***DON’T FORGET NUTRITIONAL/LIFESTYLE CHALLENGE MEETINGS TODAY!***
Max Rep Back Squat (Athletes Choice of: 120% of Bodyweight/100% of Bodyweight/80% of Bodyweight)
For Time: (18 min cutoff)
30-20-10 Reps of:
Box Jumps (24″/20″)
Kettlebell Swings (1.5/1)
Burpees
Post loads, reps, and time to comments.
This time last year… was our Halloween Party.
Voting Day 2012
-Jonny Vu
CrossFit Chicago Athletes, it’s that time of the year again. Voting Day! Competitor Magazine has opened up voting for the Best of 2012 and we´re in contention for the Best CrossFit Gym in the Midwest. The 2012 Best of Competitor list features the best stores, shops, and practitioners in the area. There are a lot of great facilities out there and we´re happy you´ve chosen CrossFit Chicago as your gym. Help us win this honor by voting for CrossFit Chicago as the repeat champion. It would mean a lot to the staff and coaches here.
Our friends at Physicians Plus are also up for an award, Chicago´s Best Sports Rehabilitation center, and as many CrossFitters know, Dr. Paul and Dr. Tim Marando truly do provide the best care possible for our sports rehabilitation needs. What you may not know is that they have also backed CrossFit Chicago activities with various sponsorships, donations, and time. They’ve helped out at the North Central Regionals, Barbells for Boobs, and other events to support the CrossFit community.
So click on the link and make sure to put “CrossFit Chicago” as the Best CrossFit Studio in Chicago and “Physicians Plus” as the Best Sports Rehabilitation center in the Midwest. http://running.competitor.com/best-of-2012
Hey All!
You could also give CFC’s Yoga for Athletes class a shout out on the Competitor Best Of (under Best Yoga Class).
Make plans to join me this Thursday for yoga – 7-8pm at the box.
Have a great week!
On the Rower:
8 x 3 mins on/1 min off
Total Meters – 7k
Meter Splits were b/w 812 – 850
Focused on keeping my stroke rate at about 24-26 s/m and watts in the 260-290ish range and also trying to make each stroke a little longer in the front to get a few more meters per stroke than i used to.
it’s that time of year where the airdyne, treadmill, and rower will be a huge part of my mornings to build up work capacity. Looking to get in 30k+ meters a week to ensure my form/technique really gets honed in and we’ll see if that number needs to be adjusted up or down depending on the airdyne and treadmill usage
+
Tabata L-Sit on 2 pood kb’s:
Cumulative time in L-Sit – 1:31
Once the feet touch the ground you cannot get back in the L-sit position until the start of the next work period. I only got 1 full 20 sec period in an L the rest were 10-11 secs for the most part as my arms were shaking before the first one. Good foundation time and we’ll hope to get up to 2 mins soon.
For the first time EVER, I beat Abbey at something on Saturday night while she DNF’d!
HUGE PR!!!!
…and there’s video evidence
Back Squat 120% of bodyweight
35 (8)- 85 (5)- 125 (4)- 135 (4)- 150 (10)
Metcon: 9:29
Tested this WOD last week for the team:
Back squats at 120% (215#): stopped at 8 when the leg didn’t feel too great
Metcon RX: 10:30s
Back Squat at 80% (105#) – 6 (was happy about this since 105 was my 1rm in August)
Metcon: 12:27 (subbed 25# kb)
Nice Monday WOD to help counteract the Halloween candy consumed this weekend…
Felt like death this AM, which is the usual following the CFC Halloween Party every year.
Metcon, Rx’d: 5:26
Went steady, unbroken and no breaks. Should not have eaten an entire Medium sausage and pepperoni from Lou Malnati’s last night for dinner, as I could feel it on every burpee.
Post: Admired Dougie’s sweet pink Nanos.
BS @ 100% – 150#. 16 reps. Should have done the 120%, but it seemed like a lot.
