Skill – Rope Climbing
As many rounds as possible in 12 minutes of:
3 Muscle-ups (6 Ring Row+Ring Dips or 6 Banded)
6 Handstand Push-ups
9 Kettlebell Swings (1.5/1 pood)
This time last year… Glenn was chatting about the beginning of our olympic lifting based cycle.
CrossFit for Hope
-Jonny Vu
Thanks to your generosity, CrossFit Chicago members raised $1,050 for the St. Jude’s Children Research Hospital during the CrossFit For Hope event last Saturday. We’re really proud of all the support and we know this donation will make a difference in a child’s life. In total, CrossFitters across the globe donated $1.3MM and that figure may jump to $1.8MM once all donations are in. We wanted to recognize those athletes that brought in friends and family to watch or participate in their very first CrossFit workout. Thanks again and we hope to receive even more participation at our next fundraiser, Barbells For Boobs in October.
I love that pic.
Mondvol paleo meals are available for sale in the CFC main wod room fridge. This week featuring two new entrees:
Salmon Burger ($10) – Grilled salmon burger served with a cucumber, pineapple, grape tomato and serrano chile salad.
Mediterranean Herb Chicken ($10) – Boneless, skinless chicken breast rubbed with a blend of mediterranean herbs and grilled. Served over a sauté of zucchini, yellow squash, red onion and garlic.
Sales are cash-only. The fridge has a Mondvol payment envelope taped to the front so please be sure to place your cash in the envelope if you make a purchase. Note: Mondvol purchases CAN’T be charged to your CFC account so please don’t log your purchase on the CFC beverage sheet. Thanks!
@ Crossfit NOLA New Orleans, LA
Back Squat
3-3-3
245 – 245 – 245
WOD
5rds
10 Front Squat (135#)
30 Double Unders
8:13
I had big problems with my double unders this morning for some reason. All Front Squats unbroken.
2.8 mi swim with Noah (measured with his GPS watch). About 37 minutes, with a couple of rest breaks included.
Today I climbed all the way up the rope for the first time. Twice.
AMRAP (12 mins):
6 Ring Row+Ring Dips (red band)
6 Handstand Push-ups (#25 plate + abmat, then had to put #10 plate)
9 Kettlebell Swings (1 pood first 3 rounds, had to switch #25 back was cramping)
6 rounds + 4 KBS
I also love this pic. TimS breeding the next MattJ.
@ Glenn: Thanks for trying on the extra small shirt…. it now looks like a dress on me!
@Ke$ha- CONGRATS on the rope climb!!!!
Speed work
1 mile warm up
10x400m sprints
3 mile cool down
I love this pic because Connor has all of the dodge balls ready to throw at TimS
Can’t wait to sink my teeth into this one…hopefully I can get my folks out of here before tonight’s Tigers/Cubs game so I can get into the box…ohhhh yeeeah!
What types of variations for hand stand push-ups? Not sure if I can do those just yet…
Strength 4.3
Band Hip Thrusts 100 @ Grey Band
Face Pulls 50 @ Red Band
WOD
800 m Run
4 rounds
50 DU
45sec plank hold
800 m Run
18:58
The backstory of the picture is that Conor didn’t want to run the 1.8 miles at the throwdown. I selfsly agreed to forego the run and keep him company while his parents ran. I think saint is a strong word, but people often call me that.
While I love the pic, I think its cruel to have two pics of Tim’s beard in one week. I miss it.
Strength 10.3
200 Standing Banded Hip Thrusts
Kinda forgot to do the YTLWs
Tried to do the week 4 conditioning with MattJ, Miles and my former friends TimS and Anthony but my calf started to tighten up after the first 800m run and I didnt want to risk it. Probably due to improper hydration last night.
So I did 10.3 and subbed row for run.
4 rounds
400m Row
10 med ball slams
20 med ball twists
10:12
Awesome job on the rope Brooke!
