Clean 1RM
10 Rounds for time of:
2 Power Clean (205/155 or 75% of 1RM Clean)
2 Front Squats
30 Double-Unders
Post loads and time to comments.
This time last year… Rudy gave The Secret to a successful Paleo Challenge.
Halloween Party Reminder
Tomorrow marks our 4th annual CrossFit Chicago Halloween Party. We invite you and your guests to come by the Tripoli Tap (1147 W. Armitage) between 9pm and midnight for some drinks and fun! We’ll have wristband drink packages available and a cash bar. Please come dressed to impress in your best costume and extra points will be awarded to those that dress like Bryce. Even if you can only make it for 10 minutes, we’ll love for you to stop by. Make sure to take plenty of photos and post them on Facebook as we’re going to award prizes to the best individual and best team costumes.
Nutrition & Lifestyle Challenge Reminder
When does it start? Challenge begins Monday 10/29.
When are the meetings? Meetings times for the day are at 5:30, 8:30, 11:30, 5:00, and 6:30. They will last roughly 30 minutes.
How do I get my bodyfat% tested? Bryce will be here from 5:30am to 8:15pm on Monday. Men wear t-shirt and shorts, women wear a sports tank and shorts. Tests take roughly 5-10 minutes and need to be done before you workout. You’ll need to give an exact bodyweight prior to getting your BF% tested. We are just going to be first come first serve for the tests. If you are not available on Monday 10/29, email Bryce.
What are the workouts? Check the blog Sunday night! There are two components to the workout for testing purposes.
How do I pay? We will charge your account upon entry.
Who is my team coach? We’ll send you your team coach on Tuesday next week.
How do I track info? We will have booklets for you to write your daily progress or for this challenge, we are offering something new to help members better track their nutrition, workouts and overall progress, while also staying connected with other challenge participants and their coach. Each member will receive access to their own personalized website/blog (with its own domain name) that has been customized to make it as easy as possible to track daily nutrition, water intake, sleep, workouts and more. You´ll be able to input all of your daily meals (the site is preloaded with common paleo foods, but you´ll also be able to add custom items), keep track of PRs and record your WODs, then monitor your progress with auto-generated charts and graphs. And, if you choose to make your site public, you´ll be able to share those results with other challenge participants and check in on their progress as well. Email jimfriend15@gmail.com if interested.
1 rep max clean (squat): 90# (5# PR)-no time to try a heavier weight.
Thanks Bryce for cue that I had to bounce it off my front thigh. I didn’t realize how forceful it should be until you showed me your bruises. Can’t weight to practice this movement more.
10 Rounds for time of:
2 Power Clean
2 Front Squats
30 Double-Unders
Did this at 70#. I lost my double unders around the 4-6 round and panicked. Luckily they came back around the 7th round. Not sure if I was thinking too much or what. I like the wods that incorporate cardionand heavy lifting.
Oops, time: 13:28
1RM @ 170 (5# PR!) Thanks Bryce for the cues today. I need to work on using my hamstrings more.
Met: 13:02 @ 125# & 25 DU’s.
Post: DU work.
YOGA FOR ATHLETES at CFC: This Sunday from 4-5pm.
Email Melissa d. for details: melissa@crossfitchicgao.com.
Stay tuned: Yoga class schedule changes to be announced very soon!
Clean 1rm for the day – 295# – 305#(fx4). 300# is my current pr from earlier this month & 295# went up “easy” and when i went to 305# i just couldn’t put it all together. frustrating because i know it’s there and the bar is getting high enough but after 2-3 attempts at this load my legs are too sauced esp since i am riding the weight down a little from catching it too high. a breakthrough is coming though i can really feel it my form just needs to be better as i go past 300# or i just need to get stronger – maybe both. YOU READ IT HERE FIRST 315# CLEAN BY THE END OF THE YEAR! Just want to be held accountable for it
+
@ 80% of clean 1rm: 1 rep every 30 secs for 10 minutes – 235#. cleaned up some of the issues i had when at 305# so i feel better about it and i really like doing the 80% reps after 1rm’ing as it allows you to work at a moderately challenging load fatigued and really focus on good form which will pay off at higher percentages. good things are happening so i will take it. pr next time for sure no doubt
+
- 2 x band pull apart super series w/black band
- GH Raises: 6 reps x 4 sets w/1 pood kb in each hand. have to be a little better about being strict with these and not using momentum to pop up. working my way up to 2 pood each hand then we go barbell
Lots of no-shows this morning at 6am!!
1RM clean- 130…no PR, thats my current. I was able to get 135 up, and into a failed squat – need to work on
*shoulders back
* actually using my legs/hips
* bringing my elbows through faster
thanks to alex and bryce for the advice.
