I know this pic was posted earlier in the week but, good luck to Jared and Dylan as they leave off to school this weekend! Read the article Terry wrote if you missed it.
A1 – Pull-up 4 x 8+
A2 – Floor Press 4 x 8+ (~65% of 1RM Bench Press)
As many rounds as possible in 8 minutes of:
3 Push Press (155/105 or 100% of 1RM Press)
5 Chest-to-Bar Pull-ups
7 Box Jumps (20/14)
This time last year… Glenn wrote on Why Use Fractional Plates?
Come See Val and Kelly in Action!
By Kelly Johnson
“Regularly Learn and Play New Sports”–Greg Glassman
Here’s your opportunity! It’s prime time in ultimate frisbee season. We have a mere month left before our national championship series begins and every game matters big time for our rankings. That being said, Val and I have our only local tournament and it’s this weekend! Our team name is Nemesis and we are an elite club team based out of our very own city of Chicago. I know a bunch of you have asked about coming to watch us play and here’s your only chance! (Unless you want to fly to Virginia or Florida later…) We’ve had a great season thus far and are currently ranked #10 in the world. (Lower than we should be but based on our past close losses last tournament in Seattle it makes sense.) We are past champions of this tournament and plan to come away with another victory this year. Going into the weekend we are seeded 1st and will have some great competition to stay in that slot. Here’s more details…
Our 2012 team at our last tournament in Seattle.
Me in action, getting a D here.
Val in action, making a SICK layout catch in the endzone!
What?: The tournament is called Chicago Heavyweight Championships. There are 16 club women’s teams, 34 club open (men’s) teams and 28 co-ed teams attending.
When?: This Saturday and Sunday- our schedule is here: http://scores.usaultimate.org/scores/#womens/tournament/11612
For those who can’t read brackets, on Saturday we play at 10:15am, 12:00pm, 1:15pm, maybe at 3:30 for a crossover, at in the showcase game at 5:30 where free beer will be given out. On Sunday we play at 10:15am, 12:00pm and 1:45pm. Games are capped at 90 minutes and often it will go the full amount of time.
Where?: It takes place in Rockford, Il at the Rockford Sportscore Complex. It’s located at: Sportscore Two, 8800 East Riverside Blvd., Loves Park, IL 61111. Yes, it’s about a 1 1/2 drive but it will be worth it!
We know it’s a drive but would appreciate any support. It looks to be beautiful (and hot!) weather on Saturday and Sunday looks OK but a slight chance of rain. If you want to stay updated with scores you can use the link above in the ‘When?’; it should be updated at the tournament progresses if you are interested. Feel free to come whenever you can and bring some chairs and beer to hang out and spectate. Dogs and kids welcome as well. Please do email me with any questions and we hope to see some of you there!
Big weekend for all! Good luck Kelly, Val and Nemesis, you ladies have been training hard. Kick some ultimate ass!
Those are SICK pictures!
Good luck team Nemesis! HAVE FUN!
Dylan and I want to thank those who wished us well. We are definitely going to miss our WODs everyday. But don’t worry, we will be back–and hopefully minus the freshman 15!
For our final WOD Dylan and I performed the Hero workout “Abbate,” in honor of the memory of U.S. Marine Corps Sergeant Matthew T. Abbate. The workout is:
Run 1 Mile
155 pound Clean and jerk, 21 Reps
Run 800 meters
155 pound Clean and jerk, 21 Reps
Run 1 Mile
Dylan and I stayed together the whole time on this workout, and finished it in 34:12
See you all soon!
D & J
@Kelly,
Sorry i will miss your tournament, college bound. Good luck!!
Ironic statement of the day – Kelly and Val are in thr Heavyweight Championship. If they stood on the scale together they wouldn’t make a heavyweight.
Good luck to the ladies at the tourney and good luck the the fellas at school.
Good luck ladies!!
