***Reminder: Erin and Kate will be hosting handstands for today’s Seminar Series at 7pm***
Muscle-Ups x 20
or Strict Pull-Ups x 40
21-15-9 reps for time of: (8 minute cap)
Toes-to-Bar
Handstand Push-ups
Post time to comments.
This time last year… Zack wrote on Continuing (Paleo) Education.
Seminar Weekend Options
-Rudy Tapalla
We as CrossFit Chicago have decided to take a bigger role within the greater CrossFit Community and be regular hosts as a Seminar site. As we love to fulfill this role, we don’t want to inconvenience our members by completely shutting down. We will be opening up for a 7am class on Saturdays and 530pm on Sunday on weekends we host seminars.
We are considering opening up at 6pm on Saturday evenings and/or 730am on Sundays if the response is great enough. So we are asking now, would you like us to hold a 6pm class or is that just too late in the day? Is 730am Sunday just too early? Please respond via the blog as this will be the deciding factor.
Current CrossFit Seminar schedule:
CrossFit Kids, December 8/9th
CrossFit Level I, January 5/6th
CrossFit Level I, February 2/3rd
CrossFit Kids, February 23/24th
Like the 7:30 on Sundays. Of course I could only show on the days the Bears don’t play at home.
7:30 am on Sunday works for me. 7:30 pm is too late.
If this is just going to be every once in a while, it isn’t a huge deal to me. But if it is going to be a monthly/bimonthly occurrence I would be in favor of a later class time on Saturday.
I’m an infrequent weekender at CFC, but sometimes come in to row or if I have to make up a day of programming. I would prefer having a 7:30am Sunday option open.
21-15-9
Toes to bar
Hspu
TIME – 2:38
All unbroken. There are a good 15-25 seconds I left out there in transition times from movement to movement as I wanted to make sure I didn’t have any breaks once I started moving. When/if I do this again I would just gun it and not worry about breaking and see what happens
Strict pull ups x 40 (red band)
21-15-9:
TTB
HSPU (25 plate + ab mat)
Time: DNF
Had 9 HSPU to go at time cap, finished after everyone was done. Thought it be a lot worse considering the weekend I am STILL trying to recover from. The HSPU was what got me, had to do singles towards the end.
7:30am Sunday!! (early bird!)
I’m baaaaaack :) 7am is how how I got started at CrossFit Chicago and it’s what I’m going back to-plus I missed Coach Erin :)
Strict Pull-ups X 40 with the red and black band
21-15-9
HSPU (2X25 plate and ab mat) This is a must-work-on area for me!
TTB
Time: 7:17
See you on Friday Chrystal!!! ;)
Just to add to Rudy’s post, when we have weekend certs, we’ll be programming M-F without a programmed rest day on Thursday. This way, you’ll still get 5 programmed workouts/week. I know some of you that may be a bit of an inconvenience, but it is nice to have 2 consecutive rest days on the weekend occasionally as well.
Here’s a good event for a great cause if anyone is interested:
http://crossfitdarien.wodhub.com/
MU work at the 6am class – feeling more comfortable with the false grip and getting ever so close to completing my 1st. Speaking of which…
Congrats to Matt for getting MU #1 after a long battle. When it finally happened, the box felt like a scene from And1 after a wicked ankle breaking crossover – people were screaming, cheering, and high fiving – bedlam. Matt jumped off the rings and ran towards the exit screaming ‘it’s over’, except it wasn’t over, we still had a MetCon to do.
MetCon – 7:22
The set of 21 went pretty easy buy halfway through the 15 I hit a wall with the HSPU. Need more practice with kipping and maybe a little more patience as well so that I take smarter breaks.
I’d be in favor of 7:30a on Sundays, but we all know I rarely make it off my couch on Sunday mornings. May change once football season is over.
I believe the Open schedule for 2013 is going to be released this weekend, so if one of the later dates conflicts with an Open workout, should we plan on getting our scored workout in at another box over that weekend? Hopefully it will start the first weekend of March.
