Congrats to Carolyn on her CF Kids Certificate!
Back Squat 3 x 5+ @ 70%
“Chicago Crippler”
For Time: (10 minute cap)
30 Thrusters (50% of Bodyweight)
1K Row
Compare to 23Jul10.
This time last year… was a rest day.
A Quick Hello from Melissa D (Not to be confused with Melisa aka the Ultimate 12 OÕclocker)
-Melissa diLeonardo
I had the privilege of meeting many of you at the recent Yoga for CrossFit workshops. When I am not teaching yoga at the box, I typically kick it at the 9 am, noon, or 4pm classes. Now that I am a CFC intern and around more often, I thought it best to share my CrossFit journey with the membership at large.
In 2009, my husband (Dana) learned about CrossFit and wanted to give it a try. Since I was working in fitness and wellness, he asked me to join him for his intro session at CrossFit Chicago. I agreed, but truly thought CF sounded crazy and would be filled with macho jerks. (Sorry, but I did.)
We arrived at the box on Clybourn (Old School) and met Coach Bryce for our baseline workout. The room was crowded and comprised of both men and women finishing up a WOD. (I was surprised that the class was so gender balanced.) As Dana and I started our baseline, members in the room began to cheer. Despite not knowing how on earth to use a resistance band for pull ups and modifying all of my push-ups, the surrounding group encouraged me to keep going. I was amazed. No macho jerks here. People I had never met – people who honestly looked pretty beat up from their own workouts – got energized and rallied for us! I was hooked. I have been a proud member of CrossFit Chicago ever since.
A little back story about me: I was NEVER an athlete. I was picked last for many a team sport in schoolÉand no one ever cheered. I was an actress who enjoyed dance and physical theatre. After getting my MFA, I started teaching fitness classes as a means to supplement my income and was later encouraged to become a Certified Personal Trainer. This was a big departure for the overweight drama club president of my youth. I was happy with my work in this industryÉbut felt adrift. I maintained my weight, but wasnÕt making any strength gains. I had trouble pushing myself and pushing my students/clients. I stumbled into a career field and was not sure what to do next. I needed to be inspired and learn more.
CrossFit had a greater impact on my life than I thought possible. Workouts introduced me to Olympic lifting and tested me both mentally and physically. (I vividly remember almost crying while attempting Sumo Deadlift High Pulls at my second class.) Despite feeling completely inept at times, I always left the box smiling. I felt proudÉand over time I grew stronger.
I became a better CrossFitter, a better personal trainer, a better fitness instructor, and a much kinder person to myself. CrossFit has given me greater confidence and physical capacity. It is not easy and when it gets easy, that means itÕs time to make it more challenging. My CrossFit journey is abundant with life lessons and has led me to commit to working in fitness and wellness full time, expanding my skills to now include yoga instruction and interning at CFC. I was recently voted ÒRunner UpÓ BEST PERSONAL TRAINER in the Chicago ReaderÕs 2012 BEST OF poll and my work at CrossFit Chicago continues to play a huge part in my personal and professional growth.
We all show up at CrossFit Chicago for different reasons. The support from the CFC community and coaching staff make you want to come back. I hope you find the same joy, challenge, and pride in your time at the box. Now get back to work. Peace!
Congratulations to Carolyn on her certification I wonder how crazy most of the CFC members were as kids, your a brave lady, no doubt.
@ Melissa nijmeste to you and Dana.
On the Airdyne
30 rounds for distance:
30 secs @ roughly 85% or 87-90rpm
30 secs @ 50%
DISTANCE – 9.8 miles
Foundation is set here so next time we do this specific time interval we’ll blast past 10 miles and try to keep all intervals above 90rpm
+
Handstand wall run ladder (chest facing wall & tap shoulder while balancing on one arm = 1 step)
25 steps – 30 steps – 35 steps – 40 steps
Didn’t time the rest in b/w but i would guess it was about 60-90 secs. Legit shoulder burner. HAVE to do these 3+ times a week to increase handstand endurance
…oh and Drew is the best, by the way.
Wow Alex. Years of credibility wiped away in a one sentence blog post.
Hmmm so that’s where Drew snuck off to during the warm-up. It’s all coming together now.
