Rest day/make ups
This time last year… we wrote on 31 Heroes.
CrossFit Chicago is pleased to announce our newest member of the month – Dane Stevenson!
Dane was introduced to CFC by his girlfriend back in early 2011. Since beginning his journey with CrossFit Chicago, he has seen some huge gains with our Strength Programming, lost over 30 pounds and got married to that girlfriend (the beautiful Jessie). Dane was chosen as our latest MOM because of his diligence with his training and also his contribution towards our community.
Next time you’re doing box jumps, you can thank him as he crafted all of our plyoboxes or the next time you are stashing stuff and/or having a seat on the newest addition of bench/cubbies, you can also thank him. Congratulations Dane!
The award couldn’t go to a better dude. Here he had already won his award and tonight was unassumingly working away on those new bench-cubbies. It has been awesome to see all the improvement you’ve made in the past year and a half, and I’m sure there’s more to come. Keep it up and congrats Dane!
Congratulations, Dane. I will have kinder thoughts as I do box jumps in the future, now that I know you made them. Glad to see this recognition for you and your accomplishments.
Congrats! Very deserved. You know Dane is a good guy because he always stops to say Hello, no matter where he’s headed or what he’s doing. Thanks for making everyone always feel welcome and building those boxes!
Is he class schedule correct?
Congrats, Dane! Best paleo partner ever! Well deserved.
Accessory Series for active rest day:
5 x 10 reps back extensions – double grey band
3 x band pull apart super series
3 x 10 band curls
3 x 10 standing band tate presses
will save the gh raises/abs for tomorrow after deads
Congrats Dane!
Can anyone recommend a good place they’ve gone or consistently go to for a massage? Never had one before and think it may be time to try it
Slim Daddy Dane…Congrats!
Was feeling a little nostalgic today…so dragged my butt out of bed and made it to the 6AM class for the first time in months. I was sad that BrettL, MattJ, TimS, and 6:10Glenn all decided to sleep in this morning. So I drew faces on medicine balls (glasses for BrettL, beards for Tim and Matt – I used a red marker for Matt)…so it was just like old times.
Made up Tuesday.
Did 4 strict Muscle Ups with the help of Mr. Attack (first name – Zack) for the strength portion.
Metcon:
5 rounds every 4 minutes:
5 TTB
5 pull-Ups
10 Burpees
50 Double Unders
Fastest Round 1:11 – Slowest Round 1:27
“Space is the place, sky’s the limit…oh yeah!”
CONGRATS Dane!!! Well deserved, you look great! As MoM, one of your duties is to convince Jessie to get back to the box! :)
CONGRATS, DANE!
Nice work Dane, congrats!!
Congrats Dane!
Big Daddy Dane
Boom! Nice work and a big Congrats!
Congrats Dane! You always seem super nice when I pass you, thanks for the plyoboxes (sorta).
@alex, I like hm day spa in the west loop. If you don’t mind a guy rubbing you down, Steve gives a decent deep tissue.
Congratulations to Big Daddy Dane! Well deserved, my friend. Hell of a guy, hell of a good workout buddy.
Nice job Big Daddy Dane. Well deserved, buddy.
Well done BDD2.
Congrats Dane! Been really enjoying getting strong with you! You have one of the best attitudes at the box!
Nice job Dane!
@ Alex
There is a great place at the intersection of Cortez and Addison, HIGHLY recommended. I don’t have a name for you but you really cannot miss it, it is open late night too so pretty convenient if you do not have time to make an appointment.
P.S.
No guy masseuses there either.
Hooray, Dane! I look forward to meeting you officially.
To everyone – suggestions on shoulder stability/maintenance exercises? My shoulder is locked when I do front to overhead movements. I’ve also been having rotator cuff/lat impingements. I know I can do YTWLs and handstand holds. Other recommendations?
Awesome Dane, congrats! Keep up the great work!
@Alex…Vachetta at Lillie Ann’s….she’s awesome and I’m sure could make a grown man cry, if that’s what he wanted.
Yeeeeah Dane! Couldn’t have gone to a nicer guy.
Dane!
Alexa check this easy to do series out – http://articles.elitefts.com/training-articles/band-pull-apart-super-series-for-healthy-shoulders-needs-formatted/?utm_source=Store+Orders&utm_campaign=3d7561fadb-newsletter_3_30_123_29_2012&utm_medium=email
I’ve been using it since last weekend when this was presented to me and although I don’t have shoulder issues I feel it’s great to get this in as a warmup or post wod to fire things up and keep them healthy
Big D!!! Nice Job Brother Well Done. See you in the strength room AKA “The Dungeon”
JoeP–missed the call out yesterday.