“The JoshB Special”, Rx’d: 3:05
Went with the usual strategy of going balls to the wall until my weak conditioning gives out on me, which was the last set of HSPU. TTB unbroken, HSPU 21-8/7-5/3/1. My lack of kipping and likely sky-high suprailiac score were the limiting factors. As noted in my naming this workout, JoshB could beat my time one handed and blindfolded.
Good to see the first heat of 6am’ers finish out their reps after the second heat. I will also congratulate MattJ on his first (and second MU).
Post: Rowing intervals courtesy of Alex
1:00 on each interval
1:00 / :50 / :40 / :30 / :20 / :10 off, then back up the ladder
Kept it at a 1:48-1:55 pace the entire time for the 12 intervals.
I feel like JoeP with the length of this post, sans the handsomeness and lucious locks of curly hair.
Got ripped! Figuratively and quite literally. Thank you Erin and Kate for the butterfly, and muscle up advice.
I am marinating my hand in black tea bags, and repenting for not bringing my wraps.
Like a fat kid loves cake.
Can’t lie I’m pretty happy with this one.
@ AllDay – I am afraid of the dark so maybe not blindfolded.
I’ve been hoping for late afternoon/early night weekend classes for a while. 6pm Saturday and 530pm Sunday would be sweet.
I also am game for the 6pm Saturday classes. We could do nighttime Open wods which would be a totally different MM type of atmosphere and fun. Remember MM? I never got to do one of those officially so here’s to bringing that back. If you have to ask what it is…you’ll never know
I’m also in favor of the evening classes for the weekends. There’s no chance I’m waking up early to get in here by 7:30 on the weekends.
20 Muscle Ups – All kipping. Mostly in sets of 2 and 3. Need to start working on strict again.
Metcon – HSPU w/ 1 ab mat and a 15# plate.
7:44
Still need to work on kipping but got some good tips from Bryce about them.
Got another 3 MU today. I’m still really inconsistent with these. Missed 4-5 and couldn’t string any.
Metcon with 1 abmat + 10# plate = 6:35
TTB – 21 – 7/4/4 – 5/4
HSPU – 15/6 – 7/1/2/2/3 – 5/1/2
Last 2 HSPU took me nearly a minute as I couldn’t keep my second foot on the wall in a locked out position.
This was a fun one.
6pm Saturdays would be a great addition to the schedule.
Weekends are for massive alcohol consumption and Big Macs!
Not working out!
If any guys are interested, my Oly shoes are a bit too big, so I’m selling them for $50:
Black Reebok CrossFit Olys (10.5) – http://bit.ly/10Wt8bP
Free to good home:
2010 White Do-Win Pendlay (10) – bit.ly/fJgzwL (link is for the 2012 version)
I’ll leave them at my desk upstairs if you want to try them on or snag them.
@Skins – I thought you had to get into a mankini in 4 weeks
After a week of shi^&y eating and non-crossfit workouts, I knew that I was in trouble when I saw the wod…
Did a few singles on the MU’s and then worked on doubles. However, still cannot fully turnout at the bottom.
Met: 80 reps. Even with the kipping HSPU’s I just didn’t have the juice.
Congrats to Matt J on the MU. Sorry I missed the spectacle, but Marc S described it well.
I may be interested in the early morniing Saturdays. Old married with children folk don’t go out late on Fridays so it would work.
7 am / 7:30 am on Saturdays works. I’m with AllDay on Sunday mornings. That’s my sleep-in day!
Strict pull-ups x 40 (6 w/orange, 34 w/orange&red)
Met Con – Scaled TTBs, and used more plates on HSPUs than I care to share. Finished 7:25.
The met cons this week feel like everything I’m horrible at… I guess it’s good practice!
I frequent the sunday afternoon WOC. Does this mean the 11am class isn’t an option on these Sundays?
I can’t do evenings on Sundays and 7:30 is way too early for me..
