Rest day/make ups
This time last year… we were talking about the CFC White Sox Tailgate.
Chocolate Raspberry Smoothie
-Erin O’Brien
2 servings
1 banana, peeled, cut into chunks and frozen
½ avocado
¼ cup coconut milk
¼ cup water
3 tablespoons unsweetened cocoa powder
¼ cup fresh raspberries (could substitute frozen)
Combine all ingredients in a blender and blend until smooth. Feel free to add more water if you prefer a thinner consistency. Pour into two glasses. Enjoy!
LAST CALL FOR MONDVOL! Any unsold Mondvol meals will be removed from the fridge Thursday by 7pm.
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. Please be sure to place your cash in the Mondvol envelope taped to the front of the fridge 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!
Monday’s WOD:
3 Rounds for time of:
10 Toes-to-Bar
10 Wall Balls (10#)
10 Burpees
800M Run
20:53
I couldn’t string TTB so had to do them in singles which slowed me down. Nice cardio workout. First time doing a workout with Gina so was curious to see if I could keep up. She went heavier on the WB and smoked me on the runs….yea, no way I even came close but it was fun trying.
@ Alex – I was messing around on the rings yesterday and came up with this…
1 MU
1 Toes to Ring
1 MU
2 TTR
1 MU
3 TTR
etc… in an increasing ladder of TTR to see how many rounds I could go without coming off the rings.
I could only get through 5 rounds and afterward immediatly thought I wonder what Super Man Alex Nettey could pull off on something like this?? If it ever fits into your programming, post to the blog and end my curiosity…
Maybe this will turn into some type of weekly – How can we challenge Alex Wod??
@Jeremy K. I second the “Challenge Alex WOD” idea. There needs to be some ground rules – like your WOD must be something you can do (your WOD is a great example). This way we could all do it and see how close we can come to Alex. It would be fun to watch Alex do King Kong with Walls but there is no way for most of us to see how we stack up…when I say stack up I mean how close we can come to jumping as high as Superman flies.
There is nothing that I can do better than Alex. Triple clap push-ups? I bet he can do quads…
WOD FROM HQ LAST WEEK
1600M RUN(SUBBED WITH ROW)
150DU
50 BURPEES
800M RUN(SUBBED WITH ROW)
100 DU
35 BURPEES
400M ROW(SUBBED WITH ROW)
50 DU
20 BURPEES
TIME=36:10
What can I say this was hard covered in sand by the end did burpees and DU outside. DU sucked today sets of 15/20, burpees sets of 5 throughout so not too burn out to quick didn’t help Burpees are soul killers, overall a good work out though, relieved some stress and was happy with my time, not great but getting better.
Jeremy what you came up with is a like a Ring Strength Series and those bad boys are legit at building gymnastic endurance. By just combining a few movements like mu’s, l-sits, skin the cats, levers, ttr’s, in succession w/o coming off the rings etc you can become an absolute monster with the midline and upper body so i appreciate the reminder to add those to my training again.
As far as challenges i’m all for it just fire away. i’ll report results of the mu-ttr ladder maybe tmro as i’m chillin today
This time last year…I was making fun of CrossFit.
Reminder that the tank pre sale ends today at noon. Email me for yours.
Thanks Alex, good info and some good ring moves to keep in mind.
Like you mentioned, the MU-TTR ladder was suprisingly brutal on the mid-line. My mid-line definitley got fatigued before my upperbody/grip, which is why I dont think I could hit the transition back into another MU after the 5 set of TTR.
@Alex – Lay out the ground rules for us, including any excluded exercises. How’s your swimming coming along?
Jonny, can you confirm you put one aside for me please pal ?
Reverse Muscle Up? Good lord I have so far to go…
http://gymnasticbodies.com/category/still-rings-2/
I started laughing out loud when i watched this when i thought of how much strength and control it must take.
Jeremy & others this website – gymnasticbodies.com – has legit gymnastics wods if you’re ever interested and need ideas.
swimming is allowed Beery – I need to be pushed to do it. Reverse muscle ups though….give me 2 months ha
On the road: Portland, Maine
Did this outside and in the hotel parking lot! What a bum….
Main site WOD from Tuesday
1600m run/150 du/50 burpees
800m run/100 du/35 burpees
400m run/50 du/20 burpees
Time: 31:00
Runs: 8 min/pace.
Du: 35/50/50/15, 50/50, and 50
Burpees: 5×10, 12/12/11, 2×10
Used my hrm/gps watch for my runs. Did burpees in the grass ,which gave me some wrist pain, with the overall softness. Jump rope shredded up from the impact on pavement. I felt like puking going into the last round. Could definitely minimize my burpee breaks in between sets to cut some time out. Otherwise, a good cardio burner on the road before departure time.
