Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
Post load, rounds, and reps to comments.
This time last year… TomW wrote “My CrossFit Story… so Far.”
3 Rounds for time of:
7 Snatch
7 Muscle ups
This time last year… Erin laid out one of my favorite recipes to eat, “Chorizo-Stuffed, Bacon-Wrapped Dates“.
New Year Body Comp Challenge
-Bryce Wood
The new year is on it’s way, and I’ve had conversations with a lot of people already who are looking for the next paleo challenge. Rather than making this a big CFC event, I’m putting the ball in your court for this FREE challenge.
Event Details
Step 1 – January 1, 2, or 3, whenever you’ve gotten that last cheat out of your system, snap your before pictures. Get a front and back if possible, you can do this or have someone do it for you.
Step 2 – Throw out all the crap that your parents, friends, and colleagues gave you over the holidays. If you haven’t eaten it yet, it’s just going to sit there and tempt you.
Step 3 – Eat high quality foods only for the next two weeks. For whatever reason, when we have 30, 45, or 60 day challenges, a lot of people still find ways to get their cheats. This is only two weeks!!! You don’t NEED a cheat, I promise.
Step 4 – Make a list of consequences for yourself if you do cheat. Post on the blog, post your before picture at your office, workout with your shirt off. Anything to keep yourself in check. Again, it’s two weeks of your life.
Step 5 – Take your after pictures. Same clothes, same lighting, same poses as your originals, and resubmit them to me.
The goal of this is to get you back on track to being a healthy, fit person. By doing a two week detox, you should be looking better, feeling better, and performing better in no time. I’m as guilty as anyone as taking advantage of the holiday season. Again, the challenge, is free of charge. You’re an official entrant as soon as you submit your pictures.
Here’s what I’m looking at what I’m shooting for through this challenge
Protein – Grass-Fed meat, wild caught fish, cage-free eggs
Carbs – Organic vegetables
Liquids – Water, coffee
Supplements – HCL, Fish Oil, Zinc, Vitamin D, Vitamin B Complex, BCAA, Whey Protein (post workout only)
Sleep – Minimum of 7 hours/night
Post your thoughts to this, and any additional ideas you have for the challenge.
Rest day/Make ups/Mobility work
This time last year… Alison wrote on her “CrossFit Story“.
Turkey Meatball & Kale Soup
-Erin O’Brien
4 servings
1 pound ground turkey
1 medium onion, diced
3 cloves garlic, minced
1 carrot, diced
1 bunch kale, chopped
1 quart chicken broth (low sodium variety)
1 teaspoon dried oregano
¼ teaspoon crushed red pepper flakes
Salt & pepper to taste
In a large bowl, combine the ground turkey with half the diced onion and one clove of minced garlic. Season mixture with salt & pepper, then form into meatballs about 1 ½ inches in diameter. Heat a small amount of oil in a large nonstick skillet and brown the meatballs. Once browned, remove from heat and set aside (the meatballs will not be cooked through at this point).
Heat a couple tablespoons of oil in a large soup pot over medium heat. Add the remaining diced onion and cook until translucent. To the onion, add the diced carrot and season with the dried oregano, crushed red pepper flakes and salt & pepper. Next add the remaining minced garlic and stir to combine all ingredients. Pour in the chicken broth and bring to a simmer. Add the meatballs to the broth and simmer until the meatballs are cooked through and the vegetables are soft. Taste for seasoning and adjust as necessary. When the meatballs are cooked, add the chopped kale to the soup and simmer until bright green and wilted. Serve and enjoy!
As many rounds as possible in 15 minutes of:
250m Row
25 Push ups (hand release)
This time last year… Jonny wrote on Halloween Costume Winners.
CFC Community
-Sara Cook
We’ve been fortunate enough at CrossFit Chicago to have experienced a great amount of growth within the past 4 months. Whether you are in your 3rd week or 3rd year, you are a part of this community. The CrossFit Chicago community is one of the reasons why I love my job so much. Please read the following points and be proud to be apart of a community that is second to none.
1. We all have goals. Whether it’s adding 50lbs to your back squat, getting that first dead-hang pull-up, or as simple as just getting here two times a week. We may differ in that regard, but one thing we all share is the goal of progression and to be “Better than Yesterday.” Come on. None of us do this for NO reason.
