CrossFit Chicago

“DT”
Five rounds for time of:
12 Deadlifts (155/105)
9 Hang power cleans
6 Push jerks
(20 minute cap)

Compare to 11Sep09.
Post time to comments.

This time last year… was the last day of Regionals.

CrossFit Defense
-Val Ngai

Have you ever found yourself in a scary, unsafe, possibly life threatening situation?  Were you in a parking lot?  At the ATM?  Walking down the street?  What did/would you do if some dark lurking shadow was hovering over you or if you heard daunting footsteps fast approaching you from behind? 

These were some scenarios we were presented when Coach Carrie, Coach JK, Coach Kelly, Coach Rachel, Coach Rudy, myself and some other CFC athletes attended the Crossfit Defense course held by Tony Blauer this past April.

As Crossfitters, we theoretically are training for the unknown and unknowable; hence the constant variety of movements in different metabolic regimes released the night prior to GO day.  Can Crossfit be applied to self defense?  ABSOLUTELY!  Not only physically, but psychologically.  Here’s how.

Physically:

Think of the 10 fitness domains we ideally train in Crossfit: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination and accuracy.  Now think of how each of these fitness domains are applied in specific movements and how they can be translated to self-protection.  For instance, squats and cleans produce strong, powerful hips that will provide a good base to hold your ground when attacked.  Wallballs, thrusters and pushups provide explosive palm and forearm strikes.  Running, box jumps and double unders provide the endurance, speed and agility ninja style.

This is not to say that we’re all bad asses that should be signing up for ultimate fighting challenges.  This is to point out that we all train physical traits that can help us in a time of duress when someone is trying to hurt us.

Psychologically:

I’m sure we would all agree that the word “Fran” elicits a certain fear in our minds.  We go through a denial phase (NO! Not Fran!), an acceptance phase (Ok, this is going to happen.  Rudy will not let me leave this gym until I do this workout) and an execution (3-2-1- GO!).  Coach Blauer taught us that this mindset can be applied to scary situations and the faster we can get through the denial phase and accept that we are indeed in a life-threatening position, the faster we can manage and execute our self-protection course of action. GET TACTICAL!  JUST GET IT DONE!!!

Coach Blauer taught us that the mindset and awareness methodologies of a SWAT operator and a stay-at-home mom differ by degree, not kind. Both need fear management skills appropriate to their arena, both need to have a built-in understanding of what they are fighting for. Both need to understand, that their body already knows a lot about protecting itself and is going to do certain things in a dangerous situation.

General:

Some more main points from the course include:

1. Bad guys want:

   1. Body, Property, Life

2. Bad guys don’t want:

   1. To get caught, To get hurt, For things to take too long

3. Detect and avoid danger by improving awareness and make practical tactical choices regarding personal safety.  Devalue yourself when in harm.

   1. You see someone in the shadows while you’re at the ATM.  You have a gut wrenching feeling that you’re going to get jumped.  Coach Blauer taught us to devalue what the perpetrator wants.  Scream at the ATM “What??  How could they empty my account?  WHAT THE HELL?!!”  Suddenly, you’re not that appealing any more.

   2. WATCH THIS VIDEO!!

http://www.youtube.com/watch?v=fpEQICb-9Sg

4. Defuse and de-escalate common conflicts and position yourself for a morally and legally tactical position.

   1. For instance, if you think someone might be following you, Coach Blauer taught us that if you turn around and yell “Are you following me??!”, you’ve put them in a defensive and surprised position and showed yourself to be a fighter.  Of course, if they’re just a normal person who isn’t actually following you, so what?  You’ve got yourself in an awkward, embarrassing position but it’s not life threatening!  (It’s just one more person in the world that thinks you’re crazy.  )

5. Victims create their own destiny.

6. Make a list of what you’re fighting for.  Is it your children?  Is it your significant other?  Fight like you’re fighting for them.

For time:
30 Power cleans (185/115)

Post time to comments.
This time last year… Jonny wrote on North Central Regionals!!!

Anniversary Party Recap
-Bryce Wood

It wouldn’t feel right if I didn’t brag on my Old School team repeating in the Anniversary Party Throwdown. Last Saturday we celebrated the 5th year anniversary of CrossFit Chicago with three events. We started off the day with CFC Memorial Run, where we headed down Elston and Cortland passed the old 1962 Clybourn location to run through the original CrossFit Chicago 400 and 800m run route. Events 2 and 3 ran athletes through a clean and jerk gauntlet, and the final event was a team chipper with wall balls, rowing, burpees, kettlebell swings, box jumps, and deadlifts.