You better believe I’m pumped up for OSU football season! It’s the one time of year I miss being in Ohio…Cubs fans got nothin’ on the crazed rednecks of my home state ;)
http://www.youtube.com/watch?v=tZC8EXI44eM
Oh. And f*ck Michigan. (Our annual Pre-Michigan Game Mirror Lake plunge. The coldest year I did it, it was 18 degrees). Enjoy!
http://www.youtube.com/watch?v=c1q_rYtmk_w
So excited! Pretty big honor. Thanks everyone at CFC for the kind words. Can’t wait to see how much we all accomplish in the future.
Congrats Dane! Definitely well deserved. Really cool to see you be able to maintain and make gains throughout your busy work schedule, wedding planning, and the actual wedding. Keep it up, and looking forward to seeing more from you down the road!
Congrats Dane!!! Very well deserved. I didn’t realize you made the plyboxes, when I first came to the box I remember thinking how nice they were. Thanks for making the bench, I saw you putting it together in the corner and the end result looks great!
Congrats Dane…an honor well deserved! We started CFC around the same time and the strides you’ve made are amazing. Keep up the great work buddy!!
congrats Dane!
Strong work Dane!
Congrats Dane! I hope you enjoyed our jumping and cheering at the end of your interview :o)
Congrats Big Daddy Dane! Welcome to the MoM club, brother! Well deserved!
Congratulations Dane,
PRE- ANNIE 07:45 last 2 were sub 7 more sit ups needed
WOD- 5 TTB. PU alternating
13 Tire Flips (JCB)
3 rounds not timed, starting to get lazy 8 weeks away from home time for a Bud and some pizza and then the Box with psychic coach Kelly or bryce calling me out on my kipping sit-ups or crappy OHS
Hope to see you CFC Crazies soon.
Congrats, Dane! Well deserved!
Congrats Dane – well deserved. Any guy that can get the whole box calling him “Big Daddy” is a definite Member of the Month.
Way to go DANE!!!!
Dane, you even brought a blog presence from Mo… wow, that is impressive.
Who are Cheese and Titanium… Identify thyselves!
Alex, if you do go to the massage parlor I recommended DO NOT GET THE DEEP TISSUE, it is not what you think.
Congrats Dane!
@Dougie- Can’t wait!
p.s. Dane, you are a beast! Happy to have you as our new MOM. You deserve it.
You shoot me down, but I won’t fall. I am Titanium.
@JoeP: I’m light and strong, like the metal. Also, I like to sing that song at my loudest whenever it comes on. Bryce gave me this name, you can ask him, but I think you’ll figure it out pretty quickly.
Yay Dane! Congrats!
Hey Everybody! Genes 35th bday is tomorrow and we’re going out tonight to Kirkwood to watch football and drink beer! Would love to see ya’ll there! We’ll be there 6ish!
JoeP–missed the call out yesterday.
You better believe I’m pumped up for OSU football season! It’s the one time of year I miss being in Ohio…Cubs fans got nothin’ on the crazed rednecks of my home state ;)
http://www.youtube.com/watch?v=tZC8EXI44eM
…and that’s just the locals. The students. Well. We’re a different breed.
http://www.youtube.com/watch?v=c1q_rYtmk_w
Dane has been called a Mother I am sure but now he is a MOM. Congrats Big Daddy Dane!
Line of the day “Next time you’re doing box jumps, you can thank him…”. Thank You is not what I want to say to the person who built the boxes during any WOD with Box Jumps…Screw You is more like it.
Happy early B-Day Gene!!!
@Titanium, with a little effort you could have recreated your response as a riddle. I expect better next time.
Happy birthday, Gene! Enjoy your celebretion.
@ Alex: looks like you got a lot of suggestions, but here’s mine: I go to a guy named Doug at Spa Space on Canal and Randolph. Good deep tissue massage. Haven’t been to see him since I fractured my jaw, but I was just thinking I’m overdue. Enjoy it wherever you go. I think it helps a lot.
Congrats Dane! Thanks for the spiffy new bench/cubbies.
Muscle Up work with Kurt – Got 11 strict including my first ever sets of strung together strict muscle ups. I think it was 3 or 4 sets of two to finish it out.
Metcon:
5 TTB/Pull Ups
10 Burpees
50 DU
Fastest: 1:09 (aka faster than Kurt)
Slowest: 1:45 (still faster than Kurt)
Rx Test Passed
Helen in under 10 min (lazy lazy lazy)
Front squats were at 215#
OHS were at 165#
RX tested today with Jamison..Passed
Helen @ sub 10 – runs were slow
Front squat @100% BW = 150
OHS @ 75% BW = 115
Helps being below man weight for the two squat movements. Not so much on the DL.