2. Know your fellow athletes. We are on a first name basis here. Introducing yourself to someone new each day will gain you a friend and save you some burpees.
3. We are all in this together. Despite differing goals/athletic abilities, this is easy for no one. With that, builds camaraderie.
4. When we have parties … COME! It’s much easier to get to know athletes/coaches while chatting over drinks than it is before/after class.
What do YOU like most about the CrossFit Chicago community?
A1 Front squat 2-2-2-2
A2 Handstand walks 40ft (x4)
This time last year… We talked about needing more “Testimonials“… which by the way still holds true. Please email them to Bryce if you write one!
New Plyo Boxes
-Bryce Wood
If you’ve been paying attention, we’ve had a bunch of new sets of boxes appear at CFC. CrossFit Chicago member Dane Stevenson has been working hard to equip us with some high end plyo boxes that will withstand the abuse of hard landers. Although these are the highest quality boxes that I’ve used, and they can definitely withstand some punishment, please respect the equipment.
Dane was creative enough to create a wedge on the inside of the boxes that allows them to stack, as long as they’re the same height. If the box says 24 on top, it will stack neatly on top of another 24. Just make sure that you take the time to make sure that number of your box matches the box you’re stacking it on. To simplify this one more step 30 does not equal 24, and 20 does not equal 12.
Even though they are all in the other room, all the old boxes need to be stacked on their side if you’re putting them away. Not trying to pick on anyone here, but regardless of experience or class time, I’ve had to put away 3-5 boxes in their correct places usually after every class. This is your equipment here too, your membership fees go to getting the best equipment possible, so if you see someone new messing up your equipment, let them know!
MODIFIED HOLIDAY SCHEDULE FOR TODAY
6am, 9am, 12pm, 5pm, 6pm
No Oly lifting as well; schedule resumes as normal starting Tuesday, December 27th.
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
This day last year…was a rest day.
Gearing Up for the Open
-Anthony Dayrit
The Crossfit Games Open begins in just a little over two months and will run for five weeks (one workout per week), from February 22 to March 25. For our newer athletes, additional information on competing in the Open can be found here:
http://games.crossfit.com/features/get-ready-2012
Perhaps one of the biggest misconceptions is that athletes who compete in the Open need to be at a certain level of fitness or have been doing Crossfit for X amount of time. I’m here to provide some perspective on dispelling this myth, and why everyone who has even the smallest desire to compete should!
A Chance to Work Towards Your Goal
From my 2.5 years Crossfitting, I’ve seen a distinction between doing Crossfit for general fitness and for sport; I myself have wavered in between these two in terms of what my own goals/purpose are in doing Crossfit. When watching our elite athletes compete at Regionals or the Games athletes on ESPN, it’s easy to think that this type of competition is reserved only for those at the top. However, no matter where one is in terms of his or her fitness level, perhaps the best way to look at the Open is as a golden opportunity to work towards a specific goal.
While this goal might be a larger picture goal (to get stronger, faster, more condition, or to look better), it can even be something small (working on a specific movement, finding a routine to come in X times per week, or even get more sleep). Whatever your reason, use the Open as motivation tool to work towards that goal. For example, if your goal is to clean up your diet, perhaps try doing a Paleo challenge during the Open; for me personally, I know it’s easier to stick to my diet when I know that it can end up making a difference of reps, rounds or seconds on a workout.
Providing a Measuring Stick
Watching our athletes was inspiring on many levels last year; it was awesome watching Elisabeth crush it on a worldwide level and our individuals and team representing CFC well at Regionals. That said, perhaps the best moments for me as a spectator were watching some of our athletes take on a challenge that they weren’t quite sure if they would succeed or fail at. Perhaps the best example of this was the squat clean to overhead workout. I remember watching a number of athletes take on this workout when they knew their clean or jerk PR was under the Rx’d weight, and attempt to get one in the five minute period; some of these athletes even went at the workout multiple times. While some athletes were not able to get the rep within the time limit, one could not simply call such an effort a failure, but rather a valuable learning experience. Yes, it may sound cheesy, but our workouts provide athletes with an opportunity to learn something about themselves, both physically and mentally. I’m sure many of you can identify with that rush of excitement of busting through a PR on a heavy weight or finally getting a muscle-up—doing the Open will provide you with a broad measuring stick of where you’re at, and give you a vision of what you want to be.