Strength 10.2
A1 Bench Press 1 x 2 – 68#
A2 Pull-up 1 x 2 org band
B1 Bench Press 1 x 2 – 75#
B2 Pull-up 1 x 2 org band
C1 Bench Press 1 x AMRAP 12 – 80#
C2 Pull-up 1 x AMRAP 6
(Just realized I fudged up C1/C2 , did only my AMRAP and forgot the sets before..hooow!??)
Conditioning
4 rounds for total reps (1 minute rest between rounds):
AMRAP DB Push Press @20 (20-16-16-20)
rest 30 seconds
AMRAP Kipping Pull-ups (8-7-7-8)
rest 30 seconds
AMRAP Push-ups 2/ blk band (goodbye using shoulders..7-7-7-7)
rest 60 seconds
Total Reps: 130
E1 DB Curl – 4 by 8 @ #20
E2 DB French Press – 4 by 8 @ #20
E3 Band Pull Apart 4 x 20 red single band (shoulders dooown)
Alex – Didn’t know reverse MUs existed. That was amazing to watch.
Thank goodness Alex is my partner for the paleo challenge!! Any MU’s in the team WOD are all your’s Alex!!
Hey.. What ever happened to fireman Gabe?
@ meg raz
Sadly, I think Fireman Gabe quit. He was going to run the Ragnar race with us but couldn’t go. Hopefully one day he will come back to the family. 3 cheers for gabe.
@ all in crossfit chicago
Today I did my very first muscle up workout RX. I don’t know how and I don’t why but the muscle ups just clicked. I did -
12 min cap of,
3 muscle ups RX
6 HSPU – not RX – 25lb plus pad (my shoulders are very tight)
9 KB – 1.5 pood,
5 rounds – and got to HSPU (4)
I would to say special thanks to coach Kelly and coach Glenn. Today was a huge step in the right direction. Hopefully one day I can compete at the level everyone else is at. I have come along way (45lbs ago) and it has do with the coaches, environment, and the people at cross fit chicago, also the man who introduced me to cross fit, my BFF Brian C. Boom! Now I need a nap.
@Lou, congrats my friend! What a huge accomplishment! You have come a long way in a short time (seems short). You’ve literally worked your ass off! You’re an inspiration! Xo. Tell Gabe he’s missed!
Congrats Lou!!! You have put in a ton of hard work to get where you are! Great job!
@ Lou
Nice work! That is awesome.
@ Drywall
Feel free to start writing again anytime. If you need to brainstorm topics let me know.
13 days since last in the box and i am losing my mind. Need more sleep.
Active Rest Day.
Sooooo…Did a Hero WOD
Michael
3rds
800m Run
50 Back Extensions
50 Situps
25:22
Didn’t have time to come into the box today so I did this in my basement gym on a treadmill…yuck.
Post
Dumbbell Press, untimed
35# x 50
30# x 50
25# x 50
20# x 50
15# x 50
10# x 50…ouch
Active Rest Day
20 minute amrap
185 pound back rack walk across floor to opposite rack
5 burpees
185 pound back rack walk across floor and rack
5 burpees
Farmers carry 50 pounds across floor
5 burpees
Farmers carry 50 pounds across floor
5 burpees
That is one round
5 rounds + second farmers carry across floor; just missed 6 rounds
Weight was light and felt light BUT the burpees killed
Fun little sweaty mess! Thanks Glenn!
Woohoo Lou! Way to go buddy!
My day was not so hot…let’s just say either:
A) I am old and need a good rest day
B) The 1RM calculator is way off
C) I did not eat enough fat today with almost no carb intake.
D) I have not had enough sleep the last 2 nights
E) All the above
F) None of the above I am just a wuss.
1X2 DL 266.5
1X2 DL 297.5
4X5 317 – Here is where it all went sideways
1st set 5X
2nd set couldn’t get the bar off the ground – got some coaching from Rudy and ISAIKI
retried 2nd set X2
3rd set X2
4th set F
275 AMRAP = 2
At first I was excieted because I did 3# under my original 3RM 5 times and felt good but when I got back on the bar I just had nothing.
Did a couple HPC and FS and called it a day, I was beaten by the weights today…I think I heard them laughing at me as I walked out with my tail between my legs. We’ll meet again weights…Oh yes, we WILL meet again!
This is why I love CFC so much! Lou absolutely killed it today @ noon, coming off Ragnar, running nearly 10 extra miles more than he had planned in brutal heat, followed by back to back shifts @ the firehouse. Jim W. got his first 2 muscle ups ever @ the 9am today. All of the coaches, this awesome community…..you all motivate & inspire me every day to work harder to get better, to fight when I feel like quitting.