The Memorial run kicked off at 9 am with over 45 CFC members participating. BrettR and DanaF helped secure the win for the Old school on this finishing 1st and 3rd. JohnS and DavidM finished 2nd and 4th, but were unable to bump the Middle School team in 2nd. New Schooler ErvinG rounded out the top 5 for men.

Coach RachelF of the High School team led the women’s run event, and was 9th overall. Fellow coach and High Schooler KaceyF was 2nd in the women’s run. Middle Schoolers AlexaT and LaurenA contributed to the team with 3rd and 5th place finishes on the women’s side, and MelissaD finished 4th in the women’s group to help the Old School to a 1st place finish on the run.

In the second event the ladies went first on a clean and jerk gauntlet that started at 55 pounds and increased to 195. The ladies started a trend that continued to the men’s side with the PR bell ringing every minute or two. The Middle Schoolers nearly missed winning the event with three of the top five finishes, including an impressive 185 by ElizabethP. JessicaH hit a 165 clean and jerk for 2nd and AlexaT got another top 5 finish hitting 145 for the Middle School. High Schoolers and CFC coaches KellyJ, 155, and KaceyF, 145 helped the team get a 1st place finish.

On the men’s side, the event began at 115 and worked up to 285. ChrisS and Coach BryceW led charge tying for 1st at 275, and BrettR got third with a PR lift of 265 to give the Old School team the top 3 lifts and a win on the men side. CamL of the High School team hit 255 for 4th, and Middle Schooler ZackJ clean and jerked 235 for a new PR and a 5th place finish.

In the final event teams of three or four completed 1 round of: 20 wall balls (20/14) 20 burpees, a 20 calorie row, 20 box jumps (20/14), 20 kettlebell swings, (55/35), and 20 deadlifts (225/135). The team of DanaF, BrettR, ChrisS, and BryceW got the old school team the win in 8:32. Team CamL, 2nd, and Team KellyJ, 5th, helped the High School team with times of 10:06 and 10:30 to get the High School team in 2nd place overall, and Middle School teams ElizabethP and JessicaH tied for 3rd, both finishing in in 10:20.

All in all competition or no competition it was great to see athletes putting their best efforts out there for a fun day of workouts, and to celebrate the success of longevity of one of the best CrossFit gyms in the country. Looking forward to another year of bringing on new members, seeing new PR’s across the board, and improving the fitness and health of all members at CrossFit Chicago.

Alison throwing down some thrusters!

5 Rounds for time of: (15 minute cap)
200M Run
20 Russian Kettlebell Swings (1.5/1 pood)
10 Pull-ups
5 Burpees

Post time to comments.
This time last year… Eileen wrote on the CFC CrossFit Kids Program.

Bryce’s Role Change
-Bryce Wood

As all of you know CrossFit Chicago has grown to be one of the biggest and best CrossFit affiliates in the world. We have moved from a tiny location above a Mexican restaurant to the current facility we have now. When I joined CrossFit Chicago in the summer of 2008, I don’t think myself or Rudy could have ever envisioned the success and growth we’ve had over the years.

Regardless of any sarcastic comments you may get from me on a daily basis, most of you know that I always try to be a people pleaser. As the gym continues to grow, I have continued to try to take on the same responsibilities I had with 80 members of the gym to what I do now with over 400 members, including clients outside of Chicago, friends and family, and so on. Unfortunately for you as members of CrossFit Chicago, my best is never as good as what I want to be able to give back.

The dilemma I’ve been dealing with is finding a way to do the things that I love at CrossFit Chicago, but have more focus and time to put forth a better effort for this community. What Rudy and I have worked together to find the best for myself at CrossFit Chicago is to become a nutrition and supplementation consultant for CrossFit Chicago, while still coaching 8-12 classes/week. What this means for me is more focused time to get to work 1-on-1 with athletes who are looking for ways to optimize nutrition and supplementation for performance and health gains.