1st time 6am’er:
Chicago Crippler
For Time: (10 minute cap)
30 Thrusters (50% of Bodyweight)
1K Row
5:50
23 Thrusters before dropping the bar, resting for 20s and finishing the job. Row was pretty good, maybe a little casual at the beginning.
Congratulations Carolyn !!!
And great article Melissa ! Taking your yoga class was great in that your cues were from a crossfitter’s perspective. Hope to do it again !
Wow – Alex…thank you so much for your nice comment (and walking away from the computer at the box while still logged in *wink wink*)
Back squats @ 205#
5-5-10
Metcon:
30 Thrusters @ 80#
1k Row
5:01
Might have made sub 5…but Coach Rachel failed at the ONE job I asked her to do…have that rower ready to go when I finished my thrusters.
No – the real reason I failed to get sub 5 minutes is because I waited too long to start my sprint at the end…some people never learn.
Drew Drew Drew now let’s not be bitter. I just set up the rower that I saw closest to you…adapt to the unknown and unknowable, right? Even if it is more efficient than you’d planned ;)
Oly Strength 2.3.1
Squat: 1×5 @ 210, 1×3 @240, 1×1 @280, 1xAMRAP @300, 14 reps
Bench: 1×5 @165, 1×3 @185, 1×1 @210, 1xAMRAP @225, 13 reps
Metcon:
30 Thrusters @ 115#
1k Row
7:05
Drew to be considered the best or one of the best the Chicago Crippler time needs to be sub 5 mins brother. Access denied….
Squat: 1×5 @ 185, 1×3 @ 201, 1×1 @ 235, 1xAMRAP @ 251–16 reps
Bench: 1×5 @ 155, 1×3 @ 170, 1×1 @ 196, 1xAMRAP @ 210–11 reps
Metcon Rx’d:
30 Thrusters @ 100#
1k Row
4:31
Squats @ 105 5/5/8
Metcon
30 thrusters @ 52
1K Row
6:25
Went a bit light on the the thrusters but wanted to be sure I could hit 20 unbroken. 20 unbroken, then 5 and 5. Kept a pretty good pace on rower, around 2:00. Last 250 was sub 2:00.
Thanks to Coach Rachel and Coach Kate for the great tips when squatting!
Crossfit workout Vail Co
800 meter run
40 wall balls at #10
30 burpiees
20 pushups
10 ohs at #55
5 muscle ups ( subbed ring rows )
800 meter run
27:20
Congrats Carolyn! Also congrats to all the triathlon finishers yesterday–if I ever learn how to swim without tiring after 25 meters I’d love to do one some day. Went stand-up paddleboarding for the first time Saturday afternoon–let’s just say I was as good at it as I am at cartwheels. Still a fun time though.
Oly Focus 3.1
A1 – Back Squat
1×5 @ #170
1×3 @ #185
1×1 @ #225
1xAMRAP @ #235 – 22 reps
A2 – Bench Press
1×5 @ #135
1×3 @ #145
1×1 @ #170
1xAMRAP @ #180 – 12 reps
“Chicago Crippler” @ #85: 4:46
Thrusters were easy, row was not. Had a 70 m lead on MattJ after the thrusters and knew that would evaporate pretty quickly. Happy to get sub-5 though.
3×5 squat @ 159, amrap at 8. Thanks Mark for reminding me to drive through the heels. Met at 6:01. Really wanted do a set of 20 then 10 on the thrusters, but couldn’t get the last few. Row was around 2 min pace. Was able to pace myself well and save something for the last 100.
I’m back from some time of eating and drinking like an animal. So lets just say 50% of my BW is going to be really heavy and most likely lead to a solid barfing session post wod or maybe even during the row!
So looking forward to getting back to CFC!
Anyone up for a little Crossfit triathlon type wod on Wednesday or Thursday? I’m thinking the following will be good for an hour plus of fun:
Row 5k
Bike (airdyne) 15k
Run 5k
Challenge??
Oly Strength 3.1.1
Squat: 1×5 @ 170, 1×3 @ 185, 1×1 @ 225, 1xAMRAP @ 235–15 reps
Bench: 1×5 @ 135, 1×3 @ 145, 1×1 @ 165, 1xAMRAP @ 175 – 11 reps
Nice to have Fisher hanging with us to watch depth and such.