6am muscle up work… is still work and practice
metcon
dnf
finished 88 reps in 8 minutes
got in the last 2 reps as kipping practice during the second heat. Proceeded to do 6 more kipping HSPU as practice. Will continue to work on these.
first dnf ever, and its put a serious cloud on my morning
JoshB I think AllDay forgot to tell you that you have to do your hspu on parallettes for today’s wod. After all if you do them au naturel and finish the wod in like 1:30 you will not be out of breath or feel like you even worked out trust me.
Go get ‘em tiger….
Since I travel so much during the week, at least one workout on the weekend is essential to my success. I vote for adding as many as possible.
@leslie – the gym is completely shut down during seminars. We’re trying to find out what the ideal times, either before and/or after the seminar to open the gym up for make-up workouts.
Saturday: earlier the better, I cannot wait around till late afternoon to work out.
Sunday: day of rest/football
A nice morning in San Diego – had time to fit in a workout at the lame W gym.
Handstand push-up strength work about 25-30 total till failure each attempt
5 rounds:
15 push-ups on a ball
15 45 lbs kettle bell swings
15 45 lbs squats
15 double unders
FYI if you are ever in DC the W has a C2 rower just like we use!
9am with Coach Bryce. 5 MU’s, all singles. Glad that I still have them after a month off the rings. The 6th MU eluded me… tried a couple of times but nothing left.
Metcon: 7:25
subbed 20# DB Presses for HSPU’s. Still trapping out on my HSPU’s (was feeling it in my neck after doing a few) so no dice. Can’t wait til I get me some lats… watch out!
Post: 1+ hour of rolling, lacrosse ball torture and rehab exercises. Welcomed a few 11am’ers to the box. Lats and glutes… you can run but you can’t hide. I will find you.
Watching MattJ get his first muscle up was what it must have been like to watch the moon landing.
I got 4 today with no fails and I have no idea how I did it.
Metcon: 7:23.
After we were done, Bryce said he didn’t like my last rep so I left the box feeling like I accomplished nothing.
I’m in favor of no seminars.
Other than that, given the choices I’d say Saturday pm is what I’d prefer.
The open will be a problem, as Allday pointed out. Traditionally it starts the last weekend in February. I hope it’s different this year.
7:30 a.m. Sunday is good, as is Saturday. I’d like to see a regular Saturday class added early afternoon (say 1:00 or 2:00), for what it’s worth.
Have not posted in a while but this motivated me to do so. So the gym is going to be closed on 4 of the next 13 weekends? Is this going to be the norm that 1 out of every 3 weeks the gym will be closed during normal weekend hours? For those of us who work 40 to 50 hours a week and/or have kids the gym being open mutliple hours on the weekends is vital. I would suggest as much time as possible to be open on these weekends but can’t imagine Sunday night being popular. Do we get a rebate the next few months with the gym closures?
I know my work schedule will get pretty crazy in Feb, so I really rely on the weekend schedule to get those classes in! I think I would be fine with early morning classes on Saturday and Sunday. However–just wanted to throw this out there, maybe a 5am during the week when the box is closed on the weekend (ugh i just groaned thinking that), might be a good alternative to those with busy work schedules.
Yeah 5 am!
I would be a fan of the evening options. Mornings and I don’t agree with one another.
@DanL – I’m glad you posted and we hope others that have concerns post or email Rudy and me their concerns. We believe that education is a huge component of fitness so we want to provide our members and local community an opportunity to gain additional knowledge and have focused technique work from some of the best coaches in the world. Often for non-CrossFit seminars, we open registration to members before the general public.
Like Bryce mentioned during seminar weeks, we will run a 5-days on, 2 days off workout schedule as opposed to the current 3-days on, 1 day off, 2 days on, 1 day off. So you’ll still get the same amount of workouts.
With all that being said, you guys are a top priority and we haven’t committed to host more CrossFit seminars past February 2013 (we do have some non-CrossFit ones on the books but we don’t need a total shut down for those). We just need the feedback from members to what works and what doesn’t. I will also add that if we add classes (normal, holiday, or seminar schedule) and people don’t show up, it let’s us know that the greater community isn’t interested. Therefore, if you want a class and there’s significant demand, we’ll add it. Just make sure to show up.
