CrossFit Chicago

Rest day/Make ups

This time last year… Rudy wrote an article on Participation. I hear from an inside source the show didn’t run as well this year… coincidence?

Quick Lamb Burgers
-Erin O’Brien

3-4 servings

1 pound ground lamb
¼ teaspoon cardamom
¼ teaspoon cumin
Salt & pepper to taste

Combine all ingredients in a large bowl. Separate into thirds or fourths and shape into patties.

Preheat oven to 400F. Heat a large pan over medium heat (no need to oil the pan). When pan is hot, place the lamb burgers in the pan. Allow to cook on first side until browned – you’ll know it’s ready to turn the burgers when a crust has formed and the burger no longer sticks to the pan. Flip the burgers and place the pan in the oven. Cook until burgers are done to your desired temperature.

Alternatively, the burgers can be cooked on a grill.

Keepin’ it creepy!

4 Rounds for time of:
800M Run
5 Wall Walks
10 Chest-to-Bar Pull-ups
15 Kettlebell Swings (1.5/1 pood)

This time last year… was Memorial Day!

Here We Go!!!
-Bryce Wood

Teams are ready, and I hope that everyone finds their way into a successful challenge. Just to reiterate on everything that we discussed in the meetings tonight, make sure that these 21 days are sustainable for your lifestyle. Yes, you can do anything for 21 days, but if you live in a bubble for 21 days, this won’t work as a lifestyle. If you need your partner’s email address, email myself, Ben, or Sara @crossfitchicago.com, and we’ll get you connected. You are responsible for each other! Stay connected!

Also, guys, we have two great ladies who do not have partners, so if you were on the fence email me ASAP, and I’ll make sure you get a spot. If you haven’t taken your pictures, please see a coach and get it taken care of!! You can’t win if we have nothing to compare!

Paleo Teams

JoeP/TeresaM
JimF/AbbeyC
JeffA/StephP
KurtJ/RachelF
LoganB/Heather
GeneD/SusanH
JoshA/ChrystalP
CamL/LaurenC
GeoffM/KateM
DaneS/AlisonF
JustinG/EmilyG
MilesC/ElizabethP
ZachA/AmyP
ChrisS/LucaS
JamisonM/JenK
BrianC/KarenG
ScottR/JeniR
MeganT/ChrisT
LouC/MelisaS
DaveO/CristinaM
JoshB/UrsulaC
JohnB/KittyH
JoshR/TeryL
Alfredo/MeganM
JoeU/MelodieU
TonyM/KaceyF
NickG/KristenH
JonnyV/BrookeB
DerekS/KarenC
BenL/MarissaL
AdamC/CarrieH
MikeF/KatieF
DrewB/KrystalB
JasonK/AliG
BillyQ/KyleS
ChrisW/LynnW
EricM/CarleneS
ScottK/MelissaS
RobV/BrandiP
PhilB/AngieS
AlexN/TinaT
JimW/AmyS
TimS/ErinC
PatD/MelodieT
ZackJ/ChristinaRiv
MathiasD/AlexaT
AndrewB/TeraL
JimG/ErikaB
GlennC/CourtneyO
BryceW/MelissaC
AlexH/MoZ
JK/CaitlinZ
NoahA/CatyG
RichG/AndreaG
AndrewW/ChristinaRam
ChadG/GinaP
(updated 4pm 30May)

If I missed you, please email, and I’ll do my best.

Read these articles for to help with your basic how to be successful guide for the challenge, if you missed the meetings yesterday.

Marks Daily Apple shopping list

Charles Poliquin’s Tips for Optimal Body Comp

FUN’S OVER!!! Paleo Challenge starts today!!! If you still need a partner please email Bryce ASAP!!! Also, you have the next 2 days to get your pre- pictures in!

A1 – Front Squat 5-4-3-2-1 reps
A2 – Weighted Pull-up 5-4-3-2-1 reps

B1 – 5 min Recovery Row
Post loads to comments.

This time last year… was the closing day of Regionals ’11.

Take a Bite Out of “Mark’s Daily Apple”
-John Kiefer

FOOD! It’s always our most popular blog topic! And for many of us, we have a pretty good idea of what we should be eating. Coaches Bryce, Zack, and Rudy are always encouraging us to gain more knowledge for ourselves, so when Mark Sisson, fitness expert and blogger of “Mark’s Daily Apple” was in town last month, Coaches Rudy & Eileen and I went to hear his take on living a more healthy lifestyle.