Strength Cycle 1 – Week 11/Day 5
Deadlift, 1 x 5 reps @ 255#
Deadlitf, 1 x 3 reps @ 315#
Deadlift, 1 x 2 reps @ 365#
Deadlift, 2 x 1 rep @ 395# & 420#
Deadlift, 1 x amrap @ 446# = 8 reps
All with sumo stance
spinal erectors = shot
Front Squat, 1 x 5 reps @ 215#
Front Squat, 1 x 3 reps @ 245#
Front Squat, 1 x amrap @ 270# = 3 reps. may have had a 4th in me but was losing lumbar curve on the ascent and called it quits to be safe
Conditioning
5 rounds:
5 box jumps – 30″
10 overhead squats @ 115#
5 burpee toes to bar
TIME – 6:55
Created a new movement on the spot with the burpee toes to bar and they were some kind of “fun” in this one. Thanks to Anthony for testing them out with me. My overhead squats are ruuuuuusty so i need to make sure i’m doing them in some capacity weekly as they are my best squat but would hate to lose them by just focusing on back/fronts like i’ve been doing for the cycle. Definitely loaded up on the anti-inflammatories for breakfast after this one as my back is feeling it but in a good “i lifted large loads lots of times” way not an “I can’t stand up straight” kind of way. Will do back extensions throughout the day to aid in recovery
Also I wish I could say I’m a part of an Elite club team like Kel & Val. Maybe I can buy a Nemesis jersey so I can feel the rush. Can we buy Nemesis gear?
Oly Cycle 2.4
A1 – Press
1×5 @ #95
1×5 @ #105
2×10 @ #115
1xAMRAP @ #115 – 12 reps
A2 – Front Squat, 5×5 @ #175
Forgot to turn my butt on during the first work set of presses, thanks Fish for reminding me. FS felt good.
Push Press, 5×5 @ #170
Good speed this morning, felt light.
Conditioning – “The Alex Special”
5 rounds:
5 box jumps @ “30
10 OHS @ #95
5 burpee TTB
Time: 7:25
Oly conditioning called for 15 pullups but went with Alex’s creation to spice this one up. Fun little workout with the burpee TTB. Legs never got a rest on this one.
Friday 6am List:
Low-light: No Tim, getting harassed by just about everyone for wearing my Sun’s Out Guns Out tank with a winter beanie (apparently the fashion police are everywhere these days)
High-lights: Bryce’s hairdo, Jim showing us the “group shower” option in the bathroom, seeing AlexH
Good luck this weekend, Kelly & Val!
Also, for those of you interested in staying a little closer to home but still taking in some athletic competition, this Sunday is the Chicago Triathlon.
Abbey, Erin Cunningham and I – and I’m sure there are a bunch of others that I’m not aware of – are competing in the Olympic distance tri, which gets started around 7:30am on Sunday in Monroe Harbor. There will be waves of athletes starting for a couple of hours after that, too. The bike heads north (and back) along Lake Shore drive from around Randolph St, and the run heads south along the lake from Randolph as well. It would be great to have some CFC support out there!
My wave starts at 8:06am, and I’m bib #4034. Come cheer along. And good luck to everyone else participating in the tri this weekend.
For those of you who haven’t seen elite ultimate, Chicago Heavyweights in one of the biggest tournaments in the country, and definitely the biggest here in the Chicago area. If you are on the fence about driving out to Rockford, just pack a couple drinks and you’ll get to watch a very entertaining sport plus get to support your CFC coaches/watch them dominate at a crazy high level.
Also, if you get interested in learning how to play ultimate there are beginner and recreational leagues in Chicago to join http://www.ultimatechicago.org/
Good luck to the Nemesis ladies this weekend!!!
@Noah…Im not doing the tri. Have a 20+ mile run on Sunday. Brooke and Sommer will be representing the 6am in the sprint distance.
Woah, there is a group shower option in the bathroom? I see that those surveys we did were not in vain… nice.
Good luck, Nemesis! Beat Showdown if they’re there. :-P
I like the new space! Good natural light this morning.