Metcon @95
10:02
after the first 5 rounds, I checked the clock and set a goal for 10 mins tops… just missed it.
Worked on using my hips, and hitting my quads during the inital pull during the metcon
Cant wait for the halloween party!
Hey all. Hockey update to answer all your questions from yesterday’s blog. I play in a women’s league and my team is based in Skokie. Our home ice is at the Skokie Skatium. We play women’s teams from all over Chicago and a few from WI and IN. There is more women’s hockey out there than you think… Especially in the burbs. My sport as a kid was figure skating and I switched over to hockey about 10 years ago. We practice once a week and have one game a week. It’s no-check hockey, which is how women’s hockey is played. Only men’s hockey allows checking.
@Alex: my advice to you is to stay the hell off the ice. With Regionals and Games hopes alive, no need to tempt the injury gods. This is not a sport to tackle right now but I promise a lesson when the time is right!
Neck is tight today. I don’t think its whiplash but definitely tight after my spill yesterday. Gonna come in later today and see how it goes.
1RM Clean @ 80# (not my PR but I’m really sore so I’ll take it)
Metcon @ 60# (scaled DUs to 20) My double unders felt better each round but slower the more fatigued I got.
TIME: 12:42
1 RM squat clean @ 85# (5# PR)- got it, but barely. It was REALLY ugly! These definitely need some serious work. Thanks for the tips, Bryce, sorry I was unable to actually make many of them work, was overtired due to not enough sleep last night.
Metcon @ 65#- this felt really heavy when I practiced it, but felt better once the workout started, but was definitely pitching forward in my front squat many rounds. Had to scale to 60 single unders (still can’t get my stupid coordination right for double unders :-( ).
9:29
1RM Clean — #235 (#4.5 PR from Sunday)
Finally hit all my positions and committed to dropping under the bar, stood this up from the hole no problem. A few quick attempts at #245–no dice but bar got high enough. We’ll keep at it.
Metcon, Rx’d @ #205: 11:04
Shooting for sub-10 on this one but gas tank bonked out about halfway through. Would like to see some 8-9 minute times on this as :30 per round is doable.
If anyone has any questions about the online logbook that we are offering please feel free to ask here or email me: jimfriend15 [at] gmail [dot] com.
Thanks!
@ JimF, I am interested, how much will it cost?
***Announcements***
* Read the blog post above for info on the Halloween Party (Tomorrow) and the Nutrition Challenge (Monday)
* Door to Door Organics – a Barbells for Boobs sponsor will be on hand at the meetings on Monday to discuss their organic CSA and meat delivery options. AKA you can get paleo friendly foods delivered to CrossFit Chicago once a week.
* Competitor Magazine’s “Best of” voting has opened up and we need your help to repeat as winners for the Midwest. Globo Gyms didn’t like us winning best “Gym” last year, so Competitor Magazine created a “Best CrossFit Studio” category. Don’t forget to vote our friends at Physcians Plus “Best Sports Rehab Center”.
http://running.competitor.com/best-of-2012
*Dragon Shirt Preorders end on Monday 3pm
@Melissa S: free!
A little disappointed with myself today, but I guess it’s just a reminder to remember that I can handle more than I think I can!
First time actually doing squat cleans (I’ve always gotten away with power cleans). Since this was kind of new, everything felt odd. 1rm at 67#.
I shouldn’t have used 67# as a guide for the WOD since it was low, but did anyways. Did the metcon at 47# which was just too light. On a positive note, I finally have enough du’s to scale into a workout! Only did 5 per round, but before today I’d only ever done 1 total, so 50 in one workout is progress!
11:09
@ JimF. Great! I’m in!
Cleans – 135-145-155-165-175-185(fx2)-185
It was far from the prettiest clean but set a 10#PR on my last attempt at 185. Feels like with improvement in my form I could start shooting for 200 soon. I still remember hitting a 200# deadlift PR a while back so I’m very happy with this weight.
Metcon @ 135 – totally forgot to look at my time before I left but I’m guessing it was somewhere around 12 minutes. Hard to get my breathing under control when going from DU back to cleans.
Dropped in at Crossfit LA this morning. I met Bowen who used to be a member here. He says hello to John K, Rudy, and the rest of the executive lunch club.
Front squat 5-5-5
Worked up to 115#
15 min amrap
4 wall walks
8 paralette swing throughs
12 good mornings at bw
5 rounds and 5 good mornings
5:30am workout at Cheetah Crossfit in Bucktown
Couldn’t make it to CFC yesterday or today, so I wanted to get a quick metcon in before work….
WOD
5 Rounds
10 Snatches 85# (rx’ed 95#)
10 Plyo push ups
9:55
I sucked at this today. Third time in a week I’ve done high volume snatches. Hamstrings and shoulders are sore.
