5 Rounds for time of:
10 Squat Clean Thrusters (95/65)
40 Double-Unders
This time last year… we formally introduced “The Red Bands”.
The CrossFit Games Open
-Jonny Vu
The worldwide CrossFit community is gearing up for the start of The CrossFit Games Open, which begins in less than a week. For our newer members, the CrossFit Games Open is a 5-week online competition where each athlete does a single workout per week that’s scored and submitted online. Not only can athletes see where they stack up against the region, but also against their friends and families across the world. After the 5 CrossFit Games Open workouts are completed, CrossFit HQ invites the top 60 men and women individual athletes and the top 30 teams per region to the 3-day CrossFit Games Regional. There are 17 regions worldwide and for reference, CrossFit Chicago resides in the North Central region. Once the final regional workouts are completed, the top 3 men, women, and teams move on to the 2012 Reebok CrossFit Games. At the final competition, the fittest man, woman, and team will be crowned.
The CrossFit Games Open is much more than a step towards determining the fittest people in the world however. In reality, the overwhelming majority of competitors know they won’t even make it to regionals before the first Open workout is announced. They’re doing it for a variety of reasons, most of which are covered by Alex’s post about reasons to do the Open. If you’re still on the fence, read it and it may change your mind. http://www.crossfitchicago.com/archives/6989
We’ll have more details on how GameDay Saturdays will work in an up coming blog post, but the entire CrossFit Chicago coaching staff fully supports this event and we encourage everyone to participate. Even if you’ve been CrossFitting for a month or for 5 years, the CrossFit Games Open is a chance for you to (re)ignite that competitive spirit that’s in all of us, set new goals, and maybe even surprise yourself with your performance. I hope you can join the already 100 CrossFit Chicago members that have already registered and compete alongside us.
Register here: https://games.crossfit.com/mygames/login.php
not gonna lie … no matter where i am, i still read the blog every day…
as of today, i’m 1001 pushups away from my 3773 goal for St Judes … wanna get those matching dollars
also still training with matt in our garage when we’re not on a climb … 2 of our 5 climbs this season done … i loves my cfc peeps, but this ole pack mule loves climbing just a little more
Hey, does anyone have ideas for a CrossFit vanity lisence plate that is 5 or less charapters long?
@Patrick: 321GO
Orlando! Still.
Pre: press 5-5-5-3-3-3. Worked up to 125# and decided I like my shoulder not hurting so I stopped.
Metcon:
750 row
70 Wall balls
35 pull ups
8:56.
I took Anthony’s advice and broke up the WBs into tens. Far better than working to exhaustion. The problem was, by taking Anthony’s advice, I started thinking of how much i miss him and I was crying by rep ten.
I have to say I love CFCs emphasis on standards and rowing form.
Pre-wod: Turkey breast deli meat (3-4 oz i think) + 6oz applesauce
10 sets on airdyne:
30 sec @ 50% effort (39-43rpm roughly) + 60 secs @ 80-85% effort (got up to 85rpm and held on for dear life)
Total Cals – 328
This felt really short in comparison to the last few weeks which had me on the bike for 20 and 30 mins respectively so before i knew it there were 6 mins left and i could smell the finish line. Good chest burn after. Good efforts and stuck to my standards throughout. On to the short quick pain tonight with 2 sub 4 min metcons. Looking forward to it…
Post wod – Handful of raisins + 1 banana + 2 scoops of Progenex more muscle/recovery powders mix in water
Friday haiku for BrettL
The barbell not held
By the hands of BrettL
Rests in the gun rack.
Metcon: 12:03. It seems I can only do doubleunders in my vibrams. Damnit. And the squat clean thruster may be the single most awkward thing I’ve done this year, including that time I tripped on the sidewalk and fell down.
Carrie! You look amazing!
