5 Rounds for time of: (20 minute cap)
50 Double-Unders
30 Wall Balls (20/14)
10 Calorie Row
Post time to comments.
This time last year… Jonny wrote CrossFit Chicago is Better than Yesterday.
Dear Lurkers
-KaceyF
Dear Lurkers,
You checkin to the blog and read the posts daily, but you never post. You are wondering if some of the things that Skins writes about are legitimate, if Alex really has fun on the Airdyne, and why the hell the 6am is so…weird. You know who you are. I used to be one, too.
The blog at CFC is a huge part of our community. We are lucky enough to be one of only a few affiliates to have such an interactive and informative daily blog. It took me about 6 months of crossfitting to start posting to the blog on a regular basis, and I wish I had done it sooner. Not only is the blog a great way to track your progress on and reflect back on how much stronger and faster you’ve gotten, but its one of the best and easiest ways to connect with the rest of the CFC community.
When people post their results to the blog, it becomes easier to put a face with that name, easier to congratulate you on your first pullup, your first muscle up, or even surviving your first class! The blog is also a great tool for the coaches to see how the general CFC population and individual members are doing. Are our athletes overworked from a tough programming week? Are we deficient in overhead movements? We had how many PRs today?! You get the idea.
So, do yourself a favor: let the community and the coaches hear from you and start posting to the blog! With somewhere around 400 members, we should have no problem reaching 100 posts on any given day. And no, I’m not counting the days when Shepard’s Pie is the topic of discussion.
Let’s see how many first time posters we can get over the next week. You don’t have to be the next JoeP (I mean, who could), but give it a try!
I really can’t catch a break on this blog can I?
After skipping a workout yesterday and a long sleepless night of visiting retail shops all over the Chicagoland area (for work), I mustered up the energy to try this little ditty of a workout at 7am. After a little DU work with Bryce, I was joined by Carolyn (and eventually AllDay who showed up fashionably late – typical) and together we represented the entire class.
Time: 20:02
Although I did manage to string together DUs better than ever before, the lack of sleep had me gasping for air by the third round – those WBs are no joke! Overall, it felt great to get back into it after a big day of eating and sitting around.
I hope the entire CFC community had a great Thanksgiving!
I had the fastest time at the 6 a.m. class, and I know what you’re all thinking: she must have been the only one there. You would be correct. My record (21:02, I think) already has been broken. The only thing that felt ok was the row. Did all 50 DUs, even though they took me a long time, as did the WBs. Really not moving well today. Oh, right. I also did only three rounds, as prescribed for the barbell strength program, and worked up to 90% 1RM DL before the WOD (AMRAP 5). Definitely an indication that I need to get back to more intense metcon work when the strength program ends. Anyway, appreciated Bryce’s coaching and encouragement as I gasped for air. Better stop here before I confirm the 6 a.m. class’s apparent reputation as diary bloggers (still scratching my head on that one).
I am afraid… truly afraid of this workout. Coming in for the 11. Time to work off that turkey. And pie…
Mark sure you were hitting up the retail shops for Black Friday research for “work,” sure you were. I believe you really i do ha. what did you get?
Fun morning at the box. Had planned on coaching the 7am’ers but Bryce gave me the heads up he had it covered, so rolled in just in time to watch Carolyn and MarcS take on the workout. Also good times with JaredL and DylanL back for the holidays.
Press AMRAP: #155×3
Rx’d: 15:51
About as bad as I expected. Conditioning is like clock-work right now–good up to about the 10 minute mark and then boom, seeya later. The lasagna I had for breakfast yesterday didn’t sit too well either.
Cheeseburger and French Toast for breakfast!
I’m ready for this WOD!
Totally legit
Fun morning at the 9am.
Metcon Rx’d: 18:24
Nice to do double unders again. If Dr. Paul is reading this, I did not do double unders.
Went in with the thought I’d break up the wallballs 15/15. Didnt work out that way.