Caption for the above photo:
We’ve been sitting here for 15 minutes and he still has not complimented by beard once. Maybe if I give him another ball…
anyone have an opinion re: barlean’s fish oil?
Rest Week Day 3
Conditioning:
800 m run
4 rounds of – 50 DUs + :45 plank hold
800 m run
Time: ~14:16, I may have finished in the same second as MattJ. But just behind him.
Another nice stroll. First time doing DUs in a workout in probably a month or two, little rusty.
Was able to witness Brooke’s rope climb this morning!
I hope ConorJ is able to see through TimS’ Beard of Sensitivity and realize he truly has no feelings.
@ to the artist formerly known as my friend BrettL – I don’t think it was poor hydration that made your calf tighten up. It was the pizza you ate last night.
@Ke$ha congrats on the rope climbs
@ALL – About 24 hours left for the tank top presale. Presale special is 2 tanks (1 Pink and 1 Blue) for $35. Normally $20 each. Email me if you want to dress like AllDay
@ Anthony – 1. Thank you for acknowledging I’m an artist; 2. I didn’t want to bring up the pizza when so many friends are engaged in the paleo challenge. Obviously you don’t care about other people’s feelings; and 3. If we keep this up GinaP is going to yell at us for improper usage of the blog.
@ALL if you tried on the XS and it was a bit large on you, keep in mind that Glenn did put it on and probably stretched it out by 4 sizes.
10.2
Bench Press – 1×2 @ 105
Pull Up – 1×2 @ BW
BP – 1×2 @ 117#
PU – 1×2 @ 15#
BP 4×5 @ 125#
PU 4×5 @ BW
AMRAPS – BP=9, PU=5
Conditioning
4 Rounds
AMRAP DB PP @ 25# – 27,18,16,14
AMRAP Kipping Pull Ups – 13,10,8,10
AMRAP Push Ups – 18,15,11,10
Wanted to use a 30# DB but we only have one. Pull Ups felt rough, couldn’t keep my grip. Did regular push ups for the first two rounds then put my hands on the older 45# plates for the last two since all the rings were being used by the regular class…
DB Curl 4×10 @ 25#
DB French Press 4×8 @ one 45# DB
Band Pull Aparts 4×20 Black Band
Glenn is there a pic of you with the xtra smallz on? That has got to be priceless. I guess we’ll get plenty of opportunities to take them when you don it for classes all summer so should be fun
So happy that I finally did real handstand pushups in a workout! It’s close to my one year anniversary, so I am thrilled that I actually did them in a WOD. Managed 5 rounds and the rows/dips.
Great picture!
Forgot to post after class this morning…Congrats on the rope climbs, Ke$ha! You made them look easy :)
Subbed 6 dips and 6 rows for the MUs (red+black)
6 HSPUs (45#, metal 10%, abmat)
9 KBSs (1 pood)
Total: 4 rounds, 4 dips
@Ke$ha – awesome job on the rope climbs!!
Missing Chicago and CFC already!
Down in Cincinnati visiting family for a week. Folks at Cincinnati Strength (aka CrossFit Nasti) are hooking me up though. Operation Juggernaut/Strong Like Bull shall prevail. Just keep an eye on my Paleo partner will ya…
Nice job @Megan T and @Ke$ha!
3 banded MU’s
6 HSPUs
9 KBSs (1 pood)
7 rounds + 1 banded MU
Post: Sled pulls #45
@ Fish
They have t-shirts yet? If so can you pick me up one and I will pay you back? I want to support those guys, they were cool when I was visiting them.
Unrelated to anything:
http://gawker.com/5917788/exercise-machines-are-for-cripples?comment=50107348
Bench Press – 1×2 @ 175
Pull Up – 1×2 @ BW
BP – 1×2 @ 195#
PU – 1×2 @ BW
BP 4×5 @ 205#
PU 4×5 @ 20# vest
AMRAPS – BP=8, PU=12 –
On BP I concentrated on what Rudy told me last week, it felt solid.