Met: 10:48 rx. This was a long haul. KB swings all unbroken. The box jumps and burpees were all over the place after round 1. Should make a better commitment to a rep scheme for long workout like this.
Apparently, Bryce is making side bets to see who can grow the best beard for the duration of the challenge.
2nd workout in, body slowly starting to resemble how it should.
Pre- BS 85% #155 13 reps not my strong point need to work more on using the heels thanks to Steph (hope thats the right spelling sorry if it isn’t) for the help.
Metcon, RX’d 09:19
Took too many breaks and was totally saying take a breather Dougie, your only just back its jet lag EXCUSES a plenty.
@ AllDay, I know they are sweeeeetttt I feel like I am doing WOD’s with rainbows on my feet.
pre – 1000 m row and stretching
Back squat – 100% x1
new PR – I would post that number but I am so not going to be the girl to post her weight on the blog!
Metcon – rx
10:55
just needed to keep moving. Happy with my box jumps. It was only a few months ago when I couldn’t string these on a 16in box, and I strung together most of these. Burpees just suck…..
@ ALL NUTRITION CHALLENGERS
I’LL BE HERE ALL DAY FOR BODYFAT% TESTS. COME BY WHENEVER TO GET THEM TESTED. HAD 12 PEOPLE AT THE 5:30 MEETING AND HAD TO RUN THEM A LITTLE LONG, SO IF YOU CAN COME 10-15 MINUTES BEFORE A MEETING TIME, IT MAY WORK BETTER. THANKS. IF YOU’RE ON THE FENCE, THE POT IS LOOKING TO BE AROUND $1,000 FOR THE WINNER IF YOU NEED SOME EXTRA MOTIVATION.
Why is Bryce yelling?
Back squat- 120% 220#: 15 reps
Metcon: subbed 300m, 200m, 100m rows for box jumps.
9:38
Similar to Anthony, I had Pequod’s burpees.
Got to hit the nutrition meeting this morning and the 9am class. I have so much more energy in the morning than after work.
Back squat AMRAP at 120% BW
135 (5x) – 160 (3x) – 180 (1x)
AMRAP at 180 = 9 reps
Metcon Rx’ed: 8:33
Box Jumps were miserably slow, but everything pretty much unbroken and just a few really short breaks between movements.
Did 80% 5 reps, then 93% 5 reps. I’m with Sommer, don’t want to post my weight here especially since I gained about 5 pounds.
WOD rx, 11:21. Can’t seem to string the box jumps together. I think I have a fear of injuring myself on the box.
Back Squat 5* 115#
WOD 9:19
(subbed Russian Swings)
Post: 10 min row (2031 m)
3*10 GHD situps
Early afternoon Oly Work:
Snatch – 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3
LOADS – 160# – 185# – 212# – 225# – 238# – 251# – 225#
– no fails. felt pretty good today. must’ve been the Chuck T’s.
Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets
LOADS – 180# – 210# – 240# – 255# – 270# – 285# – 240#
– failed jerk @ 285# and for whatever reason it just never felt right. probably didn’t warmup up my t-spine well enough so i won’t obsess about it this time. cleans felt solid overall and fast.
I might’ve been able to pr on both lifts today but i followed the program and will save the juice for another day. More fun to come later with snatch pulls and front squats
Back Squat 120% 200#-20 Reps
Followed immediately by the met con.
30-20-10
Box jumps, KBS, Burpees
9:19
Legs still super sore from this past week. Dont know what the deal is. Took too many breaks trying to catch my breath. Was shooting for sub 8 and definitely missed that target.
Back Squat 80% 2 times. This is actually my 1RM, so glad to get two! I struggle with these so much and my knees always bend inward. Grrr
Metcon: 12:20, 1st rest was when my shoelace became untied, and then it just felt too good, and kept taking rest breaks!
First post/First challenge.
Squat-120% @255# for 26 reps
30-20-10 sucks!
Asked Kelly!!!!! if I could sub hand
clapping for burpees and got yelled at. Again.
