8-12 Rounds of:
1 Snatch Grip Deadlift
3 Snatch Shrugs from High Hang
1 Squat Snatch from High Hang
2 Overhead Squats
Post loads to comments.
This time last year… Glenn wrote on The Four Stages of Chronic Injury.
Scanning In
-Ben Llames
We are reintroducing our key tag scanning system for checking into classes. You each will be given an envelope with your key tag and details, but basically, everyone will be given a key tag to keep and use to scan in every time you come to class. This will allow us to record attendance and monitor class sizes more efficiently.
You’ve probably already seen the monitor attached to the wall at the entrance to the main space, but that’s where you will scan in once you arrive at class. When you swipe your key tag, a list of your classes will pop up with a class automatically checked for you. If you wanted to select a different class, you’ll have a few seconds to click on a different check box. If you ever have any problems scanning in or receive any alerts, please let your coach know so they can make a note of it and your attendance is accounted for. Also, if your membership or program type needs to be updated, please email me or Sara so we can change it in the system.
We’ll start having everyone scan in by Monday, June 4th; so please use these next few days to pick up your key tag packet. You can do this with your coach before or after class. If you are unable to come in before Mon, just make sure to grab your tag before your next class. If you are new, we’ll have a key tag ready for you during your first week in; in the mean time your coach will mark you down.
Both those photos made getting up at 5:30 worth it.
Since CFC loves heroes (and a chance to sabotage the Paleo challenge)…Get your FREE DONUTS TODAY!!! National Donut Day has been celebrated on the first Friday of every June since 1938, after the Chicago Salvation Army decided to honor the women who served donuts to soldiers during World War I. Krispy Kreme has their seasonal key lime pie “bismark” variety running now (which I will admit is a personal favorite) and also a lemon cake with cheesecake frosting. And don’t forget the promotion Dunkin has for Men in Black featuring the “brownie batter” stuffed star! (If I didn’t worry about vanity, I’d eat one of these with every meal and then a few more for snacks.)
http://www.dunkindonuts.com/DDBlog/2012/05/save_the_date_natio.html
http://www.buon-food.com/2012/05/dunkin-donutsmen-in-black-3-event.html
https://www.facebook.com/events/349799745086392/
Since CFC loves heroes (and a chance to sabotage the Paleo challenge)…Get your FREE DONUTS TODAY!!! National Donut Day has been celebrated on the first Friday of every June since 1938, after the Chicago Salvation Army decided to honor the women who served donuts to soldiers during World War I. Krispy Kreme has their seasonal key lime pie “bismark” variety running now (which I will admit is a personal favorite) and also a lemon cake with cheesecake frosting. And don’t forget the promotion Dunkin has for Men in Black featuring the “brownie batter” stuffed star! (If I didn’t worry about vanity, I’d eat one of these with every meal and then a few more for snacks.)
Good luck to all those doing Murph today at WCCF !!!!
Hey all! Many of you have heard this already but most of you haven’t. I am hosting a fundraiser tomorrow at 12:30 at Old Town Pour House (on wells) for PCD. PCD is a lung desease where you can’t clear mucus from your lungs and because of that it breeds infection in your lungs. My friend is 29 years old and only has 32% lung function left….image doing any workout with only 32% lung function! She is facing a lung transplant right now, has to use breathers and body shakers every day, several times a day, and constantly has to deal with infections….but you would never know that by meeting her.
Anyway, we are hosting this fundraiser to help her amazing doctor start a clinic for PCD in Chicago. It will be 1 of 3 in the world. Right now there are only 400 known cases of PCD – but there are suspected to be over 25,000 with it.
Please join us for the Scavenger Hunt fundraiser (bring a digital camera!!!). It will be a ton of fun, but if you don’t want to do the scavenger hunt, you can just come to drink with us and bid on some awesome prizes – sports tix, health packages and more! it’s only $20 and it will help my friend and others more than you know!
Hope to see you there! (sorry for the long post)
Oh – and JK is comming – so that should round up a few of you fools! LOL
Bless your heart Kitty. You know my weakness and have attacked it with that information. I’ll have to avoid Dunkin locations today or things could get ugly.
