VOLUME
A – Power Snatch EMOM 6 x 2 (70%)
B – Deadlift 3 x 5 (55%)
TECHNIQUE
2x Power Snatch EMOM 15
21-15-9 Reps, for time of: (10 minute cap)
Toes-to-Bar
Deadlifts (205/145 or 50%)
Post loads and time to comments.
This time last year… Kelly wrote Get Your Row On!
CrossFit Chicago Holiday Party
-Jonny Vu
Since we all know how busy life can get at the end of the year, we’re pushing back our annual Holiday Party to January 26th. This will allow the most people to attend the celebration. We’re still figuring out the details, but save the date:
What: CrossFit Chicago Holiday Party
When: January 26th, 7-9pm
Where: CrossFit Chicago
Who: Any CrossFit Chicago member and their guests
Why: A great way to meet other members in the community
Special Notes:
* We’ll have a Chili Cook-off (Paleo and Not-So-Paleo Categories)
* Potluck (Banana Pudding request!)
* We’ll provide the Wild Turkey and Domestic Beer, but if you want something else, please bring it
* They’ll be an awards ceremony, so be on the look-out for nominations and voting
Any updates on classes this weekend? From the Google calendar, it would appear there are no changes, so maybe just a different location? I’m one of those 2x weeks folks that often relies on weekends.
Power Snatch 70% EMOM 6×2 @ 105, 105, 115, 115, 125, 125
DL 55% 3×5 @ 215
Metcon Rx’d 7:22 – This went way better than I anticipated as TTB is still tough for me, but getting better. Alex had some good tips that helped out.
I’m also pretty sure Anthony finished as I was just getting done with my sets of 21.
Snatch 6×2 EMOM 85, 95 for last 2.
DL 3×5 225.
Met: 5:39 @ 200. Didn’t realize rx was at 205, otherwise would’ve gone for it. Did manage to string a few sets of TTB, these were killer on my hands. Note to others: shave/file any calluses down.
5-4-3-2-1 Squat Snatch @ 155#
40′ handstand walk
TIME – 6:20
Been forever since i’ve done handstand walks so wanted to get them in and this one was a surprising beatdown. all snatches unbroken and the hs walks were unbroken except for the last round where i got about 30′ + 10′. now have to work on my turnarounds again. snatches were Rusty as i haven’t done them in almost 2 weeks so this was just a muscle memory session and will plan to go heavier by the weekend on the clean and snatch…
2 workouts in the span of less than 12 hours (including the filthy fifty) was a bit much, my hands are completely shredded.
Technique: 2x hang power snatch @ 55# EMOM for 15
METCON: Knees to Elbows (still don’t have any TTBs), DL @115# (slightly more than 50%): 5:47.
Power Snatch 6×2
145-155-155-165-165-175
Metcon, Rx’d: 3:01
Tried to not push my back and just got the work done, broke up the DLs as needed. One break on the TTB. Would be interesting to test how much longer this one would take with DLs first before TTBs. I think we could see some sub-2:30s later in the day.
Thanks to everyone for rooting me on as I lagged behind the rest of the 6am.
Would really like to be able to kip the TTB, until then I’ll just continue to shred my hands as I hang on far too long.
Snatch 15×2 – 115-135#
Metcon – 9:00+? Didn’t note actual time.
A – Power Snatch EMOM 6 x 2 @ #55
B – Deadlift 3 x 5 @ #85
Metcon: 7:35 @ #85 – need to learn how to string TTB!
Technique: 42# EMOM x 2.
WOD at 90#, finished 8:42? Still can’t string TTB so that sucked up all my time. Scaled it to: 16-12-9. Deadlifts were all unbroken and this was definitely the easiest part of the workout.
TECHNIQUE
2x Power Snatch EMOM 15 — @ 45lb
21-15-9 Reps, for time of:
Toes-to-Bar — strung a bunch together in the first round, then was spotty with TTB/KNE and broke them up into 4s, 3s, 2s and 1s, mostly because my hands were slipping.
Deadlifts — @ 65lb
6:14
Was a little disappointed in myself this morning. Felt like I probably should have done more weight, but I’ve been having elbow issues, so I wanted to take it easy.
Speaking of elbow issues…has anyone else experienced this? My elbows have been swollen for like two weeks now. It started after a WOD with a ton of pullups. My biceps were very sore and I couldn’t straigthen my arms for about five days. I thought they were better and the swelling had gone down, then after last week’s WOD with the push presses my triceps were very sore close to my elbows, and my elbows have been swollen ever since. They don’t hurt anymore, and I have full range of motion, but they are still swollen. I’ve been icing, taking ibuprofen and fish oil, and I think they’re getting better, but I’m a little freaked out.
