Rest day/make ups
This time last year… Bryce wrote on Virtuosity.
Steak in Spicy Red Chile Sauce
-Erin O’Brien
Adapted from Spicie Foodie
1 pound ribeye steak (or tender beef cut of your choice), cut into bite-size pieces
1 medium onion, roughly chopped
4 cloves garlic, minced
1 fresh red chile, chopped (for a less spicy sauce, remove the inner seeds/ribs)
1 14-ounce can diced tomatoes (no salt added variety)
1 teaspoon cumin
2 teaspoons oregano
Salt & pepper to taste
Olive oil
Heat a couple tablespoons of olive oil in a large skillet over medium heat. Add the onion and sauté until tender. Next add the red chile and stir to combine. Add the cumin, oregano and garlic and sauté just until you can smell the garlic. Next add the canned tomatoes with their juices and stir to combine all ingredients. Season the sauce with salt and pepper and sauté for 5 minutes before removing from the heat. Transfer the mixture to a food processor or blender and process until the sauce is smooth. Taste and adjust seasonings as necessary. Set aside while you prepare the steak.
Wipe out the skillet and heat a couple more tablespoons of olive oil over medium heat. Season the pieces of steak with salt & pepper and add to the skillet. Stir the steak so that the pieces brown on all sides (approximately 5 minutes). Pour the red chile sauce into the skillet with the steak and heat until steak is just cooked through. Enjoy!
Late to the posting party about scheduling…
I only come in 2x/week, but there are definitely weeks when both of those visits have to happen on weekends due to work and logistical issues. That being said, on an ongoing basis, I would love to see a late afternoon class added to both Saturday and Sunday. I often have to tackle errands Saturday mornings, and Sunday mornings can be hard for all of us.
In terms of how often this seminar inconvenience might occur, I am okay with working around things once every two months. Getting a bit creative with options, could we have smaller classes upstairs using rowers, body weight, etc? Also, in the warmer months, could we keep regular class times and workout outside weather permitting (i.e. post updates to blog if cancelled)?
Thanks for checking with us.
Seminar thoughts…would there be room to run the seminar classes upstairs and the practical ap in the back leaving the front free for classes, or vise versa if the one side is bigger and needed for the large number of Level 1 participants? The old Atlas site was smaller than the upstairs and back and we fit in there no problem for my level 1. There would only be over lap for a couple hours.
I would like the Wednesday CF Kids class and the 4pm class to start at 4:05 so I can get Joseph there from school in time and not have to do double Burpees. One set for him being late and then another for me being later after dropping him off and doing Burpees for the CF Kids class.
Not an option?…Ok how about some Mobility classes? I know I have some stuff that needs some help. The posters and MWOD blog are all well and good but having someone coach you through the movements would be nice. I’d also be interested in going through a Mobility and CF Endurance Cert if offered.
Monday’s WOD:
Overhead Squat 33-55-60-65-70-75-80 (failed on the 3rd rep). These actually felt good up until that 3rd rep at 80#, the bar started creeping forward and I couldn’t hold it. 10# PR, I would’ve tried for 80# again but arms felt like jello.
5 Rounds for time of: (9:56?)
10 Pull-ups (black/red)
10 Overhead Lunges (25)
10 Plate Push-ups (knees)
@CrossFit Lawrence (Lawrence, Kansas)
Strength
7×5 deadlift working up to 85%.
Worked up to 365# on 7th set
WOD
3 rounds x 3 AMRAP
1 minute break after each round
9 deadlift @225#
5 pushups
3 bar muscle ups (used red band)
At the end of 3 rd max effort burpees for 1 minute
132 reps and two blistered hands
First time doing bar muscle ups. Wasn’t able to do strict for the WOD but certainly can for the future. Just a technique comfort issue.
This box was great. Great coaching and great energy. Had a blast in Lawrence too. (if you were thinking of visiting)
132 reps
Hopped in with the 6 o’clockers this morning. Kudos to Alex to managing 3 very different WODs really efficiently…but I guess he’s good at always being efficient…
Teams of Three 30 minute AMRAP of:
10 Thrusters (85)
500M Row
First time to partner with the little lady so that was pleasant. It was just us two, so Alex had a “shadow crossfit’er” give us a rest period starting at 2:30 and increasing :10 each round.
7 rds + 450m row, Libby killed the last round and if I gave her a little more time, she would have gotten the last 50m. Splits were 2:21, 2:31, 2:45, 2:35.
***CFC Kids Class***
We are kicking off our additional CFC Kids class this Sat, Dec 1 at 10am in the upstairs area.