As always, thanks for the feedback.
20 Strict Muscle Ups
Broke these up into sets of 3 or 4 as my hand is still recovering from a bad tear 2 weeks ago.
MetCon:
6:58 – I was a little disappointed in the outcome of this, really expected to be at least sub-4. My shoulders were gassed early on the HSPUs and I never recovered. I think going forward I’m just going to do kipping throughout instead of starting with strict and moving to kipping after fatigue sets in.
I am definitely not a morning person so I am all for the evening classes. Do you think it may be possible also to see if some of the other local gyms will allow our members to drop in those weekends for free? Maybe a different gym each weekend? That way those that can’t do early mornings or evenings can still get a workout in.
I’m all for education, and supporting the broader Crossfit community. I’ve personally taken the L1 cert at River North Crossfit this past summer and got a lot out of it. That being said, 4 weekends in three months is just too many for our box to be shut down, in my opinion. Many of us rely on the weekends to get in the wods we couldn’t do during the week and to have a little more time for accessory work. Feb timing isn’t great either due to the Open.
I would vote for an evening option on those weekends. Early mornings are not my friend.
Bryce would love to coach a 5am class!
Double yeah 5 a.m.!
Hit the NooNers class today…thanks Bryce!
Muscle up work – 7+7+6=20. Wrist not a big issue, just took it easy.
Metcon 1:56
21-15-9 reps for time:
Toes-to-Bar – unbroken
Handstand Push-ups – unbroken
@ Alex, not the 1:30 but I tried…lol
@Bryce, thanks for the push!
Did not pace myself just tried to move fast. The last rep on the 9s for both TTB and HSPU were tough.
I feel like with everyone’s varying schedules, having 1 morning and 1 evening class available would be great. I know with my varying work schedule I really like having options. However I also understand that coaches may not want to work all hours of the weekend. If I had to choose I would pick evening hours on the weekends.
Saturday at 6pm would be tubular!
I’m all for Stephanie’s suggestion and think we should leverage our relationships with other local boxes to provide more options for our members these particular weekends. This especially during the winter months when a run or an outdoor wod isn’t ideal.
It’s more likely that I will fit in the extra class on Thursday than visit a class on Saturday evening.
Hopefully that’s useful input, I’m guessing there are other people like me who don’t rely as heavily on the weekends and therefore wouldn’t be impacted by the scheduling change.
My vote is for Saturday evening.
I might actually be able to drop in on a Saturday evening!
@Jonny – I was just taking about after I get into the mankini! Then the weekend booze and Big Macs begin!
Thanks for the input all! Since we are on the topic are there any other times that would be more convenient for you? 3pm? Saturday PM regularly? Or possibly running classes on the 1/2 hour? A foundations class? 1 or 2x a week? Flood gates have officially been opened!
Wow! Steph posted! :o)
The earliest I’d ever consider showing for a class is 8am and that’s never happened, so I vote for evening hours on those weekends. I’d also be interested in going to another box. Maybe Construct would let us drop in?
I wouldn’t mind having the option of Saturday/Sunday classes up through 3pm. I like getting my workouts in earlier and then having evenings free, but I’m sure people who work weekends would like the option.
Thankfully, my schedule is really flexible right now so I can make most times work.
How about we run Midnight Madness on the weekends of the seminars? If you have not heard about Midnight Madness ask Skins.
Stay the fuck out of Construct. Specifically, the left squat rack on the West wall. That’s my goddamn area.
Just want to say Yaaaay for seeing new 7am peeps post! Anyone that had never posted, or posted less than a few times had to do burpees… just saying, we coaches want to hear from you all!!! It helps us tweak warm ups, find out what you’re struggling with etc.
Thanks Lyle and Anja!!! And Anja welcome back!
Oh, and you 5amer’s are nuts!!! I cannot move that early!
Drywall – Your hospitality is much appreciated. Thank you.