@ Crossfit Minneapolis
WOD
Take 15 Minutes:
Establish ORM for Clean and Jerk (185#)
Every minute, on the minute, for 30 minutes:
1 Clean + 1 Hang Clean + 2 Jerks (135#)
Was absolutely destroyed by this workout. I could have probably done more on my one rep max but ran out of time. The 135# was just right for the workout (80% ORM) but man was it killer.
I liked how bryce coordinated the music with our foam rolling this morning…
worked on handstands a bit
Metcon Rx: 10:04
my 3rd and 5th rounds of double unders were awful… when I tripped up on my initial skips before going into the DU I knew it was not going to be a good round.
post: mile easy run
lesson from TimS for the day: you can’t drive a lexus if you give away money no matter how trustworthy you are
TINA AND CHENG SIGN UP!!!!!
We need a prize for the best blogger!!!!
@ Berry – I actually laughed out loud…..hilarious post
Another morning in the office-building gym. Used DBs for the squat-clean thrusters, which I think was better for my shoulder anyway. Depth was good on the squat cleans (the one upside of having mirrors in the gym). Had more success stringing S-D-S than straight DUs this morning, although I started each round trying consecutive doubles. Probably confused my body more than anything else. Don’t know if there was a cap on this one, but I didn’t scale the DUs, and the 5 rounds took a little more than twice as long as Spitfire. Both moves really gassed me and it was a mental challenge to keep going. Miss the push of the 6 a.m.’ers.
@Beery: Love the haiku
Day 5 of no Brett. I put chunky glasses and hair gel on a Medball and called it Brett. It was not the same.
Metcon: DNF (3rds + 16 DUs).
Thanks to Patrick D for counting and the encouragement. My apologies for making you watch my poor performance.
+1 on TimS’ comment.
Metcon: 8:57
Feeling a little burnt out this morning, not my best work. Moved through everything but spent too much time on transitions. Had MattJ judge for me. Squat clean thrusters aren’t a strength for me, but pretty happy with how those went. Getting a good night’s rest tonight to hopefully get rid of this fatigue.
Post: Shower crew was an army of one today. No MattJ or BrettL. No witty banter or important life lessons. The weekend can only go up from here.
I’ll repost tomorrow as well–my buddy and I are having a birthday party tomorrow night at Cans Bar on North & Damen starting at 8pm.
We’ll have a back room with an optional drink package and cash bar, so definitely come on by!
BrettL already told me he probably won’t be able to make it, so I’ll do my best to hold back my tears but I can’t promise anything.
I love the 6AM class more than I love cake.
@Tim S – That is the funniest thing ever! I somehow have to work that into my presentation this a.m.
Been a bad week for me due to work constraints. Had only 2 workouts here in NYC. Its a new day tomorrow and can’t wait to see my WOC pals next week!
@ Patrick
How about:
AS RXD
RXD IT
NEW PR
1RM UP
KIPNG
METCON
AMRAP
2POOD (Think this is a company though)
XO JVU (as a shout out to Johnny, ya know…on your car)
Yeah, word nerd.
To the 6am’er that was looking for her jump rope screw (sorry I didn’t get your name)…
I found it shortly after you left! I gave it to Bryce so he’s keeping it safe and sound for you :)
Forgot the highlight of my morning:
Hearing Patrick tell MattJ to “Be a man” and do a muscle up.
@patrick —
ELITE
PALEO
MATTJ
JERK
MURPH
ROW2K
DNF! 4 rds tot. Thrusters and du’s were tougher than I thought. Should have chained the thrusters into smaller sets. Need to work on better game planning.
Metcon: 7:04; lost focus on the last 15 DUs and tripped up twice. Anthony counted for me, which was very helpful.
Got some great tips from Bryce on muscle-ups after the workout and almost got one (failed on the dip).
Post with Patrick D: 5 rounds of 10-calorie row, 2 sled pushes @ 410#, 25 double-unders and 10 box jumps @ 24″. Tough one, but fun. Great to have Patrick D back at the 6am!
Fish, that was my first thought.
P, you could also go with a simple “WOD” and keep em guessin’.
“Always mess with their minds.”
