Please join us today for the Christopher Wheatley Memorial WOD. Click here for more details!
***Join us tonight at the box for Glenn’s “See-ya-later” get together.***
Teams of 2:
31 minute AMRAP of:
8 Burpees/Person (Alternating)
9 MB Sit-up/Person (Partner Hand-off)
10 MB Overhead Tosses/Person (20/14) (10′)
400M MB Run (20/14) (Run together, split as needed)
This time last year… Glenn wrote on the SMARTE Goal Setting and Process.
“The Keg Buster”
-Adam Bartch
What is it?
It is a fundraiser for the Wounded EOD Warrior Foundation (WEODWF). We will perform the Navy Explosive Ordnance Disposal’s Physical Screening Test but slightly modified for Crossfit. There will be different categories for competition and awards will be given to the top three in each category.
So what is Navy EOD?
It is a job of protecting and saving lives from any type of explosive hazard. These hazards can range from an Improvised Explosive Device (IED), an underwater mine, nuclear weapons, or chemical/biological weapons. We work in any condition and anywhere.
What does our Badge Represent?
Called the Crab
The Wreath
Symbolic of the achievements and laurels gained minimizing accident potentials through the ingenuity and devotion to duty of its members. It is in memory of those EOD personnel who gave their lives while performing EOD duties.
The Bomb
Copied from the design of the World War II Bomb Disposal Badge, the bomb represents the historic and major objective of the EOD attack, the unexploded bomb. The three fins represent the major areas of nuclear, conventional and chemical/biological interest.
Lightning Bolts
Symbolize the potential destructive power of the bomb and the courage and professionalism of EOD personnel in their endeavors to reduce hazards as well as to render explosive ordnance harmless.
The Shield
Represents the EOD mission – to protect personnel and property
Why this means so much to me?
Just about 8 years ago, to this day, I joined the US Navy EOD Force. This career path has molded me to who I am today and I owe everything to my fellow EOD brethren. But with this job comes an inherent hazards and risk. A risk that we know is there but we still carry out our mission. Some great EOD technicians have been hurt or killed by these hazards and their way of life has changed immensely. So I wanted to come together as a CrossFit Chicago community and raise money for this foundation that provides assistance to our Wounded EOD Warriors and their families in the hardest times of their lives.
What’s the workout?
“The Keg Buster”
10 min row for calories
10 min rest
2 min max push-ups, Chest to deck
2 min rest
2 min max sit ups
These could be as fast as possible without being strict
Can rest in the down or up position
2 min standing rest
Max pull ups (1 Attempt) no time limit
Kipping or Butterfly
10 minute rest
1.5 mile run
3 laps of the 800m route
Scoring and Prescribed
Scoring will be done in accordance with the Navy EOD screen test grading chart
Going Prescribed
Pushups are conducted on the toes
Sit ups are done without an abmat
Pull-ups are unassisted
Wearing body armor or a weight vest is encouraged
The Categories:
Overall with body armor
Combined Male and Female Category
Done as prescribed
Top three Male Athletes w/o Body Armor or weight vest
Done as prescribed
Top three Female Athletes w/o body armor or weight vest
Done as prescribed
Top Co-Ed Team (2) w/o body armor or weight vest
Done as prescribed
There will be a donation box for any cash or check donations. Awards will be handed out at 1200pm and maybe a little after party of Bags and beer.
Hooyah!
http://woundedeodwarrior.org/
http://www.eodmemorial.org/
http://www.navy.com/careers/special-operations/eod.html
Upcoming events:
Today: Wheatley Memorial WOD and then Glenn’s See ya Later BBQ at 7:30pm
Tomorrow: Jake’s rooftop fundraiser (http://www.crossfitchicago.com/archives/8194)
8/12: Yoga with MelissaD: http://www.crossfitchicago.com/archives/8219
8/18: The Keg Buster event
Also guys, we’re putting together a men’s only poker event for a Friday in September. If you’re interested in attending, please let me know and I’ll send you details on location, date, and cost. Email Title: “MOC POKER EVENT”
Ladies, we haven’t forgotten about you. We’re looking at a Bottle and Bottega event for Friday, August 31st. It’ll be about $45/person for 3 hours of studio time and you get to go home with art. Please email me if you’re interested.