DB Curl 4×10 @ 25#
DB French Press 4×8 @ one 45# DB
Band Pull Aparts 4×20 Black Band
I also needed to use the 25# due to the DB bandit, should have tried 35# but felt fried from the conditioning.
Conditioning
4 Rounds
AMRAP DB PP @ 45# – 20, 13, 11, 10
AMRAP Kipping Pull Ups – 21, 15, 16, 10
AMRAP Push Ups – 25, 15, 13, 14
183 Reps
@Joe: Yeah Steve always shows people a good time. Didn’t ask about shirts but I’ll let you know. XS?
@ Fish
I had a fatty weekend, better make it a regular small.
Week 10 Day 3 of I’m so fricking tired of eating paleo and being so tired and so sore strength cycle
200 Standing Banded Hip Thrusts with grey band
5 rounds
10 MB slams with 20#
20 MB twists with 20#
400m run with 20# MB
The runs with MB were so uncomfortable!
@ Berry—You might want to check that GPS, because if you swam 2.8 miles in 37 minutes you are a cross between Michael Phelps and Free Willy.
Strength 3.3
A1) 200 Bench hip thrusts–100, 50, 50
B1) 100 Black band face pulls—30, 25, 25, 20
Conditioning: 5 rounds of
500m row
15 20# med ball situps ball against the wall
15 20# med ball slams against wall
16:08. Kept all the rows in the 1:49-1:50 range. MB unbroken.
10 min planks
Rope climb 1 min AMRAP:
3 ascents (and descents, as I am not posting from the top of the rope).
WOD:
Black banded MU’s
Ab Mat + 15# bumper for HSPUs
1.5 pood KB
4 rds + 1 HSPU
@ Brett Raz: Haha! I asked him the same thing! A 2.8 mile open water swim is Iron Man athlete material! Watch out Phelps!
Congrats on the rope climb Ke$ha!
I think I just left my black CFC hoodie. Size small. But I will be back at 9am to pick it up!
Rough day today, a bit overzealous on the ring dips – kicked my arms for the hspu’s – reality check running into the wall with my left shoulder, should have scaled to pull-ups/pushups.
2 rds and 6 ring dips w/ red band (which snapped me in the neck twice – luckily i’m rocking an awesome beard for protection).
Has anyone tried the Natural Whey from Optimum Nutrition ( http://goo.gl/MeBRk ) rather than the regular 100% whey ( http://goo.gl/V6T3p )? Any difference?
Strength 10-2- Bench Press at too much weight (for me)
A1- BP 1×2 #135
A2- Pullup 1×2
B1- BP 1×2 #140
B2- Wtd Pullup- 1 pood 1×2
C1- BP 4×5 #150, AMRAP=6
C2- Pullup AMRAP- 13 deadhang
Conditioning:
4 rounds
AMRAP DB Push Press #35- 20,18, 15, 15
Rest 30 S
AMRAP Kipping Pullups- 15, 15, 11, 12
Rest 30 Sec
AMRAP- Ring Pushups- 11, 10, 8, 6
Rest 1 minute
Total= 156 reps
E1- DB Curl- wanted to do #30, except for the missing one. Started with #35, went down to #25 4×8
E2- French Press 4×8 #25
E3- Black band pull aparts
Great time today. Was jealous of the regular wod-ers, I love HSPU & rope climbs!