@ Patrick
SNA
PSNA
CPTAM (captain america)
6PACK
RUDY
BDUB
EDUB
500DL
UBRKN
WOD
CFC
DNF
HSPU
FGB
HTFU
ALLDY
50#WB
C&J
First time going overhead in a month or so.
Met con at 65# with 20 double unders: 14:11
7am WOC
Rx’d but didn’t make the cut off :(
15:19
Finished rd 5 thrusters just at 14m.
I will live, eat, and breathe, DU’s until I can do them in my sleep now that I have a proper rope…
@SEXY: Clearly this is something you’ve thought about before… ;)
I just wanted to say thank you so much for the sweet sentiments on the blog yesterday, everyone! I’m proud to be your February member of the month!
If you’ve only recognized me of recent, it’s because I spent most of 2011 with a lacrosse ball attached to my butt working on mobility and physical therapy for some injuries. And if you haven’t met me yet, chances are you will after I make an ass of myself at the next Crossfit party.
The most important lesson I’ve learned first-hand and feel obliged to share with having so many new members is that practice and dedication will get you very far in Crossfit, but perfecting the fundamentals early on in your training is imperative to becoming the best athlete you can be. Even after 2.5 years, I’m still working on proper form and probably always will.
I love this community and am forever grateful of what it’s provided for me – a healthy lifestyle, the drive to be a better athlete and the most wonderful friends ever.
Thanks again!
Test, 1, 2,3…I have tried to post this 4 times today and it hasn’t gone into the comments…If there ends up being 5 posts from me all saying the same thing, sorry.
Great write up Jonny! Getting me all geeked up for the Open.
For those of us who “know they won’t even make it to regionals before the first Open workout is announced” it is not too late to jump in to the JV tourney.
See rules and sign up here:
http://musingsfromhamdenct.wordpress.com/
That was weird…maybe the blog did not like the link in my post. I thought Rudy might be blocking me from posting to save me from constantly varing stupid posts performed at a high voulme.
Came in earlier today with Coach Bryce….9am class.
Strength: Solo Free Hand Stand Work Ups. Nothing really to see!
Met Con:1150 but scaled to 75lbs. No problems with DU’s and my new rope….just a few trip ups.
Post: Walked home.
Still too sick to workout, goal is now Monday’s noon class.
Hope everyone has a good weekend….
@Patrick …how about AMRAP or sub 3 FRAN or CF Beast ! (just relate to yourself :) )
Metcon @ #50 and 30 du’s
5 rounds 13:34
I’m taking “xojvu” ;-)
@Patrick: CF6PACK
@Woody: I don’t want to wear either of those things, but likely won’t have to, I’m perfectly middle pack marginal.
@JennK: Not if I beat you to it.
I can’t decide if I should come in yet, so worried about resting up to be ready for the open, as well as getting soft and slow from too much resting. AARRRGGGHH!!!
Metcon rx’d: 13:18
Squat Clean thrusters were brutal. Tried to string them together for the first set but found I was getting burnt out fast. Started doing singles after and felt more consistent with the pace.
DU’s were surprisingly ok. Was able to get them in 3 sets or less for each round. Was using a heavy rope- need to transition to the lighter rope because I could really feel it in my shoulders by the end.
5 rounds of:
10 pull-ups
10 front squats
200m row
9:22
Really wanted to just do today’s, but thought better of it. Foot is definitely getting there. Unbroken on all pull ups except for 4th round. Ready to do some non rowing workouts.
Metcon: 8:35 Great to be back in the box after a mandatory 8 weeks off. Feel like I got hit by a truck after every workout this week but the work capacity will come back. So just living with ego check as I get crushed in workouts by MattJ and AllDay – great fun.