I vote evening weekend classes
@Drywall – old school CrossFit Chicago members already have access to Construct so back off that squat rack. If any of our old school members wish to take advantage of that, please be courteous and email the staff over there before randomly dropping in.
@Joshua B – 1:56?? That’s insane. Well done man
It bears repeating: the left squat rack on the West wall is mine. Use it at your own peril.
@ Jonny and Rudy
Saturday mornings are a particular favorite time for me to work out as I find it to be more relaxing and I can lift without the time restraint that I normally have on school nights, I think Dan and a few others probably feel the same way.
As for the seminars, I know they are good for business but not really sure on how they benefit the members of CFC directly. Can there be some further explanation on this please? Like, how will it benefit us specifically?
I know we have some changes coming (specifically with the strength program, which I hope is not changing too much) so glad to see we are discussing this freely, and I have some other ideas that I may share later…
@ Drywall
You do not need a squat rack for medball cleans and 400M runs.
C’mon Joe. Curls. I use it for curls.
1rm 3 position Snatch – 230#
1rm 3 position Clean – 250# – 265# fail (couldn’t stand up with the last rep – I have this wait but no juice left in the legs at this point)
~ 25 yards handstand walk x 3
12-9-6-3
Deadlift – 335#
Wall climbs
TIME – 7:19
Dl’s unbroken, climbs – sucked.
Got this work in with George a former CFC legend who started a box in the Ravenswood area recently – Hardware Crossfit. We went back and forth on these items. I won the snatch, he won the clean, I won the handstand walks for distance, and George took the metcon. Having a training partner is going to be fun
@ Rudy, et al
I agree that that’s a lot of closures in 3 months, but I also agree that providing education across the community makes us a stronger, more vibrant box through which our members can gain a lot of knowledge.
Is there any possibility of renting out the “middle school” space for a weekend or two and running some part of either the classes or the seminars there? I realize equipment *may* be an issue but I’m sure there’s a way around that, aka body weight workouts, med ball workouts, etc.
I would appreciate a sunday late afternoon option…
i don’t think any one is going to show up super early on saturday but Jean may prove me wrong! ;=)
spell check from my previous post – I have this “weight” not “wait” is what i meant to say on the 1rm 3 position clean
Metcon Rx: 4:52
JK still has no triceps, but today JK didn’t even have TTBs, and the gravy sweats continue.
rough morning today. hoping its not my schedule catching up with me.
mu practice – nada, tried a few kipping, also nada
metcon rx: dnf by one rep. kipping hspu are fine, but overall strength an issue today
@BrettL: You didn’t watch the moon landing?
@Anjali: I definitely would be there early on Saturday, but I don’t seriously expect a large volume of takers on that one.
@alex…glad you cleaned that one up
…I meant cleared on that last post.
9 a.m. today with Bryce. Fun working out with Jen, Megan, and LaurenR. 6:59. Needed to do kte and a ginormous tower under under my head for handstand pushups, but I did it!
While I understand the value in providing community education, this is tough as someone who relies pretty heavily on weekend classes due to work hours.
I’ll give another vote for adding a 5am weekday option! 6am is usually too late for me Mon – Fri.
First time stringing some muscle ups together. Thanks for the cues JK and Kelly!
Metcon rx: 3:57
I’m sick again and getting worse. Really bummed as this one is one of my stronger movement combos and I wasn’t able to get anything unbroken which normally wouldn’t be an issue. Would like to try again sans sickness.
40 strict pull ups: 5,5,5,5,3,3,3,2,2,2,2,1,1,1
Metcon – 6:58
First time doing HSPUs with just an abmat. I’m glad Kelly suggested removing the 10# plate, as they felt pretty good. TTB however need a lot of work…..I just can’t string more than 2.
Post:
5X12 GHD sit-ups and back extensions
I would love a 4:30 class on weekdays, don’t really care about weekends.
Love the fact that JoeP is taking on Drywall! Careful though, Joe. He’s the original obnoxious blogger.