Pull-up 4 x 8+ — 18 on last round w/gray band
Floor Press 4 x 8+ — 20 on last round @ 50# (have not benched in about 7 years, so didn’t know my 1RM…probably should have done more)
WOD:
3 Push Press @ 55# (again, did not know 1RM for press, but I think this was about right for keeping good form)
5 Chest-to-Bar Pull-ups w/gray+red bands
7 Box Jumps @ 16
8:00 — 7 rounds + 2 pull ups
GOOD LUCK, NEMESIS!
Good luck, Kelly and Val!!!
Pull-up 4 x 8+ 10 w/ orange and black
Floor Press 4 x 8+ 16 w/ #55
WOD:
3 Push Press @ 55#
5 Chest-to-Bar Pull-ups w/ orange and black
7 Box Jumps @ 16
8:00 — 7 rounds + 3 Push Presses
Started the WOD strong and then jammed my finger! Spent at least 30 seconds shaking my hand out. Could have it 8+ rounds if I hadn’t.
Awesome write-up about Nemesis. I’ll have to pass the info on to some friends who played in college.
Reebok Crossfit retail store opened up in NYC:
http://www.core77.com/blog/events/reebok_fit_hub_store_crossfit_gym_opens_in_new_york_city_23269.asp?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+core77/blog+%28Core77.com%29
9am workout
A1 – 4×8 Pull-ups
A2 – 4×8 Floor Press (160)
Supposed to be a deload week for me, so just cut them both at 8.
Conditioning (3 Push Press (155)/5 CTB/7 Box Jumps (20″)
10 rounds + 1 push press
First round was right around 30 seconds. I think 12+ may be doable. Took a few breaks too long looking at the bar for push press and CTB. Good quick burner.
Good luck Nemesis ! Awesome pics Val & Kelly !
$200 a month for 5th Ave location? That’s going to shoot up for sure.
Also, Rudy thanks for not incorporating an eye-splitting neon green color across our box.
A1- 4×8+ deadhang pull-ups: started out 1st 3 rounds with orange + black band, but had to add the red the last round b/c I was not stringing 8 together earlier on. Last round @ 9
A2 – 4×8+ floor press @ 60#; 13 last round
WOD
8 min amrap
3 push press @ 65#
5 pull-ups with orange band
7 16″ box jumps
8 rounds even
Good luck triathaloner’s!!
Good luck Nemesis… go get ‘em Cheng!!
Rock It 6 a.m.’ers!!!
@Kelly and Val Good luck this weekend. Hope you guys dominate.
4×8+ Pullups
4×8+ Floor press(135#)
All pullups were unbroken and the AMRAP I got 12 and the AMRAP for floor press i got 13. Took a few reps to get warmed up for the floor press but felt solid in rounds 2-4.
Got an even 8 rounds during the metcon. Had to use a lower weight just to make sure that i could do the push press currently. Ended up using 115#. Thanks for the cues Kelly about my push press. Took most of my time on the press trying to do it correctly. The WOD was harder than it looked.
Also not to hijack the blog. But myself and a few friends are looking for some ladies and maybe a few more guys to make a recreational coed flag football team that starts here in september. If you want more info. Let me know.
4X8 pullups first 3 sets were unbroken, but I had to break up the last set 5-3.
4X8 floor press #115 – felt pretty light AMRAP 13
WOD Rx 6 rounds even.
Active Rest Day
Hike all the way up to top of Ajax Mountain
Jeni and I had a surprise partner, Ruby Radis!!!!
I am so proud of Ruby! She did the Ute Trail and just kept on going to the top of the mountain
That is one amazing girl!
My legs, hammies and ass are shot!
Great day!
A1 – 4×8 Pull-ups (12)
A2 – 4×8 Floor Press (150) (14)
WOD: 6 rounds + 3 push press @135#
Moved pretty slow on the WOD, I was using a light weight and could have turned those out faster. On the bright side, CTBs w/o a band were a first for me.
Good luck to Nemesis, the triathletes (go 6 am’ers!), and any competitors I’ve missed.
Kudos to Dylan and Jared for honoring one of our heroes for their last WOD (for the moment). For such young guys, you sure have made a big impact on this community. Best of luck.
Pullups 4×8
Floor Press @ 175# 4×8
MetCon: 8 Rounds rx
Didn’t have time for AMRAP rounds on A1/A2.
