Congrats to SaraC as well as ChrisH and “Big Man” Eric on their CrossFit Level I Certs!
Back Squat 3×3 @ 100% of 5RM
5 Rounds for time of: (12 min cap)
1 Squat Snatch (135/95 or 75% of 1RM)
4 Overhead Squats
10 Pull-ups
Post – 3×5 Bulgarian Split Squat/leg
Running Mechanics Seminar
-Mike Harris
In the spirit of Rudy’s article from Monday, I’ve got another great way to earn yourself a trip to the doctor’s office.
WHILE RUNNING, ALLOW YOUR HEELS TO STRIKE THE GROUND FIRST EACH TIME YOU TAKE A STRIDE.
Some of you may have noticed that there has been a lot of talk about barefoot running over the past year or so. From my perspective this is great news. Although I still do (and always will) run with a minimal shoe, it shows that folks are starting to realize that the big thick shoes many runners are accustomed to wearing aren’t all their cracked up to be. In fact once you start to do some homework, you’ll find that they encourage an unnatural and eventually harmful running gait.
With the above in mind, CrossFit Chicago Endurance (CFCE) is going to be holding a Running Mechanics Seminar. This seminar is open to all runners and non-runners. We’ll be spending a few hours together discussing proper running mechanics, analyzing your gait using video, going through lots of drills and finishing up with a workout. You’ll walk away with a booklet filled with useful info including a detailed six week plan that you can follow to ensure that you make further progress after the seminar is over.
Here are the details
When – Saturday, May 21st from 1:30pm to 4:00pm
Where – CrossFit Chicago
How Much – CrossFit Chicago Members – $35
Non-CFC Members – $45
Add a CFCE American Apparel T-Shirt – +$10
If you would like to take part, please shoot me an email at mike@crossfitchicago.com with the following info and keep in mind the seminar will have a limited number of spots so sign up fast!
Full name
5k Time (or any other running time you might have)
T-Shirt Size, if you would like one
Squats @ 85-95-105?
Focused on ROM and getting rid of that wierd tootsie roll thing.
Wow! My first 6am in 2011! Getting up is going to be an adjustment, but I did it! I’m psyched! yay!
WOD @ 7:38
Pullups in 3-4′s and nice easy snatch/OHS. I was half asleep and totally humbled by the wave 2 ladies! When I finally wake up, I’m gonna start chasing! Great morning crew!
3×3 back squat @ 155
warm up: 33 (10)- 85 (5)- 125 (5)
Focused on depth and driving my knee’s out
After last week and feeling like I forgot how to squat, I was happy with today
WOD: 6:17
went with 55lb on the bar- wanted to focus on ROM/form/etc…
better start to this week than last week… :)
3X3 back Squat @ 225, trying to focus on form and depth.
I think I am slowly getting better at leg movements, still lacing mobility issues.
WOD about 11 min scaled @. 95
I wasn’t able to preform a snatch so I did 5 OHS.
The movement was still hard for me, I think my last 5 OHS were my best after I adjusted my grip wider.
My traps and upper back were extremely tight causing mobility issues.
Pullups were dead hang, I still don’t have the whole lopping thong down yet.
Bulgarian Split / leg squat
2 40 DB 3X8. Hard but felt great, definite strength builder!
3X3 back squat – 205-215-215
Thanks Drew of tossing those 5#s on.
WOD: I cannot seem to squat snatch heavy weight. I tried 95# but had to go back to 75# for the WOD. I can do the OHS just fine with 95# but just cant seem to get into that squat taking the bar from the ground. Something else to work on.
Red band pull-ups.
6:04
Post – Bulgarian Split Squats – 3×8 w/2 30# DBs.
3×3 back squat: 225, 245, failed @ 275 (got 1.5, 2 w/ spot)
WOD: 6:50(ish) w/ 95#
Post: 3×8 Bulgarian split squats with 40# DBs
BS – 225 felt good
Metcon I knew was going to be awful for me!
Another DNF! @ within a week, YIKES!
Did Full Snatch and OHS @ 135 got thru 3 rounds + 1 full snatch + 4 OHS
Back squat
95×3
95×2(fail)
85×3
metcon:
45#
5:56
post wod:
Bulgarian split squats
10# DBs
Special pat on the back to Eileen and myself for passing the Level 1 exam as well! The old Level 1 from eons ago is now legitimized
Just realized that Regionals coincides with Champions League finals. How am I supposed to choose between Man United v Barcelona and Peter doing sumo deadlift high pulls? Just an impossible decision.
Back Squat
155 X 3
Need to try not to pause at the bottom of the squat as Kelly pointed out.
Metcon 5:10
65 Ilbs. Went a little light. Wanted to try and get the snatch in the best form I can.
BB Back Squat 315×3, 335×3, 345×3, 355×2
Metcon:
4:00 Rx
Post:
4RDs of
2 rope climb
3 pistols (each leg)
Back Squat 3X3
225, 255, 275
Metcon 7:15 with 115# snatch/IHS
Maybe the first 2 rounds could be called snatches, after that they got really ugly. I was a soup sandwich…just one big sloppy mess. OHS where fine just need to learn these compound movements.
