Enjoying the fruits of Member of the Month, Dane’s labor!
Split Jerk 3-3-3-3-3
5 Rounds for time of:
6 Deadlifts (225/155)
8 Goblet Squats (1.5/1pood)
10 Kettlebell Swings
This time last year… 6am Glen wrote on Rest!?!
Grand Opening Party
-Jonny Vu
As we continually expand on what has now become a yearly tradition for CrossFit Chicago, let’s take a brief moment to celebrate how far we’ve come and the new friends we’ve made along the way. On Friday, September 14th, CrossFit Chicago will host a Grand Opening Party. Member GregM has generously donated the catering services of Roots Handmade Pizza (RootsPizza.com), the Fifty/50 (thefifty50.com), and West Town Bakery & Diner (http://www.bleedingheartbakerywesttown.com/). There will be some paleo and not-so-paleo options available, but you’re more than welcome to bring your own goodies if you have special dietary needs. Also bring what you want to drink as we’ll bring the games (trivia anyone?, bags, ping pong, and now foosball!)
We hope you can stop by on Friday, September 14th between 7pm and 10pm.
Anyone interested in women’s size 5 pink and gray Do-win lifting shoes? Dave bought me these a while back, but they turned out to be a little too small.
Sorry for the crazy long URL, but here’s a pic: http://www.ebay.com/itm/Pendlay-Do-win-Womens-Weightlifting-Crossfit-Shoes-Gray-Pink-weight-lifting-/110905075982?_trksid=p4340.m185&_trkparms=algo%3DSIC.NPJS%26its%3DI%26itu%3DUA%26otn%3D5%26pmod%3D120587766379%26ps%3D63%26clkid%3D1706704020677322735
Best offer accepted. Brand new, never been used. Would love for these to go to a good home. Email my yahoo account cm west 9.
When is someone going to donate a bubble hockey game?
Can someone explain a goblet squat to me? I assume since it’s with a KB that as you squat down, the KB goes up over head????
Thanks
@cheryl – it’s a front squat with a KB held close to your torso. Most either grip the horns or have their palms under the flat bottom. Your coach can demo in your class.
@Cheryl, http://www.youtube.com/watch?v=u7-HLtOglfM fast forward through as needed.
The goblet squat requires you to fill a goblet of your favorite wine or spirit and perform squats, then take a swig at the top, repeat process until goblet is empty and then slam down.
Or you can use the KB as the coaches will show you.
Split jerks @ 135. Would like to have gone higher but focused on better footing.
Met: 5:59 @ rx.
I love that we get a party with every CFC upgrade.
Speaking of, if anyone is around tommorrow a group of us will be heading to Happy Village around 2 or 3ish for some classy cocktailing.
http://happyvillagebar.com/
Happy Labor Day weekend everyone!
@ Jonny, thank you for the detailed visual. I live in Ohio and workout in my garage. I met Rudy at the certification testing at Rogue a few weeks ago and when I checked out the site, I loved it and wanted to follow you guys, so I have no coach other than myself. I’ve done CrossFit for four years so I’m familiar with the majority of the movement, I just had never heard of the goblet squat and thought it might be made up by you guys. I had a baby a year ago and find it too difficult to make it to the CF box at the alloted times. So, I bought most all the equipment I needed to continue at home. we actually have a pretty cool garage gym. It’s not the same as being with a local CF family but its better than not doing it all, right!
@ Rudy, thanks so much for the link for the video. I’ll you tube those I’m not familiar with to see the movement.
@ Glen, I love your version, LMAO.
Oly Program 3.4 (minus MattJ, BrettL, and TimS)
Press
1×5 @ #95
1×3 @ #105
1×1 @ #120
1xAMRAP @ #125 – 10 reps
Conditioning, CFC Metcon
Rx’d: 3:39
Unbroken. Bryce told the 6amers to hit the first three rounds as hard as possible and then hang on for the last two, which was pretty accurate of how this went. Posterior chain said “seeya later alligator” mid-way through Round 3. I stared at the bar for about five seconds on the last round of DLs but otherwise no breaks–last round of DL was about as ugly as TimS is handsome.
Front Squat 5×5 @ #185 – Tough after the workout but completed.
Tried out some DUs with a band around my arms–going to start incorporating these into my warmup/cool-down to fix my lopsided dubs.