If you would like your child to participate, you must email Eileen at eileen@crossfitchicago.com with your child’s name and age by end of day today. This is extremely important for proper programming for the class and for new CFC kids members Coach Eileen will give you important information on the class. This applies to both old and new CFC kid members.
Thanks!!!!
Thanks to Alex for handling all three workouts this morning and still making the time to address skill questions. I have yet to be able to do a toe to bar, but with Alex’s great tips, I feel like I can really start to make quick progress on this movement.
Did Wednesday’s WOD:
40 assisted strict pull-ups with Jean (who completely kicked butt with her unassisted strict pull-ups).
21-15-9
TTB (more like knees as high as I could get them, these started strong and then proceeded to get lower as the workout went along).
Handstand push-ups (45, 10# plates and ab mat- will no longer use the 10# plate going forward).
3:41
Matsumoto I think your time was more like 8:43 on Monday’s conditioning not 9:56. You’re welcome. Kidding on that last part but you killed it so take that minute and change off and get yourself a pack of gummy bears as a treat.
Did Mondays workout this morning at the 9AM.
Hit 185# for the OHS. Felt pretty solid. I know I can do more just ran out of time.
Metcon was 7:01. Didn’t go too hard on this one as my arms were pretty burnt from yesterday’s.
Please note:
The crossfit kid’s class is for 6-12 year olds.
Be sure to email me BEFORE the end of today if you want your child to attend class on Saturday. Do not make me turn you or your child away because we were not aware of your interest.
Thanks!!!
@Woody: Maybe we should consider pushing it to 4:30 pm at least during the school year??
@CFC Kid’s Parents: Let me hear from more of you parents if you would be interested in a time adjustment for the kid’s Wednesday class.
Thanks.
@ Alex, thanks for the correction. That just made my day. I think I’m going to Matsumoto a big chocolate cake tonight, that’s my weakness. Very excited about the Crossfit kids class this Saturday, my son is looking forward to it.
@Jenn Kole
@Mike
Please email me if you are planning on bringing your kids on Saturday!!!! Don’t assume that I know about it cause you told someone else.
Thanks!
Teams of Three 30 minute AMRAP of:
10 Thrusters (85)
500M Row
Did this workout with my fiance (“A dub”) at 6AM this morning–it was so romantic!!!
My splits were something like 2:55, 3:10, 3:20, and 3:00, although I didn’t quite get in that last round before the buzzer. Could have finished it within the 30 minutes, though, if our “shadow crossfitter” had picked it up a little.
*should be “(55)” for my thruster weight*
4PM’er with coaches Bryce/Kelly…
Make up:
Strength: Muscle Up Work(all kipping) with sets of 2/2/3/3/2/2/2 for 16 reps. Burned out…
Metcon: 21/15/9 @ 5:18
TTB’s
HSPU(1ab mat, all kipped)
-hit the wall on hspu on 2nd set at the 10th rep.
I love that “Matsumoto” is a verb.
@Eileen – I was just being a smart ass, having CFK at the same time as the 4pm is very convient, I think changing it to on the :30 would just mess up people who want to work out at the same time. I just need to drive more aggressively.
Was on the fence for the entire day as to what I needed to do today. I had only done Tuesday this week. I chose to focus on a weakness-OHS.
OHS- one of my weaker and difficult moves. Certainly strong enough, but mobility in my squat, wrists and shoulders is severely limited. I am grateful for Kelly’s watchful eye and coaching. Wasa working with 115, and dropped it to 105 to get it right.
Metcon-8:20
I didn’t really start to gass out until rd 4. Then I missed a CTB and was having to break em up.
Lizzie was taking care of Lincoln so, naturally, I used my free night to come into the box for a random workout.
15min Mobility work
~15min of testing the different movements I can or can’t do. Good news: I still have strict muscle-ups. Bad news: coming off the rings and the impact of landing didn’t feel great.
A1. DB Squats 5×10 @ 30/35# (each hand)
A2. DB Calf Raises 5×10 @ 30/35# (each hand)
Conditioning
2 Rounds:
20 calories on SkiErg
20 calories on Airdyne
Time – 8 min
This was supposed to be a 4 Round wod, but I didn’t have the time. Couple of takeaways from this one:
1) The SkiErg is nasty. I’m also not sure my technique was the greatest. I think my mobility issues in my legs as a result of my herniated disc made things a bit harder as well.
2) I’m a lot more familiar with the Airdyne from my wrestling days, but that thing sucks too.
3) The SkiErg/Airdyne combo should be illegal. I only did 2 rounds of this and I wanted to die. It’s my first real workout in 5 or so weeks, but still. Thanks for that, Bryce.