting the XMas weight off
snatch balance – worked on form 33# bar all sets
metcon – 7:29 @55#, didn’t have this one recorded from before
Snatch Balance
65-85-95-95-115-125-135
First time doing snatch balance. Looking forward to when I actually have weights/scores for a majority of the lifts so I actually know where to start and what to shoot for. Getting there…
“DT”
7:29
Weight was ok. Went with 105# (55% of Hang Power Clean). Was worried about muscle fatigue so I kind of paced myself a bit more than I ended up needing to. Each sent did: 11+1 DL, 8+1 HPClean, PJ Unbroken.
Joined the 6am crew again Wed. morning:
Snatch Balance
95-115-125-135
First time working above #95, the reps felt better as the weight got heavier since I had to catch the bar at the bottom instead of trying to guide it down. Could’ve gone at least +#10 but ran out of time.
“DT,” Rx’d @ #155: 12:16
9/12/09: 6:07 @ #105
It’s been a rough week sleep-wise, so I was relatively happy with this. First time picking up a barbell in a few weeks, failed on two rounds of jerks which wouldn’t normally happen. I think I could get this sub-10 at 100%. Good push from BillyQ, Suz and Coach Randy, and it was good to chase Member of the Month Carp.
Randy reminded me of my time/weight from the last time we did this, when I was in my first month at CFC. Pretty cool to see what a difference a year makes.
“DT” Rx’d at 155#:
Time – 12:57(PR)
Previous time was 14:39 so im happy with the 1:42 PR. If I keep my transition between reps and movements smaller, i’ll get faster. Took too many breaks. All rounds broken into the following:
DL’s: 11-1
HPC: 3-3-2-1
Jerk: unbroken
Snatch Balance – 95/115/135/155/175F/195F
Just had a hard time stabilizing on this. The weight went up easy, but shoulders are still a little fatigued from Monday’s double.
DT – 10:01
Only goal was sub 10 on this, and I messed it up. Happy with how light the weight felt, but I definitely could have pushed it harder. All movements were unbroken, just too much standing around.
Snatch balance:
33-33-43-48-53-58
First time with this lift, so was focusing on form. Hope to go heavier next time.
WOD: 55# 5:52
All unbroken (rests between rounds, though, and once between deadlifts and cleans during the last round)
Definitely should have gone heavier on the weight. My clean max is lighter than it should be because of form issues. Need to work on that.
75(3)-80(3)-85(2)-90(2)-100-110
Probably could have gone a little higher, but ran out of time
10:26
80# (clean PR 125, so 55% is 68)
Post: 100 sit ups
Snatch Balance
Worked up to 60#’s which felt easy. Glenn fixed one little thing with my arms, and for the first time, I could do this and add weight!
DT at 65#’s
9:44
Sub 9 is definitely possible. Spent way too much time staring at the bar. All unbroken except for the last set of jerks…just the time in between sets has to come down. Time to start pushing the weight!
Looking forward to rowing tomorrow.
Snatch Balance #85-95-105-115-125f-125. Bryce’s advice to not bend knees as much really helped. I was going down too far on the initial jump and the bar was getting off the track and screwing up my balance. I think I could do #135 with a little more practice.
DT #115 – 11:47. Push presses were awful. My shoulders are weak after taking time off to rehab them.
Post 100 situps 60-25-15
Snatch Balance – 65-75-85-85-95-95
Metcon – 11:01 @ 105#
Post – 100 Sit-ups
Snatch Balance: worked up to 145
135 and 145 were actually much easier for me than 115 and 125, not sure why
Metcon: 10:45 @ 135# (65% 1rm clean)
Used the right weight. Lotta staring at the bar as this took a ton out of me. Great challenge
Post: 100 sit-ups. Ouch
snatch balance: worked up to 155–could have gone heavier but was looking ahead to DT
DT
9:12
goal was sub 10 so Im pretty happy with result.