Must. Do. CrossFit.
Being off a week blows. I’m coming in today, eff you stupid cold and stupid shoulder. :)
Cheryl we must get a visual of the garage box when you get a chance. That is my dream one day to have one
@ Alex I will send one soon.
Split Jerk work, made my way up to 165# (PR is 175# so now I know I can get way above that for a 1RM). Got some good advice from Anthony about speeding up my dip which helped me launch the bar overhead faster.
WOD: ~6:30
Wanted to break 6m but took too much time in the transitions during the later rounds. Good burner though, the hamstrings are feeling it now.
Split Jerk 3-3-3-3-3 (worked up to 75#)
5 Rounds for time of:
6 Deadlifts (75#)
8 Goblet Squats (yellow)
10 Kettlebell Swings (yellow)
7:50
My lower back has been sore, so I was trying to be careful on this WOD. I’m definitely feeling the burn, but in a good way!
To All:
Inov8 sale at the Clymb: http://www.theclymb.com/invite-from/josephpatrevito
50% off most of the shoes I saw.
(yes, I get credit if you buy something) Huzzah for me!
Cheese and Titanium, thanks for the clues, they were pretty much all I needed to figure it out, I got wicked smarts up in here, WICKED SMARTS!
Strength 14.5
A1) Press 1×1 @ 125#
A2) Bent Over Row 1×1 @ 125#
B1) Press 1×1 @ 135#
B2) Bent Over Row 1×1 @ 135#
C1) Press 5×3 @ 145#–AMRAP set 7. 7th rep was the ugliest press you have ever seen. Didn’t leave any in the tank.
C2) Bent Over Row 5×3 @ 145#–AMRAP set 15
D1) Incline DB Bench Press 4×12 @ 55# DBs
D2) Weighted Chin over Bar 4x:30 @ 2pood
Conditioning
8 min AMRAP
3 CTB pull ups
6 Pushups
30 double unders
A lethargic 10 rounds. This week beat me up a bit. Not much left by today.
F1) Black band pull aparts 4×20
Post WOD–10 min planks
Hoping to take the boys for an easy lake front run in the afternoon if I can muster the energy.
Meg’s last class this morning for a while. Nice work babe. You impressed the hell out of me and a lot of other people with your continued hard work deep, deep into your pregnancy. Now the fun starts again.
Where is this gym located?
I have only been doing Crossfit lifts that I find here: http://crossfitworkouts.co but I would like to start playing a more active role in the crossfit world and get healthier.
Todays Metcon-
Split/Jerks @ 135 felt good, 2 second hold at top.
5 Rounds
6 DL @ 176lbs(80 kilo for us Brits haha)
8 Squats (No KB used 20lb Medball)
10 DB Swings, super light
05:07 too fast, really the light weight made it quicker if I did this RX I would expect up in the 9′s need the box’s myriad of weights selection.
Split Jerks x3
65, 90, 105, 115, 125
could have done a little bit more but ran out of time
Metcon – 6:44 I think. Fun muscle burner – in the 3rd round I questioned why I like doing this stuff – in the 5th I remembered why I love it =)
Time to go play on a trapeze!!
Last class for a while, it was bittersweet! Thanks to everyone for their continued encouragement and support. Without it I would have stopped weeks ago! I’ll hopefully be back in 6-7 weeks. I have a few girls in my sight so watch out (Alexa, Megan and CZ) I’m coming for ya!
Split jerk 55,65,75,80,80- could feel me pressing out the last rep at 80 so stuck there.
Metcon at 72# barbell and 25# kb
Flew pretty quickly through this 4:20, should have gone a bit heavier on the DL. Oh well.
To Brett Raz, this is what we’ve been training for my dear, we got this!
Ps. If you see Brett at the OD next week, please turn him around and send him home or to the Hospital immediately. Pictures of Brudy Vu Rasmussen will be posted ASAP!
*box
Joined the 9am crew today; can’t remember the last time I was able to take a class!
Jerk tech work; set of 3
65-85-100-115-125#
Stopped at 125# as my collar bone is still bruised as heck and I couldn’t take chaining reps anymore.