A couple of Holiday Party updates:
1) The Award Ballots are out and can be picked up at the front desk. Please fill one out and drop off completed ballots in the ballot box which is located in the front lobby
2) To help us with numbers, please use the Facebook invite to let us know if you’re attending and if you’re bringing guests
https://www.facebook.com/events/398078470278124/
Technique- 2 PowerSnatch EMOM for 15 Minutes
Bryce and Rachel tried to bring me on but need more work using all upper body rather than good form, 28 strength probably 2 correct. #115×22, #135×8.
Metcon @175
03:50 should have gone Rx
@Bryce fantastic tip on the DL turns out I don’t suck at DL, I suck at knowing what I am doing.
@Libby….my first ever CF workout involved a ton of pull ups and I had the same issue with my left elbow…just keep icing and letting them rest until the swelling goes down. It shouldn’t be anything too serious
Thanks, Gina! That makes me feel better.
@ Libby. To add to Gina’s post. I would make sure you talk to a coach if anything if you feel anything is going to aggravate that any more. We’re happy to provide you with modifications. Continual use on it is only going to make it worse. You need to let it heal!
And as always, I would advocate cutting all gluten and alcohol out of your diet in addition to increasing your fish oil intake. Gluten and alcohol are both going to have adverse effects on your healing process.
@jonny tell me more abou this chili contest!
2xpower snatches EMOM for 15 min
3sets x55#; 10×60#; 2×65#
Metcon:
21-15-9
sub’d kte for ttb
dl’s @125#
5:50
definitely need to work on the kipping in addition to being able to get beyond 1 ttb
@Ervin and all
The chili contest has 2 categories: Paleo and Not So Paleo. Winners will be determined by attendees on a very sophisticated scoring system (1-10). Top average score in each category will be the winner. Please make a large enough batch for at least 10 servings or 1 Coach Glenn.
Note for entrants: For allergy concerns, please include a list of ingredients with your submission. Winners will have their entire recipe posted on the blog.
If you’re bringing a potluck item, please let us know if you need any electricity so we can prepare cords and outlets.
Omg i need to get my ass in there. A 3:00 would be amaxe-balls. :)
Thanks, Bryce! Christmas cookies and New Year’s Eve probably did not help my healing process…
Snatch work first 5@ 42# last rounds @ 47# probably could have gone heavier but wanted to work on technique. Thanks for the pointers Bryce and Rachel.
Metcon kte and dl @ 75#
6:50
Is there a 5pm class today?
I need to workout badly!
I’m pretty positive Fat Aspen boy is back!
Noon’er with Coach Kelly.
Pre: 5k run on treadmill @ 24:00
Strength:
A1:6 x2 Power Snatches @ 115
B1:3 x5 Dead Lifts @ 155
Metcon:
C1: 4:20 @ 155
-grip issues caught up to me at rd of 15
-unbroken on 21 TTB, then 9/6, 6/3
Post:
D1: 3 x :30s Supermans
D2: 1 x 8(1pood) , 2×6(1.5) KB back step lunges
Mx Squak:
Can someone have the treadmill conveyor belt checked? I noticed the belt has a slight hesitation, small pause or skip, when I am running on it. Thx.
@shah haha mx squawk. I’m sure there is only a few people who get that.
Went in to Kellys noon class today. Decided to work on my pull and speed for the technique portion of the snatch today. Did one round at 115 and went to 135 for all the rest.
Metcon got 4:04
I need to deadlift more as my weight is not very impressive and i didnt move super fast. Just kept a steady pace.
Bench Press, EMOM for 8 mins, 2 reps @ 205# (45# bumpers + 2 one pood kb’s on the bar) – last min = 3 reps
Deadlift, 2 x 5 reps @ 275# – don’t know my current 1rm so just using 500# for now
21-15-9
toes to bar
deadlift @ 275#
TIME – 3:31
all d-lifts unbroken, and toes bar unbroken except the 9 set which was 6+3. toes to bar 15 & 9 sets were rough and i barely made the 15/9 sets unbroken on the dl’s. forearms were shot for a good 10 mins afterwards. glad i went with 275# on the deads
Detox day one!
First workout in 10 days. Landed at O’hare at 1:30pm and made the 4pm class!
I believe my blood has to be mostly made up of vodka and scotch still.
Power Snaha
2 reps EMOM for 6 min (stayed nice and lite!)
135-135-145-145-155-155
Deadlifts
3×5
245-245-275 (felt pretty good)
WOD (Rx)
21-15-9
TTB
Deadlifts
Goals were to not puke and to go unbroken. I nailed both goals!