Still at work, it’s nearly 7pm, I’m in the burbs. No way to make it to the box today, I’m glad I can make it up on Saturday or Sunday! (In case I wasn’t clear in my earlier post, I’m with those who voted against seminars altogether.)
Crossfit Kids! How much participation do you
expect from this? Maybe have that seminar only for
1 day onSunday. Saturday would be the regular schedule
and you are cutting back to only 2 full weekend closures.
Excellent 4 pm class today!!! Always wonderful having Coach Kelly and my twin Coach Randy!!!
20 Strict Muscle Ups: 6-5-4-3-2
Metcon (Modified): 3:58
21- 15- 9 reps of Knees to Elbows and HSPUs with an ab mat.
Tried 1 TTB but felt pain immediately in my lower back when flexing my trunk. Have to take it easy to be a long term athlete and fireman. Definitely trying to be patient.
@Rudy: Just wanted to remind and thank you for letting me borrow your book! And for the seminars, I know I have not been back long, but I think that the seminars may not be a bad idea if it opens the door to possibly hosting specialty seminars in the future like Oly Lifting, Power Lifting, and Gymnastics Seminars. Also like the late weekend hours.
20 Muscle ups
9-5-4-2
WOD
21-15-9
TTB
HSPU
4:52
Old man did ok on 3 hours sleep with black coffee and jerky for bfast and lunch!
Noice!
Pre-Metcon Muscle Ups: 2-2
Post Metcon Muscle Ups: 0-6
Metcon Rx’ed: 6:11
Right after I got started on muscle ups Randy asked for volunteers to do the metcon first, so I did that. Unfortunately, I couldn’t find my rhythm afterwards.
Metcon
T2B: 21, 10-5, 9
HSPU: 14-7, 8-2-fail-1-4, 5-4
I feel apart mentally in the second round. Tried to immediately do another set of HSPUs to keep up with Brett, Scott and Gina and pretty much failed. Wasted a solid minute.
POST: Frustrated with my failed MUs so I did 1×10 assisted MUs and 2×8 strict pull ups.
40 strict Pull ups
25 w red and black band
10 with orange
Last 5 with red and black ( singles )
Metcon subbed 15,12,9 toes to bar( per Randy’s request )
21,15, 9 handstand pushup with 45 lb plate and one ab mat
6:55
Concentrated on keepin hands in proper position so that I didn’t rip the palms
Finally let go of that second ab mat today!
I work on weekends..so I am of no help to the discussion.
D hang pull up work. Did a few with just red band and then went for it and… got my first 2 dead hang pull ups!!! The second wasn’t pretty but I got it! Super excited…
4:30 for metcon. Kte and 15# & abmat for first 21 then added 10# plate.
Great to workout with the ladies!
Metcon–3:48. TTB no problem. Fatigued on HSPU in second and third rounds. Val told me at the end of the workout to try and use a wider hand position and point the tips of the fingers outward. I tried this after and it made these so much easier. The narrow position I was using just fatigued me too quickly. We’ll see how much difference time wise it will make next workout with HSPU.
Muscle ups–Made some good progress thanks to some cues from Randy. I was being too impatient on successive muscle ups and started to pull before I let my kip do its work. The result was I was muscling these to much and fatiguing quicker than necessary. A lot easier when I wait before pulling. I still need a lot of practice with pushing away and v-sitting after each muscle up. This part stills feels really awkward and inefficient. Got in around 30.
C1) 10 min planks
D1) 10 min airdyne–197 cals
And since Rudy opened the gates, I would love a Saturday 1pm class. It’s hard to get here on Saturdays because of the boys, but 1 would fall right in their nap time and would be good for all those crossfitters who tied one on the night before as well.
@ Carlo
Brilliant!
Midnight Madness on all seminar weekends!!!!
You know, I am kinda with brett raz on this one. Mid afternoons on the weekend would be great as sometimes I can’t get in in the am, but still wanna get huge before I hit the discotech on Saturday night.
A far as seminars, work it out on a as needed basis, I wouldn’t care either way.
MU work. As usual, Val had some great cues. I got close. But close don’t count.