Metcon Rx’d:
30 Thrusters @ 90#
1k Row
5:41
Congrats CT!! Melissa, nice article! When you personal train, do you do a lot of crossfit like workouts?
@ jenn K, where do you crossfit in vail?! It’s like a second home to me and I would love to find a place to go while I’m there.
Touché, Alex.
But in return for me being denied access…I will deny your triathlon challenge.
Unequivocally, undeniably, “Can’t stress enough”, never….EEEEEEEEEVVVVEEEEERRRR want to, deny is more like it.
Also needed to give my endorsement for those looking for new cheat hotspots to Joy Yee Noodles in UIC country on Halsted just south of Roosevelt. Solid solid asian cuisine with one of the most exhaustive menus I’ve ever seen. I tried the orange beef and was defeated with the massive amount of beef I was given. I couldn’t eat all at once since I had 2 appetizers but was very satisfied. Couple that with strawberry sprite and we have a winner dinner. Another plus – Cold Stone is right across the street for a finisher
Lovely 9am with Rudy!!
BS at a nice easy 65#, 5/5/10
Metcon with 12# dumbells, unbroken so could have gone slightly heavier.
6:45, I thought my row would be a lot slower but kept a 2:22-2:27 split.
Melissa D. You always inspire me, I can’t wait to yoga it up with you when I get back, you’re such a naturally beautiful person! I need more of you in my life!
8 days to go!
Hey everyone,
I know this is coming very late, but my travel schedule after leaving CFC in early August has been crazy. I wanted to take the first free moment I have to thank everyone at CFC for making my first 7 months of Crossfit amazing and turning my Crossfit hobby into a full blown obsession.
I had the opportunity over these past 3 weeks to put my CFC training to the test while climbing, hiking and trail running all over Colorado and the Pacific Northwest. My conditioning, leg strength and coordination were at levels I have never experienced and it directly translated to my performance on the mountain. Most importantly though I think Crossfit has taught me to stay mentally focused while pushing my physical limits. On one particularly grueling 12 hour hike I told myself to treat the hike like a chipper and was able to keep my workload constant even though I was extremely physically tired. Several of my hiking partners commented on my fitness level and work capacity and have vowed to look into crossfit themselves (we will see if that actually happens)
I also want to thank everyone in the CFC community, both coaches and members, for making my experience at CFC amazing. I have never met such a welcoming group of people. I remember I felt welcome even before I joined when I came in with Josh A for a trial class. I have been obsessed with Crossfit ever since and my only worry about the future is that I will not be able to find another box that will match the quality coaching, welcoming membership, and dedication to the sport (and to CRJ) that CFC offers.
On that note I am moving to New York City in October and looking for boxes to join there. My two thoughts are Crossfit Virtuosity or the new Reebok Crossfit 5th Avenue. If anyone has any incite on either of these two please shoot me an email at miles.chan1 at gmail dot com.
Thanks everyone and I look forward to seeing CFCs individual and team accomplishments at next year’s open season.
30 Thrusters (Subbed for 100 # 20 WB)
1KM row (Subbed for 1km Run)
Time- I don’t know
20 days till I enter the box after 3 months away, about time !!!
@ Miles
You, your phenomenal dancing and non-ironical love of CRJ will be missed. I cannot give you any advice on where to join in NYC, but I would check out a few… the coaching is the most important part (obviously).
@ Drew and Alex
I like the arch-nemesis feud growing between you two, it has real grass-roots feel to it as well, very natural. If there is anything I can do to help facilitate this into a full-blown rivalry/feud much like the one Tony and I have, please let me know.
@ Everyone
I’m on the shelf for a couple of more days, the rest is helping the back out, and hopefully I will get out of pain more quickly. I just could not take being in pain 90% of the time anymore and I’m not the biggest fan of pain killers.
Miles – Joey, an old school (Clybourn box) CFC member lives in NYC and coaches at CF Virtuosity. I’ve been there a bunch of times, I think some other people have too. Anyway, its a pretty good spot. I told him you were looking and to get in touch, but here’s his email:
joeswid@gmail.com
@ JoeP
Would you say that cockroaches and the soles of shoes are rivals? Alex can crush me at anything and everything Crossfit-related.