What this also means is, since I will be working as an independent contractor for CrossFit Chicago, that I will be charging a membership fee for nutrition consulting. The following are some of the services I’ll offer for membership:

- Weekly to monthly bio-sigs
- Hormonal breakdown of your fat storage sites on your body
- Nutrition and supplementation plans for YOUR personal goals
- 30 minute consultations on mapping out your plan and keeping you on track
- Unlimited email support
- 10-30% off all Poliquin Brand Supplements

More details to come. Please email me if you have any questions or concerns!

Teams of Two Complete:
A – Find Max Clean in 10 minutes (@ conclusion immediately move to)
B – Find Max Jerk in 10 minutes (Rest 5:00)
C – 4 x 200M Row

Post partner and time to comments.
This time last year… Sommer wrote Have you Noticed Your Neighbor?

Thanks for your Support
-Brian Clarke

Last December, First Responders from the Chicago area joined the CFC Community in a fund raising event for Ignite the Spirit, a charity that supports Chicago firefighters and paramedics in need. The workout honored two firefighters who lost their lives earlier that year in the line of duty. With funds raised by T-shirt sales and donations – we recently presented the organization with a check for $2115.94!

I would like to especially recognize some people whose hard work contributed to the success of these fundraising efforts. First, much thanks to Rudy for opening his space free of charge. Then Jonny Vu, who helped design the T-shirts and promote the event as well as to Kelly and Bryce, who programmed and coached the workout. Over 70 people attended – many who had very little or no Crossfit background – in honor of the fallen.

It was also great to have Kelly Burns from Ignite the Spirit stop by to talk about the organization; Kevin Casey for kicking things off; and the bagpiper talent of Greg Bagdade — all of whom helped make the event extra special.

Last but definitely not least – much thanks to the incredible Crossfit Chicago community. I am amazed at your generosity and willingness to support the Chicago Fire Department. Cheers!

A – 5 Rounds of:
2 minutes on: 2 minute off of:
5 Front squats (135/95 or 45% of squat)
10 box jumps (20/16)

Rest 5 Minutes

B – 5 Rounds of:
1 minute on: 1 minute off of:
3 lunges/leg (same weight)
AMRAP double-unders

Post time reps/rounds to comments.
This time last year… Bryce wrote “Why HCl may be the Most Important Supplement You’re not Taking“.

Carl Paoli’s Freestyle Gymnastics Seminar Teaser
-Alex Nettey

We are fortunate enough to have yet another all-star quality coach coming to our box next month for a seminar in Carl Paoli to teach us any and all things gymnastics. I was fortunate enough to have attended a seminar in 2011 when he visited town and still use some of the progressions to this day as well as check his website – www.gymnasticswod.com – on a daily basis. Admittedly many of the videos I have shot for our box include techniques and progressions Carl teaches because I find them so beneficial, helpful, and easy to learn/teach.

If you want to finally learn the way to build the power and body awareness for deadhang & kipping pullups (unassisted), muscle ups on the bar or rings, pistols, handstand pushups both strict and kipping, and other tools that we use consistently in wods then this is the seminar for you to attend. One critical point of emphasis that Carl teaches is how the seemingly simple or smaller elements of gymnastics movements or the movements themselves all relate to one another or to other crossfit movements involving barbells and other implements.
How can refining my pullup form help improve my snatch? How can development in my handstand pushups help me pr on my presses/ jerks and make thrusters easier and more efficient? How can learning proper pushup form help me fix some muscular imbalances in both the upper and lower body? How can I use rope climbs for skill and how many ways are there to wrap my feet and when do I use which wrap? How do I get better at freestanding handstands and handstand walking? How can pistols help my back/front/overhead squats get better quicker? These are the types of things that Carl will address in great depth and he will stay as long as necessary to answer any individual questions you may have which is invaluable.

If you want to get expert advice from a high level gymnast and truly get your money’s worth I can vouch for the legitimacy of this seminar as you should learn at least a handful of things that will make you better immediately and not just in gymnastic realm but others as well. Do it!

High five sister!

Every minute on the minute for 10 minutes of:
2 snatches (55-75%)
Every minute on the minute for 10 minutes of:
1 snatch (80-90%)
Every OTHER minute for 10 minutes of:
1 snatch (90-105%)

Post load to comments.
This time last year… Jonny wrote on Strength Cycle 1 Thoughts.