Email Title “WOC Bottles Event”
Version 2.0 of the strength cycle is up on http://www.crossfitchicagostrength.blogspot.com
Only thing to consider if you are doing the Olympic Focus, is that you’ll need to attend a mandatory coaching session on Tuesday and Saturday. If you cannot attend, you need to do the barbell focus for that day. So, you’ll need to plan accordingly.
Tuesdays with Rudy @ 6am, and evening classes
Saturdays with Bryce @ 10&11
Hopefully, the Rx tests gave you all an idea of what your weaknesses are. If deadlifts or front squats were a deficiency and you can commit to the schedule the program is for you. If the overhead squats were your biggest issue, you need to work on your shoulder mobility, and likely your hip mobility.
Email bryce@crossfitchicago.com with any questions.
Average improvements through the last strength cycle, 2.0 week 1 are on: http://www.crossfitchicagostrength.blogspot.com
Summary
Back Squat
AVG Increase
28.06lbs 10.82%
Bench
AVG Increase
25.66lbs 16.40%
Deadlift
AVG Increase
52.07lbs 17.22%
Press
AVG Increase
14.62lbs 11.66%
Overall AVG 30.53# 14.14%
Version 2.0 of the strength cycle is up on http://www.crossfitchicagostrength.blogspot.com
Only thing to consider if you are doing the Olympic Focus, is that you’ll need to attend a mandatory coaching session on Tuesday and Saturday. If you cannot attend, you need to do the barbell focus for that day. So, you’ll need to plan accordingly.
Tuesdays with Rudy @ 6am, and evening classes
Saturdays with Bryce @ 10&11
Hopefully, the Rx tests gave you all an idea of what your weaknesses are. If deadlifts or front squats were a deficiency and you can commit to the schedule the program is for you. If the overhead squats were your biggest issue, you need to work on your shoulder mobility, and likely your hip mobility.
Email bryce at crossfitchicago.com with any questions.
I can’t wait to start the new strength cycle 2.0!
I will be out if town for a while and will miss CFC greatly!
I will be looking to start strength cycle 2.0 around Labor Day!
Now let’s get wrecked today for the Memorial WOD!
Are both these workouts for today?
Today’s workout is the Christopher Wheatley Memorial Workout. The Keg Buster Workout will be next Saturday.
Entire wolf pack at 6am. Brett L nearly wet himself with excitement.
WOD Rxd w/ Brett L
6 Rounds + 20 sit ups
@Brian sorry couldn’t be there today brother but cracked this out in Basrah with my buddy in the baking sun.
All exercise completed with #25 body armor on as sub to med balls we dont have.
Completed- 4 Rounds and 300m run,
8 Burpees(alternating)
10 Medball #5(handovers)
10 #105 push press
450m run(51 celcius today)
I really pushed my body to the limits today and it showed both of us were hurting.Burpees with body armor not fun.
Hope to see you all soon, Dougie
Great class this morning. Tried to comfort Bryce as he adjusts to his new beard trimmer.
Memorial WOD, Rx’d w/ MattJ:
7 rounds + partial run
Nice and steady throughout. Had about :30-:45 left on the clock as we finished the situps on Round 8–had to finish the run. Matt took the brunt of the med ball runs here but I finally got the hang of them by the midpoint. Great workout to honor Chris.
Props to new 6am’er Libby and GinaP at the 7am for cranking this out on their own.
8 x 800m run, :70-:90 rest b/w
Splits were 3:08-3:11 for the first 6 then 3:02 & 2:51 for the last 2. thought I might fall off a bit more than I did so next time I’ll push to keep the splits right around or just under 3 mins a piece. Ran with a few rabbits and it definitely helped having other bodies in a close vicinity vs going solo. Felt recovered for each interval and only really hurt for that first :30 after the runs
3 mile warm up
8×800
between 3:07-3:16
Rest – about 90 seconds… until my HR was back at 120 bpm
1 mile cool down – leisurely
To help clarify, the WEODWF workout is on 18 August 2012. The workout will be scored and if you wish to compete in either the body armor division, top male and female, and Co-Ed team(1 male and 1 female). If you have any questions about the fundraiser or wish to help setup and help out please email me at Adam.bartch at Mac dot com.