Also I suck, 11:33.
First crossfit workout since having my daughter 5 weeks ago. I arrived a little early and was able to get into the lifestyle challenge. We know ill fail the sleep part hopefully I can do ok on the rest.
Today I tried for 80% on back squat but fell short by 5 lbs.
For wod I used 16″ box 1 pood kb and my tired out of shape body for burpees. Time was 15:20 and it hurt. Big thanks to Sommer
Jenny Josh and Bryce for the encouragement. Apologies to the rest of the 9 am ers for not introducing myself I was caught up in the fear of working out.
Iron Forged Crossfit in Fayetteville, NC today:
6 rounds:
5 back squats (75#)
5 dumbbell push presses (40# total)
15 ttb (substituted reverse sit ups)
Nice group. Trying to offset the Waffle House I had for breakfast so also went for a 2.5 mile run.
Came in at 6am
Back squat at 120% #265 17 reps
WOD Rx’d
Time 11:36 I definitely should have been under 10mins but was supper beet up up from this weekend.
super*
beat*
4pm’er with Coach Randy/Kelly…..
No life style challenge for me……
Strength: BW @ 100%, 165 x 11 reps.
-coaches hammered down technique vs lbs
-lots of good cues to make the reps count
Metcon: 10:30…..got lapped by my neighbor.
-box jumps: stepped down majority of the time.
-burpees and KB: Took breaks at 1/2 points only.
I still have fond memories from our CTB/Burpee/Run metcon from last week.
Time to go for a ride around Sandy!
70′s porn ‘stache. Hilarious! Great noon class today. 80% of body weight for squat = 110 x 3
metcon – 11:46 modified.
Barbell Strength:
BS 3X5 @ 105# (55% of 1RM)
Metcon Rx with the 4pm – 7:51
Great coaching from Randy. Thanks for making me push to get under 8:00. If I had done this on my own my time would have been at least a minute slower. My lungs are still burning!
“MY HIPS DON’T LIE!!! But they sure as hell lead people on….”
Back Squat @ 120% (200#) – 20 reps
Metcon @ Rx: 6:51
Not a bad start to the week…beating JK never is. Good group of folks at the 5 PM. I need to get my body fat test, but I also needed to pick up my dog and cook dinner…so we’ll do that later.
“Stealing the show…and your girlfriend.”
Oly 12.1 deload (thank Tebow it’s deload week!)
BS: 3×5@165#
BP: 3×5@105#
Then did some accessory work I missed from last Friday
PU: 5×5
Overhead band pull apart: 3×30
CFC Metcon: Rx @ 7:26
Holy fazzoli that was brutal. Lungs are still burning an hour later. Great cues from Randy as always (“This is gonna hurt”)
Post: mopped up a pool of vodka and my dignity after Drew schooled me on this one.
Today’s CF class
120% backsquat @ 210#–31 reps. Had some more, but knees started to track a bit and was getting a little tired.
Metcon–6:25. Tried to keep a steady pace throughout. Did the first round of 30 in 3 min. Not blazing by any means, but still felt had a headache afterward. Recovery and performance have not been what I would like recently as I’ve been feeling kind of worn down. So I took the whole weekend off. Back at it tomorrow.
Post–20 min planks
BS (100% Body weight) 165# at 17 reps. Definitely had at least 5 more reps in the tank, but my calf tightened up on the last few reps.
Metcon: RXed at 12:52. I was completely gassed on the burpees. Actually felt decent for a Monday but this time should be closer to 10 mins. Great tips from Randy on kettlebell technique. Need to keep “explode the hips” in my head at all times with KBs.
B.S. 100% body weight at 18 reps. Worked on form specifically on my stance. For sure will go up to 120% and need to zero in on my one rep max.
Metcon (almost) RX at 8:51. Kettlebells need work, but felt better.
Ready for more.
