Classes will be held in the new space!
10 Rounds for time of: (~60% of 1RM Back Squat)
1 Squat Clean
1 Front Squat
1 Split Jerk
1 Front Squat
1 Split Jerk
Barbell complex must be unbroken each round.
This time last year… Ryan wrote about his CFC Experience.
CrossFit Family
-Terry Levin
Three years ago, on a whim, Jared and I walked into Crossfit Chicago—in an attempt to escape the “globo-gym” experience. Never turning back to our old ways, Jared and I continued on our CrossFit addiction, soon luring my other son, Dylan, into the craze. Naturally, it didn’t take long for CrossFit to become not just simply an exercise program, but a true part of our family life.
Because of their respective sports and busy schedules—Dylan a swimmer and water polo player, Jared a rower—we would use the weekends as designated CrossfFt time. Every weekend we repeated the same routine, and regardless of late nights, homework, other obligations, etc., we would always wake on that Saturday and Sunday morning and go to CrossFit as a family. Luckily this summer the boys were home more, and we were able to really spend a lot of quality time together at the gym. Looking back on the past three years, I am so glad that we all found a common passion for CrossFit. And in the end, this passion led to many amazing moments that we shared as a family.
On August 24th, our three year long routine will be broken as I take my boys to college—Dylan a freshman at George Washington University and Jared a freshman at the University of Pennsylvania. As excited as I am for them to go and start this new chapter in their lives, I will miss them terribly. Without a doubt, my Saturdays and Sundays will not be the same without my two workout buddies sweating along side me!
Thanks so much to everyone that helped moved today! Whether it was a part of your warm up or if you stuck around or even came back around to help move. I personally really appreciate it. So thank you and we’ll see you in the new space!
Great write-up Terry. Good luck at school, Jared and Dylan. Look forward to seeing you all together again when you’re home on breaks.
@ Terry- what a fun family routine ! Thanks for sharing. Good luck to your boys as they head off to college!
Nice write up Terry, I think Meg is going to be crying when she reads this.
It’s soooo sad! It makes me think how fast my twin boys will grow up! It’s been so great to watch you guys grow into wonderful young men! We will see you on break probably 15 lbs heavier. Jer, work on that fake ID! I’ll miss you guys, we will take care of your mom! Xoxo!
Today’s Complex @ 225#
TIME – 14:32
This was not even my rx’d weight (235#) but was still a monster given my weak clean/front squat numbers in comparison to my back squat. Way slower than everyone else but i was not concerned with the time i wanted to get some good heavy clean & jerk work in which this accomplished. In retrospect i should’ve tried this with weightlifting shoes as i got out of the heels quite a bit on some cleans and squats.
No fails but a few close calls on jerks.
10 min recovery airdyne ride afterwards – 3.2 miles/159 cals
Airdyne can never be considered recovery.
Terry, you left out the trips to the dog park on the weekends too! :)
Today’s WOD is going to be rough…definitely a lot of my weaknesses.
@Terry, great article… one of my favorite crossfit familys !! And an awesome model of a strong (literally)crossfit mom ! We will keep you busy here while the boy’s are studying at school. Look out, those boys might night be able to keep up with you at the box when they come back on breaks ! Good luck to Dylan and Jared at school !
Pushed myself really hard during yesterday’s WOD and was SUPER sore this morning, so today’s WOD was not my best performance by far.
10 rds
1 squat clean
1 front squat
1 split jerk
1 front squat
1 split jerk
8:59 @ 65#- did the first round at 70# (1# higher than what my rx would be), but dropped the bar on my head during a jerk in the second round, so I dropped down to 65# (which was still a struggle).
I need some serious technique work on each of these moves.
@ Alex, you may have been “slower” than the other 6amers, but the weight that you were throwing around put the rest of us to shame, big time. That was pretty amazing to watch.
I wish I was going to college…
I second that Joe…although I assume your reasons (mainly the ATO elephant walk) differ from mine.
@ Chris
When you’re right, you’re right.
Terry, Dylan and Jared – You are all too cute! You are most definitely some of my favorite peeps here at CFC. It’s been a lot of fun having you all around the last few years.