Strength/Skill
3×5 @70% 1RM
215#
5 – 5 – 14
WOD:
30 Thrusters @ 105#
1k Row
5:58. Broke on the Thrusters. Now on a diet to lose 20 pounds so I never have to do 105# thrusters ever again.
Oly tech work
High hang snatch, 7 x 3 reps @ 50% 1rm (125#), 60-75 sec rest
+
High hang clean, 7 x 3 reps @ 50% 1rm (145#)
+
4 x 15 reps of grey band pull throughs
Back later for back squats and the Crippler!
Strength/Skill
3×5+ 70% back squat=175#
5-5-16 Left a couple in the tank
WOD
30 thrusters @80#
1k row
5:34
Thrusters were unbroken but got ugly after number 18. Wish I was part of that elite sub 5 club. Maybe next time.
@ Miles, we’ll miss you man. Definitely was fun to see how much better you got in your short time at CFC. One of your best traits has been your ability to assess your strengths and weaknesses. Keep that up, and you’ll continue to make great gains at CrossFit.
I’m with Chris on the recommendation of CF Virtuosity. I would definitely check out both of them, but I know the owner Keith and Joey. If that is within a reasonable travel, I would give you a stamp of approval for that box.
YAY CAROLYN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Squats #200
5-5-12
WOD 4:44
thrusters at #85
I liked the crippler- my first time doing it. More importantly, I snuck past Bob and Randy for the noon victory.
@Miles
What a coincidence, I am in NYC and just let
the new Reebok Crossfit store & box. Jared and I a look at
their facility and it looked amazing. Met one of
the owners and he was welcoming and I must
say, jacked!! I would definitely check it out. The
Store was pretty nice too. Good luck.
Did this one at work:
30 Thrusters @ 80#
1k Row
5:54
The thrusters were broken up and I finished them right under 2 mins, I need to work on constantly moving and not stalling in the rack position. The row felt solid until the last 150 meters. I really like this METCON! A great way to start off the week.
And now onto Tony’s house to get CFC a foosball table!
Correction. @ 85#
Strength 14.1
A1) Back Squat 1×1 @ 250#
B1) Back Squat 1×1 @ 275#
C1) Back Squat 5×3 @ 295#—AMRAP set 4. Started getting tired in 4th and 5th set of this. Knees tracking in a bit much on the last couple sets.
D1) Worked on full Squat Snatch–Topped out at 185# today—Booo! I think the heavy squatting right before this didn’t help me. (That’s my story at least). I was pulling 195# fine but I was just really slow getting under it. Moving on….
Conditioning–
Heavy Grace @ 165#—5:31. Nothing to write home about, but it beat my heavy Grace @ 160# and 5:57 back in week 2# of this program so it’s progress. I still feel really inefficient when I do Grace. I end up way in front of where I start and I reset my feet slightly between the clean and jerk every time.
F1) Ab Roll outs 4×20
Post–20 min planks
2 mile run outside–untimed but hard
BS 2X5 @ 225 1X17@ 225, I was actually supposed to do 220.5 but I’m figured it was just as easy squatting an extra 4.5#s as it was caring all the little rubber plates back and forth.
Chicago Crippler @ 98#s, I actually was supposed to be at 95#s but I did the math wrong…I was just an over-achiver today. 5:30
15/5/5/5 on Thrusters resting in at the top and 1:55-2:00 pace for the row until the last 100m, I should do more rowing because I only have 2 speeds, slow and slower still.
Barbell Strength 3.1
Back Squat:
1X5 83#
1X3 90#
1X1 105#
1X6 112.5#
Chicago Crippler @60# 5:59
3×8 DB step-ups 30#
3X25 1.5 poop RKBS
3X8 ab wheel
BS @ 170#
2 x 5, 1 x 9
WOD
30 Thrusters @ 75#
1k row
5:36
Deload Week (12) of the old strength cycle:
Back Squats, 3 x 5 reps @ 55% 1rm – 215# – DID BOX SQUATS TO 16″ BOX. FOCUSED ON SPEED
+
Chicago Crippler
30 thrusters @ 103#
1k row
TIME – 4:28
Wanted to break 4:30 and JUST made it. Thrusters unbroken and done in 1:03. Row was 3:16. Fun one and i believe this is a pr although i couldn’t find my old posts on this one from way back when
Rudy,
I missed the CrossFit cert in Columbus by 2 questions so try, try, again!