@Patrick:
IAMRX
KILLR
GOTRX
GOTCF
RUDY
RXCOP
“Yeah, you know what I’m reading right now? Yeah, I’m reading uh…YESTERDAY’S NEWSPAPER. And that’s Tim S and Brett L all rolled into one, yeah. ALL ROLLED INTO, MAN. You understand what I’m saying? And I’m talking about intensity and I’m talking about Macho Madness and I’m talking about the rest of 2012, yeah and 2013 – momentum…Macho Madness going down and gathering momentum. But not just there, Johnny Vu – I’m talking about the rest of the…whatever this decade is called…into the 2020′s and then I’m talking about going all the way into the year 2030 and all the way in through the Twilight Zone, yeah. We got something going that’s really big, yeah. And Tim S has got no chance, does he? No. Does anybody have a chance? No. Crossfit is a rough sport and I am the roughest one in the sport and I am the #1 CROSFITTER IN THE WORLD TODAY! Tell Tim S that and tell Brett L that!”
Today’s WOD was a bit of a grind…one of those workouts with a light enough load that you feel like you should never put the bar down….but grueling enough that I had to. My hats off to Jonesey and Bret (R) for killing this one.
Rx at 8:56…take that AllDay, yeah!
Guess I should have scaled my DUs. I probably was in round 4 at the cutoff
Anyone seen a lonely speed rope w dark blue/purple handles & plain no-color rope ? I think I left it at the box…wondering if it entered gen circulation or a private collection. To make life easier, I also didn’t label this rope. Thought id mention it here. (added my email in the web field)
Went to the nooner today and it was crazy exciting! There was a lot of shirts being ripped off within 5 seconds of the wod starting which is so sexy! There was tons of blood (woody, hope your noggin is ok!). There was barbells takin shots at people’s chins (Nay, I hope your jaw Is ok!) there was Drew asking why everyone wasn’t done with the wod already since he finished before everyone else (it was very funny!)
Man is that nooner good stuff!
Since Drew was in the house, I went at this wod with 135 squat clean thrusters! All rounds unbroken and finished just under 10 minutes…..I wasn’t even tired after this one, next time I will go harder!
Thanks for all the help with the license plate, you’ll be seeing something soon!
Back at 6 am, great workout with the crew!
RX’ed at 12:38 poor preformance, First two rounds of thrusters unbroken then got comforterable setting the bar down. Mental mistakes, I just need to push harder. DU’s were good and getting better.
@ Tim S, great work today!!!!
Post with Matt J: 5 rounds of 10-calorie row, 2 sled pushes @ 410#, 25 double-unders and 10 box jumps @ 24″. Solid workout, glad to be hitting post with Matt J.
Awesome work Matt J, you’ve made great progress, now be a man and do a muscle -up Damn it! J/K
Post Post: 40 Min swim at Harrison park.
all in all a very good day!
@Drew
If you want to hang out with Brett L and me, just ask. Unfortunately, you will have to wait for Brett to return from DisneyLand like the rest of us.
Today’s WOD:
10 squat clean thrusters @ 55#
had to scale du’s to 20
…yet the du’s still got the best of me;
DNF’d at 4 rds + 5 squat clean thrusters
Spitfire… I’m signing up!! Gotta wait til after work though as I’m apparently banned from the website while here.
And I still don’t understand why Brett L’s 6 a.m. man crew wouldn’t take a pic to send him this morning.. was it b/c of what he might do with that pic….???
J/K; better get back soon Brett L, I don’t think they’ll be able to take it much longer!!
I had to bring this one back today only because of my boy Woody!! Man this WOD was a beast no where near my fellow Nooner Mr. Cuppa Coffee Himself!! Drew. Thinking about it now I could have probably had a much better strategy for the Squat Clean Thrusters. First round went unbroken and then middle of round 2 the wheels fell off the train. Finished with 13:29. Not happy at all knowing I could have done better, however thats why there is tomorrow.. BOOTS to ASSES!!!!
Strength – Walking on hands practice, longest try about 1/3rd of the way. I’m starting to get it.
