Jim is not impressed with JoeP’s squatting skills.
Back Squat 3×8+ (72.5%)
10 Rounds for time of: (15 minute cap)
3 Front Squats (185/135 or ~55% of 1RM Back Squat)
5 Chest-to-Bar Pull-ups
7 Burpees
Post time to comments.
This time last year… was a rest day but pictured Randy and Bryce at the MetroDash.
Recreational Sports
-Mathias Datzman
Greg Glassman, founder of CrossFit, once defined fitness in 100 words. The last six words of that definition are “regularly learn and play new sports.”
Sports, whether recreational or competitive in nature, give us a medium for testing our fitness, but also provide us with a fun social atmosphere. Recreational sports are a major part of my life and I believe CrossFit has made me better at them.
Since moving here in 2009, my life has revolved around recreational sports, and I have played in volleyball, softball, and flag football leagues every season; sometimes two or three times per season. Recreational sports are so much a part of my life that I have even scheduled my job around the leagues and game nights. Crazy, right?
Prior to joining CrossFit, I was an average athlete. I was in ok shape but not as athletic as I wanted. This past summer that all changed. I joined CrossFit in March 2012. Two months later back out on the softball diamond I had noticed significant changes in my athletic performance. I noticed I could run faster and longer without being winded. My batting had become more powerful and I was batting cleanup instead of the normal leadoff position. My teammates noticed and made numerous comments on how I had become much stronger and faster. It felt great to increase my athletic performance and get better at something I love to do. Without a doubt, CrossFit is the reason for my recreational sports success. Pick up that unused ball or bat; the benefits of CrossFit might surprise you.
Over the last couple of months, I have talked with some of you about playing in the recreational leagues and the possibility of creating some CFC teams. After talking with a few coaches these past couple of weeks, we have decided to create a CFC Team. We want to provide you with an opportunity to play for a CFC affiliate team in the local leagues. We would like to pull a roster together for a few of the fall leagues.
The first league is a men’s recreational basketball team scheduled to play in the CSSC league at Fitness Formula starting Oct. 1, 2012. Game times range from 7-10 pm.
The second league we hope to participate in would be the COED dodge ball league that begins on Friday Oct. 5, location Drucker Center. This league is also CSSC sponsored and is an 8v8 format. Each team must consist of four men and four women. Game times for this league are also 7-10 pm and just down the road from CFC.
If enough people express interest in these leagues we can always form more than one team to play. After enough people sign up I will register and pay for the team and let everyone know the cost and rules of the league. Please understand that these leagues run about 7-9 weeks long, and if you sign up your team expects and counts on you to play. If for some reason you cannot be there please let me or someone else on the team know as soon as possible so we can fill your spot.
If all goes well we will continue to create more teams to play in the winter leagues and in the larger more popular spring leagues. If you are interested in a league, please email me at medatzman@yahoo.com with the subject CFC Rec Team.
The leagues are always enjoyable and even if you would rather not play; stop at a game sometime and cheer on your fellow athletes. Hope to hear from you all. See you on the courts.
I like this idea of the CFC teams in different sports. Can we get a bowling squad going too? I think that would be a lot of fun and a good chance to work on accuracy among other things
I second Alex on liking this idea. Although, I must say, I played on a co-ed dodgeball team a few years ago and adults playing competitive dodgeball is dangerous. I had bruises all over… and not in a good way!
I’m sure Ben would be willing to set up a couple of bowling teams.
@alex I checked the CSSC leagues for bowling. They had already started for the fall. However, I just saw that Players Sports Group has bowling that starts mid Oct.
Great idea! Bowling, oh I wish!!
Who are the two skinny dude playing bags??
Everyone click on last year’s pic to see Randy get stuck at the top of the wall while Bryce rushes to save him!
Dodge ball, I wish. Been a while since we had dodgeball in the warmups. Segwaying back to Val’s excellent article yesterday, to our great coaches at CFC– I think it would be a good idea to get that going on the reg again soon. Nothing spells elite fitness like dodgeball.