Post
20 Bugarian Spit Squats w/o weight
back squat #185 -205-225
WOD:
95#
red band
7:19
Regional Info and Ticket Purchases”
http://games.crossfit.com/regions/north-central
lol! In N Out options at the Games!
http://www.youtube.com/watch?v=0WKF7Sd9CTI&feature=youtu.be
Back Squats 3×3 @ 145#
Metcon @ 85#
6:25
I failed my squat snatch 4 times in the 4th round…otherwise the barbell movements were unbroken….and pull ups are always broken up into small sets for me
Post: 3×5/Leg Bulgarian Split Squats with dumbbells (20#, 20#, 25#)
Post Post: 4 Rounds of 2 rope climbs & 3 pistols/leg
6:49
It took a little while for me to get into the groove of doing pistols on my right leg, but I seemed to figure out the technique that works for me in the last two rounds…just happy to be able to do full pistols :)
Did squats on Saturday and my legs are fried, plus trying to keep my legs fresh for a 5k on Saturday. Strength: bench press #135 10-8-7. (tried to do 10-10-10 but am weak).
For the metcon, did Grace instead. I had thought that my previous Rx time was 22 min. However, I’m an idiot and confused Grace with Kelly. I just remember finishing Grace a good amount of time after everyone was done. It was one of those where I took so long that the music was turned down and the next class was gathering. Turns out my time was 10:49 on 4-17-10. Today got it in at 4:13. Split all the jerks. Felt good, might try push presses next time.
Post 3×12 back extensions
Back squat 5 rep max @ 105lb.
WOD
50lb. + blue band
6:33
Wondering when I should try and switch to a smaller band. My forearms were so fatigued at the end of this work out!
Used 10lb. dumbbells for the Bulgarian split squats.
Metro Dashers I found this video online if you want to see what we’re in for: http://www.youtube.com/watch?v=xQGtKkBDplc
Looks pretty cool.
235lbs 3×3 back squat
5:08 (mod)
115lbs:
1 power clean
4 thruster
10 pull ups
Back Squat 185×3
Metcon 3:35 @ 95#
Worked on butterfly pull ups throughout to try and get my rhythm.
Time to get my yoga on!
Back Squat
235#
Metcon @ 105#
4:21
drywall, man U?!?! say it ain’t so! newcastle, baby!
btw, 20-30-20 bulgarian split squats were awesome and felt really great! but i wish my strength matched my flexibility ;)
Did someone accidentally take a bag of meat from the freezer? It had 1# of beef, 2# of pork, 2 pork chops, and 4 chicken breasts. If you did, can you put it back in the freezer with my name on it? Thanks!
5:51
70#
Failed one snatch. Pulls ups were pretty broken up.
Back Squats:
130-135-135×2
Form is SLOWLY improving here. Right knee grinds on all my squats though and it feels odd. Need to warm my knees up more before heavy squatting. I’ll add it to my long list of mobility warm-ups.
Metcon @ 53#: 5:19
Still struggling with my first pull on full snatches (hang usually feels much better). Even 53# didn’t feel too great. Got some good set-up cues from Glenn and Rudy. Just needs some practice.
BS 3×3 @ #245
Not the best form today, felt myself (and got called) going forward on probably 1 out of every set. Weight felt decent, depth was good.
Metcon, Rx’d @ #135: 4:38
Pretty happy how this went, pleasant surprise. Glenn’s pep talk a few seconds before put me in a good state of mind, and I went at it focused and steady. Everything unbroken. Squat snatches and OHS weren’t the prettiest but reps were good. Need to clean up my butterfly PUs a bit, they’ve been getting a a little sloppy lately.
Split Squats 3×5/leg @ #30
Back Squats: 3×3 205# Felt OK. Try 210 next time.
Metcon: 9:52 @ 95# 2 rounds then 75# 3 rounds.
95# weight was OK, but was causing serious wrist pain. Dropped to 75# and narrower grip, which helped a bit. Spent most of my time at the pull ups. Fingers kept giving.
Thanks Val for snatch and OHS tips.
9AM Crossfit
My sister came today! She did great and had a lot of fun.
Back Squat 3×3 @ 115#
Legs again were really not feeling it… my squat strength numbers have been so low it’s pathetic and a bit worrisome to me…
Metcon 5:58 @75#
Way too light as the snatch and OHS were super easy, all unbroken and none even close to fails and all pull ups unbroken. Rested a lot before each round to try and get that full squat snatch rather than a power. Really should have not been so hesitant with going heavier, lesson learned.
Worked on squat snatching for a little after at did 85# 3-4 times pretty easily catching it solidly in the full squat; definitely should have gone with that weight for the WOD.
Post bulgarian squats with 10#, 15#, 20#- again lighter due to legs feeling like crap. What’s the deal lower body?!
3PM Spikeball!!
Playing for a solid hour against my husband outside of the coolest new game there is… Spikeball! Think volleyball with a small circle net in the middle on the ground that you can juggle up to 3 touches and spike the ball into to the other opponent, trying to get them to miss it and have it touch the ground to score a point. Such a fun yet intense game! So much lateral movement and coordination, it really was a great workout. Ha! Post workout later this week anyone??
