Rest day/Make ups
This time last year…. we were talking about the opening of CrossFit Rise in Schaumburg.
ThursdayMarch 29 2012
Rest day/Make ups
This time last year…. we were talking about the opening of CrossFit Rise in Schaumburg.
© 2010 Crossfit Chicago. All Rights Reserved.
These are great clips. Thanks for posting.
That.video.is.awesome.
Last call for Mondvol! Today’s the last day to pick up a Steak Chimichurri ($12) or Pork Tenderloin w/ Coconut-Creamed Greens ($10).
Meals are in the small fridge in the main wod room. If you make a purchase, please leave your cash in the Mondvol envelope taped to the fridge door. Thanks!
Diane 21-15-9
Deadlifts: 123#
HSPU: 3 ab mats
Probably could’ve gone to 2 abmats but I thought I would struggle with the 45 reps. Deadlifts were 10-7-4; then 7-5-3; 6-3. Thanks Carina for doing the Oz WOD with me yesterday and this today…we’re getting there :)
A. Squat Snatch @85% 1rm, 1 rep per min for 3 mins
B. Squat Snatch @ 90% 1 rm, 1 rep per min for 3 mins
C. Clean Grip Deadlift @ 75% 1rm, 1 rep every min for 5 mins
D. Airdyne, 1 mile ALL OUT x 1 set – goal is sub 1:55
A – Rx’d is 204# but I did 185#
B – Rx’d is 216# but I did 195#
C – Rx’d is 334# but I did 325# with a sumo stance
D – 2:13. Not even close to 1:55. Rpm range was 86-102. 20 mins later the chest burn is just starting to subside but the cough still remains
Felt really sluggish, sleepy, and slow today, hence me reducing the loads on parts A-C. Considering taking Friday-Sun off to fully recover….i would not try the 1 mile all out airdyne sprint if you have any concern for your physical well being. I would use it as punishment for kids behaving badly though for you parents out there. It will work for negative reinforcement trust me on this one
Oops, time-5:52
I love this guy. Who couldn’t love JoeP?
Joe you rock!
That’s awesome Joe! Nicely done.
@Woody- do we have a final tally yet on the marginal group? Also, I think a carryover was discussed for whoever did the worst on 12.5. I believe I saw Rudy taking the tutu out of the gym the other day, we should make sure he doesn’t take it home for personal use, that is the official marginal tutu.
I was a freaking mess after that particular workout, the Open and the Marginal Athlete Experience were both awesome. And while I am going to enjoy golfing on Saturdays, I sort of miss the anticipation of every Wednesday and the “Gametime Saturdays”
Very cool experience.
LOL! Awesome vid JoeP, you truly are Marginally Elite. I mean that.
The Marginally Elite RULE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Bring it
BTW, why dont we have the Marginally Elite Competition continue???????
I am sure Bdub or Alex or Rudy can or would come up with a Marginallu Elite WOD everyweek we can do on Saturdays and continue to have someone wear that Tutu
We should also incorporate a Marginally Elite Women’s Competition. What the loser wears each week is well up to Joe P of course and what the winner wears is up to Joe P also!!!!
Great video Joe.
oops posted as the ambassador above. sorry to all involved, especially Brett Raz, who has never been marginal.
“Diane”
21-15-9
Deadlifts 123#
HPSUs 45 & 10llb metal plate w/ 2 ab mats
Could’ve gone lower w/ the HSPUs – maybe skipped the metal plate. This height wasnt as challenging as I should have made it.
Doing a 30 day paleo challenge starting next week and HSPUs will be my key movement to work on!
@ Matsumoto we’ll get there! Thanks for pushing us to go a higher weight on the DL’s this morning! After Oz park last night and Diane this morning – we deserve a nice relaxing recovery day!
Love the video!
Day 4 of no-legs-workouts.
30 Muscle Ups for time:
12:21
First set was 5, then singles the rest of the way with some doubles mixed in when I felt like it. Not 100% intensity–chats with Anthony and Zack during some of my rest times. Just wanted a good, fun workout.
Also, shout out to Zack for dominating me in the grip competition during warmups.
Deadhang – 1min then,
Pullup hold – 45sec until I fell off.
Rudy’s plan was to take the tutu and the turtle shirt and vacuum seal them until next year so all that “freshness” would be released like a time capsule for 13.1.
Joe that hair is definitely more than marginally elite. Love the well coifed “I-swear-it-looks-like-this-because-I’m-sweaty-and-just-got-done-working-out” look. You and Radis should start a club which I one day would aspire to join. Sadly, Rich G will never be invited…baldism will run rampant in said group.
Clearly that was Rich posting before. I’m not too worried about the tutu.
Video is f-ing fantastic. laugh. out. loud.
Marginally Elite Athlete…maybe.
Elite Dude…Abso-freakin-lutely.