Snatch 1 x (85%-90%-95%)
LOADS – 213#-225#-237#
got them all but last couple were ugly. legs aren’t very springy this am after Barbara yesterday
Clean & Jerk 1 x (85%-90%-95%)
LOADS – 247# – 262# – 276#(F X 2)
couldn’t stick 276# which is frustrating but the legs weren’t having it and finally reached my tipping point for this am
CONDITIONING
30 strict muscle ups for time
TIME – 9:58
this was brutal and i am pretty sure i could do 50+ kipping in this time (oo that’s a good wod for the future) but wanted to see where i was at on strict in a higher volume. did 5 to start with and went in singles and 2s for the remainder. didn’t do any mu’s last week so no more of that and also need to reintro rope climbs into my gymnastic elements training now that they are back up and this will get better. will retest in a month or 2
i concur with Kesha in that dodgeball can be a dangerous sport. i played in a league a few years back and literally would come away with some sort of nagging injury after every game, whether it was a sore shoulder, twisted ankle, tweaked groin, or bruised ego so i’ve learned my lesson and will just be a spectator for that sport
I’m just talking about during warmups zinging some mini nerf balls at people’s heads, er, legs. Nothing serious.
Back squat: 95# (8), 95# (8), 95 # (12)
wod at 70#, time: 12:12
I really enjoyed this workout. Front squats felt good, used black band only for the workout which was a first for me. Usually use black and red but Randy said to scale down since I was only doing regular pullups. The hardest part of this workout were the power cleans I had to do to get into my front squat position.
Backsquat @ 90# 8, 8, 12
wod @ 55# and red and orange band for pullups
14:10. This was one of those that looked easier on paper than it actually was. The burpees absolutely killed me, otherwise it was enjoyable.
I used to play Dodgeball and Softball with my group of friends…every single one of us destroyed our arms playing dodgeball. When Softball season rolled around after Dodgeball (weeks later), we could barely throw.
Not trying to rain on anyone’s dodgeball parade…it was super fun (especially if you enjoy arguing with officials and beating up on meathead idiots who think they’re tough). If I did it again I would make sure I was as warmed up as I possibly could be before I try throwing weightless balls around with the same force I’d throw a baseball with.
Oly Focus 7.2
Felt like poo this morning, rough session.
15 mins to a heavy single:
Hang Snatch – #165 (+#5 from last week)
Split Jerk – #260 (Tie PR)
Clean – dunzo, skipped this
#165 hang snatch went up easy, but hip flexors were done from yesterday’s squats so couldn’t sit for long down in the bottom. #260 split jerk had a little press out but felt good.
CFC Metcon w/ MattJ & TimS:
3 FS / 5 CTB / 7 burpees
Rx’d @ #185: 9:20
Little bit of clock management today as I wanted to get through this. First 5 rounds in 4:30 then paced to the end. movements were slow but kept the only breaks to setting up for the front squat. Good having MattJ right behind me the whole way through.
MattJ summed it up best after this morning, one of the best parts about CFC is you can have a bad day but still feel like you’ve accomplished something, as well as had some good competition with friends.
I would definitely be in for bowling as well – and a maybe for dodgeball.
Back Squats @ 165 – 10 on the final set. Felt pretty heavy today.
Metcon @ 125 – 5 Rounds.
Felt something pinch in my back in round 3 and tried to stick with it but it really started to bother me in round 4 and 5 so I decided to just shut it down for the day and stretch and roll out a bit. No fun.
BS: 155# 8,8,8
Metcon: 15:04 w/ 105# and no CTB.
I found a league for you guys who want to bowl. Its a 4v4 league starts mid october. Email the address in the article above if you’re interested.
Seriously, Jim & JoeP look great! Well done gentleman, you should be proud!
@Coaches…
May have to do this at home – are we cleaning the weight for the front squat?
thanks..
@JoshB — yep, we’re taking the front squats from the ground on this one.
BS @ 155, 9 on AMRAP.
Met: 13:47 (if I can recall) @ 115. Squat cleaned the first of all FS. Stayed on the bar for all CTB’s. Burpees, were a bit slow toward the end, but kept going. Great workout today!
Oly Strength Yes I Am Fricking Huge Strength Cycle
7.2
Hang Snaha – work to heavy
75-95-115-135(5)-155(1)-165(FAILEO)
Split Jerk – work to heavy
135-155-165-185-205-215-225(FAILEO)
Clean(full squat) – work to heavy
135-155-165-185-205-225(F#CK YEAH!)
Ring Dip
2×12
Russians @ 2 pood
2×25
Ab Wheel
2×20
Rev BB Bent Over Row @ 75 (should of done 95)
2×20
I am in for bowling team!