Awesome workout with Jenelle!
Finished 6 rounds and 20 throws. We finished throws right at 31:00, so we did not run.
Felt pretty good with runs. We did a few extra burpees since we thought we needed to do 10. Props to Jenelle for working through the throws, her shoulder is still a little salty.
Like Anthony said, great job Libby!
Metcon w/ Tim Handsome – 6 rounds + 20 situps.
Alexa: thanks for the Garrett popcorn fun-time snack!!!!
Gina: (deeper voice) thanks ;)
Who is Art? For $45 I’m worried he’s not that hot.
@ MegRaz: I just died laughing out loud at work. Thanks.
Excited to the point of giddiness over the next strength cycle. Getting a new log book today.
The Keg Buster is going to be awesome and definitely for a good cause. Navy EOD are some seriously badass men :o)
Thanks to a couple members bringing it to my attention that the WOC event is on the Friday before Labor Day. We’ll reschedule for a Friday in September. Just let me know if you’re interested in an event like this.
@MegRaz – you’re too funny
8 rounds + 7 burpees with the wall as my partner! :)
BrettL, thank you for letting me feel up your manboobs….they were a lot more solid than anticipated.
Thanks to my great partner Liz, you rocked that ball run!!!
@Glenn, I thought i’d see you this morning to officially say goodbye, but no such luck. Again, wish you the best and see you in January.
Gina P getting X rated at CFC……I like it!!!!
For $45 I’d expect someone with a 10+ min Annie time or Joe P. ( sorry joe I don’t know you that well but this seemed too easy based on old posts.)
Friends!
So, I have on the Smoq brisket/pulled pork/chicken list:
Alex N
Ali G
Abbey C
Meghan/Ben
Susan H
Adam
Elizabeth P
Kitty /Kitty’s hubby (please remind me of his name!)
Carolyn T
Rudy
Anita T
Carrie H
Carlo
Emi
Kristin B
Brooke B
George K/Kelsey (Glenn’s friends)
Tim R
Joy B
Jean J
Matt K
Glenn
Anj
I ordered 9lbs of brisket, 8lbs of pulled pork, and 4 chickens,as well as cornbread. Cost will be roughly $15-17 a person with all these people. If there are more that want to jump in, I think we have enough food but still let me know as I can probably make changes up to 2 or 3 today. I will leave a can on the table by the food, just please throw some cash in there. :=)
The small grill will be available if you guys want to come by and grill your own food as well!
Now, who has some CRJ and other music we can throw on the speakers and have a real party??!!
So thats what you ordered for Glenn, whats everyone else going to eat?
Sorry, I can’t stick around tonight. Have to split after the partner WOD. Enjoy the party….
@Glenn – We’ll miss you…well except on the weekends when you’ll be here coaching…kind of like how you do when you’re teaching during the school year. Wait, what’s really changing? Whatever, any excuse for bags and BBQ.
Good luck at ND, maybe you can help make their football program relvant again…sorry ND fans but you know it’s true, what have you done since Rudy? You’re the college football equivalent of the Cubs..sorry Cubs fans but you know it’s true, your the MLB equivalent of JoeP.
@ Woody
Why don’t you drop a few ethnic blasts or Jewish jokes? I don’t think the blast radius was big enough on your last post.
Anj are the cupcakes still on the menu? Don’t take them away please!
@Brett Raz
My next post will reference Bryce’s beard and “Call Me Maybe”, all that the 6amers hold sacred. Speaking of a Nooner ripping on a 6amer, isn’t it about time for a Throwdown? I say Marginals v. Everyone else. I know everyone one of Marginals is grinning just thinking about it.
@ Woody: If I can recall, the Nooners never actually made the 6amer’s “pay up” on the throwdown bet… (this might bite me in the butt for bringing this up)
I’m clearly not working very hard right now. Eh.