Met Con:
1:45
Really wanted to beat Josh’s time on this and he put some strong numbers up on the board and I am also lying.
Real time:
7:58
So, just cleared the cut-off. Whaddya want from a liar?
As for week ends, I am a pretty strict M,W,F attendee, but when I miss a day I would prefer to see more afternoon classes scheduled. Please keep with the partner programming, also. That’s fun stuff.
@Terry – the Crossfit Kids Certification is a two day seminar, no ifs, ands or buts. Attendance or participation in the Kids Certification as well as the Level 1 Cert. has no bearing on how long or how many days the seminar is scheduled for.
I want to hear from Jeff Stolarz and Mike Leonard on this blog about their request of yesterday in relation to 8pm classes. Come on now’s your chance. The flood gates are open!
‘If all you women out there were forced to watch your man or you husband laid out unconscious, facing even further injury yeah, that might make you a little bit upset. That might make you a little bit over the edge. That might make you a little bit insane, if you know what I mean. And if you men out there were forced to watch your wife or your woman or your main squeeze, yeeahhh, BEGGING to another man and then getting SLAPPED by another man, that might make you a little bit upset. That might make you a little bit over the edge. That might make you a little bit insane. But not me JoeP, not me. Because i know what i’m going to do to you TONIGHT! …Y’know something…maybe I am insane. Maybe i am insane. And maybe it’s time for you JoeP to FIND OUT HOW INSANE I AM, YEEEAAAHHH, RIGHT NOW! YEEEAHH!’
21-15-9
TTB & HSPU (Rx)
4:00
Crapped out because I rushed. Oh well.
Metcon–10:01
A very humbling workout. All t2b unbroken. Hspu were a different story. Ended up doing way too many singles. I definitely need to work on volume.
Muscle-ups–20
Being only my second time doing these I struggled stringing more than 2 together. A lot of energy spent on 1 rep.
I’m a weekday warrior. I have a sporatic work schedule so the hours now seem to cover my needs.
MetCon – 7:38. 25# + 10# plates for the HSPU
Got my first muscle up today thanks to coach Rudy.
The 6PM class on Saturday I would possibly attend on occasion. I don’t think I’d ever make the 7:30AM class on Sunday.
@ Drew
Fine, we can hang out, but if you get fresh, expect a slap.
Still looking forward to seeing some of the new faces at the 7pm on the blog with some mods and times. Great job everyone in their first week (or day) on today’s workout!
Worked on the MU progression to start off. First time trying out the false grip and I will need to improve my comfort with this hold.
Metcon: (15# + ab mat). DNF by about 4 HSPUs. This is better than I anticipated and gives me some more confidence. I even kipped a few for the first time.
Great times at the handstand seminar and a big thanks to Erin and Kate for coaching. I’m already looking forward to the next one.
noon is cool with me! (M-F). i work weekends and the 8am is great for me.
@Eileen,
Wasn’t sure what it entailed, just asking the question.
Good seeing you the other day.
YAY GREG AND SCOTT FOR GETTING THEIR FIRST MUSCLE UPS TODAY AT THE 5 and 6PM CLASSES!! Nice work gentlemen. :)
So many other folks are so close (Wade, Zach, Meghan M etc.). Don’t be discouraged. It will come.
Deadhang pullups – Did first 2 strict with no bands, then a few with just black, and then the majority with red/black.
Metcon 7:20 with 1 abmat and 45# plate. Played around with adding a #5 plate in the beginning.
I am going to admit my lameness and vote for the 7/7:30a wkd classes, although I am thinking overall attendance will prob be better at 6p
@JoeP
To answer your question if seminars are good for business, well it depends how you look at it. The more seminars we host, the more CrossFit Chicago members and coaches can take and learn from them. Obviously, the more educated we all are, the better coaching we can provide. From our annual survey, we know that the coaching quality is one of the main reasons our members are with us. So in that way, yes it’s good for business.
The seminars aren’t good for business in the fact that we have to adjust our weekend schedule. 8 classes are canceled and up to 4 are added at “bookend” times, thus providing an inconvenience to our top priority, you guys.