@Black Box Fitness (Albuquerque, NM)
Snatch Work
WOD
2 min AMRAP Box Jumps (24″)
53
2 min rest
8 min AMRAP
5 reps OHS (135)
10 Burpees
3 sets
2 min rest
2 min AMRAP
V-situps
47
Back Squat – 120% aka 185# – 25 reps. (had more in the tank but stopped because I didn’t want Mom (Natalie) and Dad (Randy) to keep bickering about when I should stop :)
Metcon – used the 40# KB – Time 10:11 Definitely took my time on this one. Still feeling the effects of the weekend.
Post: Joined the MUSCLE UP CLUB!!!! Got 2 very ugly muscle ups. So so so so HAPPY to finally get this! A few more attempts and then 3×10 false grip ring rows.
Front Squat – 60%x3, 70%x3, 80%x3, 85%x3x4
LOADS – 197# – 230# – 265# – 280#
+
7 Rounds:
10 ring pushups
10 chest to bar pullups
TIME – 5:12. all unbroken…just barely
congrats Carrie!!! I knew you’d get it soon!
metcon rx: 7:12
post: ring dip and ring row work
Back squat amrap @ 120% 200# 12 reps.
Metcon. 9:36
My broken down knees mandated I do this on 20″ box. Also had JK , Adan and drew in front of me, so I could see how this was supposed to be done.
Lungs are fried
I am in the challenge and did a nice job fattening up over the last 6 weeks! This should be fun
Back squats at 100% (200#): stopped at 7, but only 4 were at the proper depth. Need to continue hip flexibility work.
Metcon RX: 11:14 with 1.5 POOD.
Back squat at 120% (195#)
Metcon rx’ed at 9:54
Post: MUs, HSPUs and hs walks
Yay, Carrie!!!!!!
Oops, did 15 back squats.
Back squat at 80% 120lbs 5reps
Metcon:
20inch box
KBS 20lbs
Burpees
12:11 weekend of drinks and a bears win made this WOD suck!
Recovering from a wicked weekend of booze and awesome food!
Bench press (delaod)
3×5 at 135
Back squat
120% of BW = 235 for 7 reps
WOD Rx – wanted to barf the whole time!
11:00
Post WOD – downed a MM
Congrats Carrie on the Muscle Up Club!! Maybe I should sign a Rap about it ;)
Congrats Carrie!!!
Sick today and definiately feeling week because of it.
BS 145# -6 reps
Metcon: 7:49
Post abbreviated oly work and watching Carrie get her muscle ups!!!
Congrats Carrie!!!
Still nursing my back. No workouts for a few days. Maybe airdyne. We’ll see. High on muscle relaxants… Woo hoo!
BS 120# – 10 reps
Metcon: 8:21
Instead of back squats did step ups on 12″ box with 30# dumbells in each hand. Did 40 total.
WOD
Box: 12″
KB: 25# (thanks to CarolynT for giving me the fish eye on that one!)
Goal for WOD: don’t hit the time cap
Secret Goal: Sub 15
Time: 15:26
I’m pretty pleased with this time. GIANT thanks to Josh and Carolyn “Burpees ALL DAY” T for their support that last round. It made me do the burpees *almost* unbroken – no small feat.
Post: shopping at Whole Foods where I dropped a shload of money searching for ingredients for paleo recipes. Le Sigh.
Back squat #210. 13 reps
WOD. 9:13
BS 100%ish
7 reps @ 165#
Metcon 11:23
Congrats, Carrie!
BS @ 120% BW – 5 reps
WOD – 8:04
Tried to keep up with ErikaB but her burpees are too quick!
100% of body weight on Back Squats: 8 at 130 lbs
METCON – did RX on this, but was sucking air the whole time. Definitely not proud of my performance or time. Finished in 11:43 with mostly everything being broken up.
Since it’s a deload week and I went close to bodyweight backsquats last week, so I’m using that as a benchmark (Bryce approved): 6 @ 145#
Metcon Rx’d: 8:50
Box Jumps and KBS were pretty fast, burpees were not. Hopefully those will feel better in a few weeks.