If anyone is interested, there’s a CF competition tomorrow at CF Huntley. There’s RX and scaled individual WODs and I’ve seen the WOD list and nothing is extraordinary difficult. A good one to get your feet wet and meet others in the CrossFit community. 6 WODs under 7min each for $40.
I’m heading out there around 6:30am and can drive. It’s for a local school so it’s for a good cause.
http://www.facebook.com/pages/CrossFit-Huntley/121798657894557?filter=1#!/photo.php?fbid=478236742203824&set=a.189112474449587.54317.171694036191431&type=1&theater
@ Alex,
Yes, cupcakes are still on the menu but I didn’t include those in the cost for everyone! Those are my treat. I ordered 6 dozen mini cupcakes!
Jumped in during the 7am class today and partnered up with Kate M. We wanted to join the other RudyFit ladies for the metcon!
7 Rounds plus 20 MB sit ups
The 400m runs with the med ball were definitely challenging. It’s amazing how light your arms feel when you hand that ball off to your partner.
Nice day for a running wod though, a little rain never hurt anyone!
Did this workout with Dylan (my bro). Worked really well together, and stayed at a constant pace the whole time– each round averaging around 3:50. We ended up getting 8 + 10 burpees. This was a nice one!
@ Meg Raz
First of all, for $45, you can get a whole lot of JoeP… I’d go into further detail, but I like your husband and would not want to disrespect him… also, side note: I’ve seen us both without our shirts on, and as a fully straight male I would stick with what you got.
Secondly, I am a firm believer in never apologizing for a joke, not ever… especially when I am in the target, you made a good jab, stick with it, if people do not get it then they are not your target audience. Plus, I have thick skin… like, really thick skin (and amazing hair with a brazenly gorgeous smile).
@ Adam B
1998 called and it wants its email address back, mac.com? Really?
@ Woody
I will take a ballpark full of attractive girls wearing tight t-shirts any day over a team that can actually play decent baseball (which is a dumb sport to begin with). At the end of the day, if the team wins or loses I do not care, but any day I get to talk to some pretty ladies it goes down as a victory in my book.
@Anjali, my husband’s name is Leonard.
Did this with McMuscles and was :13 shy of 7 complete rounds. Damn! But we did chat a bit on the middle runs of how much it sucks running with a MB and how amazing those firefighters are for doing what they do! We kicked it up a notch after that.
Thanks Brian for reminding us of the fallen, but definitely not forgotten hero. RIP Christopher Wheatley.
Deadlift, 6×5 reps @ 367#, last set amrap -1 = 15 reps
Press, 6×5 reps @ 138#, last set amrap -1 = 11 reps
Front Squat, 3×5 reps @ 185#-215#-245#
Good Mornings @ 135#, 4×12-15 reps
Reps – 12 (feet shoulder with),12 (feet x-wide),12 (feet together),14 (seated)
Partnered with Jonny for the Wheatley Memorial WOD. What a great crew of CFC folks and the firefighters at the noon class.
We did 6 rds+ 5 mb tosses
It’s wasn’t as difficult as it was a grinder. 31min is a haul, and Jonny’s shoulder getting a little salty’ the runs we’re interesting.
This was a lot of fun and well put on!
No can do on the Glenn sayonara! Have fun
Damn good smack talkin’ boys.
Hey guys,
Heading to California this weekend. Any good box reccomendations in Hermosa Beach or Bel Air ?
- Fresh Prince
Wheatley Memorial WOD – Rx: 6 rounds + 8 MB situps
Team Scamble…Alisara…Gamook were neck and neck with John G and VuBok and took them over in the last run but somehow they stepped it up and got to medball tosses.
Being able to do this with the firefighters was the best part of today. Amazing job guys!
Brian – Thank you for organizing this and for making sure we don’t forget those who have lost their lives in the line of duty.
So good to see Coach Liz today, too :o)
Loved today’s memorial WOD. Thanks Brian for putting this together :)
Partnered up with Firefighter Lou! We got 5 rounds plus 1 MB toss @ 20#. My favorite part of the workout was having casual conversation/catching up with Lou during medball situps, despite the fact that he was overheating and completely exhausted in his fire gear. I could not even imagine having that gear on throughout ANY workout let alone a 31 min AMRAP. WELL DONE! Sorry for being a little relentless ;)
Jumped in the 11:00 class with LizB randomly dropping in today, and one of about 30 athletes who joined CFC before me. We were just short of finishing the 7th round with a 10# ball. Good times, and great to see a huge turnout for the noon class today!
