Rest day/make ups
This time last year… we welcomed Sara on to the staff.
CrossFit Chicago is pleased to announce our newest member of the month – Megan Rasmussen!
This month we mark a monumental occasion: the first CrossFit Chicago Member of the Month couple. Joining her husband BrettR, our December 2010 Member of the Month, MegRaz is our September 2012 Member of the Month! Our very first Women’s Only Member has a fiery competitive streak to her, but she’s all heart. Outside of taking care of a happy home that now includes newborn Robert, who makes a guest appearance in the video, MegRaz gives it all she’s got each and every time she’s at CrossFit Chicago. From making friendships at the gym to talking a little smack on the blog, she’s a big part of our community and we can’t wait to see her back at the box. Please congratulate her on being our newest member of the month and watch her interview to find about her first time stringing box jumps, living in a CrossFit family, and tips for women interested in CrossFit. Congrats MegRaz!
What a great story on so many levels! LOVED hearing about how Brett encouraged you and how youve progressed! Congrats Meg! Looking forward to seeing you back at the box soon!!
Love this! Congrats Meg! You totally rock! Hope you get to get back to the box soon!
This is a terrific choice. Congratulations, Meg! Much deserved.
Congratulations Meg.
Still looking for a few more people to play in the basketball league we talked about a few days ago. Also looking for a few more bowlers. If you said you were interested but haven’t emailed me please do so.
Congrats Meg!
Congrats Meg!
Awesome job Honey!!!! I really couldn’t be prouder of you. I know one of the reasons you continue to crossfit is because you wanted/want to be a fit/active mother that can play with the kids now and years to come and they can be proud of. Well you are. Well deserved if I may say so.
Congrats Meg Raz, well deserved!! I remember when I first started (back when we had smaller classes and a smaller space) part of what intimidated me about CFC was coming to the 9am or noon-er classes and knowing that everyone seemed so friendly and close to one another. I had NEVER experienced a gym like that before. You were almost always there and I would be like “who is this loud/outgoing woman?!” You were funny as hell and supportive and those features of your personality helped ease me into the classes. Thanks for that :)
Watching your video was a good way to start the day
Congrats Meg!
When I first started Crossfit in May, there were a number of times during a workout where I wanted to quit. But then I would look over at you crushing through it and say to myself: “if the pregnant lady can do it, so you can you.” You’re a good humored motivator and we’re lucky to have you in the community.
Hahaha, Meg you were ALWAYS the first WOC member, I was just the second (missed you by a few weeks). It wasn’t until the 9ams at the “middle school” box that we started wod’ing together. I miss wod’ing with you!! Well deserved, congrats Meg!
Thursday’s WOD:
HSPU: 35 (#25 plate+ one abmat)
Splits: 3:35 (fastest), 4:06 (slowest) (#8 wall ball)
Taking this as a wash after last night’s break fast. Could’ve walked faster.
Congrats Meg. as many others have said your continued wodding with nature’s weighted vest is great motivation for everyone to see that you don’t make excuses for not being committed to your fitness
Morning fun after the 6am crew left. great class with lots of wods going on. I did my best to circulate around to everyone but apologize if some of you didn’t get enough 1 on 1 council. I’ll get better at it in the future i promise…
500 double unders for time = 5:50
first 2 sets were 211 + 109 then it was shorter sets til the end. had to tie one of my shoes at one point so maybe 535 or 540 was possible w/o that little mishap
rest ~ 5 mins
100 band back extensions w/grey band – did this as 5 sets of 20 reps
rest ~ 5 mins
100 ring dips for time = 6:58
this was Brutal. got the first 50 in 2 mins (1st 25 in 30 secs) and literally could do no more than 3 in a row after that. pretty much did sets of 2 til the end so the last 5 mins were hellacious to say the least
rest ~ 5 mins
100 kb swings for time w/2 pood = 4:56
started with 30 and stumbled the rest of the way with some sets of 10s, 7s, 8s. this was pretty rough and mentally i quit on some sets prematurely so that’s no good. would like to think i could do this sub 4 mins if fresh so something to investigate down the line
ready for a nap….
Congrats Meg!! So well deserved! Great start to my day :)
Congrats Meg…on being a new MOM in more ways than one!
Congrats Meg!!!
CONGRATS, MEG RAZ! Well deserved. :) I hope to see you back the box soon.
***
Remember folks: YOGA FOR ATHLETES classes are up and running. Tonight’s focus will be…Hamstring Mobility!