3×8(+) back squat
115#; last round @10
WOD:
10 rds
3 front squats @ 85#
5 pull-ups with orange band
7 burpees
DNF’d this bad boy; I was at 9 rds + 1 pull-up; Should’ve finished, but had a twinging mid-low back pain that’s been bothering me for 2 days; Squat cleaned all but 1 round for 1st front squat; pull-ups turned into singles for the last 4 rounds, but burpees were by far the worst part of this WOD!
I’m interested in bowling! I have, however, learned my lesson with dodgeball. Played co-ed last season and had a guy who obviously didn’t grasp the rule about no head shots beam me between the eyes. Saw stars for days!!
ATTENTION
PLEASE EMAIL BRYCE IF YOU ARE INTERESTED IN PARTICIPATING IN THE MEN’S THROWDOWN ON SATURDAY. YOU’LL FIND OUT THE EVENTS TOMORROW ON THE BLOG. ANY AND ALL MALE ATHLETES AT CROSSFIT CHICAGO ARE ENCOURAGED TO PARTICIPATE.
Couple of things:
Thank you for the kind words, I feel like a slightly less handsome JK.
1) I love recreational sporting leagues, but until the old back heals itself up, I am forced to recuse myself.
2) If I were to play co-ed dodgeball, I would be very good at it (because I am quite agile and wily) and I would only go for head shots.
3) This sentence is one of the more disturbing things I have ever read: “Good having MattJ right behind me the whole way through.”
4) Making lists on blogs is awesome.
5) Tony is still the worst.
6) This list only goes to 5.
7) Dammit.
JoeP
@Anthony – Thanks!!
A – Hang Snatch (15 minutes to a heavy single) #165
B – Split Jerk (15 minutes to a heavy single) #195
C – Clean (15 minutes to a heavy single) #205
D1 – C1 – Ring Dip 2 x 8 (30-45 seconds rest)
D2 – Russian KB Swings 2 x 25 (2 pood) (30-45 seconds rest)
D3 – Ab Wheel 2 x 10 (30-45 seconds rest)
D4 – Reverse Grip BB Bent Over Row 3 x 12 #95 (40% of Press)(30-45 seconds rest)
D5 – Band Pull Apart 2 x 30 (Black or Red) (1 minute Rest)
Back Squats 3×8 @215# – AMRAP – 16
WOD: 8 rnds in ~9 min then quit to prevent injury
Bruised the bottom of my foot coming down from a CTB and didn’t want to risk injury. Disappointing DNF on an otherwise good day.
Day of Atonement tomorrow, back at it on Thursday.
Still need a few more for basketball and for those who want to bowl email me so I can get you the info.
BS @ 120# 8-8-10
WOD @ 90#
10:56
Was able to get the first 4 rounds with CTB but then finished the remaining rounds with regular kipping pull ups.
If you don’t think Paleo and Crossfit work well together compare the above picture of JoeP with this one – http://www.crossfitchicago.com/?s=Creepy.
He went from being Mario to being Luigi.
Oly 1.2
A1) Hang Squat Snatch 5×3 (technique)–95, 115, 135, 150, 165.
B1) Hang Squat Clean 5×3 (technique)–135, 165, 185, 205, 225 (Failed 3rd rep). Cleaned it but fell back on my heels and bar landed on me.
C1) Split Jerk 5×2 (technique)–155, 185, 205, 225, 235
On the hang snatches and cleans Captain Kurt suggested I try starting with shoulders forward as he has been doing some overseas research. It is weird that something as important as shoulder position can have diametrically opposed viewpoints, but I have to say I kind of liked starting with my shoulders forward as opposed to backwards.
D1) DB backstep lunge 2×12/leg @ 55# rest :30
D2) DB bent over row 2×10 arm @ 55# rest :30
D3) Romanian deadlift 2×10 @ 230# rest :30
D4) DB High incline press 2×12 @ 55# rest :45
Post–
2k row @ 75%—7:38
20 min planks
Tricities crossfit again- starting to feel like a suburban housewife. Not that there is anything wrong with that…
STRENGTH/SKILL
5 Rounds
5x Clean Pull @90% 1RM Clean @125
5x Push Press @85#
3x Box Jumps not sure but over 24″
CONDITIONING
4 Rounds
200M Run
5 Power Cleans 135/95
10 Box Jumps 24/18
15 Wall Ball
Rest :45
Did Rx plus instead
400M Run
5 Power Cleans 95#
10 Box Jumps 24
15 Wall Ball 14# 10 ft line
No rest
15:28
AUXILIARY
2 Rounds
10x BB Roll Outs
10x Good Mornings
Calf Stretch
Great box but I’m missing home!