Metcon- Rx’d with 155# and did 1.5 KB- 8:08
Definitely not a sprint; goal was just sub 8 and unbroken movements. Was unbroken but way too much rest to regain lungs- had a hard time breathing today. DL/squats felt great but the grip on my swings got a little tough by 4th set so to stay unbroken I rested, chalked up, rested some more… you know how it goes ; )
p.s. It was a blast being apart of Meg’s last workout!!!! She is such a badass.
p.p.s. I wish I could make the grand opening however I have a tournament that weekend so I’m not sure if I’ll still be in town. Greg’s food is the BEST though!
Meg Raz.. I’M SCARED!!! You’re a force to be reckoned with inside AND outside the box. BUT.. Challenge accepted ;)
Raz family yay!
Can’t wait to meet the newest little guy!
Wonder if he’ll be a mix of the two of you, since one twin is just like Brett, the other one just like Meg. :=)
Lots of hugs and let us know if you need anything!
And I got you, I will send Brett home all week next week! :=)
SO excited for the new space and the Grand Opening Party! Way to go CFC…I am so proud to be a part of this community.
PS. Meg Raz…I never see you, but see your weekly posts and FB pics from the box. YOU. ARE. AMAZING. All the best to you, Brett, and the family!
Split jerk’s 3′s up to 95#
WOD:
5 rounds
6 deadlifts @ 125#
8 goblet squats
10 kbs both at 1 pood
6:02
6 a.m. Glen, I love your version much more. We should’ve tried it as the 6 a.m. Friday WOD!!
Woohoo Partaay! I have mad foosball skills, I can spin those guys at like 100 RPMs and I like to stab the person across from my with the other side of the little rod that holds the players. Spin and jab, it is not pretty but it is easy to score when your opponet is on the floor holding a bandage on the gash in their thigh or an ice pack on the lump in their forehead where the ball shot up and hit them…anyone what to play?
Worked up to 200# on split jerk, I ran out of time so I did not try more but 200 was a little squirley, so it was probably good I did not go up.
METCON in 7:20ish. I should have known this was going to suck becasue I didn’t think it looked too bad on the blog. Kelley yells “This is when Allday finished” as I finished my 3rd round.
http://www.thrillist.com/food/chicago/wicker-park/bangers-lace-hot-dog-eating-contest_hot-dogs_events
Who is in?!?!?!?
Not feeling 100%, but managed to do okay on the workout.
Jerks: 55-65-75-80-85. Probably could have gotten 90/95, but working on technique and getting under the bar. Felt better then they usually do!
WOD:
5 rounds
6 deadlifts @ 115#
8 goblet squats (1 pood)
10 kbs @ (1 pood)
6:09
Really wanted to get sub 6 on this, but just couldn’t move fast enough through my squats/KBS. Weight felt very good, could have gone heavier.
I am in complete awe with all the pregnant ladies at CFC, you gals are badass!
@Meg Raz and family, all the best as you wait for your newest little addition to arrive.
6:52 Rx w/ lots of breaks on the DLs and a couple others.
Back was nice and locked up so decided not to push through and risk it.
@ woody
I will play you in Foosball but remember – NO SPINNING! Before my crossfit days – before my long walks on the beach listening to the soulful sounds of the BackStreet Boys – back when I had hair – I was a pretty good foos player. I haven’t played in a long time but I accept your challenge.
“You can’t stop me – You can only hope to contain me”
BOOM! Cabs here!
Metcon today – AWFUL – i’m such a potato sack.
“Boats and hoes”
Also may have been the blackened chicken tacos, merkt’s cheddar cheeseburger sliders, and countless shots of apple cinnamon infused Jameson shots in honor of Gene “Freight Train” Dillard’s 35th Bday last night.
Jerk 3-3-3-3-3
95-125-135-145-155
Same story. I don’t split hard or low under the bar. Its almost closer to a push press then a split jerk. However, my dip and initial drive is improving.
Metcon: Rx’ed 6:14
Felt pretty good, but still rounding my back too much on the dead lifts. Back extension accessory work for a post to help strengthen mid section. Kettle bells were the easiest part of round 1 and the hardest of round 5.