Thursdays, 7-8pm
Sundays, 4-5pm
There is a $10/class fee that is necessary to develop and support the program. You can pay for a single session and or purchase a 5 class punch card for $45 ($9/class). There is also an $18 drop-in rate for non-members, so feel free to invite friends who may be interested.
Participants should bring a yoga mat or large towel to class. If you have any additional yoga props (blocks or straps), feel free to bring them with you. As the program develops we aim to provide students with additional equipment.
PEACE!
Congratulations Meg!!! It was so exciting to be at the box when you got your well deserved news on being MOM.
You’ve been an inspiration to us all, both pregnant or not!!!
Congrats MegRaz! You were one of my first CrossFit friends and are a big reason why going to the 9am classes were so much fun. This is a well deserved award and I can’t wait to see you back at the box.
Congrats to SCooker on her 1 year anniversary at CFC! Its been wonderful to work with you and CFC is a MUCH better place with you on board.
Congrats to Meg Raz… even though I hardly see you, I do enjoy your frequent posts and your appreciation for my humor (which I will admit is an “acquired taste”)
Also your husband is awesome.
And congrats to SaraC as well, and thanks for linking to last years post and picture, I now have a new desktop wallpaper at work.
Yay Meg !!! Congratulations on a well deserved MOM ! Also, great interview, you touched on some really good points. Can’t wait until you’re back !
YAY meg raz!
congrats lady!
Congrats, Smack!
Loved the video but I must admit I was a little worried (and excited) that we might see too much with young Robert in that position looking a little hungry….
Congrats Meg!
SMACK! Yes this makes me happy to see you as MoM, well deserved. Congrats!
Congrats Meg! As everyone has said, it is well deserved.
Congrats, Meg!! You are amazing!! I have been inspired by you in so many ways…and I’m SO happy to see that you are the member of the month. Looking forward to meeting little Rob and seeing you soon!
wicked kool – meg
Congrats Meg!
Congrats Meg!
I wanted to say thanks to Eileen and Steph for a fun class last night at 8pm! Even though the HSPUs were hell, and the main WOD was even worse, you both made the class fun/funny! Also, congrats to Seth on completing his first WOD, it definitely wasn’t an easy one to start with.
Question for all you with Reebok shoes…do they fit normal compared to your other shoes? Just making sure it’s normal size before I purchase.
@Mike – we sell the shoes at CrossFit Chicago so you can actually try them on at the gym.
Congrats, Meg!! Thanks for always bringing humor, some good ole competition and a great attitude to the box. Can’t wait to see you and meet Rob!
Congrats Sara on your 1 year anniversary! You are the best!
Congrats Meg! Very well deserved, and it was awesome to see you in every day and very well prepared for what you were doing, with minimal profanity directed in my direction. Looking forward to seeing you back!
Thank you so much, I really feel honored! With membship in the 100s of people this is really amazing! The video did not do justice to the love and thanks I have for this box and the people in the community. There are so any other firsts that I would live to share with people on the fence about joining. I vividly remember how excited I was when I moved from jumping pull ups to banded. It seems so silly but in the moments after the WOD I realized I’m better than yesterday. Something must be working, I might be a little stronger or a little lighter, that exact moment was my “I’m hooked” moment. Others include my first TTB, my first string of 3,7,13 DUs, my first 100 DUs in a min, my first sub 8 min mile, the first time a squat snatch felt good,my first completed 5k run, not to mention the 25# lost and the list goes on. Looks like another 3 weeks of healing time and I’ll be starting back on a grey band but I can’t wait. Brett got me in the door, but my kids, my gains and my CFC family keeps me coming in day after day. Thanks again, much love!!
Oh and Bryce looks super cute after a hair cut!
MegRaz! You’re the best. No one can call me a bitch and make it as friendly and motivating as you can. Can’t wait for you to get back to the 9AM classes. Congrats on everything!
Congrats Meg…well deserved!! Great video..Rob is adorable!!
MegRaz, huge congrats on the MOM honor–very well deserved. Don’t get to workout with you often but pretty awesome and impressive to watch you stay dedicated up until the new addition to your family. Behind every great BrettRaz there’s always a great MegRaz.
Thursday – Active Rest – Technique Oly Work
Coach Bryce has us squatting our minds on this program, so rested up a bit today and worked on power lifts from the hang position:
Hang Power Snatch (w/ straps)
135(3)-145(3)-155-165-175(PR)-180(Fx2)
#175 is a good #10-#15 PR on a hang power and ties my full snatch PR, went up pretty easily. #180 got in my head a bit and didn’t really commit to it.
