Today’s Schedule:
9am, 10am, 11am
New Year’s Day:
9am, 11am, 12pm, 5pm, 6pm, 7pm
VOLUME
A – Hang Power Clean EMOM 6 x 2 (70%)
B – Back Squat 3 x 5 (55%)
TECHNIQUE
Front squat 3-3-3-3-3
5 Rounds for time of: (15 minute cap)
10 Hang Power Cleans (155/105 or 60% of Clean)
20 Wall Balls (20/14)
30 Double-Unders
Post load and time to comments.
This time last year… was a rest day, but we featured Phil doing a box jump!
New Year’s Packages
-Jonny Vu
We’re about to head into a new year and we hope you’re excited about 365 days of new opportunities. One thing we learned this year at CrossFit Chicago is that some of us need structured programs to get us moving in the right direction. Things we are commonly asked for by members, especially newer athletes, include goal-setting, individualized coaching, bio-sigs, nutrition advice, etc.
To help those of you that started after November 1st, have friends or family interested in taking the plunge, or if you’ve been lurking on the CrossFit Blog for a while, we have New Year’s Packages for you. We’ve packaged some of the most requested offerings to set you up for success. Through today, the 60-day package is $449 and the 30-day package is $299. Prices increase after the new year. What it includes is in the image below. If you need more info or would like to sign-up, please email me at Jonny[at]CrossFitChicago.com
@joeP
Come at me bro!
Matthewborko@gmail.com
EMOM alternating, starting at 205# & going up to 255# increasing by 10# every 3rd min
Front Squat – odd minutes
Push Jerk – even minutes – 255# was about the best I could do w/o risking dumpng the weight
+
2 sets:
5 overhead squats – 135#
30 second overhead hold
5 overhead squat
30 second overhead hold
5 overhead squat
Rest 2 x work time
On the 2nd set I only got thru the 2nd :30 hold. In a globo gym I can’t push the limit as if I drop the barbell I’ll be “that guy” so didn’t try for the last 5 ohs. Good test of wrist/shoulder/midline endurance
+
8 x 25m swim, 1 min rest b/w, 2 min rest after 5th interval.
First time swimming right after strength stuff so that was new. Haven’t swam in a few weeks and the rust showed. I’m not good enough to take extended breaks like that so have to keep a 1-2 times a week regimen in order to continue to progress
Scale accordingly today. Did technique today as I have front squared in some time. Worked up to 205# for 3 reps. Maybe another 10-15# but it was metcon time.
Missed the metcon cap by 5 DUs. Did it at 135#. I tripped 3 times on the last set of DUs. Those trips cost me the cap. It’s a tough one today. Enjoy.
I’d love to get this one in this afternoon at 4:30ish. Anyone going to be around?
End of year testing part II
Back Squat: 1×405-455-480-501 (pr)
Consecutive Push-ups: 25 (some shoulder pain from the missed bench on Saturday)
Conditioning: 10×1:00 on, 1:00 off KB Swings
Squats felt really good, 501 moved really well, made me want to try for something more but it was right at depth so I didn’t want to miss anything. Good news is that my relative strength numbers are back to where they were before I put on some more weight.
A – HPC EMOM 6 x 2 @ #65 (shoulda gone heavier)
B – Back squat 3 x 5 @ #65
Metcon:
5 Rounds for time of
10 HPC @ #55 (started at #65 but couldn’t go unbroken)
20 wall balls 8#
30 double unders (scaled to 15)
Time: DNF – 4 rounds + 4 wall balls (those crushed me)
Happy New Year everyone!
A1) EMOM Hang Clean 6×2 @ 185#
B1) 3×5 Back Sqaut @ 195#
Metcon Rxd–10:21.
Good heat in the 11 class. I did a better job of pacing myself on this than I have lately. Hang cleans unbroken until round 5 where I went 7-3. 1 break in round 4 of wall balls. 3 real quick breaks in round 5 (soft). Rounds 1-3 unbroken. Double unders mostly unbroken, maybe 2 trip ups.
D1) 4×12 good mornings @ 160#
D2) 4×1 min plank hold
Lovie’s out, Kanye and Kim are having a baby, fiscal cliff what? and it isn’t even noon. Shaping up to be a wild year end. And I’ll likely be asleep by 10:30. Happy New Year!!
I did 3 reps of each movement on the emom front squat/push jerks
Is the class schedule for tomorrow correct?
Happy New Year!! Hoping everyone has a safe and very fun New Year’s Eve!!!
9am class today.
A: EMOM PC @ 165#
B: 3×5 BS @ 185#
Conditioning
10 PC @ 155# for 2 rounds then dropped to 135# for final 3 rounds
20 WB @ 16# (picked up a red an black med ball not realizing it was a “lighter” red than the 20# balls.. which ended up being ok since I didn’t finish under cap anyways)
Scaled 10 DUs
Did not finish under cap – Completed 4 rounds plus 20 WB. Finished all 5 rounds about 15:30.