Awesome video !!!! You know it’s game day when the tutu comes out. You guys are money.
Great stuff Joe
Desert crossfit on vacation again this morning
Wod
10 muscle ups
50 body weight deadlifts
50 24″box jumps
50 wall balls 20#
50 knees to elbows
100 double unders
18:24
All rx’ed except muscle ups. Used a great progression. Banded muscle ups. Sit on a band in an L sit and work into normal muscle up. Way harder than jumping. Think I’m going to continue work on these for a week or two. Everything else felt great. Fun little chipper…
Radin my man we posted a video with that variation months ago! I went thru a few progressions for people w/o muscle ups to use in wods and that was one. I think we need a refresher on that and it may come in handy VERY soon for those who want to do muscle ups in a wod but don’t have unassisted ones
Awesome noon class today.
Did yesterday’s Oz WOD. Went RX which may have been a tad heavy for me. Finished @ 14:30. Limiting factor was the hang cleans, failed 3 attempts on the second round. Glad I went Rx though.
Post:
3 rds:
5 muscle ups
25 DUs
Post Post – Thanks to Melissa for organizing and Brian for making me do it:
Annie – 6:47, DUs need alot of work.
Great clip JOE!!!! BTW you rocked that tutu:) Tim secretly wishes he was included in that marginally elite group. Maybe next year he can try to be like JOE!
Joe, you’re a star now. I too will miss gametime Saturday’s.
All of you who rocked the tutu, did it was great dignity and respect.
@ Alex – Active rest day for me today, and I was thinking of a date with the Airdyne, since you always have such great things to say about her.
Got any ideas for splits or a good active rest day wod using the Airdyne?
Thanks
@Sara,
Thanks for a great warm up this morning, it felt great!
Joe sweet video!
“Diane” 21-15-9
DL @ #225 (unbroken)
HSPU W/ #25 plate (very much broken)
7:44
Post: “Annie” 50-40-30-20-10
DU
Sit ups
9:22
Jeremy the Airdyne is the bridge from marginally elite to Elite so only hop on it if you want to make that transition haha. If you want to introduce yourself to it I would go something like:
Tabata AIrdyne Sprints for Cals. I mean that is really short so you could do 2 rounds of that or if you want to steal one of mine do something like:
5-10 sets:
1 min @ 50% effort
1 min @ 75-80% effort
How do you quantify the % effort? I just use rpm as my metric. Maybe take 10-15 secs and go 100% and see how high you get the rpm’s before they begin to drop and then you know what 100% is and work from that number so you know what rpm to sustain during your intervals. Enjoy…
Doubled WODed today
Did monday’s first: 21-15-9 Dead lift (225) HSPU: 11:32
Then followed that by the OZ Park WOD RXed (135) 10:24
Those were two really fun WOD’s, but I wont be able to feel my back tomorrow!
Amazing Joe. That’s why I loooove crossfit and especially CFC.
Did Diane
225 DL
HSPU a black 25 plate a green 25 plate and ab mat
10:40
post
Annie
11:30 ish
first couple sets of du sucked dog balls did the last 2 sets unbroken.
Great noon class as always
Thanks for the DL tips Woody
@Jeremy – speaking from experience (4 years of college wrestling, cutting weight on the Airdyne)…all I’ll say is:
gl hf
The Airdyne is one of the more brutal things you can do to yourself.
(that’s “good luck have fun” for you non-computer gamers out there, which is probably everyone but me)
Melissa good job on getting you DU’s back!
I saw an old airdyne for sale at Play it Again Sports yesterday if anyone is interested. Then you can self inflict your torture at home.
Final results:
Overall winner is the Fame Monster himself, JK. He beat the runner-up LouC by nearly 250 points in the regional numbers. The paparazzi is going to be impossible to out run, even for the king of the marginal elite. JK gets to keep the shirt and we must all refer to his has King JK, Sire, or Your Majesty
Overall low score is BrianC…at least we think it is. He did not post a final store so he may have beaten a couple of the others BUT 1) he failed to follow simple instructions – we may not be athletic but we have our principals 2) the people he may have beaten out have already rocked the tutu so he most likely would still be the low score of the non-tutu wearers. 3) 6am Glenda is still out so has 2 no scores but having to call himself 6am Glenda is enough of a penalty. Starting next Monday BrianC must wear the tutu for all his workouts for the week. It is supposed to be 81 on Monday so hopefully we’ll be running outside!
Jason Kearns 528
Lou Carre 772
Jamison Mize 835
Bob Slechter 925
Chris Woody 928
John Beery 1009
Scott Radis 1024
Josh Radin 1050
Joe Patrevito 1093
Dane Stevenson 1237
Rich Grostern 1302
Zack Alukos 1389
Alfredo Caballero 1450
Brian Clarke 1665
BTW, who is that stud rocking the tutu in the JoeP video? He is really good looking and it looks like he could give a clinic on kipping pull-ups with that form.