I hope it’s ok with you and your group if I join your workouts and posts from my garage gym.
30 thrusters 60#
1000 m run (no rower)
12:33
BS
1×5 at 165
1×3 at 185
1×1 at 205
1×8 at 225
Bench Press
1×5 at 135
1×3 at 150
1×1 at 165
1×10 at 192
Had to get my son to his second hockey practice of the day so no time for the Crippler. I will make it up this week!
Backsquat 3×5+ 160# AMRAP = 10
Metcon: Rx’ed with 75# Thrusters
5:19
So this must be what its like to be strong and do Fran. 75# thrusters were unbroken (approx 1:20) and refreshing compared to the normal crushing of 95# thrusters. Pretty disappointed with the row though. I think it was about 3:55 for the 1k. Weak sauce.
Post: Slowest bike ride home ever. I think an old lady with a walker passed me at one point.
Chicago Crippler
30 thrusters @ 65#
1k row
6:17
First time doing this one and I knew thrusters would be limiting factor, so scaled accordingly. Picked 65# as that’s Fran rx weight for women. Finished thrusters at 2:20 – broke them 15-8-7 (mentally weak – should have gone for 20 on first set). Legs and lungs way more cashed than anticipated at start of row – goal was under 4:00 for 1k so happy with tonight’s performance.
Week 4 (Olympic Focus)
Day 1
A1 – Back Squat 1×5 210/ 1×3 227/ 1×1 265/ 1X AMRAP 285 x 10 reps
A2- Bench Press 1×5 150/ 1×3 165/ 1×1 191/ 1 X AMRAP 205 x 10 reps
Conditioning
“Chicago Crippler”
For Time: (10 minute cap)
30 Thrusters (50% of Bodyweight)
1K Row
Time 5:45
if not for the rower resetting on me I would have hit 5:30. It was a pain in the butt trying to keep up with two 6’3 giants on the 1k row. Pull ratio was like 1/4…. need a rower for 5’5 and under….. GETSOME!!!!!
BS 3X5 at 215#
Chicago Crippler
30 Thrusters @ 100# (27+3)
1K Row
5:12
Technique definitely needs work. Legs felt great, arms felt like absolute jello. Watching Alex go through the WOD after me was eye opening. His speed did not look as fast as I would have expected with the times he puts up, but he was so efficient in his movement that he crushed the workout. It showed me that I can find areas to improve more quickly if I focus on technique over speed.
@ Nick -great partner. Good working out with you.
@ Val- thanks for the pointers on row technique
@ JoeP – Have you been cherry picking workouts? I haven’t seen you in weeks?
@Carolyn, you go girl! Whip those kids into shape!
@Jenn K, I’m also curious about your Vail, CO reference. I didn’t think there were any locations in Vail proper.
@Joy Yee Noodle foodies, try the durian flavored drinks for an interesting adventure. You’ll either love me or hate me for it.
Back squat @ 185#
3×5 last round got 9. Started to go a little wide on my stance and it helped my knees track better.
“Chicago crippler”
5:26. @ 85#
Slightly more than 50% of body weight
Thrusters rely good , knowing that is a relative term. Went unbroken 17 rest, 8 rest and finish.
Row- I hate rowing. Did my best to keep it under a 2 min pace and for the most part succeeded. Struggled with my wind again but generally pleased with it. Very glad it’s over.
That sucked
Oly 3.1 today
BS 1×5 #75
1×3 #195
1×1 #225
1x AMRAP #235 = 11
Rudy pointed out to me that I was quadding out my squats, but he only watched my AMRAP & it was too late already. My quads are going to be killing me tomorrow. I do this when my head’s not in the game, which was what happened to me today.
Bench
1×5 #105
1×3 #115
1×1 #135
1x AMRAP #140 = 11
Chicago Crippler #85
5:40
I never put the bar down, but I took a few breaths in the high teens, then again in the low 20s and high 20s. Got the thrusters done in about 1:25. I’m a slow rower, so just over 4 minutes is ok for me.