METCON:DNS-That’s Did Not Start. I was feeling good about the walking on my hands thing so I tried once more to see if I could get a little bit further…stupid move when others already were warming up with their thrusters. I lost my balance and as I came back to my feet I stood up into the barrel of Nay’s bar as he was coming down with a thruster. Not a pleasant experience. Nay nails his chin and I start bleeding like a stuck pig. It is only my head so it is not a body part I use regularly (evident in the fact that this happened at all) and Nay, Karrie and Joel where there to patch me up. What should have needed quite a few stitches was fixed with some kind of medical crazy glue in the first aid kit and some team work by my medical team. Nurse at the clinic who gave me my Tetanus shot said they did a great job. She was surprised it was only an hour or two old wound. Moral of the story, don’t do gymnastics when everyone else moved on to Oly lifts.
If I would have been able to do the METCON I am pretty sure I would have beaten Drew…just saying.
Sorry to Nay for the chin and to the other nooners for the drama and delaying class. And to Kelly, I think she got a little queezy when she saw my skull in the gash.
Reason of the day I CF and CFC: Because if you get injured you will probably have an Emergency Room Nurse, Combat proven Army Medic and EMT on hand to patch you back up.
Metcon Rx’d: 11:10
If taking breaks were an art form, today’s WOD was a masterpiece! I don’t think my cold was a limiting factor today, but rather my inability to just pick up the bar and go at it.
@ Tim S – I showed up to 6 AM on Thursday to hang out with you guys…but I guess you and Brett L were too busy doing your Vince Vaughn/Jennifer Anniston impersonation to show up.
@ I’m Sexy And I Know It – You’re the only one I talked sh*t to during the WOD.
@ Woody – I told you to stop doing the HS work…you didn’t listen….you bleed…it happens.
@Woody, missed you today big guy! You are tough as nails! Just another day for the hardcore nooners!
@Drew, but you told me as I was falling over a second before my head made contact with Nays bar…I blame you for distracting me.
For anyone wanting to run the Tough Mudder in Wisconsin in September I set up 2 teams for CFC members to join, one on Sat and one on Sun, both for noon. The Nooners, along with anyone that wanted to join us, where going to run it on Sat but too many people couldn’t make it so we moved it to Sunday; since I couldn’t change the date I had to make a second team. I am donating the first team, and my time to manage it (unless JVu wants to do it) to CFC, if interested the links are below.
Saturday Team:
https://www.raceit.com/register/groups/join.aspx?event=8605&id=2600943&group=105773
Team Password: kellyspeepsrock!!!!!!!!
Sunday Team:
https://www.raceit.com/register/groups/join.aspx?event=8605&id=2600943&group=131315
Team Password: Kelly!
And yes I will get much joy out of knowing that you had to sign up for a noon run and use those passwords.
Woody – thanks for the offer, but I’ve got my hands full with the open and VuBok. It’s all you buddy.
Modded WOD:
Work to 1RM Chain bench
3 rounds
10 good mornings
10 strict press
10 pull-ups
10 TTB
Tabata ‘no feet’ air dyne: 48 calories total
@Glenn – What was the weight you worked up to, not counting the chains?
MetCon — 11:09 rx
SC Thrusters are horrible. Ended up doing a lot of singles to keep the pressure off my wrists after each Thruster. Not exactly the fastest way to do this workout, but at least I didn’t leave with a ton of wrist pain.
Really enjoyed the weird handstand work today.
Pre-wod – Couple slices of watermelon 1-2oz of sliced turkey breast (if that much) + 1 banana
For time:
30 chest to bar pullups
30 thrusters (75#)
30 burpees
Goal – 2:45
TIME – 2:49. All unbroken. Good burner. Thrusters felt great after the mobility work pre wod
30 mins rest
250m row
15 kb swings ( 2 pood)
25 burpees
15 kb swings
250m row
Goal – Sub 3:40
TIME – 3:50
First row was much slower than the last so need to be more aggressive on a sprint like this out of the gate
If you guys are not still tuning into mobilitywod.blogspot you are missing out on some quality stuff. The last week of videos has made a significant change in the way i feel with squats and shoulder to overhead. Get on that if you want to get better faster….