Terry – You are such a loving, cool, amazing mom. You know we will take good care of you!
J & D – Best of luck to you at college! I’m confident you’ll have a great time!
ATO for Life!!!!!
Good luck at school! I’m so wishing I could go back!
10 Rounds for time of: 9:47
1 Squat Clean
1 Front Squat
1 Split Jerk
1 Front Squat
1 Split Jerk
I’ve recently upped my long distance runs and my legs are pretty sore, so I didn’t put my Rx’d weight on the bar. Started at #65 and moved up to #75. Cleans and jerks are always on the suck list, so I felt like it was a pretty good weight for me to work with. May have to do this again sometime when my legs are feeling better. Rx’d would have been #93.
Aspen Crossfit at 7am with Mike T
Warmup
Boatloads of shoulder mobility work – this helped me loosen up big time! Old body was stiff this am
Pre wod
Power Clean
1-1-1-1-1-1-1
155-165-185-195-205-215-235
These felt really good this am but I was cut off due to time! Boooooo! I think I had 250-265 fo shizzle
WOD
AMRAP in 10 minutes of:
7 HPC @ 95
7 KBS @ 1.5 pood
7 mountain climbers
7 + 15 reps (Mike T beat my ass again!)
Post wod
Tabata V sits
Post post wod
Hip flexor stretching
Great write up, Terry! Good luck Dylan and Jared! And have fun!
Seems like we have a few ATOs in the Crossfit family as well.
Terry, great story about the family endeavors at CFC. I had the pleasure of working out with Dylan a couple of Sundays ago and he helped me reach my PR in the clean jerk. Not only are they quality young men, but intelligent as well. My goodness, GW & Penn. I feel sorry for your wallet.
Does anyone have a carpet guy? I just need one seam mended in the turf and would prefer not to pay an arm and a leg. Email me and let me know! Thanks.
@ JoeP – your mom goes to college.
Tried going for the full 60% on today’s complex…but after a failed rep on the last C&J in my third set I dropped it down.
3 @ 185#
7 @ 165#
11:30
Too many squats this week…too many squats.
Amanda
9-7-5
Muscle ups
Squat snatch – 135#
Time – 4:50
10 seconds faster than a few months back but not the 4:30 time I was hoping for. Snatches all unbroken although a few were shallow on the depth) and mu’s were 9,5+2, 3+2. 4:30 or better next time
Good luck Jared and Dylan!
WOD @ 90#
6:15
*Cleans tend to be a strong movement for me, but bringing the bar down from the jerk to the front squat was painful; Bryce’s suggested movement worked until the fatigue set in about round 6. I also had to re-do the 1st squat clean b/c I forgot the 1st front squat and had to start over…. at least I figured it out before I finished the round!
Worked up to 185# clean and jerk this morning. Felt really solid. My PR is 195#. Would have liked a little more time and hit that or higher. For the metcon i used my 60% which was 150#.
Time: 8:49 i think.
Btw love the new space. Cant wait until its completely finished.
Anyone up for “Jackie” or 100 burpees for time tmro morning at 7am? Post here if so and we will do the dance in the am after the 6am class
Hit 175# on the clean and jerk. I’ve hit 185# as either a clean or a jerk but never put them together. Felt good though. Really feeling the benefits of doing strength. Really feeling the negatives of Las Vegas. I promise I’ll stop crying/using it as an excuse after all the demons are out later this week.
Did the WOD at 60% which was 135# for me. TIme: 10:29…i think.
Good to see Lou and Cam and some other familiar afternoon class faces.
For today’s Barbell program is this how you do the banded hip thrusts?
http://www.youtube.com/watch?v=0O872IBsTwA
Any and all feedback is appreciated.
@ Joe P,
Why is she only wearing her underwear?
@ Anjali
1) I posted the video because the athlete in that video had near perfect form and I was looking for some feedback on that.
2) As a crossfitter who is constantly trying to better myself, I think it is important to look beyond gender and really see the soul of the person underneath.
3) I did not even notice the athlete was a female until you pointed it out.
4) That is not underwear.
5) I bet she is a likeable person and has a great personality.