Work up to a heavy single of muscle clean – 205#
Grace (30 Clean & Jerks) with Miles & Anthony @ 3rm Press weight – 190#
Time – 4:30
This was very fun. Glad I could throw down with Miles/Anthony on this one as I for sure finished maybe :30 faster than I would have solo I think
Rest 12:30
10-8-6-4-2
Back Squat – 225#
100# alternating db snatch
Time – 9:40
Well as fun as heavy Grace was this one was on the opposite end of the spectrum & ate me aliveback squats were unbroken and snatches were troublesome but I got thru them. Back was on fire after the 10 set but survived unharmed. This woud be a good one to come back to in a few months once I’m stronger to see how much faster it goes
Fun morning at the box, probably because MattJ and BrettL’s Abs weren’t in attendance. Bryce asked me why I looked so sad, and it was because TimS wasn’t there either.
Back on the posting wagon today:
A1 Press 1×5 @ #85
A2 Ring Row 1×5 (“12 box)
B1 Press 1×5 @ #95
B2 Ring Row 1×5 (“12 box)
C1 Press 3×10 @ #105 (AMRAP set: 14)
C2 Ring Row 3×10
Made up Grace (30 C&J) @ 3RM Press of #155:
Time: 4:30
(I’m posting this begrudgingly because I know Matt is going to have a time to shoot for now later today)
Glad I could do this one with Miles and Alex this morning, have been feeling sluggish lately and they definitely provided the push I needed. Got 11 in the first minute so more efficient movement next time should shave some time off here.
D1: Incline DB Bench 4×12 @ #45 DB / hand
D2: Weighted Chin Over Bar Hold 4×30 sec
(2x#20, 2x#30) – last two sets were 25 sec / 20 sec
E1: No partner for weighted planks so will make up this weekend, did Banded Ab Pull-Downs 3×25 w/ Orange
E2: Band Pull Aparts 3×25 w/ Black
Heading out of town this weekend, good luck to everyone doing Murph tomorrow!
Well played, Kitty. Well played.
Fran- Lightweight #65 – 7 mins 30
Not ready for Fran at #95 plus the heat out here kicks my a$$ after the first 21 thrusters.
Really wanted to do todays WOD but without the coaches and the right equipment I didnt fancy it, ancle still inflamed from football so cant play to hard yet!!!, Looking forward to seeing you all next week especially the nooners!!!
T4 – glad I could be part of a motivator for you! And BTW – congrats on member of the month!
Agreed t4! Two hot pics!!!
@Dougie- Fran in that heat?!? No thank you!!! It’s always cooler at noon at CFC… see you soon!
WOD maxed at 95#
made big strides on my squat snatch today. big thanks to glenn, bryce, and noah.
Maxed the WOD at 150#. That’s a PR for me. Took a few times to get it but I finally hit the weight. Still need to work on my speed and getting that full hip extension.
I don’t know about anybody else on the strength program, but I am really wanting to lift something heavy! This deload week is making me feel strong and ready to go for week 9. Bring it baby!
Squat snatch and overhead squat
Highest rep was #65
I met a buddy at Dunkin Donuts this morning and the cashier asked me if I wanted a free donut with my black coffee. I wasn’t even tempted cause I had some delicious kale chips this morning. Boom!
Just kidding, I wanted those MFers bad. I just didn’t need Ke$ha to glitter bomb me in anger for cheating less than a week into it.
Long-time lurker, first(ish) time poster. Maxed the WOD at 115#…Kenny & Glen super helpful in keeping my form from going from totally mediocre to complete crap. Many thanks.
Also, for those of you in the Paleo Challenge (or interested in Paleo in general), there’s a site that’s trying to help push restaurants to offer more of the stuff: http://wewantpaleo.com/. I have no affiliation with it, but since I’ve been trying to do Paleo for the past 4-6 months, I could certainly use some more restaurants that have some offerings…
@ Zach A
You all set for the 8 AM? Did you get Carina’s spot?
Jonny – June 1st is National Doughnut Day.
http://en.wikipedia.org/wiki/National_Doughnut_Day
@JoeP
Never heard back. I don’t think it’s a go. You will be the only hairy, Mediterranean, descendant completing Murphy at 8AM.
Represent us well.