A1) back squat
1×5 @ #209
1×3 @ #230
1×1 @ #265
1x(amrap) 12 @ #285
A2) bench press
1×5 @ #140
1×3 @ #155
1×1 @ #180
1x(amrap) 12@ #190
“Chicago Crippler”
Time: 5:42
Sub thrusters for 30 lunges and 30 (50#) push press, plus 1k row. 8:06.
Oh ya Crippler weight was #105
@MelissaD- really great article, I missed your yoga workshops but hope that there will be regular yoga classes in the scheduke because I hear you were absolutely amazing.
@Miles- best of luck in NYC.
@JoeP- get better soon!
Thank you for the shout outs. Lots of fun this weekend, kids are freaking cool.
Congrats Carolyn! Hope you had a blast and met some amazing CrossFitters!
Strength/Skill Work
5 Rounds of:
10 Back squats @110 (61%)
10 Pull-Ups (1st sets usually 3s or 4s, with mostly 2s after that)
5 Jerks off blocks @98 (85%)
Metcon
15min AMRAP of:
10 KBS @1.5 pood
10 Box jumps @24″
10 Ring dips (sub controlled descents)
5 rounds + 1 ring descent
Post
Trying to conquer the hand-stand walk…
Nice work tonight ladies!
Did the WOD at 40#. was light but Kelly said it was to be a sprint so there’s that. Thrusters are no fun.
7:53
Chicago Crippler @ 95# – 5:32
A little more than 50% BW, but couldn’t pass up the chance to do this at Fran weight. Broke on the thrusters at 21, probably mental break, but could’ve been the Pequod’s and Ben & Jerry’s I had for dinner last night (and midnight snack, and breakfast this morning..) then finished the last 9 off and jumped on the rower. Kept a 1:47 – 1:50 pace pretty much the whole time through. Man I hate rowing more than I hate a JoeP haircut.
Congrats Carolyn! Now if you could convince my kid to do CF Kids, you would win a medal. I think it’s some sort of pre-teen rebellion.
Strength/Skill Work
5 Rounds of:
10 Back squats @ 100# (4 rds), 105# (5th rd)
10 Pull-Ups (dead hang)
5 Jerks @105#
15min AMRAP:
10 KBS @1.5 pood
10 Box jumps @24″
10 Ring dips
5 rounds + 10 KBS + 10 BJs + 2 ring dips
I need to buy compression arm sleeves… where in the world do I get them? Any reco’s for favorite brand or website?
Handstand walks are coming. Thanks Kate for the pointers.
Nice to work out with the gals again…
Is JK the new Rx/ISAIKI? Love the Pequod’s and Ben & Jerry’s overload description. Rx better get back and start posting soon!
BS at 160: 5-5-9. Had at least one more in me, but I was the slow poke holding up the start of the metcon, so I kinda hurried through these.
Crippler at 80# in 5:05. Really want to do this again, there’s easily six seconds I can lop off this. I tried to start my final kick with 250m left, and just watched the pacer stay right at 1:50. With 100m to go, I got myself into the 1:40′s. Next time, I’m going to have my rower face the clock when I do this and it will say 4:59 by hook or by crook.
I agree with @Utah: Alex’s efficiency is a site to behold. Along those lines, I have tried to keep my pull rate down at about 25 per min, and I think has helped with my efficiency on the row, as I stayed at a 1:50 pace ’til the very end. But I’d like to get a bit more juice out of each pull, and I think technique is key to this.
Thanks much to AdamB for your help today, and Kelly and Val for a solid 6pm class!
@Miles, Good to hear from you man! Let us know when you get settled in NY!
@Cheryl, Welcome! CherylR? Just curious. Anyways, welcome to the blog and here’s some back ground of this cycle if you are interested in it: http://www.crossfitchicago.com/archives/8201
Strength/Skill Work
5 Rounds of:
10 Back squats @ 135#
10 Pull-Ups (dead hang)
5 Jerks @155# (2 rounds only)
15min AMRAP:
10 KBS @1.5 pood
10 Box jumps @24″
10 Ring dips (scaled to 2 full + negatives after rd 2)
5 rounds + 7 Ring dips
Post: Hand stand walk fun with burnt out shoulders!
