A sad see-you-later to the Regets as they move out to the burbs. We’ll miss you guys!
Teams of 2 complete:
5 Rounds of:
5 Pull-ups/Person
10 Burpee Box Jumps/Person (20″/14″) (Alternating)
400M Run
Post time and partner to comments.
This time last year… we announced the paleo teams and Kurt did a video on the Stretch Series 3.
A very tough goodbye to the CFC community. It’s been an amazing 18 months. I want to extend a heartfelt thank you to all the coaches, it’s amazing how far I’ve come in such a short time. I will miss the community and comraderie. This is truly a one of a kind place. We hope to make it back to the city often and plan on dropping in as much as we can. I mean where else can you get someone like coach Randy screaming “more depth” on every wall ball, or coach Bryce giving you that look that says “I Know you can do better” that challenges you to add that 5 extra lbs on the bar, or coach Kelly patiently teaching you how to do a double under for the 100th time cause you can’t get it right. Or coach Rudy dropping by for a few oly cues, the yoda of crossfit. What a special place. I’ll miss you all, but not too much ;)
Best of luck Chris.
awww man I wish I would have known it was your last time.. It was fun working out with you Chris. Good Luck!!!
Oly 11.5
FS
5×5
135-185-195-195-195
Press
1×5 at 75
1×3 at 95
1×2 at 115
1×1 at 125
1xamrap at 135 for 6 reps
Snaha Grip behind the head push press
5×5
95-115-135-155-165
10-9-8-7-6-5-4-3-2-1
Ring dips
TTB
5:36
3×30 band lat pull downs
Oops forgot I also did weighted dead hang pull-ups superset with the Snaha grip push press
Weighted pull-ups
5×5
10-20-30-40-50
All unbroken
Best of luck to the Regets – Hope to see you both back in the box soon.
Partner WOD with Geoff and out-of-towner Luke – 17:51
This was a fun one despite running in the cold. Got a little gassed on the second round of burpees but recovered pretty well and felt like we got into a good rhythm. Also, fun fact about myself – I can never spell rhythm correctly on the first try.
Karen 2.0
150 wall balls for time @ 30#, at the start of every minute do 7 toes to bar
TIME – 9:37
did 25 wall ball in the first minute then did 15s until the last few sets which were 13, 9, 9. got soft mentally and let the pain win on the 2nd and 3rd to last sets. i usually had about 10 secs left before starting the ttb’s but got them all unbroken. good mental toughness wod. will be better next time
+
Handstand wall runs ladder 5-10-15-20-25-30-35-40-45-50 steps, 30 secs rest b/w rungs
Got up to 37 steps on the 50 round before coming down. weak. should’ve made it but was a good test after Karen 2.0
+
4 x 1k row, 30 sec rest b/w
TIMES – 3:39, 3:39, 3:37, 3:24
worked on better mechanics, strokes/minute, wattage level, & really digging the heels into the pedals throughout and learned some good things from miss Sarah for future reference. Splits can be faster and i’ll take those tips for the next session. Glad I was finally able to sit in on a rowing session
Partner WOD done solo 17:12. Have a safe weekend everyone.
Partner workout with Eric!
Subbed ring-rows for pull-ups, and double box jumps @20″ for BBJ.
17:48
Partner WOD with Carolyn! Thanks for keeping me moving!
17:21
Good luck in the burbs, Regets!
@ Donna – bummed I missed seeing you at the box today! What brings you to Chicago??
Fun 11am class…bear crawl dodge ball was interesting.
Teamed up with Eric creating team E-Squared!
16:24, both of us using the 20″ box. It was fun to chase Erin/Patrick.
Good luck Regets!
Hotel gym workout at the Wynn today. Lucky me, they have one rower, some dumbbells, & a pullup bar (the kind attached to a rig that moves a lot when kipping).
5 rounds
10 thrusters #30 per arm
10 pullups,
250 m row
Took me every bit of 17 minutes. Transitions took forever as I was gasping to breath after a big night at the craps table last night.
Always fun getting the hotel gym glare from the elliptical people as I’m rocking the crap out of the pullup bar!
Post- 3 rounds of 10 manmakers, #30.
Booooo!! We’re gonna miss you guys. Thanks for dropping into the 7am a few times, it was fun coaching you both. And of course working out with you as you both run past me on any running wod!! ha :) Come back and visit!
A – Muscle Up 4 x 30sec AMRAP (1 min rest)
6-4-5-4
B – HSPU 4 x 30sec AMRAP (1 min rest)
12-10-7-7(?) I think I got 7 the last two rounds
Partner workout with Patrick D…. I had no idea he had done Grace earlier this morning, here I was thinking he was slacking!!
Good work today 16:06
Chris,
I have always enjoyed seeing you at the box and the occasional Saturday where both of us could deal with being tired because of little people not sleeping.
Best of luck to you and your family. Hope you get to drop in occasionally!
@Andrea – in town for a wedding. Short trip though. Sad to have missed you too!
Partner WOD with Aaron E – 16:47
Subs – step-ups for box jumps; row for run.
Post: Strength –
A1 Bench Press: 1×5 – 135; 1×3 – 145; 1×2 – 170; 1×1 – 180; 1×1 – 190; 1xAMRAP (3) – 205
A2 Pull Ups: 1×5; 4×3; 1xAMRAP (10)
5×8 Ring Rows
3×10 TTB
Thanks Cam for spotting me on BP and for pointing out the flaws in form for my AMRAP. Let the bar get too low on my chest; lost power.
Team WOD with Angie & Laura (sorta kinda lol)
5 Rounds of:
5 Pull-ups/Person (black & gray bands)
10 Burpee Box Jumps/Person (12″) (Alternating)
400M Run
pullups felt great. tried to stay on the alternating rhythm with Angie & Laura, but not very successful (they were quick!). after round 2 i just did regular box jumps, the bottom of the burpee was causing too much back pain. run was brutally slow, had to keep my pace slow to minimize the back pain.
Big thanks to Angie & Laura for waiting on me after each round. They could’ve finished in like 15-17 mins I’m sure, but instead they drug it out for 23/24mins. Thank ladies!!