Thanks to Dylan for the impromptu rowing lesson.
@ alex – don’t hate the player, hate the game my friend
Metcon @ Rx: 20:08
After round 2, eyeballed where the puke bin might be. Eyeballed it again during rounds 3. 4 and 5. Lots of staring at the wall, making sure last night’s dinner would stay down.
Bryce and Rudy: nice job punishing those of us who overindulged last night. Well done.
This was truly a trudge through mediocrity. I feel like crap. Still bloated, quasi hungover and got little to no sleep. Even Bryce complimented my appearance with a “you look like shit” remark.
Cut me and I bleed gravy.
Metcon 20:32
I finished and was able to walk out under my own power. Actually felt pretty good afterwards. Low expectations had me set for a headache and nausea, so this was a surprise.
Glad I got in and made it through.
Held it all down, no barf today!
WOD
5 rounds
50 DU’s
30 WB’s
10 cals
17:27
WOD #2
6 minute amrap
3 muscle-ups
6 HSPU
This hurt!
Feeling puffy!
Burgener Skrength cycle Week 2, day 2
A1. Back Squat @ 297#, 3 x 10 sets, rest 60-90 seconds
A2. Bench Press @ 220#, 3 x 10 sets, rest 60-90 seconds
+
21-15-9
Deadlift – 225#
Strict Press – 115#
TIME – 5:29
Did this metcon with Skins & Rich.
15:27. Really poor mental effort on this one. I rested every chance I got and wasted around 5-10 sec each round on the row resetting it each time. I didn’t feel like embracing the suck on this one and it showed.
Then about 10 min later Skins and I decided on doing a 6 min AMRAP couplet of 3 muscle ups and 6 HSPU.
I didn’t take into account how smoked my shoulders and traps would be from the previous metcon. HSPU sucked. 5 full + 2 muscle ups.
So, feeling entirely unsatisfied I decided on doing a little intensity without all the requisite pain and figured 10 rounds of 100m row with :60 rest between was just right. All between 17 and 17.5.
Squeezed these all in in about 70 minutes.
Making up posts from last 2 days
Wednesday—Oly total 195 snatch, 245 c&J. 3 hours sleep night before and dragging hard so I wasn’t that disappointed. Both were 10-11# under PRs.
Thursday–4 mile BOB push run on lakefront with twins. Going South into the wind was a chore, but coming back was nice. 20 min planks.
Finishing my 1RM this week, got in my press. #145, which is a #10 PR. Happy with that. Despite low reps my shoulders are very hurty.
Did this heinous metcon with the 2 gentlemen above. Brett almost double lapped me, he finished as I was on my 4th double unders. Skins lapped me clean, he finished as I was starting my second to last row. I took every bit of 23 minutes on this. Made sure to scan for the nearest puke bucket while I was standing there waiting for my wall ball to magically go up 10 feet (never happened, I had to throw the damn thing!) Scaled my DUs to 30 after the 2nd round because I suck.
WOW! My endurance is worse than ever. Glad to get back to proper crossfit after about 8 months of strength. Here I come. Yikes.
Jean, it sounds like your double unders are getting awesome. Once again, your grit pays off!
Big slice of humble pie today. 23:03, this sucked. CZ lifestyle challenge starts today!!
Metcon Rx 18:39 (I think)
Unbroken the first round,and after that I really sucked at DUs…like really really sucked. At least it got some rest pre wall balls!
1k recovery row, then some deadlifts stolen from the stregnth cycle for today.
1×5 150, 1×3 180, 1×2 210, 1×1 225, 1×1 240, 1×1 255, amrap 270 (5)
Haven’t deadlifted more than 250 in 6 months due to injury (and fear!) and these felt ok so I tried for a new PR. Did 305 (5# pr) then 315 (15# pr).
Contemplated doing the rest of CF total, but squats felt hard after the metcon. I still pressed for fun… 85-95-100-105. Failed at 110.