Fun 6am times at the 9am
A: EMOTM Hang Clean 6×2 @ 95
B: 3×5 Back Squat @ 115
Metcon: 14:31
5 rds
10 Hang Clean @ 85
20 Wall Ball @ 14
30 DU
practiced MU’s after, need to the aggressive kip and pull… I think Marc S is right – back on the trainer for a set and its all in my head
TECHNIQUE
Front squat 3×175#
5 Rounds for time of: (15 minute cap)
10 Hang Power Cleans (105)
20 Wall Balls (20)
30 Double-Unders (10)
4 rounds + 8 wall balls
Post: finished the WOD
Heading in around 2:30, for all you morning procrastinators.
Josh,
I cannot confirm or deny that someone will be there from say 4 to 5ish.
EMOM Hang clean @185#
Back Squat @ 195#
Wod:
14:47 @135# hang cleans and 20#wall ball
I can confirm that I’ll be in at 430. Don’t expect to get coached but you can come in to workout.
That is an open invite.
A – 6×2 @ 155#
B – 3×5 @ 185#
Conditioning – 12:57 @70%.
The weight was just right, sets 1-3 were unbroken, split the rest of the HPC 5+5. Only a few trip ups with DU (I was on fire today – nice way to close out the year by doing well on a movement that has been tough for me).
Happy New Year to all!
Hang Power Clean EMOM 6 x 2 (205)
Back Squat 3×5 (205)
Conditioning
8:47
Everything unbroken. Took a little too long to pick up the clean bar a couple of times, but this felt relatively good today.
@Honey Badger- Yes; online schedule is correct. Tomorrow, Tuesday Jan. 1st, will have a:
9am
11am
12pm
5pm
6pm
7pm
(as listed in the article above)
Happy New Year!!
Hang cleans @ 135 EMOM.
Back squat 3×5 @ 155
Last WOD of the year, and I gotta say it was a good year as I feel like I am getting better at the movements and certainly much stronger. Unfortunately, that did not translate today in my DNF! (15:04 to be exact)
Did the hang cleans at 135 and did first round unbroken and 5-5, 5-5 5-3-2 etc. weight was fine, probably could have rx this, but my hook grip kept failing. Wall balls were ok, and the first 2 sets of double unders were choppy and had no rythem. Got the last 30 unbroken, just enough to make a run at the cap…….
Now for a paleo feast of surf and turf, wine and stuff like that.
Happy new year everyone!
Technique
Front Squat 3RM–worked up to 145
Metcon
5 rft:
10 HPC (R1 & 2 @ 55#, R3 – 5 @65#)
20 WB (14#)
30 DU
First time using a BB for cleans in a metcon for months–was really excited about this!
Thanks Kelly!
Hit the 9am today.
Worked on front squat technique, and feel my range of motion and mobility getting much better.
3x3x3x3x1
75# 95# 115# 125# 145# (failed after 1)
Metcon:
10 HPC at 95#
20 walls balls 20#
60 single unders
14:51 time, glad I finished. Wall balls were brutal today. Jump rope was best I’ve ever done.
Time was 14:12
Last day at gym
Cleans EMOM 6×2 @ 165
Back Squats 3×5 @ 175
Front Squat 5×3 @ 135, 155, 175, 185, 195
Metcon: 13:49, 135# for Cleans
Finished with some hoops
In the morning, ran through the clean and jerk ladder that will be at the Great Lakes competition in a few weeks.
EMOM C+J, moving up in weight each minute, preceded by 20 DUs:
3x 105, 115, 125, 135, 145
2x 155, 160, 165, 170, 175
1x 180, 185, 190, 195, 200
Got through the 160# didn’t attempt anything further, as I probably wouldn’t have gotten it. Tougher than it looks on paper!
Then, EMOM for 14 min: 5 HSPUs. Felt good until minute 12.
Came back later to do the volume and metcon.
Skipped cleans
3×5 140# back squats
Metcon 10:12 rx
Wall balls were 12-8 after the first round. HPC unbroken, had 2 misses at 29 on the DUs!
Last workout of the year at CFC. Feeling better but still not even close to 100%. Fun squatting with Carlo and Campy.
Just needed to move a little and get something in.
Squat PL Camber Bar+140 3×5
Camber Bar+90 5×10 (wide stance box squat to 16″)
Single arm DB press 40# 5×10
Walked the yoke+180 50′x2
Update: 8:18. Brett’s in bed.
Squeezed this one in on NYE aftenoon.
A1. HPC 135# 6×2
B2. Back squat 135# 3×5
Nothing too challenging here.
Metcon: 125# HPC 14:16
I scaled and paced this a little too much. I think I could’ve gone up 10# and still made it under the cap. Too many intentional breaks knowing that my goal was to beat the cap rather than try to compete and get a fast time.
Metcon Rx’d @ 11:22
Cleans: 10, 10, 7-3, 7-3, 8-2
Wall Balls and DU’s unbroken.
I think I hacked up a tonsil on this one.
New Year’s Reso – be better about posting:
EMOM HPC @ 95#
BS 3×5 @ 105#
Metcon @ 85#: 14 something
Stopped after round 1 because I forgot to take off my oly shoes, and mine suck for double unders. Think it took about 30 seconds.