Tweaked my mid back this morning at the 6am class doing a 135# split jerk after sleeping in bad positions so I figured my day was done as i had trouble just walking up stairs and getting in and out of my car. But through the magic of time and my advanced healing powers i was able to wod this evening and threw down with Fish and Elizabeth:
50-35-20
Wall ball – 20#
Pullups
Double Unders
TIME – 9:16
Wb & double unders unbroken. Pullups – 30+10+10, 20+10+5, 12+8. I got a little soft on my 2nd sets of pullups on the 50 & 35 sets as i may have been capable of doing both in 2 sets so that’s where time can be made on this one next go round. I’m not 100% yet but very appreciative that i was able to get a good sweat in today and overcome the muscle aggravation
@MegRaz – Bummed that I missed your last class in a while. You’re a freakin rockstar though. You’ll be missed while you’re gone but can’t wait to see you (and the new guy) soon.
@Woody – Come on… spinning the bar isn’t allowed. Get some power out of those forearms.
On to the workout:
Split Jerk
Worked up to 145 but failed the last rep. Really wanted to focus on form but just didn’t get under the bar (common story).
Metcon w/ 185 DL and 1.5p KB
8:09
Ugh.. awful performance today. Couldn’t catch my breath to get set for the deadlifts and then ended up breaking on the 4th and 5th rounds with the KB (maybe the third too?) Just wasn’t in it mentally. I want another shot at this soon.
50-35-20
Wall Ball 14#
Pullups
DUs
14:30 Rx
A minute better than when I did this one ~2 weeks ago. I think pullups were better, but wallballs were slower. For the pullups, I can get a good set initially (8-10), then sets of 3. Fun to do with Alex and Rachel!
A1 – Press 1×5 (55%) #95
1×3 (60%) #105
1×1 (70%) #120
1xAMRAP (9) (75%) #127
A2 – Front Squat 5 x 4-6 (55% of 1RM Back Squat) #190
B – Snatch Grip Push Press 5-5-5-5-5 ( try to work up to 102.5% of Press) #175
Conditioning Time- 5:02
5 rounds of:
6 Deadlifts #225
8 Goblet Squats 1.5 pood
10 Kettlebell Swing
I really liked this workout and thanks to Randy for his motivational pushes.
D – Overhead Band Pull Apart 4 x 30
E – DU work with Joe p
F – Alex’s shoulder mobility work with black band
Split Jerks worked up to 205#
WOD:
Was looking for sub 6 on this one but ended up with 6:40. This wasn’t a conditioning factor but rather my back started to fatigue mid-way through the 2nd round. I was sitting at about 2 1/2 minutes through 2 1/2 rds and then fell apart on Goblet Squats.
Ironically I’m drinking from a goblet right now.
Forgot to post yesterday!
Thursday – active rest day; did Wednesday wod with Ali G and August MoM!!!!!
4 rounds of:
10 burpees
30 double unders
400m run
Burpees felt good
Du’s all unbroken
Runs felt, Eh!
12:01
Today’s strength cycle
Press
1×5 @ 80
1×3 @ 95
1×2 @ 105
1×1 @ 115
1xamrap @ 125 – 8 reps
Front Squat
5×4 @ 165
Behind head snatch grip push press
75-85-95-115-135-155-165
Today’s WOD – jumped in with the WOC – they were gracious enough to let me jump in with them! Thanks ladies!
5 rounds of:
6 DL @ 225
8 goblet squat @ 1.5 pood
10 KBS @ 1.5 pood
Flew through round 3 and then really couldn’t breath; reared to long.
5:42
My hamstringa are in fire and feel like they are going to curl up in a ball at any moment!!!!!
Rested to long not reared
Hamstrings not hamstringa are on fire not in fire
I hate auto correct!
Made it back in today after a week and a half off due to traveling and then a cold. Still not at 100% tried to take it a little easy..
Split Jerk up to 75#
WOD
6 deadlifts (100#)
8 goblin squats (25# barbell, no kb’s left)
10 kb swings (25#)
time: 7:57
thought i wasn’t going to finish this one at one point..my back was burning. but i did it. whoo hoo.
Great night at the CFC. Not because I killed it in the workout but because the people. Man, I’m telling ya, you all are a bunch of great people. Saw some people I haven’t seen in awhile and the regulars I love to run into. Thanks to Steph for coaching, JoeP and Rx doing the prework out dance, Mia for lifting with me, and all the other ladies for just making tonight great.
I know I always say it, but CFC is the best.
Thanks everyone!
Split Jerks – worked up to an easy 185#, focusing on technique.