3:49
Could barely breath coming off the TTB and deadlift bar.
So so so good to be back at CFC!
A1) 6×2 EMOM snatch @ 155#
B1) 3×5 DL @ 235#
Metcon–3:18. Grip was the limiting factor. I wasn’t fatigued at all really afterward other than grip. 1 break in 15 and 9 set of both. 21 unbroken. Been taking out workouts kind of hard out of the gates lately and getting crushed at the end, so I think I eased off a little on this one over compensating.
D1) 3×8/leg 2 pood back lunges
D2) 3x:30 superman hold
E1) 3×12 reverse hypers @ 180#
E2) 3×12 gh raises @ 25#
F1) 10 min plank
Excellent 5pm class today!!! Great coaching as always Kelly and Bryce!!!
Technique: EMOM for 15 minutes (worked up to 125)
Metcon: 5:31
205 Deadlift/Subbed in Knees to Elbows for TTB
Stayed at a steady pace that would not aggravate my back. First time Deadlifting in a WOD at a moderate weight. Tried doing one TTB and immediately felt a little pain. Stuck with knees to elbows.
9:00am class,
technique 15 sets, 2 at 105, the rest at 115. First one always felt better than the 2nd, which felt more upper body. Just need to concentrate on form.
6:07 #145
Too many breaks. Could have deadlifted more, but not confident in my form and dont really know my 1RM. TTB kills me, I wish I could do them unbroken. Looking forward to attempting this workout again and see improvement.
A – Power Snatch EMOM 6 x 2 @ 175
Set 3 and on felt good. Was a mess to start.
B – Deadlift 3 x 5 (275)
Conditioning @ 205 – 3:39
Nothing great here, just tried to keep moving.
Oh, and good push from the fat tan Miami boy. Took everything to beat a guy who hasn’t worked out for 10 days.
MegRaz – Ha! Amaxe-balls…
A) Power Snatch EMOM 6×2 at 70 percent (60 lbs)
B) Deadlift 3×5 at 55 percent (115 lbs)
21-15-9
TTB
Deadlifts at 50 percent (105)
Time: 6:43
Getting better at TTB – can string about 5 together when kipping. Started to have trouble finding a rhythm after the first round on these though. Deadlifts felt really good, except my hands are all torn up now.
Technique: 2 power snatches EMOM for 15 mins. Did the first 3 @ 95% and ended the rest @ 100#. Just wanted to work on being more consistent.
Metcon rx’d 3:40
A – Power Snatch EMOM 6 x 2 @ 105
Was a little off on pulling off the ground due to some tight hammy’s from yesterday, but again, getting much better here. Just working to be right with the form…..
B – Deadlift 3 x 5 @185
Metcon @185 ( which is about 60%)
5:38
My grip was killing me, and my ttbs are never really good. Other than that, felt good. Did 15 on first rd of DL, but it was the grip that failed…… 15 did 9-6 and last 9 unbroken.
Recovery Program Day 3.2
15min Mobility
A1. Bench Press 3×12 @ 165#
A2. Pullups 3×12
15min AMRAP:
50 Double Unders
10 Burpees
10 Pullups
5 Rounds
DB Floor Press 3×8 @ 35#
2×8 opp arm/opp leg lifts, cat/cow, fire hydrant lifts
Bench felt heavier than it should have. Split each set into 6s. Pullups felt pretty good. Metcon was rough. DUs were horrible, burpees slow, and pullups left me after two rounds. Maybe arms were more tired than I thought from A1 and A2…or maybe it’s time for a rest day.
If you’re interested in sitting in on part of the L1 course this weekend, let me know. We need some help with set-up this weekend and in the lobby during certain parts of the day.
In Arkansas….but was able to do this workout today.
Pre:
1k row at @85%
Bench Press practice: 10×45, 5×95, 3×125, 3×125
Volume:
Snatches @ 105# Felt pretty good today
DLs @ 175#
Metcon:
5:19 Rx
Lacked intensity today…exhausted from traveling and getting back into the working grind after a week off!
Power Snatch EMOM @ 155#
Deadlift @ 245#
WOD:
3:27
Pretty happy with the results of this. Looking quickly at the board I ended up with the 3rd best time of the day behind All Day and BRaz. I did however beat Bdubs so 2013 is looking up. Must have been the knee high socks and Wildcat winter hat I wore to the box today.
JoeP Workout
5 Rounds
500M Row
50 Double Unders
15 ball slams (30)
23:45
This is not a hard workout and when I finished as Bryce put it, “It looks like you have been crying for 20 minutes.”
