A1 Behind-the-Neck Jerk
A2 Jerk
B1 Pistol skill work
This time last year… Erin put out a recipe for “Salmon with Pistachio Pistou“.
Reebok’s Coming to Town
-Jonny Vu
As many of you know Reebok has partnered with CrossFit to help promote the CrossFit Games, which begins with the CrossFit Games Open. The online competition kicks off on February 22nd and Reebok is interested in hearing about you and your CrossFit story. These 10-15 minute interviews will then be compiled and broadcasted around the world to help promote CrossFit and the CrossFit Games Open. CrossFit Chicago has been selected as one of only 3 CrossFit affiliates worlwide to participate in this program.
Reebok will be here on Tuesday, January 31st filming WODs and interviewing members for the broadcast. To get everyone excited about competing, any current CrossFit Chicago member can visit on Tuesday without the visit counting towards your weekly allotment. Also, Women’s Only Members can have access to any co-ed class if it makes it easier for you to do an interview. You can do the interview by yourself, with a friend, significant other, or team. It’ll be great if everyone wears their CrossFit Chicago or Reebok (ex: Barbells for Boobs) shirt too.
This is a very exciting opportunity for CrossFit Chicago and we’re very honored to be part of this global initiative. Please help us by signing up for an interview time and representing CrossFit Chicago.
10AM – 1:30PM Interview Times
3:30PM – 7:30PM Interview Times
I’m bummed that I’m going to be out of town for this :(. I’m sure our crew will represent though! Very cool that CFC is part of that!
This is pretty great! I’d like to represent the WOC along with some other ladies. I would rather not fly solo! I could do 4:45pm, anyone else??
Morning date with the Airdyne:
20 sets:
30 sec @ 50% effort + 30 sec @ 80-85% effort
50% effort was 45-50rpm and the 80-85% was 85-88rpm for intervals 1-15 then stepped it up to 90-94rpm for intervals 16-20. Tried to get to 100rpm on the last one but didn’t have enough left. Maybe 90+ for all 20 next time??? My chest burns and my quads spasm just thinking of that but that’s the level i need to be at so when it comes up again that’ll be the mission
First time attempting BTN Jerks besides the few times doing heavy OHS work….it feels much better to take it off of the rack on my back, but I had a lot more fear of it crashing down on my neck/head from BTN so I wasn’t fully committing, boo hoo :(
I might try these again after work because I am disappointed with my effort this morning.
BTN 65(3)-95(3)-115(2)-130(F)-125(1)-130(Fx2)
Jerk 65-95-115-125-130
I focused more on the BTN because I kept failing at 130…The Jerks from the front rack felt good and I have some more in me.
BTN: 185-205-225-245(Fx3)-245-255(F)
Jerk: Worked up to 225
A bit disappointed as I was only able to match my PR on the BTN jerk, but I started to feel pretty light-headed this morning. Speed felt good until #255, just not feeling too hot physically. Spent most of the class on the BTN, did 2 singles from the front @ #225 just to get a rep in, although left wrist is still pretty sore.
Post: 12 min airdyne, EZ pace.
BTN jerk: 95-135-155-185-205-215-225-245-255(F)
Jerk: 135-185 (ran out of time)
Pistols (1rep/leg): Body weight-1 pood-1.5 pood
Post: 2000m row (1 min off, 1 min on): ~7 min
So I’m guessing the Tuesday wod next week is going to be a soul crusher that shows us all suffering beyond measure for the cameras? I’m in….
Maybe we could get Beery Manilow some real shoes by then. This little piggie went to Crossfit…by the way 3 pull ups and 3 seconds does not an @ss kicking make. Made me $10 though. We’ll need to have a rematch some day, just not any time soon.
Jerk / BTN Jerk – 205 / 225
205 is a PR and 225 matches my btn PR. Felt solid on both of these reps, but could tell I was done when I moved up and just didn’t feel near as solid in the set up. Failed multiple times at 215 / 235
Pistols 2-2-2
1 pood – 1 pood – 1.5 pood
Left leg still a little weaker, but getting better. Been doing these more and more as aux work at home and can feel the difference in hip power out of my squats.
@Gina- I agree w/ you, BTN freaks me out as well.. Got up to 120 for both, def had more in me for the jerk but after failing at 130 BTN, I checked out. I’ll have to make up pistols another day.
Post: Annie 8:47
I signed up for the 5:45 interview… I do not have a CC shirt, so probably should pick one up.
I’ll be sure to shave that day and have my hair perfectly coiffed.
Jerk / BTN Jerk: Both at 275,
Failed at 305 Jerk, then tweaked my back helping someone re-rack their weight. Someone needs to invent a floor to rack position elevator or winch system.
Post: DU work. Brett L and I raced to 100 DUs. Brett L won, I was at 85. This turned into a sad endurance race instead of a sprint.