Showed up for the 11am class this morning. Really nice time to be at CFC. Glad they added it. I partnered up with Zach this morning and we got a solid 7 rounds + 4 burpees completed using the 20# medball. It wasnt bad its just a long WOD. Great to see all the firefighters at the noon class.
Was the odd girl out this morning, so I did this WOD solo, but I had a great workout! Finished 7 rounds with about 2 seconds to spare.
Thanks for the warm welcome @AllDay (Anthony) and @Brett L!
Is there still going to be a 7PM class today? I’d like to try to get the workout in today before heading over to the BBQ if possible. I can maybe make 6 if not…
WOD today in France. 3 rounds for time: cheese course, bread, white wine, fish course, lamb, red wine, cheese course again, dessert, wine. You will not believe the extra poundage around my middle. Please don’t stare in shock and horror when I return, Just welcome me back, no judgment….
Partnered up for the Memorial WOD with Jack today. We finished with an even 7 rounds, jogging through the door with about 3 seconds to spare on the last set. Congrats to some of the first-timers who were in the 5pm class today – Welcome to Crossfit Chicago!
@Drew No disrespect intended on those missed high fives during the run. I was just saving my arms by dragging my knuckles on the ground while I ran without the ball.
4pm class with with none other then the legend himself, my boy, Mike T!!!!!
Mike pushes me so hard and doesn’t let me stop! I need that.
We decided on the 30 pound MB, I wore 20 pound vest and Mike carried that 30 lb MB on all the runs and it was impressive!
Burpees in a 20 pound vest hurt really bad, situps in the vest wasn’t too bad and the throws is where I tried to slow down my breathing. Running wit an extra 20 sucks!
We were just shy of finishing 7 rounds!
2 and half hours post wod and I am still shaky, hip flexors are totally destroyed and whole body aches!
Loved this WOD! See ya all tomorrow for my final wod at CFC for a few weeks.
@Ben, CrossFit South Bay is a pretty awesome place.
@6amers – Ke$ha makes a good point…double or nothing?
Did this one sans partner and sans med ball. I thought about bringing Chompers the Cat with me since he weights about 15# but decided against it since there is a dog park nearby.
Warmed up with double unders!! Yes ladies and gents you read that right! I did 24 in a row!! Then a bunch of sets of 10-12s.
Memorial WOD:
5 rounds plus 100m run.
Subbed regular sit ups and lunges for tosses
Post:
3 sets of 30 second handstand holds
And 10 attempts of handstand walks in the nice nice football field turf.
@Ben. I am w/Rudy, Crossfit south bay in hermosa beach is great!
Thanks to everyone who came out tonight! it was a great send off. Thanks especially to Anj for putting it all on. I’m headed out tomorrow, but I’ll see you all soon!
@rudy
Thanks for the reco. Heading over there in t minus 8 hours for a good ass whooping
Partnered with Josh Radin, made it through 7 rounds +10 burpees… he totally carried me on the runs, although the first three rounds I have never run so fast in my life.
Partnered with MaryKate at the 5 pm — Rx Hero workout on her very first day of Crossfit! 6 rounds, 3 burpees, and she never let up for a second. Awesome job, MaryKate and welcome to CFC!
Got this one in with DanP at 7:00
6 rounds + 20 Overhead tosses and made it just down the ramp as the clock hit 31:00. Finished the run anyway.
Got this in on Sunday with Eric and Matt
6 rounds even
Worked on OHS after class. Got up to #115 without too much pain or difficulty (which is a big improvement for me). Need to work on balance at the bottom and staying on the heels coming out of the hole. Doing some wrist mobility made a huge difference.
Got this one in at the 6pm Men’s Only Class and partnered with JeffA. We used a 30# ball and we were 200m short of 7rds.
Felt better than expected with this one. Partnered with John. we got through 6 rounds and 9 MB situps