It felt terrible, the holiday weight I have put on has not helped, neither has drinking for 10 days straight (yay addictive personalities!)
@ Jonny
Holiday party is only 2 hours? That does not sound like a party to me, that sounds like what a party does to get ready before attending itself.
TECHNIQUE
2x Power Snatch EMOM 15
85# for 7, 95# for 8
21-15-9 Reps, for time of:
Toes-to-Bar
Deadlifts (145)
6:57, TTB slowed me down, but I was able to get them all in
PSnatch EMOM: bounced the weight around (95-115). Most were done at 95 to dial in my technique. I’d say I had a 50% hit rate for good technique, but I’m quite glad I got to work on this today.
Metcon: @165# 5:17
Felt good throughout. Split the lifts and TTB up mostly for grip reasons.
Power snatch 6×2 @ 135
Deadlift 3×5 @ 205
Metcon 4:46
First day back in a long time. Gotta work hard to get back what I lost.
Chasing Jamison in the metcon was a great way to start.
5:00pm class today:
Technique: 2 PowerSnatch EMOM for 15 Minutes
Kelly worked with me to use good form rather than all upper body, but I’m still struggling. Started at 75# and worked up to 95#.
Metcon:
6:23: Round 1 @ 185#, Rounds 2 and 3 @145#
technique at 65#, still working on pushing my hips towards the bar and not the other way around. tried 70 on the last round but was too tired
wod: 105# and ttb – 5:42
Technique: most snatches @ 75#, went up to 80# then got sloppy so came back down
Metcon: 4:30, 95# DL
Technique worked up to 110#. This is easily the movement I feel least confident in, but it actually felt halfway decent today. Didn’t want to go to heavy to actually preserve the decent technique.
WOD: 185# in 4:59. TTB unbroken, really wanted to do this at Rx, but my hamstrings were still feeling the effects of filthy 50, so decided to hold off a bit. Still too many breaks in the deadlifts, but after watching Kacey deal with a nasty back issue for the past week, I was hesitant to push too hard.
Snatch technique: 75# x2 EMOM for 15min
I’m slow! And as I get tired need to squat more rather than press the bar up.
Metcon: 4:32
Subbed 12 GHDs per round for TTB. Arms/grip weren’t recovered from doing FF at 8pm last night. TTB would’ve taken me all day. DL@115# – all unbroken.
Technique at 55# Gotta make sure I bring my hips to the bar. Still working on that movement.
Metcon – 7:35 (KTE (ish) & 85#)
Went with technique today since I really need to work on the form for snatches.
2xPower Snatch EMOM – 95(3)-105(10)-1152(2)
Starting to feel better.. still pushing for 135
21-15-9
TTB
Deadlift (165)
6:21
Should have been faster but I really lose my form for TTB after the first round.
Emom snatch 65#
DL 3×5 125#
WOD 115#
7:21
This time wasn’t muscle fatigue- only grip pain. It’s not strength, just the pinching of my callouses hurt so bad that I can’t wrap my hands around the bar without taking a break. Wonder how some of you get past this.
Volume:
Snatches @ 70# (started at 80 but looked/felt ugly- probably should have done technique)
DLs @ 115#
Metcon:
5:18 @ 115#
Snatches at 55# (stayed light since my technique has felt off lately)
Metcon: 6:59
with 20kg goblet squats instead of deadlifts
Still can’t string TTB and they are soooo slooowww
EMOM Power Snatch @145#
DL’s 3×5 @265#
Metcon Rx’d @4:12
Post: worked on stringing parallette HSPU with Kelly. K-nees to K-nipples!
Snatch worked at 42# mostly on technique. First time snatches felt really good.
Probably scaled everything a little too much since I’ve been sick all week but it felt great to get back to work.
Metcon: KTE (was strict with this) 75# deadlift
5:55
TECHNIQUE
2x Power Snatch EMOM 15
5 rounds @ 45#, 7 @ 55#, last 3 @ 65#
felt good to work on power snatches. a snatch from the ground is so difficult for me, but they felt pretty good by the 8/9th round.
21-15-9
Toes-to-Bar (KTEish)
Deadlifts (105#)
6:09
Catching up on posts
EMOM @ 95/100
Went up for the last 4, was feeling pretty good. Did full snatches working on ROM.
Metcon 3:38
I usually suck at these types of workouts that are go go go, one movement to the next, but felt ok about this one.
Worked on Bar Muscle Ups in the old space for a bit on the fat bar. Got 7 in a row eventually!!! Steph taught me how to use the one arm approach… thanks!