Congrats on the Cert Carolyn and Hello Melissa D!
A1 – Back Squat
1×5 @ #88
1×3 @ #98
1×1 @ #113
AMRAP 18 @ #120
Thanks Rich for the spot, I might have had a couple more but my form was slipping!
A2 – Bench Press
1×5 @ #50
1×3 @ #55
1×1 @ #63
AMRAP 14 @ #68
Good cues from Kurt to set my shoulders and lats before starting to press.
“Chicago Crippler”
Time: 6:53 @ 70#
Got weak mentally on the thrusters and broke into 4 sets which should not have happened. 30 second improvement from 2010 with 5# more.
Got this in on Tuesday with the 9AM crew.
Back Squat – 3×5 @ 157.5
Got 10 on the last set
Chicago Crippler
30 Thrusters @ 77.5 – 20/5/5
1K Row
6:36
Not really happy with this time but since it was the first time back in a week (and a pretty rough week too) I won’t beat myself up on it. Should have at least been able to get all the thrusters unbroken.
I just want to say – OUCH to this WOD. Came back after a 2 week vacation and we had moved gyms!
Back Squat – 2×5 – 115; 1×12 – 115
Chicago Crippler
30 Thrusters @ 60
1k Row … took me almost 5 minutes!
7:15 i think
13.1
A – Back Squat 7×3 (240) Last set x 14 reps
B1 – Power Clean 4×2 touch-and-go reps (225)
B2 – Good Morning 4×12 (115)
Conditioning
Chicago Crippler – 4:35
Felt absolutely terrible during this workout, and recovery was even worse. Goal was to get this under 4:30 and I think I had a few seconds in the tank around 350-750meters in the workout.
Strength Week 3
Felt like crap coming in and then felt great working out. Amazing how that goes.
Back Squat
AMRAP at 126#’s
15 reps
Tim said I may have had an extra one or two in there. He also told me my form looked pretty solid! Thanks Tim!
The Crippler at 55#’s, did this a little over body weight
7:45
Thrusters were 19-6-5 and took about 2:15
Yes, I do suck that bad at rowing and this took me over 5 minutes. Got mentally weak in the middle and slowed down, may have done better if Rudy actually sang like he promised to.
3 rounds of
8/leg Step ups to a 12 in box with 25 lb kb in each hand
25 Russian KBS at 1.5 pood
8 ab wheels
This was good grip strength work!
BS: AMRAP @ 187.5–13. (form started to break down and stopped).
Chicago Crippler @ 90#: 6:29. Fun to do this with Anjali in the old box in silence. Dogged the row. Thrusters felt good to 17 and then lost my wind: (22,4,4).
Chicago Crippler @ 71#
6:09….should’ve pushed the row more because I had too much in the tank at the end
6:39 @ 85#
The row was at 4:01, which is the fastest 1k I think I’ve ever done….I suppose that means I should try harder when I don’t precede it by some heavy ass thrusters.
Back squats @ 130#
5-5-15
WOD
6:43, modified w/ front squats @65#
Shoulder still being poopy and doesn’t like front to overhead movements. Finished row at 4:28.
6:52 @ 65#
started pushing the row with about 200m left, wish I could have done this about 20 seconds or so faster, I hate to row!
Back Squat 3 x 5+ @ 70% (=108.5#)
3/3/10
“Chicago Crippler”
For Time: (10 minute cap)
30 Thrusters (20# DB thrusters)
1K Row
time = 7:11
“Chicago Crippler”(skipped the back squat work):
30 Thrusters @ 50% body weight (80#)
1k row
Time: 5:19
2nd Metcon of the night (did Mon/Tue back to back on Wed) so feel pretty good about this.
Back squat:
3×5 at 245#
Metcon Rx’d:
Time – 5:06
7 seconds off my PR but i’ll take it given my lack of conditioning.
Squats at 155# with 12 on AMRAP. Still need work on getting lower in squat and driving through my heals.
WOD modified
60 45# dumbell walking lunges, 30 35# overhead dumbbell presses.
1000M row.
11:45
Chicago Crippler @ 85# – 6:16
last time was in 6/3/09 @ 76.5# – 6:03
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