Post wod – handful of raisins+2 scoops of Progenex more muscle/recovery powders combo in water + several roasted sweet potato chips with cinnamon sprinkled on
Metcon: 11:30 RX
Wasnt feeling to good pre-wod, and thought I could make it through, but ened up having to take an emergecy 400 m run to the bathroom after round 3. Came back and still not feeling the best, but got it done.
due to my mid WOD break, I didnt feel fullfilled, so stayed around for a bit and did the following:
10 rounds
2 bar muscle ups
20 Double unders
Untimed and went at only about 80%, tried to focus on relaxed breathing during DU’s to not fatigue out, and still be able to hit a techinical movement. Failed 1 bar MU in the last round.
Jeff saw me mid wod, and afterward hit his first bar MU, and then strung a few together as well. Nice work man.
The combination of Squat Clean Thrusters and DU’s kicked my ass.
SC-T@#95
DU 40 first round and 30 each round after
13:34
I really need to work on relaxing while for my DU’s.
@ woody
245-265(did not attempt) w/ all the chains
Had to cut it off because w/o both feet on the ground I’m pretty unstable. I’ll have to work floor press instead.
RX’ed 16:11
Conditioning will improve this time.
Metcon Rx’d
8:38
Post: Muscle Up work with the boss :)
Gina 1 a day! We’ll get them down easy in 2 weeks.
Squat clean thrusters…oof
Metcon rx’ed: 14:00
Thrusters crushed me. I strung together the first 5 then I decided I was better off doing all singles. I don’t think it was a bad strategy, but I just took too long in between lifts. I needed to get back on the bar immediately. Those 5 secs every time add up fast.
2 rounds + 8 squats
50# power clean-push press, subbed 20 air squats for double unders
Handstand walks are ok. I’m getting a lot better at free handstand holds though.
Metcon Rx’d @9:43
I tried pacing this one out and I paced way too much. I was shooting for sub 10 and got it, but I didn’t push it as hard as I could have.
I might give it another shot this weekend and really see what not gaming it would feel like.
Metcon – 14:20 RX
Went at this at about 80% for a number of reasons. Focused on tightening core & exploding out of heels, since I tend to go too far forward going from squat to overhead. Lower back was achy all day from a long row and that it isn’t today I hope says I worked it out with form. DUs felt ok–might’ve scaled to 30 in the box to keep moving.
Made this one up today at 60# with some extra challenges with my new jump rope. Round 1, one of the handles flew off. I tried to use the rope minus the handle but the metal wire kept on curling up with my hand. So inefficient that I resorted to tuck jumps (which are slow) until my screw and handle were found and fixed, thanks to Joy, Kelly, Adam and others. The rope was a bit too long so I was only hitting about half of them and had so many rope lashes that I once again abandoned the rope and did tuck jumps. Time was called and I decided to finish out the four rounds, during which Adam so kindly trimmed my rope to the correct length, so I finished out with decent double unders. Thanks all for the encouragement and help today, definitely a wod that I would have not have persevered with if I were not at cfc today.
Handstand holds – Anj and I decided we could practice those all day. So much fun! I had some good holds, but nothing super long.
Metcon Rx: 13:34
I decided to drop the bar after each rep just to see if that helped push off the fatigue. The weight wasn’t so bad, but squat cleans are ass kickers, especially 50.
My DU’s were off. I tripped up each round, but was able to finally string at least 20 together once I did get going.
Still getting over my cold, so I was happy to be working out.
Alex made sure we did a lot of great mobility beforehand, so thank you for that. It was a treat having a small class with Alex as coach.
Metcon Rx’d: 13:30
Got this one in late. Thrusters were all singles, tried to stay quick enough to keep under the cap. Broke up DU’s into sets of 20. Gotta work on my endurance w/ these so I can go unbroken.
rx 13:38
14:38
Was able to do the DU’s unbroken, but it gassed me for the thrusters.