Good Luck Jared and Dylan. Dylan I did my first 2 years at George Washington. I am sure You will love it.
Loved the new space. 10 rounds 95#. The Jerk is going to take a while to master. Great 11 am class.
Jumped in between the 9&11 on this today.
@205 – 12:36
Could have gone after this a little harder, but it was a fun one either way.
@55#- 7:26
Back still feels good….Got to put on my big girl britches today and do the squat cleans! Woo hoo! Thanks to Randy and Kelly for the tips!
worked up to a 200# Squat Clean and Jerk
Tried the metcon at 165#, but failed my first squat clean and my first front squat as my body decided not to cooperate once the metcon began. I was about to throw in the towel, but Bryce gave me 2/3 “Grace” at 165#.
Wasn’t sure when I started, but I know the last 5 reps took about 3 min since I failed 1 clean and 1 jerk.
20 C+J reps at 165#
8:30ish
Great write-up Terry! Best of luck D+J!
Pre-WOD worked on clean and jerks. Worked up to 100# (PR). Probably could have gone a little heavier, but ran out of time.
WOD- 7:48? 7-something
Sara told me to do the metcon at no less than 85#. Did 3 rounds at 90, 1 round at 85, final 6 at 75#. Had to drop because I was all in my wrists on the jerks and it caused some major pain. Ordering some wrist wraps per Sara, T4, and Eileen’s suggestions.
Good luck J&D!
@JoeP- I thought the athlete’s technique was impeccable. Thank you for posting that video, I now have something to mimic for the future.
Love the new space. Windows!
Barbell Complex:
Rds 1-8 @ 125#, 9-10 @135#.
I think I was a little conservative on this. Not politically, but morally. Does that make sense? No? Fine.
Nonsense aside, the 135# went up much like the 125# even after I was getting a little fatigued. I think I should have gone 5 and 5 from 125# to 135# and maybe tried round 10 at Rx (160#). Live and learn and lift.
Did today’s metcon as my conditioning day.
9:22 @ 205#.
I knew the key for me on this was no fails, so I tried to find the proper rest time between sets that would let me roll through it without failing but not taking too much time. Weight never felt that bad. Thank you juggernaut.
4×50 hip thrusts from floor. Thanks for the video Joe P. I was picturing the perfect form every rep I did.
100 Black band face pulls
Muscle up practice.
10 min planks.
Pre Wod–10 mile bike ride
terry,
i know how proud you are of dylan and jared as are all of us at cfc.
we are all gonna miss them while they are away.
it will be great times when they come home on breaks and work oit once again with their awesome mom. great write up. cue in we are family…
At Terry – great story, glad to hear your boys were never too cool to hang with mom. I know Lynn will get sad reading your post thinking about it happening in the Woody household in 8 years.
15:10 @ 135 – Started at 185 or 60% of my BS but failed on sets 3 and 4 with the 2nd jerk…I am too nice of a guy to be or do a jerk so I dropped to 135 and worked form. I feel I have the strength for this weight but once again Oly lifting kicks my butt.
Love the new space, windows and natural lighting! Congrats Rudy and the CFC staff for building something special! A space as great as the community it serves.
today’s WOD
7:40 @ 65#
Good luck Jared and Dylan! It’s been great to workout with you guys.
Did the metcon today at 65# finished at 7min on the dot.
Pre workout… worked up to 85# failed twice (all mental) 80# went up easily….uhhh
Encouraged by the other woc members Eileen, t4, and mia. Great job ladies…one day I’ll be as strong as you!
I failed so bad at this metcon, I completely disgraced myself and the human race. But it was really good seeing Alfredo and Cam.
Fredo has come a long way since he first started and you can tell by strength, stamina and bar bell technique. Good for you.
Cam – just proved again, he is as strong as an ox. I refer to him as He-man, Master of the Universe, that or a circus clown. Depends on the day.
I have so much to improve on but with the help of the Crossfit Chicago Nation, one day I might be “RX” but until then, I will be mediocre .
Thank you
Metcon @ 115#
9:02
…this was a good weight but I could have gotten the work done at 125# with a little extra time tacked on. This was a fun one!