Last day at CrossFit Invictus.
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes
B.
“Little Bear”
Three sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets
The Barbell Complex
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
A) Got up to 115# x 7 on BS, them did 4 @ 135#
Tempo was really tough
Did BW pull-ups and did controlled descents when I would achieve failure (yes, achieve failure ha)
B) Little Bear–Dif first set at 55, 2nd at 60, 3rd at 65. It was a looloo.
A1: BTN Jerk: 115 – 120 (F) I think I can get 120 next time.
A2: Jerk: Stopped @ 85 – 95 (F). Having left shoulder problems when it starts getting heavier. I can’t finish pressing the bar up. I need to figure out what’s going on there.
Squeezed in Annie with Meg, Emi, Jeni R, and Heather: 7:06
Last time I did Annie was June 2010 and I got 11:18. :o)
A1- BTN 113#. Had more in me here, but of ran out of time.
A2- jerk 110# – 113# fail.
Post Annie – 5:34 – crushed my old PR of 6:56.
Bryce – I still think you should get a motorized scooter to zip around on while your ankle heals.
** REMINDER **
GOAL COACHING SEMINAR
Sunday, January 29th at NOON
Everyone is WELCOME! :)
A1 Behind-the-Neck Jerk 225# – PR 235#
A2 Jerk 225# (Split) PR by 30#
I never tried Jerks by themself before so I have to go with my C&J PR or 195, on my 205 and 215 attempts the Jerks are where I failed so I assume they are the weak link in my C&J. I will be interested see how I do when I put it all together now that I am more confident having Jerked this
B1 Pistol skill work
Ran out of time
Another Great NOON!!!!!!!! class. Thanks for the push guys!
Behind the nect and regular jerks: 155#
Need more shoulder mobility work. Thanks for the help Zack.
Post: race to 100 DUs with Tim S. We both had some issues getting there.
@Woody: Congrats on the jerk PR (by 30# no less)! That’s awesome.
There are plenty of interview spots left folks so sign on up and tell your story. There may or may not be free Reebok gear involved for next Tuesday so sign-up
Noon Class today with Coach Kelly…..
Jerks: BTN @ 175 and 155 respectively. I didn’t really push myself to failure on the regular jerky jerk. SO, I can do more.
Post: Pistols 3 Rds for 3/4 reps per leg. Used a med ball for my bum to scale depth.
I’ll do the Reebok video session but ONLY if Suzanne signs up with me to represent the 60048! :)
Holla
I’m down for….wait for it….NOON!!!!!!!! on Tuesday ;)
@Matt J – Thanks…Enjoy calling yourself Matt J for a few more days, the new names, Hero WOD and playlist is in the final stages. MMMMhhhhaaaaahhhhaaa (that’s my evil laugh)
Jonny I’ll talk for 30 mins for a pair of Nanos – deal?
15-12-9
Power Clean – 115#
Burpees
TIME – 2:55
Rest 30 mins
21-15-9
Thrusters – 75#
Pullups
TIME – 2:39
1st one hurt more than the light Fran. Thought i would do 2:30 or better on wod 2 but maybe the 1st one took somethin out of me??? Both wods all unbroken
@woody — going to join us for the hero wod?
@beery – only if it is later than 6am
155 both jerks, tried 165# btn but couldn’t get it up!
Anyone want to take up a couple of last minute spots at a comp at CF Fire (McHenry)? More so on the gals side of things?
http://crossfitfire.com/site/wp-content/uploads/2012/01/WOTW-Info.pdf
Push jerk set a new PR: @ 255, BTN jerk at 245
Failed at 265 several times, let’s blame fatigue… or conditioning.
5pm WOC
did wednesday’s bench press workout.
this was my first time ever bench pressing. awesome stuff. meg rocked this one out with me! these are my numbers from what I remember
12@53/5 (grey band strict pull ups)
6@63/6
6@63/7
6@63/5
5@63/5
not bad, but I know my form wasn’t good. need to practice a lot more on arching my back, planting my feet.
had my first WOD after my chest cold (yes, would like to review my climbing strategy after the goal seminar if that’s ok) … felt good, but a little weak
so i made it to day 3 (378 out of 3773 pushups for St Judes Hospital done! yay!) … it’s amazing what can motivate a gal… it seems to be easier to turn myself down than to turn down someone else… not sure what that says about how my head works, but if it can help me climb, get through some rough patches, and bring myself to talk about it, perhaps it isn’t so bad … however, i am open-minded and coachable, so suggestions are welcome
I got up to 115 on BTN jerk and 90 on front for max. I pushed pass the 110 I owed Erin C., so I am happy about that!
155# for both Jerk and BTBJerk.
Finally hit my landing at the end. My split stance was consistently too wide and awkward giving my overhead position a twist which kept equating into a big old fail. Was getting pretty frustrated til I finally hit it on the last one.