Nevermind the giant piece of cake, remember we are featuring specialized rowing and yoga classes this weekend!!! See the scheduled for details.
Teams of Two: (One person working at a time)
400M Run
25 Push Press (95/65 or 65% of 1RM Press)
25 Hang Power Cleans (95/65)
25 Burpees
25 Pull-ups
400M Run
Post partner and time to comments.
This time last year… Erin posted a Tomato Cobbler.
If you missed week 1 of rowing can you still jump into week 2?
@Russell,
I just asked Sarah and she said that is fine. Sooooo, Come on in!
Partnered up with John for the WOD. The two of us were well matched; I excelled at the push press, John killed the pull ups, we both slugged through the burpees.
Time: 15:25
For me: push press and power cleans were unbroken. Pull ups broken into 10-8-5-2.
Great way to start a dreary fall morning!
Marc and I worked very well together.
15:25
Push press unbroken,
Lost my hook grip on the hanging cleans 15-10
Knocked out the pull ups unbroken
My burpees have gone to shit. I used to be able to spring right back up and now I find myself stepping back up. Old, lazy or both…… Not sure.
This was fun
Thanks T4
I live a block away from Cheetah Crossfit in Bucktown, so I decided to stop in for The Magic WOD fundraiser this morning.
20 Min AMRAP Rx’ed
6 Manmakers w/ 15# DBs
200m run w/ DBs
20 Sit ups w/ DBs
5 Rounds + 2 Manmakers
Thanks Gina for the heads up. Had a great time and happy to donate to a good cause.
Boys club at 8am.
Threesome: Molik, Casey, and myself
Time: 17:23
Wanted to play w/ the big boys and go Rx buuut started push jerk’ing the push press so Randy had me go down to #55.
Post: Real Ryder (makes a huge difference when I crossfit before instead of after)
Thanks Randy for the awesome coaching this morning!! :)
Partnered with Tony at the 10am: rx’ed at 15:03. Nice work today buddy. Grip strength prevented me from doing these movements unbroken. Push presses for me were (15-5-5) and Tony cruised through unbroken. Hanging PCs were (15-5-5) and Tony went (20-5). Burpees were burpees. PU’s were (15-6-4) and (15-10) respecively. Great class Kacey and Rachel!
Snatch 1RM: 185# (ties PR)
followed by 4 zillion failed attempts at 190#.
C&J 1RM: 225 (12# PR)
much more in me, just plain tired after 4 zillion snatches.
WOD with newcomers Dave:
Rx – 18:22 – All my reps were unbroken.
Nice job Dave! Way to stick it out.
Rowing w/ Sarah this morning! Worked on pacing and consistency again. Trying a better grip on the erg handles to get more power out of my pulls and increase my grip strength (the nonexistence of which was very evident on the pull-up wod Tuesday).
Post: Braving the crowds at the Wine Discount Center clearance sale – happy to run into some fellow CFCers which made the line more bearable :)
Strength
Week 6 Day 4
DL 3×8 at 163, AMRAP 10
8 rounds of
5 Front squats at 83
10 bj at 16in
4x 4 one leg box squats
4×30 sec superman hold
Some skill work with Team PantyMuffin and a Power Oly Total.
Pistols & HSPU went better than I expected. Way to go Gina on hammering out those muscle-ups!
Snatch: 95 (5# under PR) grip and hip flexors really tired for these today
C&J: 121 (1# PR)
Partner WOD with the broski.
Time – 12:56 rx
Everything unbroken until pullups (15-5-5). Last run was pretty friggin’ rough. Considering I had a cheesy gordita crunch for breakfast I’m just happy I didn’t end up with my head in my hands sitting on the curb after the workout…which would have been embarrassing. Oh wait, that’s where Mark ended up post-wod…
Also, wanted to give props to Kacey and Rachel for running their class solo today!
Does anybody know someone who does jiu jitsu and might be interested in some free gear? I have 2 gently used Howard (HCK) gis that I no longer need. They’re kind of expensive so I feel like it would be silly to take them to Goodwill. Help me find a loving home for them.
I was finally able to get my elusive 200# Snatch today! Progamming is working!!
I had to stop with the Oly lifting to coach the 11 and noon classes, but after that I got the press work in and then 6×3 push presses @195#. After that I rowed a 5k at an easy 2min pace…
It was a much better day than my Wednesday of being humbled by Alex and the mainsite wod. He finished more than twice as fast as me. Beastmode!
Ah. Good and a little beat up here in sunny San Diego at the Competitors Course.
AM work out 9-6-3 of 165 thrusters and muscle ups: on the 9 set,
had an unsafe muscle up position so did 4 regular 4 strict seated then 4/2 as suggested for subsequent sets. 6:37 wow that rocked my jacked wrist.
PM workout AMRAP12: 5 hang snatch@135 then 2 rounds of 3 pullups, 6 pushups, 9 box jumps. 4 and some change.
Wow, my hands hurt.
@primeco, will they fit me? Leave them at the box if you can do I can check em out.
@AdamC–congrats on the #200 snatch!
Oly Focus 6.5 – Saturday AM
Snatch Balance–worked doubles up to #155, got #165 for a single. Had #10-#15 in me left but needed to move on.
Snatch–worked up to #165 which was felt pretty light. Failed #176 a bunch of times, bah.
C&J–only had time to get up to some reps at #205-#215.
Jumped in with the 9amer’s for the CFC Metcon:
Rx’d w/ The Red Headed Wonder MattJ: 10:22
All unbroken. Headed out the door for the final 400m at 9:00. Couldn’t quite get sub-10 on this, due mainly to the runs.
Post: Watched Denard Robinson throw four interceptions and lose a fumble. Ate a pretzel with cheese, it was delicious.
YOGA FOR ATHLETES: Sunday, 4-5pm at the box.
Email Melissa for details: melissa@crossfitchicago.com
Go Bears!
Pre Bear wod this morning. Made up wed
1 Clean and Jerk (80%)
Every minute on the minute for 10 minutes.
175lbs
Then,
10-8-6-4-2 reps of: (Not for Time, 12 minute cap)
Press
Back Step Lunge/Leg (50% of 1RM Clean and Jerk)
Bent Over Row.
95lbs.
Gave everyone the pleasure of The best crossfit song ever
@rudy
They might – I’ll drop them at the box Tuesday morning.
Snuck in on Sunday AM for Strength Week 6 Day 5
Press
3×8 at 55#’s, AMRAP 9
Bent Over Row
3×8 at 55#’s, AMRAP 10
Conditioning
20-15-10-5
Pull ups
HSPU to 2 ab mats
20# ball slams
Took me well over 20 minutes as that high volume handstand work is TOUGH after all those presses. Pullups and ball slams were all easy. Rough one. Could barely kick up to the wall after the 15 set.
I did this workout Sunday with the 11am WOC
Partnered up with Kitty.
400m run
25 Push Press (47#)
25 Hang Cleans (47#)
25 Burpees
25 Pull Ups (orange band)
400m run
22:55
This was a “fun” one. Though I had nothing in my arms by the pull ups so those were broken up into singles towards the end!