MetCon: 5:57 rx
Worked with Leslie and Lauren on split jerks. Worked up to 75#. Didn’t want to push it too much due to a cranky shoulder.
Dl at 95#
Kb and g squats at 20# should have gone heavier.
All unbroken.
5:26
3 position squat clean–worked up to 105. My 1RM is 115, so I was happy with this #.
Metcon for time–50, 35, 20 of the following:
Wallballs (14#)
Pull-Ups
Double-Unders
18:42
Everything came relatively easy except for the d@mn pull-ups–mostly sets of 2-3 with way too much rest between. Thanks to Alex, Elizabeth, and Steph for sticking around and cheering me through those.
I luv the way Fish yells at me. Great noon class, way to go coach!
Split jerks, worked up to 155#. I could have gone heavier, but really focused omn technique. It was good to work in with Randy. It’s is like playing golf with someone who is far better than you. I definitely kept my focus, and stepped up.
Metcon:
Rx 7:40
Started my week with the crippler, finished with this! Yikes, my posterior ans hammys are screaming.
225 is a load for me, but got first 3 rds unbroken, then got hit by a truck! Last two rounds dl was 3 and 3 and slow.
@Meg Raz,
You said that today was your last day working out before the baby is due next week. You are one remarkable woman! You’ve demonstrated throughout your pregnancy how you can still kick butt as well as keeping an eye on your well being. You have set an example not only to pregnant woman but to all of us .
I have to agree with jamison and T4. I am drinking from a goblet now and it was great to see everyone tonight! Although I hate change, the new space was great and I was so pumped there were a ton of women in the WOC – AND …… that Stephanie left the pool to come coach us. I really think every Friday 5pm WOC should be be JoeP and Scott. The dancing inspired me. They could be honorary WOC members.
Split jerk:
95-135-185-205-225
Metcon Rx’d:
Time – 5:52
Thanks Jen T – I’m so in!!!!!!
Meg Raz – you are a badass for sure!!! Good luck and post pics soon.
Warm up: 3 position cleans, worked up to #125
50, 35, 20
Wall Balls
Pull-ups
DU’s
19:20
Went 40/10 on the first round of wall balls…was able to do the second round of DU’s unbroken but my pull-ups are still lame. Ugh!
At CF Saint Paul
Work up to a heavy deadlift in 10 min:
135-225-315-335-367(pr)-375fx2
Metcon:
75 wall balls 20#
Then 10 rounds
3 275# DL
5 pull ups
7 push ups
17:40
Wallballs were all over the place after 50
Everything else was unbroken, but there was a lot of staring at the DL bar.
3 wods this week involving wall balls. I’m done with them for a while.
Jerks
95-115-115-125-125
wod:
155# DLs (meant to do 170#, but I had an idiot moment and loaded the bar wrong).
1.5 pood GobSqs/KBs
6:50
Went light with jerks and DLs cuz my knee went Ka-blammo again on Tuesday and I don’t want to tempt the wrath of the meniscus gods. Feels better than it did on Tuesday, but nowhere near 100%.
Congrats Meg! You are incredible. Can’t wait to hear the good news sometime soon :)
Split Jerk 65-75-85-90-90
5 Rounds:
6 Deadlifts – 115#
8 Goblet Squats – 1 pood
10 Kettlebell Swings
Time: 7:10
I heart pregnant women! better you all than me =)
worked with Lizzie on the split jerks and worked up to 90#
5 rounds:
6 DL’s (105#)
8 goblet squats
10 KBS
6:54 ish
I realize that squatting takes me a little longer to get back up thanks to gravity and junk in the trunk…
I also did the ultimate no-no and dropped by KB twice…kelly punished me with burpees. lesson learned. no more time outs.
Strength Week 3
Deadlift
1×5 at 110
1×3 at 135
1×1 at 155
1xAMRAP at 165, 15 reps
4 rounds of
4 front squats at 88#’s
4 Good mornings at 88#’s
Metcon
3 rounds of
5/leg step ups to a 12 inch box with 68#’s
7 box jumps
9 TTB
Scaled from 5 rounds because my shoulders were just not having the toe to bars today, seriously I was in pain from doing all those a couple of days ago and working on stringing them
Split Jerks @ 145#
WOD
185# dead lift and 1 Pood
9:35