I’m in for basketball Mathias.
Ben B
At 5’7″, with no hops, I am out for basketball. However I am always up for hucking a few alls at other people!
Back squat @185# 8-8-10
Metcon @135#
13:31.
I gassed hard on the burpees, and I am really getting frustrated that my burpees have gone down hill so bad! I just couldn’t pull my hips up and stand up! Grrr.
Really gutted through the front squats.
Ripped thru the CTB’s no problem
@ John G and Ben B. shoot me and email and I will keep you posted with info.
Quick workout with Gina
Snatch Balance up to 110#, have no problems pressing 115# but my body didn’t want to squat.
Metcon:
21-15-9
#185 Deadlift
#95 OHS
This hurt! 10:23 Starred at the bar way too much and struggled with the OHS alot. Deadlift was unbroken besides the 15 round where I split it up into quick 5s.
Pre-workout: accessory pullup work, 10 min row
Enjoyed Gina’s gymnastics warmup today!! Can we do those every day? :)
Back squat @ 60#
WOD: 10 rounds in 15:00…..just made it in time!!
Front squat: 45#
Pull-ups: gray band
Was excited to actually be able to finish this one!!
Back squat 2×8 @85lbs 1×12 @90lbs
Metcon
FS @63#
Pull ups (red/orange)
Burpees
14:59
Burpees slowed me down…thanks to my 5pm cheerleaders for pushing me the last minute…I would not have made time without you :) love CFC
Snatch balance up 133#.
21-15-9
Deadlifts 185#
OHS 95#
8:42
Deadlifts were slow, but I made up time in the OHS. Those 15RM OHS from the other week came in handy!
Back Squat at 165: 8-8-8 (don’t know why I stopped at 8 on the third set, but by the time I realized it, the bar was already racked… nice brain cramp on my part)
WOD at 135#: so… was working on a nice minute-per-round pace when I had a little, um, hiccup after round 8. i don’t know how much time i lost, but it was at least a minute and perhaps a bit more. finished in 11:44, but needless to say, that’s not the time i was expecting.
shout out to my mom, who is slowly becoming more acclimated to life at CFC — i’m not sure she’s figured out the blog just yet, so i’ll post for her: back squats with the green bar 3×8, then WOD with the green bar, with jumping pullups and modified burpees on a box. she did 6 rounds even, then didn’t start the seventh round because there was only 20 seconds left and thought she couldn’t start a new round. by the time i realized this, it was too late. solid work!
@mathias: i love to hoop, bowl, and dodge, but sadly there’s no way my current schedule will let me be a regular participant on any of these teams. please keep me in the loop as a sub for any team. i’ll play any game at any time if i have the time!
BS 3×8@ 80#
I have some serious snaky legs!
WOD
FS@53#
Pullups-Black Band (woot woot!)
Burpees
16:43
A HUGE HUGE thanks to everyone for cheering me on!
squats 75#
7 rounds + 1 burpee
55#, gray band
Back Squat at #85 – 8-8-13
metcon at 13:52
3 Front Squats at 65#
5 pull ups with orange/red band
7 Burpees
Spent too much time resting/ staring at the bar in between burpees and front squats
I’m finding oly work on Tuesday a bit more challenging with all the back squatting on Monday. Hamstring and glutes were fatigued.
A – Hang Snatch, up to 75#
B – Split Jerk up to 105#
C – Clean up to 105#
D1 – C1 – Ring Dip 2 x 8, pink band
D2 – Russian KB Swings 2 x 25 (1.5 pood)
D3 – Ab Wheel 2 x 10
D4 – Reverse Grip BB Bent Over Row 3 x 12 #53
D5 – Band Pull Apart 2 x 30 Red
Bench Press
1×5, 1×3, 1×2, 1×1 at 53, 63, 73, 80
AMRAP at 83, 10reps
Pull up
1×5, 1×3 1×2 1×1
AMRAP 8
Conditioning: 2K row, slow easy pace, 10:40
Accessory work
3×8 ring dips with red band as loose as I could get it
3×8 reverse grip bent over row, 33#’s
3×30 band pull aparts