If we had all 400 members come through every weekend, it would be a no brainer to not host the seminars so make sure you’re checking in each and every day you come in.
Let me know if that answers your question Joe
Pull-ups: no band but only did 26
Metcon: 6:10
Pull Ups
started orange and red then added black.
still so far from a dead hang.
Definitely overscaled this workout.
21-15-9
TTB (KTE)
HSPU (45# +abmat)
4:38
Hadn’t realized my handstand push ups had gotten this much better as these felt really easy–going to have to try a smaller plate next time
ALSO way to go Andrea on your first dead hang pull up. Tooootally awesome job!!
15 Muscle ups today…which is the most I’ve ever done in one sitting. Still can’t string them together, though
Metcon:
Rx’ed, but DNF by 4 reps. I knew I would be cutting it close with the HSPUs, but the higher volume is starting to feel a little better.
I’m down for the later class times both Saturday and Sunday!
Awesome handstand seminar pre WOD today. Special thanks to Coach Kate for all of the help! I’ll get there at some point! :)
Metcon: scaled to knees to elbows and HSPU on the 12″ box. 5:39
Great job last night Nikki! Your first few attempts were sooooo close. It will go better for you next time you try. Pull me aside anytime before or after class if you need some help.
Thanks to all the handstand participants for coming and great job!
Jeff Arbuckle, 1st class tonight!
Pull-ups: grey band
21-15-9
Toes-to-bar (knees to waist)
HSPU (on 16″ box, 45 degree angle is generous)
6:36
Had a great time at my first class!
@AndreaB GREAT JOB with the dead hangs!!!!
Strict Pull-Ups: 25 orange band, 15 orange/red band
Toes-to-Bar and Knees to Elbow combo
HSUP: 45#plate and ab mat
6:?? aka: last place. womp womp.
4:00 class
40 strict Pull ups Modified: 40 ring rows
Metcon: 15,12,9 toes to bar and handstand pushup
Modified: 15,12,9 ;Slam balls 18lbs overhead press push 80lb
Time: 6:10 I think
handstands Seminar Series :
When ok still need more work
Thanks Kate and Erin for you time and Energy
Last post, went to the awesome handstand seminar and worked with coach erin. i am a lot closer to getting a freestanding one than i thought i was. a few loud splats tells me that i need to learn how to fall gracefully.
got some great tips, especially to claw the floor – i wish i’d always known this because i usually get a lot of wrist pain from handstand work. plan on doing some drills i learned.
also, i would prefer evening weekend classes. thank you.
Thanks to all the Handstand participants. Got to see some people make so great progress!!! Kate and I will be hosting our next gymnastics session in a couple of weeks.
Angie, how’d your neck doing? We’ll work on that fall! Gook work last night!
@ Rudy, I appreciate you letting this be an open forum for class time discussion. I would definitely appreciate an afternoon weekend class on the regular as my weekends are usually open from 2pm-7pm. I love the idea of classes on the half hour also. Can’t remember who mentioned it, but a mobility class once a week would be beyond awesome. I know there are lots of people who lack mobility in several areas, a class could really help many people.
Erin, my neck is fine, my ego is only slightly bruised. I think I may practice the one handed dismount for a bit.
Oh, because I can’t seem to get enough of Wednesday’s entry. Did this on Thursday night. 10 deadhangs without a band (!!!!!) the rest with red/black bands.
metcon: hspu with 10#, 15#, and one abmat. maybe too much but any less and I wouldn’t have made the time cap. finished in 7:47. my hands were pretty tired on the ttb’s so i had to do a few singles, which slowed me down quite a bit.
Uh, yeah, this was not cool. Kipping HSPUs are a work in progress, emphasis on work, less so on progress. Managed to do all but the 9 HSPUs by the 8-minute cap, then struggled my way to a 10:32 finish.
Did 20 MUs though (6-5-5-4) and got some good tips on being more efficient from Kelly and Val. Thanks, as always!