6PM Track workout
3x200m fartleks (jog 200, sprint 200 x3)
4x100m fartleks (jog 100, sprint 100 x4)
2x400m with 2min rest in between efforts- 78.1s and 74.2s
4x5m side shuffles for max reps in 30s, then 30s off and repeat x4
4x100m sprints with 5 burpees right after, 45s rest in between each
Throwing a frisbee for 20 minutes after.
What a beautiful day today!!!
3 rounds
A1: Press 3 @ 135
A2: L-sit Rope Climb
Michael:
3 rounds
800 M Run
50 Sit-ups
50 Back Extensions
16:48
Back Squat:
Found my 5RM at 120
Progression though was 105-115-120
I think I definitely have a few more pounds in me for a 5RM. Overall happy though, bc my previous 1RM was 130.
MetCon: 5 Rounds of
5 Front squats with safety bar at 80#’s
10 Ring rows
5:22
Then did my 2nd Foundations class in a row with Glenn. Can’t say how helpful these are!
Mad props to Glenn/Rudy/Elizabeth/Val for handling that monster 8pm class!
BS 165-175-175 (failed on 3rd!)
Met: 7:13(ish) at #65. Still working on shoulder mobility so kept it light. Snatch weren’t all that bad, but probably not very pretty. OS seem to be getting better, I was able to hit full depth w/ arms fully locked out & shoulders active (I think). Hopefully, my lower back feels better so I can engage in more mobility/flexibility drills and even…yoga (per Bryce’s suggestion).
Back Squats 3×3 @ 185#
Metcon @ 95#
4:42
All barbell movements unbroken. Snatches felt great; OHS felt good until rounds 4 and 5 where I went too wide in my stance and felt my knees dip. Pull ups were butterfly through round 3 then split between butterfly and kipping on 4 and 5. Round 5 was split into too small of sets on pull ups, but this is as good as my metcons have felt in awhile, so I’m happy with it overall.
Post WOD: Rope climbs, pistols, handstands. Worked to get my foot lock more stable and to reach up higher with my feet. Still can only do pistols on my left leg. Need to get the right leg going on these!
BS 3×3 @ #145-145-155
Metcon @ #75, Green Band Pull-Ups: 4:54
Back Squat 3×3
135-145-155
Still trying to figure these out. I feel like I should be able to do more weight. I think my form is slowly improving through which should help me out a ton.
Metcon @ 80#
6:02
I was pretty solid on the squat snatch/OHS movement until the last round, when I was a little shaky on the snatch. Pull ups were solid, first 3 rounds unbroken.
m/37/5’8″/170#
Back squat – 2×3@315#, 2×2@315#
5 rounds of: 115# 1 squat snatch & 4 OHS, and 10 pull-ups
7:18
Thanks for having me, in today’s noon class. And, I look forward to joining CrossFit Chicago!
BS at 105#.
Don’t remember the exact metcon time but believe it was under 4:30 with 40#. Our only options on pullups were regular or jumping. I went with jumping and also added a negative as Elisabeth pointed out after the workout. I misunderstood the standard and did extra work! That’s okay though – good practice. Also good to work on the snatch and overhead squat today.
Post one 25# in each hand for the bulgarians. Can probably try heavier next time.
found my 5 rep max Back Squat at 195# but I think depth wasn’t quite there.
WOD: 9:19
Scaled to 85# so I could work on catching in a full squat and did my first UNBANDED PULLUPS! Got through the first 2 rounds before moving to the red band. Good feeling.
115#
7:03
50# snatch/ohs, jumping pullups
Seems like I haven’t done snatch or ohs in a long time. Rusty. Couldn’t squat clean the first, so it was hang + 5. Even that wasn’t as easy as it should have been at this weight.
Metcon Rx’d at 135:
Time – 3:58
A little hesitant to hit this workout but happy with the way it turned out. Rudy thought I took too many breaks during my pull ups. Until next time …
BS – didn’t read the white board and did 3-3-3 on accident.
165-185-200#
Metcon – 4:55 at 75#
BS – 275# is my new 3RM. could do 285 if I hadn’t just done 275#!
Metcon: 6:31 Rx. Snatches and OHS were easy once I caught my breath (except for the last OHS on sets 4 & 5), pullups sucked. 10-5,5-5,3,2-5,3,2,5-5 (tore on the VERY LAST DAMNED PULLUP).
BS 3×3 at 125#. Need to remember to initiate with hips back.
Metcon at 60#: 7:14
Pullups unbanded and quick singles. Thanks Kelly for calling me out. I almost used 55# tonight, which would’ve been too light. Also, thanks for keeping my pull ups on pace!
Just checked the board tonight regarding my metcon time. Board says 5:25. Good thing I checked.
BS 3×3 @ 205#
This should’ve been done at 210# (100% of 5RM)
Metcon
3:50
Post:
4 rounds
2 rope climbs
4 pistols each leg
Split squats 3×5 each leg 25# DB