@Gina P – Fun like getting water boarded or a stick in the eye?
Great write-up Terry! It’s always great to see you and the guys on Saturday mornings. I’m sure we can count on seeing them back to crush workouts when they’re home on breaks from school. Enjoy college Dylan and Jared!
metcon rounds 1&2 at 95#, 3-10 at 105#
10:45
105# was good for me today – felt like i was going to fail the second jerk multiple times, but kept it together. hardest part was positioning for that second jerk.
post: JoeP and Adam trying to scare me out of my best friend, Mr. Sugar :(
Rounds 1-5 at 125
Rounds 6-10 at 135
9:18
Tried not to suck at jerking…
Thanks for all your warm comments & wishes.
MetCon: 13:36 @ 180# (7 rounds), 165# (3 rounds)
Back is hurtin’ after this one. Legs are super tired from Monday. Really wished I could have made it through all 10 rounds at 180#, but front squats were really rough on rounds 6 and 7. Fun one other than how my back feels right now. I think 13:36 was my time…I keep forgetting to actually look.
Did this WOD at 75#, Rx for me would’ve been 78#.
I really enjoyed this one, squats are one of my strengths.
TIME: 5:58
Did yesterdays WOD as my conditioning metcon today
4 Rounds
Run 400M
8 HSPU (15lb +abmat)
12 pullups
40 Double Unders
19:05
Post: Back rehab
Today’s WOD: 8:01 @135#
Focused on form rather than weight today, made good progress with the split jerk thanks to Kelly, Val, and Adam.
Did yesterday’s WOD (modified) with JoeP.
4rds:
400m run
8 HSPU’s
4 MU’s
40 DU’s 20:57
@Terry- Great article, always love watching you guys wod together. Best of luck at college Dylan and Jared! Don’t worry we’ll take great care of your mom while you’re away.
@ Terry – great write up. You’ve been such a positive example for your boys in so many ways… and now they are off to make you proud. Guys – best of luck! It’s been great getting to know you both. We’ll keep your mom busy here at CFC while you’re (ahem) studying. Come back and see us during holiday breaks!
PS new space is amazing
Today’s WOD @ 135# for all rounds. Didn’t have any fails but my jerks were not feeling good. Off my rx’d weight by 25#s’ but didn’t want to injury the lower back.
oh yeah…there was a time aspect to it. 11:03 (I think)
65# for the workout, 8:00, I think?
Thought I could do 75#, but in the warm up my squats were uggggggly! So I dropped the weight and my back is thanking me today.
The work on split jerks beforehand was great. Got up to 90#, which is 10# less then my PR when pulling from the ground and 15# less then pulling from the rack, but it felt really good. Lately I haven’t been able to clean weight more than 75#, so hopefully I’m making a come back.
New space looks great! Thanks to everyone that helped get it ready.
First WOD in the new space. I like it.
WOD at 60# – squat cleans are still my nemesis, although the front squats weren’t beautiful either.
Was nice to meet Stephanie (Stefanie?) as a new coach.
6:22
@ Alexi
It’s Stefany
WOD @ 125#, 8:15. Can probably go to 135# next round.
Got this in Thursday and it was brutal. WOD @ 95#s. Failed the 2nd jerk in rounds 7 and 8. Definitely tried to go too fast in the early rounds and paid for it at the end. 12:30? 13:30? Didn’t even look at my time because I was feeling so defeated. Thanks to Bryce for not letting me take any weight off the bar. Also, thanks to Rudy for the butterfly pull up and TTB help after class!
Made this one up Thursday night at 135#. Felt heavier then it should. I’ve definitely taken a step back since I stopped doing the strength program 6 weeks ago. I’m still seeing significant gains from when I started the program, but I’m not as strong as I was at my peak. I guess this is all to be expected. I’m seriously considering jumping back in strength another round.
Metcon at 135#: 12:23
No fails, but I push pressed at least 5 of the jerks. Have to get under the bar. I wasn’t exactly hustling to get the best time. Was just trying to get enough rest in between rounds to complete solid reps.
Made this up on Thursday.
95#
10:33
no fails
Jerks are the toughest challenge. Need to really split my legs apart and get under the bar.