Bryce told me that my rows looked jerky and choppy. I laughed in response because that’s the only way I know how to row.
Finished in 20:01. I finally got my double unders in control by the 3rd round. Another fun burn-y workout.
I think it was 21:11??, Rx. About a minute after Alexa – typical. I also fell over once while doing my wall balls and smacked myself in the chin a bunch of times.
Bryce also told me my rows should be smoother, and so I tried and then they were even slower=). I told Alexa what my cal/hr was and she laughed at me.
Today’s WOD 16:39.
Pre wod hamstring tear thanks to Bryce’s challenge to kick the ring over my head. I’m not 25 anymore.
I will sob into my gf stuffing and gravy.
Wod Modified:
150 singles
30 wall ball (14lb)
10 Calorie row
Time: 21.23
I think this is my Third post
I hope Everyone has a good weekend
Little sister Angie P with 10# WB and 150 single unders
20:52
Gina P Rx’d
17:43
It was a lot of fun to workout with my less attractive younger sister!!
@ Kitty: Hah! “Awesome” is not the word I (or Bryce) would use to describe my DUs, but thanks for the comment. I thought about scaling them to 30, but since I was the only person in the class I decided to gut it out and not obsess about the time. Need to do that more often, and also get back to regular DU practice.
5 rounds:
50 du
30 wall ball – 20#
10 cals on rower
TIME – 12:02. Should’ve been 11:59 but I didn’t finish my last pull on round 5 and the 10th cal didn’t come around. All unbroken and rounds b/w 2:15-2:30
20:32, so close to finishing under 20. Still very sore from Tuesday’s Nutrition and Lifestyle Challenge finale, which really held me back on the wall balls.
I woke up with a wicked hangover… not from booze either. Amazing what a little wheat germ can do to your body.
After 4 days on, I took today off, plus my family gets together and makes 250-300lbs of homemade sausage, jerky and lonza (our hometown version of salami, significantly less fatty than salami and infinitely more delicious). So that was fun.
Also, to comment on today’s topic, listen to Kacey and post more… especially if you are a lady.
See you peeps tomorrow.
What do you say to some “man makers?” Constantly varied, right? And we never did them back when I was a member…
http://www.youtube.com/watch?v=buwNqh4BgMw&feature=plcp
@CrossFit Caliber (Streamwood, IL)
Three rounds “Fight Gone Bad”
132-83-72 Reps
As you can see I fell off big time on this WOD. I’ll give you one guess why…
Worked out in the suburbs again at Crossfit Invalesco in New Lenox, IL.
WOD – EMOTM 15 min
1 power clean @ 80% or 1 rep max (135#)
2 muscle ups
Muscle ups got pretty tough after a few rounds. Nothing sucks more than wasting your energy on a failed attempt, too.
Andy, Sounds like a fun workout. How many rounds you get in?
5 Rounds for time of: (20 minute cap)
50 Double-Unders
30 Wall Balls (20/14)
10 Calorie Row
Rx’d – 15:51
Did this workout on Friday at Crossfit Emergence in Missoula MT. Unbroken on first 2 sets of Wall Balls, then went with 3 x 10.
Made this one up Sunday and am still pretty sore from yesterday’s partner WOD. 10# wb and scaled du to 25-40-40-40-40. Couldn’t get a good rhythm on my du today. rounds flew by pretty fast, wb were definitely the toughest part of this WOD.
TIME: 21:12.
Made this up Sunday morning. My double unders still a little off since I hurt my ankle and way too much rest between wall ball sets.
Metcon rx’ed: 18:23
Guilty for being a lurker and cheating the past couple of days (damn you stuffing and pie).
Made this up on Sunday morning and fully felt the consequences of my cheats. Scaled DUs to getting 10 (usually by single, single, double) and WBs to 10# then 8# the last four rounds. 27:35 Not pretty. Ugh.
Here’s to a new week!
Yay Nikki for posting!! Not a lurker anymore:)