Sign Up!
A common excuse that is bound to come up as a reason for not putting your name down for the Open is “I’m not ready / strong enough / in good enough shape, etc.” First of all, we’ll likely be programming the workouts in our general programming similar to last year’s format, so many of us will be doing the workouts anyway. Secondly, ask yourself why you tried out Crossfit in the first place—for many of us, it was because we had grown tired of our typical fitness routine/method and were looking for something more. That said, even Crossfit athletes can get stuck in a rut. Yes, the Open is a competition among thousands of people around the world, but perhaps the best way to look at it for the majority of us is to treat it as a challenge to ourselves to be better than yesterday. So I encourage everyone who is thinking about competing to sign up, come on in to CFC during five Saturday afternoons, and find out what you’re truly made of.
WE ARE CLOSED TODAY! HOLIDAY HOURS TOMORROW.
Rest day or stretch.
HOURS TODAY: 9am, 10am, 11am only!
Click here for a link to the WGN coverage from yesterday!
A1 – Bench Press 5×5
A2 – Weighted Pull-up 5×5
OR…
Any version of the “12 days of Christmas/CrossFit” that you can find. There are tons!
Hard cut off at 12pm. If you plan to do this make sure you have enough time. Come in to earlier classes! Coaches want to go home too.
This time last year… Eileen wrote a Christmas poem that we decided to run again!
T’was the night before Christmas
-Eileen Craddock Richardson
T’was the night before Christmas
and all through the box,
not a member was moving
not even the clocks.
The jump ropes were hung
by the weight racks with care.
The wall balls all shelved
a scene which was rare.
The coaches were nestled
all snug in their beds,
while visions of non-paleo
danced in their heads.
The prints in the dust from the
new fallen chalk,
was hinting at mischief
from one who can’t talk.
The door had been locked up
the music turned off,
the silence was deafening
not even a Fran cough.
The moon light it shown through
the skylight so bright.
It lit up the room,
turning day from dark night.
All kettle bells were lined up
a sparkling scene,
the glimmer of shining
dumbbells like a dream.
No equipment to put away
no boxes to stack,
the barbells like soldiers
they stood in their rack.
When up on the carpet a yelping
was heard,
no way to describe it,
not a sound like a word.
It appeared from the shadows
four legs and a tail,
had been sleeping for hours
it must be a male.
Brown fur he was fluffy
a right good ole sort,
the chalk dust was flying
and soon he would snort.
It seems that his family
had left him to snooze
and forgot to awake him
wouldn’t be what he’d choose.
So down to the buckets
he stuck his nose in,
searching for treats
white dust on his chin.
Then suddenly rescue
the front door swung wide,
and in walked his master
with quickening stride.
The paw prints were many
the pattern not clear,
upon the black flooring
Eight tiny reindeer?
With plenty of chalk spill
upon rubber turf,
He knew in a moment it must be
his Murph.
So soon the reunion
of master and friend,
t’was time to go home
this evening must end.
And so it is written this tale
has been told,
of a dog’s wod in a dark box,
such magic is gold.
You may not believe it
but this story is true,
Merry Christmas to all,
Happy Holidays to you!
Who: All are welcome
What: A special memorial workout
Teams of 2 Complete the Following:
72 Burpees
126 Wall Balls (20/14)
34 Deadlifts (225/155)
49 Box Jumps (30/24) (24/20 fully geared)
23 Down and Back (50ft) Single-Arm Farmer’s Carry (2/1.5 pood) (switch hands at end of down carry)
1 person working at a time. Workout must be completed in order.
Why: Please read below
Where: CFC
When: Noon will be the main workout (ie our CFD guys working out in gear…) but the workout will be the workout of the day for Friday.
CFD Memorial Workout
-Brian Clark
The smell of smoke loomed heavy as Engine 72,Engine 126, Tower Ladder 34, Truck 49 and Battalion 23 were dispatched on the cold morning of December 22, 2010 at 06:48. 1744 E. 75th street was a blaze, and when the first companies arrived on the scene they found a small fire in a abandoned building. Without hesitation, all companies went to work extinguishing the fire and searching out victims. The fire was quickly contained.