Day 4 Oly Focus
A1 – Press 1×5 (55%) 1×3 (60%) 1×1 (70%) 1xAMRAP (75%) 101/111/130/138 AMRAP x 8
A2 – Front Squat 5 x 4-6 (55% of 1RM Back Squat) 208
B – Snatch Grip Push Press 5-5-5-5-5 95/115/135/165/185
Conditioning
5 rounds of: (12 minute cap)
6 Deadlifts (225/155)
8 Goblet Squats (1.5/1pood)
10 Kettlebell Swings
T-7:30
D – Overhead Band Pull Apart 3 x 30
Oops I forgot GETSOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Nice work Dane. Everybody has already said it. Well deserved.
Strength 14.4
Should have taken a rest day today, as my body was zapped, but the wife ditched my dinner/date proposal for a better offer. Cold shit. So what better than heavy deadlifting?
A1) Deadlift 1×1 @ 300#
A2) Deadlift 1×1 @ 335#
A3) Deadlift 5×3 @ 355#–AMRAP set 7. As Rich and Rudy and Kurt all pointed out, my form is brutal on these. I don’t use my hammies enough when it gets heavy and I lose my core instantly. No energy+bad form=Not good.
B1) 6×2 hang power cleans @ 215# right into
B2) 6×5 Front Squats @ 215
C1) 4×20 gray band back extensions
D1) 3×20 TTB right into
D2) 3x 2 pood/arm farmers carry until grip gives way
Make up for Tuesday
Muscle up work. Got 11 of the 15 and Kelly was great in pointing out that my kip was a little jerky and not driven from my hips. Went and worked on the new muscle up harness. Wow. Cool contraption!
5 rds – every 4 mins
5ttb/pull ups alternating
10 burpees
50 double unders
Best 1:14/ worst 2:20 (yikes)
Stormed out of the gate on this unbroken (even the du’s!) 1:17, 1:14, 1:20 and was unbroken until #30 on round 3! Then the wheels fell off! Lost all rhythm with the rope and totally gassed.
There is really no substitute for quality sleep. I am really seeing the effects on 3 months of broken sleep patterns.
Oly 3.4 today
Press 1×5 #75
1×3 #85
1×1 #95
1x AMRAP #101 = 13
Front squat- 4×5 #175, 1x AMRAP= 12
Snatch grip push press- 5-5-5-5-5. #85, #95, #115, #125, #135. I dropped the bar after 4 at #135, the negative coming down was getting hard & I was sweaty.
Metcon- 5 rds
6 DL #225
8 goblet squat 1.5pd
10 KBs
10:17. Probably could have shaved a minute, I was definitely gaming it to make the 12 minute cutoff. The Deadlifts got hard after a couple of rounds, mostly because the hammies start to hurt with all that movement.
Congrats Dane! Love all the MoM videos! Each and every one is great – inspirational, funny, and informative.
@alex thanks for the tips! I’ll try those out.
@matthewk nice work with the muscle ups!
Congrats Dane! :)
Power snatch 2-2-2-2-2 @65lbs
Every Minute on the Minute for 12 minutes of:
3 Hang Power Cleans @75lbs
4 Bar Facing Burpees
Todays workout felt great just wished I would have done more weight…next time
@joep Bryce gave me Cheese as well so you can ask him who I am too. Wish there was a better explanation but I just like cheese. It’s yummy stuff….but apparently grows back fat (not so yummy stuff).
Back squat @#90 x5,5,13
Crippler thrusters @#65
1000 meter row
8:38
Thrusters were 10, 5, 5, 3, 2,2,2,1…lame lol
Ouch
Muscle Up work 5 strict, then some work in the harness.
Metcon 1:
5 TTB/Pull Ups
10 Burpees
50 DU
Fastest: 1:15
Slowest: 1:18
stretch out / cool-down and then…
Metcon 2 “Chicago Crippler”(skipped the back squat work):
30 Thrusters @ 50% body weight (80#)
1k row
Time: 5:19
And thanks to Coach Gina for letting me work in w/ the Women’s Only class (and skipping the back squats)!
Cheese = back fat?! Well that explains a lot.
Great 8pm class, it’s been nice seeing new faces at each class. Thanks Coach Gina for pushing us hard.
Made up Mondays wod: Chicago Crippler
Chicago Crippler: 6:34 @ 65#. A bit higher than 50% of body weight.
I had a game plan walking into this wod to go unbroken in the thrusters but that fizzled out when I was doing them. Had to breakdown the thrusters, form was ugly. Tried to be steady on the row. I need to work on my mental toughness.
Huge congrats Big Daddy Dane! Well deserved.
Thank you Dane for all your hard work improving the box! Saw you working on the bench the other day and thought how wonderful and generous you were to contribute that and the boxes you so expertly created and assembled. You are so deserving of the MoM! Congrats to you on this recognition and also on your dedication to the program! It surely has paid off.
@Alex: I second Jean’s recommendation on Spa Space in the west loop. Have been there twice. There are women masseuses available in addition to Jean’s favorite. Tim can provide the names of the two we had for our couple’s message last month.