Conditioning Day:
5-4-3-2-1 reps
Rope Climb
Clean & Jerk (145#-165#-185#-205#-225#)
Time – 9:59
Spent some time addng the weight to the bar after each round but still this is slow slow slow and it was all in the rope climbs as i still use way too much arms
+
Every minute on the min for 10 mins:
15 kb swings – 2 pood
this got brutal in the last 4 mins but held on
+
50 glute ham raises (30 with skinny band+15 with medium band+5 with medium+skinny band)
50 ghd situps
@Brett Raz — I just said we used Noah’s watch — I didn’t say we believed it! We swam four lengths of 1/4 mile each, which the gps totaled up as 2.8 miles. I prefer the gps version personally, since it suggests I’m heading to the Olympics this year…
Woops forgot the Deficit hspu I did after the kb swings
2 reps Every min on the min for 5 mins @ 4″ deficit
1 rep every 30 seconds @ 6″ deficit for 2 mins
1 min rest
1 rep every 30 seconds for 1 min @ 6″
1 min rest
1 rep every 45 seconds for 2:15 @ 6″
1 min rest
1 rep @ 6″
Last day at Crossfit Markham
5×5 Deadlifts
225×2, 245×2 then back to 225
15 min AMRAP
10 SDHP w/ 1.5 kb
15 wbs (15# not 14#…strange)
400m Run
Almost 4 rounds…finished the run 30 seconds after the 15 minutes were up.
First:
Row 1000M one pull at a time, throw 50lb slam ball at a 10ft target between each pull
14:45 (Adam C finished in sub 10 minutes)
WOD:
3 Jumping MU’s
6 HSPU with a 15+25lb plate
9 KB swings 1.5 pood
AMRAP in 12
4 Rounds + 3 HSPU
Probably could have gone faster but Kenny was next to me and I was admiring his handsome beard.
@ Jamison
Vest came today! I’m wearing it now (and nothing else).
I can second @beery’s comments. If the good people of Garmin and their GPS watches are to be believed, you’re reading posts from 2 of the 4 swimmers of the next 4×100 men’s freestyle Olympic team. Alas, when I plugged the watch in to grab the data, it said we’d swam from Ohio street beach to somewhere on michigan ave and back. So maybe not. But we did actually swim a mile.
And then I did the wod this afternoon, subbing in 6 ring rows & 6 dips for the muscle ups, and one abmat for the HSPUs. Got 5 rounds plus 6 rows…and 2 shoulders that stopped functioning. Good times.
Metcon Rx’d: 7 Rounds
Great 5pm class and coaching by Coaches Val, Kelly, and Randy. @Randy, thanks for that push at the end, probably would not have pushed myself to finish out that last round without you.
Miss the noon class tremendously!!!!! Being a new home owner is pretty darn time consuming! Sorry for my absence!
10.3
A1 Deadlift 1×2 245#
B1 Deadlift 1×2 275#
C1 Deadlift 4×4 + AMRAP 295# AMRAP = 7
This sucked all the energy out of me. I’ve been lethargic all week. I’m not sure if its from a long weekend or eating Paleo or something else.
D1 Hang Power Clean 125# 6×2
D2 Front Squat 125# 6×4
I was exhausted after the deadlifts. My stats said I should have done 190#, but that was definitely not happening. I thought that 135# or even 145# was where I should be, but I kept on failing the second HPC. Disappointing, but I had to keep moving, so I dropped the weight and got through the movements with the allotted rest time.
E1 Conditioning at 85#
5 RDL
1 Hang Power Snatch
5 Overhead squats
3/Leg Step ups 16″ Box
30 DUs
All rounds unbroken but I took my time in between sets.I just didn’t have it in me to hustle tonight.
F1 Grey Banded Back Extensions 4×20
@joel – that’s why you need to hit the 6am…
DL 1×2@150#
DL 1×2@167#
DL 4×5@178# (4th round AMRAP = 6)
Not happy with 6 – I wanted 10. DL’s and I have a love-hate relationship. When it gets heavy I try to hurry through the reps, end up losing my form and then I get frustrated and give up.
HPC 6×2@103#
Front squat 6×4@103#
Original weight @113#. I wasn’t getting under the bar. Attempted 3 HPC and failed. I didn’t have time to play with the weight more so went with 103# which was fine. My ankles, hips and knees need a lot of mobility before squats feel pain free. Lots of rolling in between sets.
Had to get home, so called it quits after HPC/FS.
Nice work tonight Josh! Good job fighting through this one.