Oops – it’s actually the first Friday of June, not June 1st.
@ Zach A
I think you should come anyway and just fill in? Unless Carina gave it to someone else?
Does anyone have her number that could check?
Is there a chance to still get in the Murph Challenge tomorrow? When I went to sign up it was full, I’d like to do get in if possible.
You guys should all eat the donuts, Woody and Woodyette are in it to win it so why suffer for 21 days just to come in 2nd place at best.
I’ve never really dreamed about being a bag of ice…until now.
Am I right or am I right?
Or am I right?
I’m in puerto Rico and I’m starting to realize this isn’t a paleo island…oh em gee.
:,-(
ATTENTION PALEO TEAMS!!
Check the list to make sure you’re pictures are taken. If you’ve had them taken by a coach, please email who took them so I know. Thanks.
JoeP/Teresa M – good
JimF/AbbeyC – need Jim
JeffA/StephP – good
KurtJ/RacheFl – good
LoganB/HeatherB – good
GeneD/SusanH – good
JoshA/ChrystalP – good
CamL/LaurenC – good
GeoffM/KateM – good
DaneS/AlisonF – good
JustinG/EmilyG – good
MilesC/ElizabethP – good
ZachA/AmyP – need both
ChrisS/LucaS – good
JamisonM/JenK – Need Jen
BrianC/KarenG – good
ScottR/JeniR – good
MeganT/ChrisT – good
LouC/MelisaS – good
DaveO/CristinaM – good
JoshB/UrsulaC – good
JohnB/KittyH – need Kitty
JoshR/TeryL – need Tery
AlfredoC/MeganM – good
JoeU/MelodieU – good
TonyM/KaceyF – good
NickG/KristenH – good
JonnyV/BrookeB – need Brooke
DerekS/KarenC – good
BenL/MarissaL – need both
AdamC/CarrieH – need Adam
MikeF/KatieF – good
DrewB/KrystalB – good
JasonK/AliG – Need Jason
BillyQ/KyleS – Need Kyle
ChrisW/LynnW – good
EricM/CarleneS – good
ScottK/MelissaS – good
RobV/BrandiP – good
PhilB/AngieS – good
AlexN/TinaT – good
JimW/AmyS – good
TimS/ErinC – good
PatD/MelodieT – need Pat
ZackJ/ChristinaRiv – good
MathiasD/AlexaT – good
AndrewB/TeraL – good
JimG/ErikaB – good
GlennC/CourtneyO – good
BryceW/MelissaC – good
NoahA/CatyG – good
AlexH/MoZ – good
JK/CaitlinZ – need Caitlin
AndrewW/ChristinaRam – need Andrew
RichG/AndreaG – good
ChadG/GinaP – good
SommerM/Alfredo – need Alfredo
CarolynT/MegN – need both
@Alex, thank you partner for stating what I was thinking… well, what I was actually thinking was are they still gonna have those brownie batter donuts on June 20th???
Did 10 rds of the sequence b/c I had a couple of fails. Thanks Bryce for putting the shoulder blades back 3 inches thought in my head for future snatch attempts. Now I just have to implement it.
Max = 70#
@JoeP
You are wise. I will be there circa 7:30.
“I am the madness! And now the situation has totally escalated where the madness is totally out of control. Say that again three times…HA! The way I see it – you and I are on the road to disaster. “Diamond” Patrick Donovon – I am your master! I didn’t know your name before, but I know it now. The fact is, you’re in MY world. So the next time you face me, “DPD” – you’re gonna wish you never knocked on the madness’ door because I AM your worst nightmare. It doesn’t get any stronger than The Cream of the Crop! Dig it? Yeah!”
Today started out well and ended in disappointment…as Snatch Squat workouts usually do. I’ve hit a wall…a wall I’ve tried time and time again to overcome with no success…and it’s driving me a little batty.
Did the complex today…
1. 75#
2. 85#
3. 95#
4.105#
5. 115#
6. 125#
7. 135#
8. 145#
9. 155# – failed
10. 155# – failed
11. 150 #- failed
12. quit
Curse you, 155# Squat Snatch…I’ve been chasing you for what seems like forever and you still remain just out of my grasp…you are my unicorn…my elanor.
I hate you.
