VOLUME
A – Muscle-Up 3 x 5
B1 – Bench Press 3 x 5 (55%)
B2 – Pull-ups 3 x 5
TECHNIQUE
A1 – Deadlift 3×5
A2 – Handstand walks or kick ups
5 Rounds for time of: (9 minute cap)
10 Burpees
10 Toes-to-Bar
Post loads and time to comments.
This time last year… Anthony wrote on Gearing Up for the Open.
Learning to Move Better Series: Episode 1 – Scaling Pushups/Pistols
-Alex Nettey
With the new year upon us and 2012 in the rear view mirror I think
many of us have a lot to be thankful for and proud of in terms of our
fitness accomplishments both inside and outside the box as a result of
our training at CFC. As a coach and longtime member I’m constantly
amazed at how much we’ve grown even just in 2012 and am excited as
ever about what’s next for the box and want to definitely be a part of
it.
With that being said one thing I would love to see in our community
is everyone move better and more efficiently during wods. It’s a
general statement I know, so more specifically what I’m getting at is
I want all of us to not get tired as quickly, move more weight faster
and easier, continually get stronger and smoother in movements in
crossfit and when we move in general, if that all makes sense. In this
vain I would like to work with everyone in our community to do this by
providing another resource in showing you how to improve your
performance thru more efficient movement and what I’d would like to do
is shoot videos that highlight some of our most common issues that
come up with certain movements, both simple and complex, and how to
fix them. I plan to take requests from the community and also will use
anything that us as a coaching staff see as common faults we have as a
community.
Unless someone else can come up with a snazzier name we can just call
it the “Learning to Move Better Series” and we will start with 2
classic gymnastic movements that can easily be worked on with a few
drills I’ve illustrated in this video – Pushups and Pistols (aka
single legged squats). Take a look and see if you like and next
episode I’ll run through how to make burpees suck less (yes there is a
way to make them easier!) and hopefully we go from there fixing
everyone one movement at a time.
HEY FOLKS!
YOGA REMINDER:
Yoga class is ON for this Sunday, 12/30.
9-10am
(NO CLASS ON TU 1/1/13.)
Looking forward to seeing you there. Send any questions to melissa@crossfitchicago.com
PEACE!
First day to Crossfit Key Biscayne after a bunch of days of crap eating made for a bunch of Mike T hacking coughs!
People at CFKB were really nice and the box was jut like the original CFC box on Clybourn which was awesome!
PreWod
25 DU’s
10 groiners
15 push-ups
25 v sits
10 I don’t remember
25 DU’s
WOD
14 min amrap
3 24″ box jumps
3 KBS 1.5 pood
3 wall balls 20# 10ft target
Increase by 3 reps every round
I got up to round of 18 reps and was 2 wallballs shy of finishing the 18 rep round and nearly coughed up a lung!
Post WOD
Tabata (4 rounds instead of 8)
Wall ball sit-up twists
Flutter kicks
Hollow holds
Hope all is well in Chitown!
Cartwheels during the warm up? Really? You may as well ask me to levitate across the room.
Volume
A – Muscle-Up: some # of attempts x a slightly lesser # of MUs.
B1 – Bench Press 2×5@135; 1×5@155
C1 – One “Anthony” (1 MU followed by 1 skin the cat)
5 Rounds for time of:
10 Burpees
10 Toes-to-Bar
6:21
Post:
2×6 strict HSPU
2x30sec chin over bar holds
“I’m too hot to handle and too cold to hold!”
A lot of movements today…
3×5 Muscle Ups
3×5 Bench Press @ 125#
3×5 Dead Hang Pull Ups
Metcon @ Rx:
5 Rounds
10 Burpees
10 Toes To Bar
4:46
3×8 Strict Handstand Push Ups
3×30 Sec Chin Over Bar Holds
“The tower of power, too sweet to be sour, ohhhh yeahh!”
@ Crossfit Caliber (Streamwood, IL)
WOD
For time:
“Fast Isabel”
Hang Power Snatch 65/45 lbs, 30 reps
Then,
“Fast Elizabeth”
21-15-9 rep rounds of:
Hang Power Clean 65/45 lbs
Box Dips
“Fast Fran”
21-15-9 rep rounds of:
Thrusters 65/45 lb Thrusters
Jumping Pull-ups
There is no rest in between workouts.