Heat Times for Saturday, please email me if you should be on the list and I left you off!!
Heat 1 (8:15 Event 1/9:00 Event 2)
JeffA
ScottS
ZackJ
JVu
MolikS
JoshR
MatthewK
JoshB
AdamC
Heat 2 (8:23 Event 1/9:05 Event 2)
JimF
MarkF
PatD
JK
Dane
GeoffM
JonL
JohnT
Heat 3 (8:31 Event 1/9:10 Event 2)
CamL
BobS
BryceW
Gene
Woody
JasonW
JakeR
TonyM
DavidM
Heat 4 (8:39 Event 1/9:15 Event 2)
AnthonyD
MarcS
MarkB
BrianH
Russell
Jamison
BrettR
Time to start placing bets on the horses. I nominate Rx as the head bookie. Do we have the odds on these athletes from Vegas in yet?
Congrats MegRaz on being the September MOM in more ways than one!!! You always continue to inspire me and I love your sense of humor. Looking forward to seeing your smiling face back at the box soon and to meeting little Robert. He is a cutie!
@BOB (Nooner): THANK YOU!!!!!!!!!!! As I sit here with my foot in an ice bath I can’t help but send this HUGE shout out to you! I know you never post but you did tell me you read the blog so I had to post this. Thank you, Thank you for rescuing me after my little ankle mishap this afternoon. I believe you had the hardest warm up of anyone. Just to let everyone know, Bob pushed himself a little harder on his 800m warm up run today but loading up and carrying an extra 135 lbs. of dead weight on the back 400+ meters. I don’t think I would have made it back to the box without you. In fact I think I would still be standing by the smelly garbage trucks cursing. You see crossfit helped Bob for being prepared for the unknown. A real life situation of rescue. Again, and seriously, Bob thank you so much. And a huge shout out to the 12 o’clockers and Kelly. I wish my injury did not infringe on my priviledge of working out with such a great group in our community. Thanks for being so welcoming.
Lesson learned today: look down when you run and don’t step on huge rocks while running.
Congrats Meg R on your well deserved nomination!
Did Monday’s workout:
2 position snatch
1-1-1-1-1-1-1
55#x3; 60#x2; 65#x2
*definitely need work on the full squat snatch; for some reason hang power is so much easier for me.
8 min AMRAP:
5 snatch grip deadlifts @55#
3 hang power snatches @55#
sub’d 10 double under’s with singles mixed in
6 rds + 5 deadlifts
If anyone else is interested in bowling please email Mathias… especially ladies!!
Mathias what’s your e-mail addy again? I forget what night(s) you said bowling was again and want to make sure i can make it. if you can repost the nights and times it’s on that would suffice as well. Thanks
Eileen – I hope your ankle is okay!! Heal up quick please! Although, kind of nice that you were injured at the noon class when all the firemen and cops are around :o)
Did Wednesday’s WOD…
HSPU 20:40 – 103 strict most 20, least 9.
WOD 5 rds every 5 mins:
10 TTBs
15 Wallballs #20
400m
Fastest – 2:01, slowest 2:44
Raced Bob the first rd who is very fast on wall balls. I think he was out the door and down the street before his 15th hit the floor. Came in 1 second behind him.
How could I forget…
Congrats Megan!!!
Meg Raz! Congrats! I don’t get to see you often at the gym, but when I do, it’s always a pleasure!
And you quite possibly have the best blog posts ever.
Congrats Meg!!!! You are so inspiring and I absolutely love your attitude and positive energy. Well deserved and can’t wait to see you back!
Bummed can’t be around for the men’s throwdown, this weekend. Good luck to all you bad ass boys throwing around some weight on Saturday!
Oly 7.4
Press
1×5 @ 85
1×3 @ 105
1×2 @ 120
1×1 @ 125
1xamrap @ 135 for 8 reps
Front Squat
5×5 @ 185
Snaha Grip Push Press
5×5
135,145,155,165,175 for 1 rep and called it there!
WOD
5 30″ Box Jumps (step ups)
10 ring dips
15 KBS
7:56
Shoulders are crushed and HUGE!
Odds on the horses will be out 24 hours before heat 1
Stay tuned!
Smack in the mutha f$ckin house!
Duh!
Congrats Meg!!! You are seriously a champion in my eyes!!! You are missed at the box!!!
Congrats Meg!