@ Zach A. I just sent Carina a message…I’ll let you know when I hear back from her :)
@ Drew
Did you see the shirt I posted for you?
Jim we can’t win unless you get your photo shoot done…. COME ON!
@ Zach A.
I have the confirmation number for Carina’s slot, it’s all yours. Can I have your email and I will forward the messages over?? Thanks
@Jenelle
Thank you. You are like a detective.
zalukos at gmail dot com
@ JoeP
Just deciding on a color scheme. Thanks, brother.
Is anybody doing the 7 am heat tomorrow morning
Just sent in the before pics for JennK, JasonK, BrookeB, LilyV, CailtlinZ, and AmyP
Gina is totally getting boob-grabbed.
CrossFit Games officially sold out everybody…
Guess they don’t really have to worry about marketing to spectators do they Kitty? LOL
Is it still paleo if I get the free donut, take a bite out of it just to see how it tastes and spit it back out?
If anyone finds Bryce’s or Jonny’s phones and looks through the pictures they are going to think they are into something weird.
WEEK 8 DAY 5
A1: Press 3 x 5 @40
A2: Ring Row 3 x 8 @BW
Conditioning
5 rounds of:
250M Row
10 Kipping Pull-ups
15 DB Push Press @20
Rest 1 minute after each round (Each round took me about 4-5 minutes, did the push press unbroken..still breaking up my pull-ups)
C1: BB Reverse Curl 4 x 6 @25
C2:BB French Press 4 x 6 @25
C3:GHD Sit-ups 4 x 8 @BW (Didn’t do full ROM, hip flexor bothers me doing this)
D1: YTWL 2 x 8
@bento — I recall reading someplace that the insulin spike from sugar/starch consumption begins before you swallow the stuff — when the taste hits your mouth, your body releases insulin in anticipation of the impending sugar high. So while it might technically be paleo, it can still make you fat.
Strength 8.4
A1 – DL – 3×5 @ #205
B1 – Jerk – 135, 155, 165, 5×1 @ 175
Conditioning – 7 Rounds – 10:52
5 RDL and Shrug
1 Squat Clean
4 Front Squat
50 Double Unders
Bar movements at #105.
C1 – BSS – 1×3 @ #105, 2×3 @ #95
C2 – Kneeling Jumps – 3×3
C3 – Gray Band Good Mornings – 3×15
I like that we had a lot of time to work on this complex today. I tried to stop and rest between each set since I always just want to keep at it.
65
85
95
105
115
125 (fail x2, then success)
132 (got this on the first try, definitely surprised myself!)
135 (fail x2, the second one I got the snatch, stood up and lost it because I was impatient and didn’t get control at the bottom))
137 (fail, tried it since I was so close on 135)
Had to run, otherwise I would have given it another go.
Strength Week 1 day 4
Deadlift @ 60% of 3rm 5×10 @ 220# —25 on last set (could have squeezed a few more but form started breaking down)
Split Jerk–6×2 210#
Bulgarian Split squat 4×12 per leg @ 80#
Back Extension 4×15 (first 2 unweighted, last 2 15# weights)
Conditioning :30 on :30 off for 8 rounds of hang power snatch 80#
76=14,10, 10, 10, 9, 8, 8, 7. Never been good at stringing these.
DAAAANG Elizabeth!! Nice work :)
Snatch complex
55#: 2 reps
65#: 2 reps
75#: 2 reps
80#: 1
85#: 1
90: 1
Failed at 95#
@Beery & bento-
I would think that an insulin spike without the accompanying blood sugar spike might actually work. Insulin allows your cells to use the sugar in the bloodstream. The resulting hypoglycemia then would push your body into gluconeogesis, which is when your body creates sugars from your fat stores, which is what you want! Ipso facto biting a donut without eating it is good for the paleo dieter.
@Woody- No need to look at Bryce or Jonny’s phone to know that they’re into something weird, just need to look at either of them.
WEEK 8 DAY 5 I’m getting too fricking old for this sh@t strength program!