Jamison 300 reps of db presses? What was the occasion that caused you to do such a torturous thing to yourself? And why not just do 100 thrusters and get to use your legs?
Tuesdays WOD
3×10 Backsquat at 185.
5rds at 155. ~7min
Failed somehow on my last hpc and stood around for about a minute wondering if I Cameron Fry’d my thumb. I didn’t, so I picked the bar back up and redid my last round.
Kelly kindly informed me that my fs sucked today.
i did. i really did! XO
yay, lou! v-spicy indeed!
interesting how things are so different … and sometimes, somehow they’re still very much the same.
Nice job Lou!!!!! Strong work brother!
Way to go Lou! Who doesn’t love them some Lou??
Strength 10.4 today- aka Oh Shit this is heavy
A1- DL 1×2 #255
A2- DL 1×2 #285
A3- DL 3×5 #300, 1xAMRAP #300=6.
None of the heavy ones felt good today, for some reason I couldn’t find my form. Bryce agreed. I don’t think I hurt myself but this was not my usual form. On the bright side this is heavier than I’ve ever deadlifted, and #5 above my initial 3rm. I guess this stuff is doing something.
B1- 6×2 Hang Power Clean (called for #193), did #135
B2- 6×4 Front squat
Conditioning
5 rounds:
5 Rdl
1 Hang power snatch
5 OHS
3 single leg box step ups per leg (“12)
30 Double unders
No idea how long it took, I couldn’t push that hard, was just too damn tired.
Post: 2 Motrin.
5k run: 23:58 (pr of 1:35)
Thanks to spitfire for the extra running help, as usual…
Congrats Lou! That’s awesome!
Bench press
275×2 for 5 sets
Bat wings
2pd 15s every minute on the minute
Single arm press
1.5 pd 2-3-5 for 3 sets
Complex A (row,clean,fsqt,press,bsqt,gd morning)
3 reps each, 135,155,175 (really starting to get curious what I can 1RM press)
High Rep back squats
45×5
135×5
135×10
135×50 (This was way harder than I expected/wanted it to be)
2.5 hours later
1RM power snatch 220! PR!
185 Power snatch
Every :30 for 18 reps (was going to go to failure but form started to really break down)
Every minute on the minute until failure.
7 reps
Felt pretty good while I was working with these but afterwards back started to tighten up a bit. Still super fun.
@ Lou – Congrats! I watched you hit those MU’s today and seriously thought you’ve had them for a while. They looked as comfy as a pair of old fuzzy slippers. You made em look easy. Way to go.
Did Tuesday’s WOD today
3×10 BS @ 105#
1 PC/2 HPC/3 FS @85#: 5:09
Everything feels really hard lately. I think I need more sleep. Did Wednesday’s workout with poser muscle-ups and it was really tough to get my head touching on HSPU today. 2 Rds + 4 HSPU in the end. Thanks to Rudy for the help with muscle ups.
@Lou- You rock buddy!!!
@Logan- Hey now- I never said they sucked at all; just not low enough!
@Lou- MU, RX bro way to go that is mega I look forward to some tips as I am still a way off the MU gang.
@ Logan, I wrote this regularly when I first started blogging, Kelly is Psychic anytime I do poop form she is watching, Kelly “Sees All” !!!
Strength 10.4
A1- DL 1×2 #240
A2- DL 1×2 #265
A3- DL 3×5 #285, AMRAP 13 reps
B1- 6×2 Hang Power Clean 135-145-155-155-165-165
B2- 6×4 Front squat
Conditioning
5 rounds @100#
5 Rdl
1 Hang power snatch
5 OHS
3 single leg box step ups per leg 16″ box
30 Double unders
9:20
First time OHS didn’t feel horrible.
Strength 10.5
A1 Press 1×2 85#
A2 Bent over row 1×2 85#
B1 Press 95# 1×2 95#
B2 Bent over Row 1×5 95#
C1 Press 100# 3×5 + AMRAP = 8
C2 Bent over Row 100# 3×5 + AMRAP = 11
D1 DB Incline Press 40# DBs 4×12
D2 Weighted Chin Over the Bar Hold 1.5 Pood 3x, 1.25 Pood Last Round.
E1 Conditioning:
25-20-15-10-5
Push Ups
Kipping Pull ups
9:20
This was more broken up than I thought it would be. My arms were shot.
F1 4×20 Black Band Pull Aparts
12 min cap of,
3 muscle ups – 6x ring row, 6x ring dips
6 HSPU – 45lb plus 2x pads
9 KB – 1 pood,
5 rounds – got to KB swings
I need to push myself a little more. The ring rows were really tough for me :(