@ Alex’s urging, decided to start posting again.
Operation Strong Like Bull
10.2
Bench 1×2 at 63
Pull up 1×2 at bodyweight
Bench 1×2 at 70
Pull up 1×2 at bodyweight
Bench 4×5 at 75
Pull Up 4×5
AMRAP Bench was 10, Pull up was 5
Conditioning 4 rounds with 30 sec rest between each type of movement
AMRAP of DB push press with 20 #’s 10/10/10/10
AMRAP kipping pu 5/5/5/5 plus an extra few sets playing with form with Kelly, thanks lady
AMRAP Ring pushups 3/5/5/5
3×8 DB curls with 15#s
3×8 French press with 15′s
3×20 band pull aparts, red
@Kenny, I use the Natural Whey (tough to tell, I know)…I like it. Haven’t tried their regular stuff, but think the natural is good. I’ve done far more research on this stuff than I care to admit and this is roughly as good as it gets, especially at the price (get it on Amazon). It does have a bit of dairy and some of the ingredients used in Aspartame, but that’s about it.
@Kenny – I used to use both of those products and I still use the Gold Standard whenever I workout at home/beach/park.
I like the 100% Platinum Hydro Whey (http://bit.ly/9C4P4r) now that I’m on the strength program and try to take a serving within 15 min of finishing up so I keep some in my car/box.
Conditioning Day
20 minute AMRAP
Alternating between 225# rack walks and 90#/ handle farmers carry
1 length down, 5 burpees
l length back, 5 burpees
9 total laps
@Kenny, Buy your stuff from bodybuilding.com it’s the cheapest place that I have found.
Also, protein wise, if you aren’t afraid of a little sugar, I haven’t found anything better than Syntha-6 (BSN). It’s the only protein that I have tried that I truly enjoy!
CF Finish First
21-15-9
Push Press @ 95
Ring Push Ups
Time 4:27
Used my conditioning day to do this metcon.
No muscle ups for me, still nursing an injury so I am trying to keep of with Jamison and his vest usage.
6 strict pullups, 6 plyo push ups #20 vest
6 Handstand Push-ups – #20 vest, excluding last 6 reps.
9 Kettlebell Swings 1.5 – #20 vest
6 rds, 6 pull ups.
Missed doing these metcons , thanks Randy/Val awesome class!
Metcon 8 rounds + 1 MU
WOD:
3 MU’s w/ black band under my tush
6 HSPU (no kipping) with one abmat + 15#plate
9 KB swings w/ 1 pood
Need to work on staying in my heels and not my toes on the KB swings.
5 rounds + 3 handstand push-ups. HPSU were my kryptonite here. Did them with one abmat and a 15 pound plate. I need to move my hands out wider, so my head doesn’t need to go as far to get to the ground — even with the abmat and plate, I’ve got too far to go. Seems simple, but I just didn’t do it here. Also need to continue to focus on keeping my core tight and my chin tucked.
MUs: 3-3-(2-1)-(2-1)-3-3
HSPU: 6-6-6-(4-2)-(2-2-2)-(2-1)
KBs: all unbroken
5+4HSPU
HSPU were kipping even though Glenn apparently said to do strict. JK no listen good.
MUs were mostly no-false, chained 3, then got some 2s, and the rest 1s. Good fun doing MUs again and worked out some kinks in form/technique.
@ Beery, 6am. Too early for me brother! You guys are a different kind of animal.
As many rounds as possible in 12 minutes of:
6 Ring Row+Ring Dips (orange band)
6 Handstand Push-ups
9 Kettlebell Swings (25#, I think)
4 rounds + 6 ring dips
7 rounds flat
With my bad shoulder, was able to do the first round with chained muscle ups (bent arms) and half depth HSPU’s. But after that had to do jumping MU’s and dumbell push presses; thanks for the quick mod Randy. Had to jump a little past the usual bottom of the dip to save shoulder.
NEED TO START REHAB!