Congrats Carrie!!! You’re always smiling when you’re working out, but that was by far the most excited I’ve seen you, so awesome!!!!
Reverese Hyper 3×10
Back Squat – 105, 125, 145(21) Went body weight for the challenge. My squats haven’t been feeling awesome lately so hoping to jack that number up in a few weeks.
Metcon 6:48
Steph and I were neck and neck, and I literally had to stop for 10 seconds to fix my stupid hair. I was literally doing box jumps at one point with my hair almost completely down, hot! Damn bad pony tail holder!!! Steph squeaked this one out, nice job girl!!
Strength Week 11
Still behind but….
Back Squat AMRAP at 155#
6 reps
Then jumped in with the regular class (tues) with a few mods
5 rounds of
25 DU
10 KBS 1 pood
25 DU
10 goblet squats 1 pood
13:23
Rough one coming back from that cold
Accessory work
3×8 KB step ups to 12 inches with 20#’s
3x 30 sec hollow holds
*completed at Tues WOC 8pm
Back Squat
worked my way up to 80% of bodyweight (80% = 162.88; used 163#)
10 x 33#, 5 x 65#, 3 x 85#, 3 x 115#, 2 x 145#, 4 x 163#
previous 1RM back squat was 155# so to do 4 at 163#, I’m very pleased.
For Time: (18 min cutoff)
30-20-10 Reps of:
Box Jumps (20″)
Kettlebell Swings (1 pood)
Burpees
time = 15:52
OMG. I felt death coming down upon me during this WOD. This just shows me out completely out of shape I am cardio wise. I’ve got major major MAJOR work to do. I was terrified of the 20″ box so I was unable to string any of them together, that ate tons of time. Burpees – they never cease to suck. I must admit, I’m not looking forward to doing this again.
Did this one on Thursday
Back Squat – worked up to 100% BW – 155. Got 10 reps in. Probably had a little more in the tank.
Metcon RX’d – 11:05 Really wanted sub 10 on this one but had not one but TWO breaks to tie my shoes (forgot to double knot). Burpees were a little slower than I would have liked too.
Made up this workout tonight at the 8pm.
80% of max = 93# got 7reps
Metcon scaled a lot and thought I blew through it, until I saw everyone’s time on here! haha
30-20-10
16″ boxjumps
25# kb
burpees.
12: 3something
All I had in me was soup from around noon..wasn’t feeling too strong, glad I scaled it or I would have massively struggled.
Back Squats @120%
170×6
Metcon Rx’d
6:56
Did this in my building’s gym on Thursday. Had to jump onto a bench that wasn’t 100% sturdy, so I did the “box jumps” with more hesitation than normal. Used a 50# dumbbell instead of a kettlebell and had to put it down a few times to adjust my grip. Finished in 7:48. Though I’m not doing the challenge, I look forward to doing this WOD for real in a few weeks.
Made this up on Thursday.
12 reps BS at 80% of body weight (so 100#). I actually did this exact same rep scheme 2x and each time I stopped when it started feeling “wormy” more so than it felt like I was reaching complete failure.
Shooting for 11ish on Metcon but ended up with a finish at 12:44. I normally double knot my laces, but forgot to do it with my rushed clothes change, so took about 15 seconds breaking mid-WOD fixing that. Also, didn’t wear a headband and hair was in my face when I was trying to box jump, but I hate burpees the most! I’m pretty certain that is where I moved the slowest and took the most breaks. Oh well, room for improvement “next time!”
Did this last Monday at the 7am, which is a god-awful time to workout.
BS at 80% of what I think I weigh, 120lbs – 5 reps
did the wod rx’d and finished in 9:20.
i felt awful so hopefully this is better the next time around.
What seems weird to me was the father said a change of clothes where in the backpack, but the child returned home wearing the same clothes he had on when he left the house and was totally clean… and the parents were unsure if it was their child who pooped or not. Strange, strange.