It was Lizzie’s first day back. Lot of fun getting to work out with her again while my parents watched Lincoln for the first time.
Crossfit SISU. Plymouth, Minnesota
Per: 5 min jump rope drills
Crossfit Total. 1 rep max with 3 attempts
1. Strict Press. 1. 55#. 2. 65#. 3. 70# F
2. Deadlift ( must bring bar back to ground..no dropping)
1. 125#. 2. 150#. 3. 160#. ( still had more in me)
3. Back Squat
1. 85#. 2. 115#. 3. 135#. ( had 1 more attempt in me)
Fun box…super nice group :)
Best of luck to the Levin boys!! You are both amazing ( prob cause u have an amazing Mama!!)
Crestted Butte Colorado workout
4 mile hike
3 rounds for time
400 meter run
6 push ups
8 burpiees
10 thrusters done with # 20 dumbells
20 sit ups
14:20
5pm class with coach Bryce in new space…..
A1 w/ red band 4 x 8(9 AMRAP)
A2 @ 115lbs 4 x 8
Metcon @ 95 = 7rds and 2 PP
Tapered on the metcon and used a band for pullups but still wanted some activity as I race/tri Sunday morning. In heat 23 @ 7:46am with the First Responders group/green swim hats.
Where is the post, post race party at after Chicago Tri?
Good luck all and see you tri gals/guys at Monroe harbor.
4×8 pull-ups
4×8 floor press @ 108#, last amramp was 16 reps
WOD rx’d – 7 rounds with 5 box jumps. Tripped on the box jump at the last minute and missed that even 8 rounds. Word is I beat Elizabeth…so that makes my day :) wha WHAT!
Good Luck Nemesis and triathletes!
4 x 8 pullups
First 2 rds unbanded. Rd 3 & 4 with black band. Maxed out with 10 pullups
4 x 8 Floor press @ 55#
Last rd 17reps
Metcon
PP 55#
reg pullups
16″ step ups
7 rds + 1 stepup
Good luck Val & Kelly, kill it down there in Rockford!
Good luck to Nemesis, the Levin men, and the tri athletes!
Oly Strength 2.4 today-
Press 4×10 #95, 1xAMRAP=11. Due to low rack space I was cleaning these from the floor, which means starting the press already slightly fatigued, not ideal.
Front Squat 4×5 #165, 1xAMRAP=11.
Push Press 5×5 #135. This shouldn’t have been as hard as it was, but I was already tired at that point
Metcon- 5 rounds
5 BJ (20″, was in my oly shoes. Even still I missed the first one!)
10 OHS #95
15 pullups
took forever- >18minutes.
Practiced some handstand walks/freestanding handstands after.
Good luck this weekend to Val and Kelly.
Started pullups with red and black went down to just black then back to black and red. Last round 10.
Floor press at 55# last round did 14.
Amrap
Pp 65# and red and black band for pullups.
6 Rounds with 3pp
Finally was able to get to a 5pm, my usual slot!
My schedule has been all over the place!
Kelly and Val, you guys are badasses! Good luck!
4×8 pull ups. Got 12 on the last amrap
4×8 floor press. Never did these before, and apparently I wasn’t getting the “1″ count on the floor. Worked with 155#, got 9 on the amrap.
Metcon got 6 rds + 5 CTB’s and scaled to 135#
I was a little slow today as I madeup tuesday (pull ups and HSPU’s ) yesterday. So I did a lot of pull ups in the last 2 days. This was fun, but I took too much time staring at the bar and the box.
Been struggling with losing gas/ air during metcons, and I am sure it revolves around the lack of uninterrupted sleep. Wife is back to work next week and am hoping a regular schedule with SLEEP is close.