Anniversary Party Workouts
-Bryce Wood

Here they are! These are your 2013 workouts for CrossFit Chicago’s 5th anniversary party. The workouts this week were designed to give you a chance to work through all of the movements, but also keep you fresh enough to be close to 100% for Saturday. Start finding teammates and planning your strategy for workout 4. Post your questions and/or comments.

Schedule is subject to change based on athlete participation.

If you haven’t signed up for your team yet, do so here!
Old School – Original Clybourn Space
High School – Across the Hall Space
Middle School – Down the Hall Space
New School – Current Space

Stake your claim below
http://goo.gl/WwmT1

Event 1 (9:00)
CrossFit Chicago Memorial Run (1.8 miles)
Starts outside the doors on Willow
Run to Elston
Right on Elston
Right on Cortland
Right on Clybourn
Right on Wisconsin
Right on Marcey
Left on Cortland
Left on Elston
Left on Willow
Finish through Cones

Grab a piece of paper that signifies what place you finished.

Event 2 (Women’s Clean and Jerk Gauntlet) (Starts @ 10:00)
Athlete gets 30 seconds to record a successful Clean and Jerk
Athlete moves to next bar and every 30 seconds
Reverse starting order of Memorial Run Finish

1 – 55
2 – 65
3 – 75
4 – 85
5 – 95
6 – 105
7 – 115
8 – 125
9 – 135
10 – 145
11 – 155
12 – 165
13 – 175
14 – 185
15 – 195

Event 3 (Men’s Clean Gauntlet) (Starts @ 11:00)
Athlete gets 30 seconds to move to record a successful Clean
Athlete moves to next bar and every 30 seconds
Reverse starting order of Memorial Run Finish

1 – 115
2 – 135
3 – 155
3 – 165
4 – 175
5 – 185
6 – 195
7 – 205
8 – 215
9 – 225
10 – 235
11 – 245
12 – 255
13 – 265
14 – 275
15 – 285

Event 4 (Starts @ 12:00)
Teams of 4 Complete the following: (20 minute cap)
20 Wall Balls (20/14) (One Person working at a time)

After all members have completed 20 Wall Balls
Teams rotate between the following stations
20 Box Jumps (24/20)
20 Kettlebell Swings (1.5/1)
20 Calorie Row
20 Burpees

Order is up to team. Athletes cannot advance to next station until all athletes have finished the round. Athletes will signify completion of movement by kneeling. Once all athletes have completed their station, they may begin the next station. Once all four stations have been completed, one athlete moving at a time completes:

20 Deadlifts (225/135) (Women must go first)

30 second penalties will be added after the workouts completion for the following:
2 pound drop in wall ball weight
4″ drop in box jump height
10# drop in kettlebell height
10# in deadlift weight

Congrats to our newest CF Kids coaches Kacey, Kate, and Melissa! Also, Congrats as always to our awesome kids for being great demos!

For Time: (20 minute cap)
5-4-3-2-1 muscle-ups (or 15-12-9-6-3 pull-ups or push-ups)
400m Run after each set

Post time to comments.
This time last year… This time last year we announced the Anniversary Workout Results!

WOD and Wine
-Sara Cook

CrossFit Chicago is pleased to announce the expansion of our women’s only classes, aptly named: “The WOC at CrossFit Chicago” aka “The WOC”. We are fortunate enough to have acquired a new space (old “new school”), in addition to a more frequent class schedule (to be posted in the next week). To those that participated in the survey – THANK YOU.

That said, as a way to introduce current and prospective members alike to The WOC, we are hosting a kick-off event called, “WOD and Wine”. This will take place on Friday, May 10th after the 5:30p class. All current female members and their friends are encouraged to attend!

Come for the 5:30p WOD and stay for the wine! This is a great opportunity to introduce some of your girlfriends to CrossFit as Coach Sara and some of the other WOC Coaches will be on hand after the workout to discuss the program, upcoming promotions (and incentives for current members), and why lifting heavy is a GOOD thing!

We look forward to seeing everyone there! For any questions, please email: Sara@crossfitchicago.com

AdamB laying down some judgement on AlexH.

Teams of Three Complete 2 Rounds of:
400M Sled Walk (70/45) (A)
AMRAP Wall Balls (20/14) (B)
AMRAP Burpees (C)
Then,
Team 800M Run

Teams Rotate Upon Completion of Sled Walker

Post team, time and reps to comments.