9:49
I went unbroken through Isabel and half of Elizabeth but my grip was just destroyed by then. I was able to keep moving and chip away 5-10 reps at a time.
Post
30-20-10
DU-Situps
2:34…tripped up a few times. Could have done this sub 2 easy.
Nice job running the 7am class this morning Kate – well, except for the strange ‘schoolyard’ warm-up that you put us through. I vote for a cartwheel ban at CFC.
A – struggled through MUs after my triumphant breakthrough last week
B1 – Bench @ 135, 135, 155
B2 – unbroken pull ups
Conditioning: 6:31 – felt pretty lazy on the burpees. TTBs were a struggle by round 3.
Post: low value paperwork in a mostly empty office building in the suburbs.
I see Kate’s cartwheels reared their ugly head again! Sorry I missed it! Miss my 7am crew!
A. Bench Press, 10 x 2 reps @ 55% (155#) w/black band resistance, 30 secb/w sets – for speed
B. Rowing:
1000m, 900m, 800m, 700, 600, 500, 400, 300, 200, 100, 100. 1 min rest b/w until 300m then :40, :30: 20 rest for the last several. About 6k meters total
C. 3 sets:
10 db squat clean – 35#
20 dips
30 double unders
New round starts every 3:15-3:30
Time – 1:20ish, 1:25, 1:40-1:45
Ended up having to do pushups w/my hands on the db’s on set 2 since the dip station was occupied. 1st 2 sets were unbroken then dips got rough in round 3. 15 per round probably would’ve been best to keep the intervals all under 1:30
@Alex, this was helpful for me, as push-ups continue to be one of my most difficult movements. Looking forward to the burpee video, as those are also on my suck list. Thank you!
Muscle up 3x5ish
Bench Press 3×0
Strict Pull ups 3×0
A lot of skipping things today. Kind of marching to my own drummer
WOD Bryce said to do the 12 Days of Christmas.
I said if I didn’t do it during the 12 Days of Christmas, I sure as hell won’t be doing it after the 12 Days of Christmas. Did todays’ 5 rounds of 10 flop on the floor and angrily stand up and 10 TTB, which also began to suck real bad after round 2.
6:11. Ahead of the low standards that I set for myself. I’ve learned that’s the way to feel better about this nonsense called crossfit. Set super low goals then smash them to pieces. Boom!
Jumped in at CrossFit Nasti (aka Cincinnati Strength & Conditioning).
A1: Back Squat 8(115), 8(135), 6(145), 6(150), 4(155), 4(157)
A2: Pull-ups w/controlled 5s descent 6×3
5min AMRAP of TTB: 53
@ 12 O’Clock Bully
Why are you so angry – Jesus loves you.
@ Bob the Bully
JoeP also loves you.
@Bob
the 12 days of Christmas are actually AFTER Christmas so get to WODing
In Miami.
Run 1 min
10 air squats
Run 1 min
10 push-ups.
Total of 20 mins running.
Great little workout. Now to drinking.
Ha! Thanks to all who got up this morning only to be met by animal walks and cartwheels! Gotta be ready for everything in crossfit, right?
Nice job to everyone!
Back in after 4 day Christmas break. Little sleep, crap food, lots of booze and a wonderful time with family. My diet consisted of pretzel m&ms, pixies, coffee, vodka, and high carb deliciousness.
Sporting the new kicks and all things crossfit, Bryce pushed me toward the 12 days of Christmas. It should be named the twelve days of hell.
Rx-27:35
Actually moved better than I thought, after gassing out on the warm up. Box jumps were tough. I love long chippers.
Mathias….you’d be a true Member of the month if you could fly a plane to Pittsburgh international to pick me up and take me back to Chicago.
Volume (Monday)
PC: 6×2 70% 115-115-115-120-120-120
BS: 3×5 55% 120-125-125
Today:
3×5 MU’s. Did the 5 on the first and third set. Did 4 on the second. Not too sure how ‘elegant’ these looked.
3×5 BP 55% 125
3×5 PU
Met: 7:23. This is a cruel wod to put on the board after crappy holiday eating. I’m sure the paleo master, Bryce, made it up. Did string together the first 10 TTB though.
Post DU work, one minute on, on minute off for three:
20-27-55.