Press, 1 x 5 reps @ 95#
Press, 1 x 3 reps @ 115#
Press, 1 x 2 reps @ 135#
Press, 2 x 1 rep @ 148# &158#
Press, 1 x amrap = 7 reps
Conditioning
8 min amrap:
3 push press – 155#
5 chest to bar pullups
7 box jump – 20″
ROUNDS – 13+2 push presses
amrap set of presses was at 168#
Pull ups 4×8
Floor Press @ 98#…AMRAP 11
Metcon Rx’d
6 rounds + 1 box jump
The push press was a little too heavy…I would’ve liked to keep moving so I probably should’ve went with 100#
A1. complete
A2. complete
Metcon Rx’d:
7 rounds and 1 push press
No gas!
Yes Carrie you beat me. Enjoy it while it lasts :)
A1 with a black band after the first set
A2 at 95, AMRAP was for 12
Muscle up attempts in between sets.
7 rounds + 3 push press
Tried experimenting with butterflying the CTB for a little, but then resorted to regular kipping when I kept just dropping out of the top. Something to figure out in the near future.
Post:
Made up a little skill challenge for myself. Handstand walk the length of the turf (door to seam) and then on every fall, do 10 pistols before continuing. Did 4 total lengths…probably accumulated 60 pistols.
Oly Program 2.4
A1) Press 4×10 @ #100
AMRAP – 15
A2) Front Squat 4×5 @ #190
AMRAP – 10
B1) Push Press 5×5 @ #165
Conditioning: 5rds
5 Box Jumps 20″
10 OHS @ #115
15 Pull ups
Time: 13:22
C1) Overhead Band Pull aparts
A1) Pullups: 8-8-8-13
A2) Floor Press at 145#: 8-8-8-12
Wanted to try the WOD Rx, though my press 1RM is 150. Bryce politely suggested I try 135 first, and my first practice rep was a hot salty mess, so I stayed there.
Since I scaled a bit, I was really shooting for 8+ rounds. My whiteboard said 7 rounds + 2 box jumps, but my fellow classmates thought I may have left a round out. As Alex said very eloquently earlier in the week, that makes me a mathasaurus. I like math and I like exercise, but apparently the two of them together is a bad mother.
A1- PUs- 8,8,8 and 8 on AMRAP. Had a little strain in my left shoulder that started to act up
A2- floor press at 115#. 8,8,8 and 15. This felt pretty light but was a few pounds over 65% of my 1rm.
WOD: tried 115# to warm up and shoulder wasn’t cooperating. Scaled to 95#. It was light but an 8min cap “sprint” definitely was a burner. 8 rounds even. Unbroken on CTBs until round 5 then grip started tiring. Great first class Kacey!
First day back! Felt so good to be back at CFC, but the fact that *everything* is different made me feel like I’d been gone for about a year.
A1 – Pull-up 4 x 8+ (gray, AMRAP: 10)
A2 – Floor Press 4 x 8+ (55, 70 for the rest, AMRAP: 9)
As many rounds as possible in 8 minutes of:
3 Push Press (55)
5 Chest-to-Bar Pull-ups (orange)
7 Box Jumps (14)
6 + 5 PUs
Whoops, that last comment was me.
Noah, thank you so much for putting up the tri information. I’m bib # 4495 and suzanne ludera is 4595, heat 31 and 32 respectively. Good luck noah, brook, malik, somer, and
suzannee! Big day. I can’t sleep ha!
Good luck twins in college! have so much fun. Ok time for some zzzz
Strength 2.0 – Oly Focus – Day 9
A1) Press 4×10 @ #48
AMRAP – 15
A2) Front Squat 4×6 @ #85
AMRAP – 6 (hip flexor felt sore so layed off)
B1) Push Press 5×5 @ #75
Conditioning: 5rds
5 Box Jumps 24″
10 OHS @ #65
5 Pull ups
Time: 9ish
A1 – Pull-up – black band, don’t remember how many I got on the last round, but it was right around the 8 reps
A2 – Floor Press 4 x 8+ (~65% of 1RM Bench Press = 60#), last round was 17 reps
6 rounds:
3 Push Press (100% of 1RM Press = 75#)
5 Pull-ups (black band and then black+red band, not CTB)
7 Box Jumps (14″)
Slowed down by the pullups. The 75# push press reminded me of the 2012 Open. Doable, but challenging.