This time last year… Bryce announced The Anniversary Workouts!

As many rounds as possible in 15 minutes of:
5 Toes-to-Bar
10 Push Press (95/65 or 55% of Press)
30 Double-Unders

Post time to comments.
This time last year… Erin wrote a recipe for Paleo Brownies.

I’m Still Confused
-Bryce Wood

We’ve been on the program switch for a week now, and there still seems to be a bit of confusion on some issues. For me as a coach, the biggest change has been just that, I get to coach! As much as I loved doing the volume program, it’s been great to actually have time to coach athletes during class and not just be a time manager. Hopefully, those of you who have been participating in class this week have gotten to see that from the staff as well.

I do want to clear the air on some FAQ’s that I’m still getting daily though.

Can I still do regular class if I’m doing strength?

Yes. What are your areas of strength and weakness, and what do you want to get better at. This is the key to whatever you do at CFC. If you have the time to get to the gym early and there is a coach present in the back room, then you can do your strength work, and then do the full warm-up with the class. There must be a coach present if you are working early!!

If I’m doing the strength do I warm-up on my own or with the class?

That is a person dependent question. It all depends on how quickly and well YOU warm-up. If you need or prefer a coach led warm-up, let the coach know prior to the start of class that you’ll be doing strength, they’ll tell you your start time for the workout, and then you can move on when you’re ready.

What if I can or only want to do strength 2x/week?

Find the movements that you need the most improvement on and go with those. You can combo days if need be, but make sure your movement is sound enough to be on working on them in that manner.

The percentages this week felt heavy, I read that Wendler says to use 90% of your actual max. Is that true?

If you’ve been doing the volume program, you should be pretty well adjusted and know where you sit for reps with what your prescribed percentage is. Percentages can be tough because we are all unique, and don’t respond the same to them. If, for example, this week you got 5 or less on all of your final sets, you should probably take your max x 90% before finding your percentages. This will allow the best patterns for continual growth throughout this program. However, if you were getting more than 5 on everything, you are probably ok working with the actual percentages.

Is it ok for me to work with the regular class instead of doing the Olympic Lifting on my own?

Absolutely, and hopefully you noticed that is what we recommended. If you’re movement is not good, then technique will help much more than continuing to work on poorly developed habits. Ever see the commercial with the father and son playing catch and neither on can throw? What do you think that kid would look like if nobody else ever coached him? http://www.youtube.com/watch?v=5c_onhzgvcY
This is why you need to fix your flaws before you try to build on them!!

Is it ok if I don’t do the workouts?

Yes, again what are YOUR goals? If getting better at CrossFit is not your goal and getting stronger and bigger are, then you may be better off doing strength work.

What about accessory work, why isn’t there anything programmed?

Accessory work is dependent on what you need to fix. We are currently working on programs to address individualized weakness for strength work, but it will come at as an extra cost. More info to come on that.

1 Mile Run
Then,
3 Rounds of:
20 Push-Ups
20 Kettlebell Swings (1.5/1)
Then,
800M Run

Post time to comments.

This time last year… Rudy wrote “What Has CrossFit Done for You?”

2013 Anniversary Party Throwdown
-Bryce Wood

It’s that time of year again. CrossFit Chicago is getting ready to celebrate it’s 5 year anniversary. CrossFit Chicago has grown tremendously since we first opened the doors on Clybourn. As we did last year, we’re going to kick the day off with a throwdown. In order to be a part of the throwdown, you’ll need to stake your claim to a team based off when you joined CrossFit Chicago.

Old School – Original Clybourn Space
High School – Across the Hall Space
Middle School – Down the Hall Space
New School – Current Space

Stake your claim below
http://goo.gl/tz13g

Scoring will be decided on team average for three different events planned throughout the morning. The workouts will be released next week, but a rough schedule of events is listed below, start times could vary based off attendance:

Event 1 @ 9:00 (Individual)
Event 2 @ 10:00 (Women Only)
Event 3 @ 11:00 (Men Only)
Event 4 @ 12:00 (Team Event)

-Post BBQ. We provide the grill and beer, you provide the meat and sides
-Friends and family welcome to watch and for the post workout activities
-Drop in anytime/don’t need to be present for all activities