A1. Press 5×5 @ 155# – 60 sec rest
A2. Pendlay Row 5×5 @ 215# – 60 sec rest
Got em all.
Conditioning:
5 rds
5 box jumps – 30#
10 ring dips
15 KBs – 1.5pd
Time – 5:50
Fun one. Broke rds 3-5 of dips into 2 sets otherwise just keep moving.
Yeah MegRaz!! Congratulations to a mom who is now a M.O.M.! You’re truly amazing and inspiring!
Congrats, Meg!
@ Mathias- I’d be interested in bowling, but I don’t have your email address and I don’t remember what days/times its going to be.
Congrats Meg! You so deserve it and I can’t wait to have you back at the box!
Congrats Sara! Sincerely, you are always a pleasure to be around.
Thanks to all for greasing the wheel for me with the deserved love shown for Meg on the blog today. This is going to be easier than prom.
Oly 1.4
A1) Press 5×10 @ 105#–AMRAP 17 reps
A2) Front Squat 5×6 @ 165#–AMRAP 20 reps, had some more in me but arms started falling forward and getting out on toes so called it.
B–Snatch Push Press 5×5 @ 170#
Conditioning-
5 rounds of
10 CTB PU
10 burpees
4:46. first 2 rounds unbroken, then did touch and go singles mostly on CTB. Didn’t rest much but felt slow.
D–Overhead Black band pull aparts 3×30
Post-
10 rounds of 100m row intervals with :60 rest between rounds
All rounds between 16.8 and 17.3.
20 min planks with Mike T. Nice working Mike!
Congrats Meg! The timing is perfect, I just saw my 7 month preggo sister, who is currently carrying 18 lbs of baby, and thought about how incredible you were to Crossfit up until giving birth. Love Bryce’s comment about the profanity. I think we might have WOD’ed together a total of once, but it is your total hilariousness at socials and on the blog that made me want to FB friend you. Sounds lame, but a total compliment!
The part about Brett and the box jumps is a total tear jerker. Maybe I need to try something like that with my husband. Congrats to our great Crossfit couple, both in and out of the box!
Oly 7.4
Press
1×5 #75
1×3 #85
1×2 #100
1×1 #105
1x AMRAP #110= 11
Front squat 5×5 #190
Snatch grip PP 5x 115, 125, 135, 135, 135. Almost hurt myself on round 2 but recovered.
Pullup w/#25 5×5
Metcon 5 Rounds
5 BJ 24″
10 Ring Dip (kipping)
15 KBS, 1.5pood
Took me better than 11 minutes. Got really slow on those dips after round 2.
Made up Wednesday’s WOD:
20:40 x 8 Handstand Push-ups
Total: 54
5 Rounds, each for time of:
1 Round Every 5 Minutes Complete:
10 Toes-to-Bar
15 Wall Balls (20/14)
400M Run
Fastest/Slowest: 2:13/2:34
Although I beat him out the door a few times, for the first 4 rounds I was chasing Radin. He’s fast. Kelly challenged me to beat him on the last round and somehow I dug it out by delivering my fastest round, all while hearing footsteps for the final 150m.
Post: Yoga with Melissa. For those of you who haven’t tried Yoga for Crossfitters yet, I highly recommend it (though maybe not directly after a punishing WOD like I did today). I am a yoga neophyte, but I can say with certainty that Melissa is not only a great instructor, but also the movements really help with mobility and support the things we do in the box every week. Give it a try, it’s only $10 and it’s well worth it.
Congrats Meg! Absolutely positively 100% deserved! I look forward to working out with you whenever I can make it to the 9am (and now, I hear, it’s turning into the 11am club)???
From making me laugh on the blog and FB, to wearing your awesome bacon and eggs happy face tee (which of course I then had to get), you bring so much positive energy to the box! Can’t wait to see you back here soon.
Congrats Meg! Well done!
Made up Wednesday’s WOD @9:00am
20:40 x 8 Handstand Push-ups
Total: 51
I can’t kip these, so they were all strict! 17 in first rd
5 Rounds, each for time of:
1 Round Every 5 Minutes Complete:
10 Toes-to-Bar
15 Wall Balls (20/14)
400M Run
Fastest/Slowest: 2:44/ 3:12
This was tougher than I expected and my ttbs just suck! Slow! Ripped a callous as well.
Good luck to those in the throw down! Wanna see some odds from rx ASAP! Wish I could participate, but I am marshaling the 8th hole at medinah all weekend!
Congrats, Meg! Awesome video. And that baby is ridiculously cute.