Squat clean PR @ 110#
Had cotton in my ears and didn’t hear bryce say find your PR so didn’t actually look for this til he said 5 minutes left. Silly me. But happy with the PR – never front squated more than 100# in the past.
WOD – 80#
Really liked this one. The front squats were the most challenging part of this one, but concentrated on form and feel the burn in my butt and legs instead of the normal back pain. DU unbroken except for the 2, 3, 10 round. Nice to do a workout where I could actually do all of the movements well.
9:47
Squat Clean PR #230
WOD at #175
13:47
@Sommer,
Nice to see you at the 9am class today, its been awhile.
Again, just want to congratulate you on your upcoming
nuptials. You will look beautiful!!!
Squat Clean:
225#
Did a better job driving my hips and getting under the bar at the lighter weights.. but once I got to 225#, returned to power cleaning since I can’t get the weight in a front rack to due mobility. Making progress, slowly but surely
WOD: 9:31
PC & FS @ 160#
scaled to 5 DU’s
Under Bryce’s advice, did front squats genie style. Sad, but true. Should have done 170#. Got pretty good at doing SU-DU-SU-DU…, but scaling to only 5 DU’s is still pretty weak. Front squats, even though I had to genie them, are feeling better though.
Joined Derek S on his bar during the noon class
135×3
165×2
185×1
205×1
220×1
230×1 fail
230×1 PR +5#
235#x1 pulled the bar plenty high but never committed to getting under it. Fail
Had to miss the metcon
1RM squat clean = 120#
Metcon:
2 power cleans @ 90#
2 front squats @ 90#
sub’d 15 du’s for 30
12:38
The last 4 rounds were brutal for du’s- I could barely string 2 together!
In town for a wedding so dropped in for some fun.
Power Clean – 285 (PR)
Missed 296# but was close. However 285 is a 15# PR so happy with that.
Grace – 1:59 (PR)
Last time was at the clyblourn box and over 3 mins. Sub 2 was the goal and just made it. Reps were 10-5-5-5-5.
@Coaches: What’s a good substitution for ring dips if rings are not available?
Stole the wod from Crossfit Mayhem – Rich Froning’s box – for an afternoon delight:
50 GHD Situps
15 Push Jerk (185)
50 Burpees
15 Muscle ups
50 Box Jumps (30)
15 Squat Clean (185) – did overhead squats instead
subbed 185# overhead squats for squat cleans since i did a bunch of cleans this am
TIME – ???
the clock got cut off in the middle of the wod so no clue where i finished up. was shooting for sub 15 mins and i think i got it but we’ll never know for sure. jerks, ghd’s were unbroken. box jumps were 10+15+15+10 (i admittedly didn’t go all out on these partly because i let the clock malfunction get to me mentally), overhead squats were 14+1. right arm just gave up on 1st attempt at rep 15 and it took a good 90 secs for me to get the last one as i missed a snatch and had to clean and jerk the bar up to get back to the overhead position. muscle ups sucked after the 1st 5. rings felt uneven but looked ok from a distance so who knows. good sweat if nothing else
Erika – triangle (or diamond) pushups
I think you know what i’m talking about but if not make the shape of a triangle with your hands on the ground and do pushups. it’s a really narrow position which will hit your triceps/chest in a similar fashion. assuming you don’t have a static bar or bench/chair to do seated dips in
A little behind on posts this week:
Day 1 – Squat 245×18
Day 2 – Bench Press 165×18/Pull-upsx12
Day 4 – Deadlift 325×22
Day 5 – Press 115×17/Bent-Over Row 115×22
Did today’s workout @ 205 in 7:29.
@ Jonny: So Door to Door Organics is going to be at the 5:30 am meeting on Monday? Nice!
1 RM Squat clean 73. Off my PR (90) but I’ll take it.
DId the WOD @63#
9:23
Started with 10 DU then ended up doing singles when I went into freak out mode. NEED.TO.WORK.ON.THIS.
Strength:
1RM Clean: 255#…so close to 260 but couldn’t get it racked. Either way big 15# PR for me.
WOD:
2 Clean (185#)
2 FS
30 DUs
12:37
Had a little trouble staying unbroken on DUs after the lifts. The FS got heavy. Brutal WOD after doing Monday’s workout last night.
1RM Clean: 220# This is big for me as Im starting to finally put up some decent numbers.
WOD @ 165#
2 Cleans
2 Front Squats
30 Dus
12:59
DUs got bad at the end. Quit stringing the cleans together at round 6. Wish i could have made it all the way. Thats leaves room for improvement.
Squat Clean—255#. Failed the front squat on 260#. Maybe I should just power clean this.