Thanks Kate for the pointers on TTB and DU’s it showed.
I missed the cartwheel warm-ups, although I think I would have fared better than most of the guys. I remember Rudy was a big proponent of these, that and that weird side skip thing.
Hit Crossfit Lawrence today. Small group, but a good workout.
Warm-up:
12-9-6
Burpees
K2E
Skill:
DL To The Knees
8×3
Worked to 205#
WOD:
3 Rounds for Time
6 Hang Squat Clean 135#
6 Alt Grip Pull-ups
6 Bar Over Burpees
6 Alt Grip Pull-ups
7:15
Sweated out a fair amount of Holiday “cheer”.
@Spicy
You don’t love me? I falsely gave you credit for my nickname today and Brian yelled at me. Also I’ m not angry, just despise burpees. A lot.
@JoeP
The Bully loves you too and the fact that you speak in the third person.
@Gene D
My yuletide knowledge is clearly not as strong as yours, however my conviction to not do the workout is quite strong. 12 days of misery is waaaaay too long, I peak at the 2-3 minute mark. At most things in life.
Today’s blog was a really good read.
At crossfit south Denver.
10 min EMOM c+j. Worked up to 195#.
10-8-6-4-2 pullups alternating with
10-15-20-25-30 wall balls.
9:07
9am class today!
Muscle ups weren’t happening today (the band aids still on my wrists from Saturday’s WOD were interesting conversation starters over the holidays…)
3×5 pull-ups
3×5 bench at 75#
Metcon (Scaled to 8 ttb with hopes of going unbroken. )
7:02
Then:
3×6 HSPUs to 1 abmat+ 5# plate
3×30 second chin over bar holds
Post
Row intervals, 10×30 seconds on, 2 min rest. All distances 140m +/- 3.
Well I won’t be getting shirtless for at least another week due to the holiday gluttony so be grateful for that folks!
Nice work by Randy handling a pooh-ton of kids at the 5pm.
12 days of Christmas@55#/10-14lb wall ball/20′BJ/1pood
Barely made the timecap at 34:17?
Thusters were a MF’er as usual. The last 5 minutes of special Christmas music was really enjoyable. I can’t imagine listening to that the ENTIRE wod. Yowsa.
@ GIna P The weather should be letting up now or at least not as bad as earlier today. Who you flying on? Hopefully you will get out sometime soon. If I could grab one of our planes and get you I would.
At gym today, last week
Can’t even come close to muscle ups yet. Did some inclined rows and pushups with TRX bands. Also did dips.
Bench 3×5 @ 165
Pull Ups 3×5, last set was broke 3,2
Merton: 10:08
Terrible at TTB
Finished with 1xAMRAP Pull Ups (assisted) – 16
Day 2 at CrossFit Lahaina found me a WOD right in the wheelhouse:
30 front squats (95/65)
1 mile run
3 rounds of:
10 box jumps (24/20)
10 TTB
10:42.
No skill work today, not sure why, but didn’t stay after to work on anything because I prioritized getting back to the breakfast buffet for my daily 10 slices of bacon. Also found out that tomorrow we’re doing Fran…
Fran should be illegal on vacation…
A1: DL (3×5) 225#, 225#, 245#
A2: handstand hold work.
I need to remember to flex my legs in the holds to prevent hypertension of my lower back. This also rings true for the strict hspus done for auxiliary.
Good: Nailed my first strict MU.
Bad/Ugly: metcon @ 7:22
Completely lost rythem with my T2B after round 2. Struggle city.
A – Power Clean EMOM 6×2 – #185 – #215
B – Back Squat 3×5 @ #185
MU work: 1/4-5-5
Metcon: 4:32
Happy Boxing Day!
A1: Muscle Up work…finally got my first non-false grip MU. So I got that going for me, which is nice.
B1: Bench press 3×5 @185
B2: DH Pull-ups 3×5 with a 35#DB
Metcon @6:16
First 3 rounds unbroken, then went 5-5 on the last two rds of TTB.
I wasn’t sure how this was going to feel with all of the tight knots under my shoulder blade. I tried working them out for about 45mins with a lacrosse ball. Hopefully that’ll loosen things up.
BTW, has anyone heard from Damo lately?
12 days of Christmas@75#/ 20lb wall ball/24″BJ/1.5pood
33:17