Rich where is Play it Again at and do you remember how much it was? I might invest in an Airdyne if it’s in ok condition
@ Alex
There is a Play It Again at Ashland and Irving Park Rd
Wow guess it is going to be a long week for me.
@BrianC – and no going out of town or calling in sick LOL
@Woody I would hope you thought higher of me than that. I would never welch on a bet.
Hide yo kids hide yo wife cause I will be rockin a tutu for a week.
Will not be able to make Mondays class cause I will be at work. Tues will be day 1.
BRING IT
@BrianC – Just busting your chops, I know you’ll be there and making the tutu look good…BTW it will be in the Pampers box either on the cubbies or near Sara’s desk.
More-active-than-rest day:
Jog to CFC (1 mile)
5 rounds for time
100 single unders
500m row – Bryce had me go at 90% since it’s a rest-ish day. My 2k time is +/- 3 seconds of 8:00 so I kept my splits between 2:10 and 2:20.
15 kettlebell swings – again, “rest-ish” day so 40lb kettlebell
19:32
Jog home
Active Rest day that ended up going longer than I thought.
1 miles warm up run on treadmill.
2k Row- 7:22.8 (PR by 4 seconds and wasn’t going balls out)
Accessory work- Bis, Tris, Core
Superset 1: 2 x 15 Fat Bar Curls @ 55, 2×15 strict hanging leg raise to L-position
Superset 2: Plyo Tricep dips 2×15, 2x 1minute Plank holds
75 minute Power Yoga Class like 45 minutes after.
Lets kill it tomorrow.
Was hoping for a nice long run on the bike path today, but the temps were too cold for my wuss lungs and I only made it about 2mi.
Hitched up my bike on the ole CycleOps trainer and did a 40 minute ride in my apartment instead to save myself the bronchitis.
It was at the Play it Again on Ashland just south of Irving. A beautiful white airdyne. I noticed it because of all the talk recently. It was there as of yesterday.
Thanks for the final results, Woody. I think I came in last in the hairless category, which just goes to show nothing at all. Kudos to all who participated, and especially JoeP for his great hair.
Did the Oz Park WOD today #115. 12:40. First round of weights unbroken. 2nd round broke twice at the 6s, 3rd round broke about 5 times. Good weight for me. I would have completed Rx, but much slower.
I send my apologies to Matt J for my use of foul language and my unencouraging behavior. As I was returning from my first run he was leaving for his 2nd one and the only thing that could come out of my mouth was FU! It was only meant as a compliment, of course.
Came in at 4pm for my 3rd WOD in a row…. This time to tackle Diane.
She sucks!
Since I am determined to RX EVERY workout fro here on out, I knew it was going to be tough. I was sore and tight from OHS on tues and RXing the Oz WOD.
21-15-9
9:23 rx
Pretty happy with it and rocked the HSPU w/o kipping. Had to break them up singles the last 5 or so.
The mobility work before and especially after was miserable, but well needed. I am glad we are doing more of this as I am as tight as a guitar string.
Back to back rx’s
No Moniker is really very nice at home. Don’t know what comes over him at the box.
Did Tuesday’s WOD today
OHS 3-3-3-3-3
Hit 100# for the first time ever. Thanks to Chris for the coaching, Tim for the great tip, and Bryce for letting me stay well into the next class to get this done. This was a new PR for my 1RM and 3RM so I’m excited to see what my new 1RM is!
Airdyne:
5 sets: 1 min in the 50-60 rpm range, 1 minute in the 70-80 rpm range (tried to stay around 75), 1 minute rest.
rest, then 1 mile staying above 75 rpm.
rest, then 3 sets 1 min 50-60 rpm range, 1 minute 70-80 rpm range (no rest between rounds). Finished off with 30 seconds max effort 95-100 rpm
7.5 miles total
@ Alex and Jim, you were right that Airdyne is no joke. Could see this really paying off in metcons with learning to stay relaxed and controlling your breathing.
That video was awesome!!! Joe P, I love seeing you at the box. You have such a charismatic personality and the best attitude. Seeing Woody at the end of the video was priceless!!!
Oz Park WOD Rx’d: 13:42
Hang squat cleans took me out! Second round all singles for the hang squat cleans. I don’t understand why front squats kill me, but assessing this deficit is one of my main goals.
Did Wednesday’s WOD. Subbed row for run (gar!) and 115# for barbell.
13:00 even.
Rows slow me down. Short and fast I be, not tall and row-like.
Joe P. is the marginal athletes’ spokesperson from here on out or until he becomes elite.
Product line idea: Active Marginals’ Underthings.
Look out compression gear!
Do middle-aged pack mules count as marginal athletes?