Metcon @ 205#—13:01. This was bad, bad, bad, bad, bad. Did the first 7 rounds in just over 7 minutes and then the wheels came off. 6th straight day + deadlifts and front squats yesterday didn’t help matters, but this was still a kick in the nuts. I’d could elaborate more but you get the idea.
1 rep max at #110.. No PR. Almost had #115 but couldn’t stand.
Back was feeling really weird after those 5 attempts at 115 so I decided tgo light on WOD.
#60 and subbed to 20 double unders.
WAY too light. And double unders were pretty fluid.
Most items 2 sets of 10
9:45.
Yes… I’m drinking ! Sorry for typos
Squat Clean — 165# My form is poor, using almost all arms. Need to work on form.
Metcon @ 125 — 12:10 Time was okay, but front squat form was bad. Did not get low enough.
Jenn K
Never apologize for drinking!
1 RM Clean 110# (5# PR)
Failed 115 3x. Pretty much had it, but didn’t get under the bar
Metcon:
2 power cleans
2 front squats
30 DU
9:11
Metcon at 70# and scaled DU to 12 each round. Should have gone heavier in weight
Snatch
#135
#155
#165
#175 (#5 PR)
#185 (failed 5 times)
Clean and jerk
#135
#165
#185
#205
#225
#235 (#10 PR)
#245 (#20 pr clean then failed the jerk a bunch)
Great working out with JK.
Thanks Rudy for really pushing me to get these two PRs. But I have a lot more in me!
Clean 1RM – 175# (5#lb PR)
Decided to do a squat clean 1RM to switch it up. Did a clean 1RM a couple of weeks ago and didn’t hit a PR.
Guess what folks, first PR on my clean in probably a year or more, woo hoo!!!
But then I got my ass kicked on that damn workout.
Metcon @155# 13:03
I do not like front squats.
Good day though!
WOOP WOOP way to go Erin :D Nothing like getting through a wall! Uh and way to destroy this friggin’ workout Stephanie…whoof.
Clean 1RM: 121 (1# PR despite my bum thumb. There’s a lot more there)
Metcon @90# 9:11
Clean 1RM 115# – 130# – 140# (f) – 140# (f) – 140# (f) – you get the picture????
Got under the weight easily but couldn’t stand it up. Need to get the bar back a little more/think about getting the bar to hit my throat at the top (cue from Jon North that really helped me on Sunday). This forces the elbows back instead of up. My current PR is 135#… I know I have more.
Metcon @95# 8:35
weight felt surprisingly light but it was 70% of my current 1RM Clean. Makes me optimistic that my 1RM should be getting heavier.
Clean pr 82# think I could have gone heavier but ran out of time.
62# metcon rx dus finished just over 12 min.
Good long training day for me.
Cambered bar box squats (bar+180+60lbs of chains, also had a band slightly pulling forward.
12×2
Speed deadlifts (275 w/black bands, also had a band slightly pulling forward)
6×1
380m SS-bar+20lb kbs hanging on short bands and 70lbs of sled weight. Didn’t put the bar down, almost yakked afterwards.
50 Reverse hypers at 140
50 band hamstring curls
50 side step abduction w/black band (25 each way)
50 1/4 squats just driving knees out
Yes, it was as long as it sounds. Good times getting more flexible and stronger!
Oly 11.5 max day!
Snatch: 195# (10# PR) – Failed 201# 3x, no more strength left in shoulders to keep the weight up, but caught it every time.
Clean & Jerk: 235# (10# PR) – caught 245 but couldn’t stand up, I can power clean 245# but my front squat is f*ing weak.
Fun day lifting w/ BDD!
Still recovering from the cold but at least got the major lifts in from Week 10.
DL:
3×5 at 185
1xAMRAP at 185, 7 reps
1 year ago this was my 1RM!!!
Press
3×5 at 54
1xAMRAP at 54, 7 reps
Then I was spent. Stupid cold.
Happy the strength numbers were ok though.
Looking forward to doing all of Week 11-16, barring any more illness!
Jumped in on the noon class today!
1RM Squat Clean @ 185#
Cleaned 195# but couldn’t get out of the bottom. The clean part felt pretty good!
Metcon @ 155#
A big DNF, had 3 rounds to go at the 15 min cutoff. I had no energy to push myself through this. PCs/FS felt heavy, DUs weren’t clicking…ugh
@Melissa S – sorry I’m just getting around to see you want in on the online logbook. Can you email me: jimfriend15 [at] gmail [dot] com
Thanks!
Clean 1RM – 130#
Metcon @95#: 10:36?? or so..
1RM Clean @ 195# (need to get lower on front squat to allow for more weight)
Metcon @ 145# (scaled DUs to 15)
TIME: 12:53