At 07:07 during routine overhaul operations the building suddenly collapsed trapping multiple Firefighters. A mayday was called and the scene quickly turned chaotic as all available firefighters started searching the rubble for their trapped brothers. In all 14 firefighters were injured and two died in the line of duty: Edward Stringer, a 12-year veteran, and Cory Ankum, a member of the department for two years died.
The Chicago Tribune reports that Ankum was a former Chicago cop who joined the Chicago Fire Department’s Engine 72 a year ago and was described as a favorite at the firehouse at 79th and South Chicago.The father of three children under 12 years old including a 1 year old.
Stringer had 2 grown children and lived alone. He was the best neighbor we’ve ever had in the 50 years we’re living here,” said an elderly woman who lived down the block from his brick Cape Cod home on the West Side.
“For those that wish to make a donation, please visit Ignite the Spirit.”
Click here for another link with the full dispatch audio of that day.
Reminder for the CFD Memorial WOD tomorrow!!!
Rest Day/Make ups or…
250M Row
rest 1 minute
500M Row
rest 2 minutes
1000M Row
Rest 4 minutes
2000M Row
Rest 8 minutes
1000M Row
Rest 4 minutes
500M Row
Rest 2 minutes
250M Row
Post splits to comments.
This time last year… Alex wrote on “Getting Certified”
Gusto or Bust!
-Sommer Mausher
Since I won the paleo challenge a few weeks ago I have had several people ask me what my secret was. How did I manage to stick to it, and how I was able to get such amazing results. The simple and not so secret answer is Paleo. I did exactly as I was told and ate only what the Paleo diet allowed me to eat, went to CrossFit 3 times a week and did some sort of cardio the other 3 days a week. Sounds easy enough right?! As many of you know….wrong! The first week was easy for me because I was all determined to win and “smack” kept my competitive spirit going. But the next two weeks were brutal! People stopped with the competition on the blog and I was left to being honest with myself and my choices. Sugar was screaming my name, and I started to stare at people as they ate ice cream and drank beer. But I set my mind to 30 days and decided to put my foot down! Here are a few simple tips I used to get my through.
ALWAYS have prepared paleo foods accessible. Every Sunday night I would bake a mixture of chopped broccoli, cauliflower, onion, tomato, avocado, spinach, turkey bacon and 18 eggs (5 yolks). This would be my lunch every single day. I don’t need variety for lunch so this was fine with me. Keep boiled eggs, home cooked or raw nuts (limited though), avocados, cooked cut up chicken breast and tons of veggies with you to munch on at any moment. (Jimmy Johns #12 beachcomber unwich with no mayo or cheese, add bacon – lifesaver on the road!)
Dinners were a different beast for me because I eat out 5 out of 7 days – but this is no excuse to eat crap. I always asked my server what they put in the food and then made smart choices about what was put in front of me. If you don’t order the cream spinach or fries, you can’t eat them. Often to avoid server misunderstandings, I would say I have a gluten allergy and was lactose intolerant. This is a language that all restaurants understand.
Drink a TON of water!! More often than you think, you are dehydrated – not hungry. I drank a lot of herbal tea as well for some flavor, but that was it. No artificial sugar and no diet sodas or flavored waters – funny thing, water starts to taste good again!
Remember Zack’s words and ask yourself, “are you hungry for another piece of chicken or for junk food?” If you don’t want more chicken, you more than likely aren’t really hungry. It works better than you think.
In paleo you hear that it’s not about calories in vs calories out, but if you are in the weight loss portion of Paleo, you still have to be mindful of what you are eating. Just because burgers and bacon are paleo doesn’t mean you should eat it for every meal. Make smart choices, eat a lot of veggies, and mix it up on the protein – lean meat, fish, steak- have a little of it all!
And last but not least, find a partner! Huge props to Nay for dealing with all of my text messages and to my boyfriend for agreeing (for the most part) to eat paleo during the 30 days. I couldn’t have done it without them.
I’m not going to lie and say I was 100% perfect during the challenge (I couldn’t resist red wine completely), but with these tips and pure stubborn will power (and $500 calling my name) I was able to lose 16 pounds and drop 2 and a half dress sizes. Just try it! 30 days is not that long….