A1: Press 3 x 5 @ 95
A2: Ring Row 3 x 8 @ BW
Conditioning
5 rounds of:
250M Row
10 Butpee Pull-ups – Mike T’s idea and they crushes me!
15 DB Push Press @ 35
Rest 1 minute after each round
C1: BB Reverse Curl 4 x 6 @ 55
C2:BB French Press – couldn’t do these they killed my elbows
C3:GHD Sit-ups 4 x 20
I’m totally spent and have a sharp pain in my left elbow….hmmmmm
Snatch complex:
75
95
105
115 x 2
125 (fail x 3 then success)
130 (fail x 3)
Grip was limiting factor by the end. That and failing.
Doing Murph tomorrow at 10 am (2nd time this week). See you there!
Snatch Complex:
40 x 2
45 x 2
50 x 2
55 (failed at the squat snatch, got it on the 2nd try)
60
Remember hands and feet together, and sit in the squat. Thanks for the tips Kelly & Mandie, so happy I got 60!
@Beery, I’ve heard the same thing, contradicting the ‘healthier’ value of diet drinks. Hopefully, the same hormonal response isn’t brought on by daydreaming about food as well.
@No Moniker, I think your reasoning is more sound for the mere fact that I get to move forward with my initial plan.
However, since you’re both also in the Paleo challenge, I’ll assign the same amount of sincerity and concern for my Paleo well-being as is in Kitty’s post.
Snatch Complex
95 | 125F | 115 | 125F | 125 | 130F | 130
Don’t know why I made a 30# jump from 95, but that initial fail messed with me mentally. Followed with better increments. Also, tried Carrie’s strength wraps which made a huge difference and helped me get the 125 up the first time; thanks, Carrie. Note for next time… chalk top half of thumbs. That gave the same type of feel as the wraps and help me get the 125 and 130.
Of course, the odds of me spitting out a bite of sweet, sweet doughnut are approximately zero, so it may be a moot point.
For time:
125 double unders
50 pushups
100 du
40 pushups
75 du
30 pushups
50 du
20 pushups
25 du
10 pushups
Time – 12:52
All du unbroken. I really suck at pushups. i realize there were 150 to do here but i was not impressed with how small my sets were. something to work on…
Not my best day in the box. I have been on a roll the last couple of weeks and was humbled today. Snatched and OHS are NOT my strength!
It was good to get some work in here……as I need it.
Worked with 95#, tried 105, but struggled with form and flexibility. You know it’s a rough one when Bryce says ” I didn’t like anything you did in that complex”.
Managed to get 10 our so complexes in, failing in between. Felt like I was making progress….
It is my last time in for a week or two with the baby coming Monday at the latest.
BTW – good lucy to the folks tackling murph tomorrow (Joe, this means you).
Also, I wonder if we can get a silhouette or your “Gran Chivoux” ( big haircut) on one of those shirts! That would be comedy at its finest!
Some notes:
* I know a lot of you guys are excited that the Nano 2.0s were released today, please hold out on purchasing them as CrossFit Chicago will carry those and the Reebok Olys in house. We hope to get those in a couple weeks (insert Rudy’s laugh)
* Who’s doing the warrior dash? What day and wave?
* For those of you doing Murph tomorrow, please take a couple pics and update us on how it goes.
Snatch complex:
55#
60#
65#
70#
75# f
70# x4
75#
Snatch is one of the toughest things for me to get, but I got some good feedback from Bryce and Kelly today. I felt like I made some good progress.
Strength 8.4
A1: Deadlift 3×5 @133
B1: Jerk 8×1 @95
Conditioning–7 rounds of the following for time:
5 RDL with a shrug
1 Squat Clean
4 Front Squats
50 DUs
13:54
C1: Bulgarian Split Squat 3×4 @60
C2: Kneeling jump to feet 3×3 @BW
C3: Banded Good Morning 3×15 @orange band
@Sexy: What are butpee pullups? I’m really hoping you mean burpee pull ups, but regardless, i still can’t envision them.
Snatch Complex:
In general, it was mental. I couldn’t go from the shrug to the squat without lurching forward. So, I wasn’t sneaking under the bar in enough time from bending my arms in the shrug. I would want to “swing” the bar around my face. I will practice the movement with lighter weights. I totally have the strength– it’s technique.
95
115
125 (Fail 3x)
125
135 (Fail 4x)
135
145
155 (Fail 2x and quit)
Max is 145#