Mark’s background: in his younger days he became a top national marathoner, (2:18), fueled mostly by complex carbs. He was “fit” in a performance sense; but at the ripe old age of 27, his body was filled with arthritis, he suffered from IBS and upper respiratory problems. And basically he was decreped. He attributed this mainly due to his diet and narrow focus of running a fast marathon.

So he set out to find a way to achieve lifelong functional fitness, and what he came up with was “The Primal Blueprint”; pretty similar to Paleo, (he’s actually good with you having dark chocolate & red wine), but he takes it a step further to emphasize “slowing life down”. Here are some of his key points; you can check out his website for further info.

• Eat lots of plants and animals.
• 80% of your body composition success is determined by how you eat.
  Grains & Legumes are totally unnecessary.
  Fats are not your enemy.
• Your body prefers burning fat over carbohydrates
• Move frequently
  Exercise should not be about burning calories-it’s all about movement!
• Maximum fitness can be achieved in minimal time with high intensity workouts
• Lift Heavy things (Yeah!)

So your goal should be to play hard, delay aging, support health, avoid illness, injury and burnout! Slow life down and enjoy it!!

Tons of info on his website-a great resource for you! If you subscribe (free) you’ll get his weekly newsletter plus you can download 2 (free) e-books (Primal Fitness and Recipes)

And if you have any family or friends who are scared to jump directly into the Paleo pool, he has a 21-day transformation guide to help them get kick started. Check out his website today-www.marksdailyapple.com

Today’s Hours 9am, 10am, 11am (rolling starts) 2-4pm (open gym).

Choose a Hero WOD!
Compare to 30May11.

Post times, Hero, partner/partition to comments.

This time last year… North Central Regionals was going down.

Memorial Day ’12
-Rudy Tapalla

I just wanted a moment to say thank you to the entire CrossFit Chicago community. We continually celebrate the lives of the people that have served and continue to serve with great honor. Just this past April 7th we contributed to the Vengeance Memorial Fund and raised over $2200 dollars for the families of 7 Marines (actually 8, we later found that 1 Marine was from another unit/base but will receive some benefits). Memorial Day to some is just another day off to grill out and have fun. Memorial day for us is something much more. Thank you all for everything that you do to contribute to this great community.

Now get your Hero Workout on (or split one with a friend) in memory of someone that gave all… then have your fun enjoying your day off (last one before the Paleo Challenge kick off!!!)

Rest day/Make ups/Early Hero Wods

This time last year… Bryce envited you to join us at Navy Pier.

Teams of 2
For time:
75 Back squats (135/95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135/95 lbs)
75 Front squats (85/65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85/65 lbs)
75 Overhead squats (65/45 lbs)
50 Pull-ups
25 Shoulder to overhead (65/45 lbs)

Post partner, load, and time to comments.

This time last year… Adam wrote on Eat This Not That.

After setting up your station:
12 minutes to find your 1RM snatch.

Then take 70% of max for the day and do,
For 10 minutes, every minute on the minute:
2 Power snatch

Post loads to comments.

This time last year… Jonny wrote on Ms. West Virginia 2010.

2012 Co-Ed Paleo Challenge
-Bryce Wood

With all of the questions that we’ve been hearing over the past several weeks, the steady increase in temperature, and the constant desire to become healthier, leaner, and higher performing humans, we’re going to be running our next Paleo Challenge.

Challenge Details:
When? Begins the Tuesday after Memorial Day 5/29 and finalizes Tuesday 6/19.

Who? You and a partner of the opposite sex. Non-members of the gym are welcome to join as your teammate. If you are unable to find a teammate, we’ll do our best to pair you with someone in the gym

Is there a meeting I need to attend? If available, attend one of the meetings throughout the day on Tuesday 5/29. I’ll be there with details, taking before pictures, and fielding questions throughout the day @ 7:00 am, 10:00 am, 1:00 pm, 5:30 pm, and 6:30 pm. If you are not available that day for before pictures, you NEED to find a coach as soon as possible to get these taken.

How much? $21 per participant (21 days/21 dollars). Cash prizes will go to the top three teams based on aesthetic gains.

How do I enter? Email bryce@crossfitchicago.com. Also, let me know if you already have a partner of if you are looking for one.

To celebrate the finale of the challenge, we’re also holding a Co-Ed throwdown with your partner that will consist of 2-3 events. Stay tuned for more details on the throwdown.

Rest day/make ups

This time last year… Mike recapped the Running Mechanics Seminar.

We’re lucky that TeresaM-C aka T4 picked up a GroupOn last year and joined the CrossFit Chicago Women’s Only Class because she’s been absolutely wonderful. She worked with the coaching staff to set and crush goals (including rope climbs) and has been an active member at numerous events including the Women’s Only Throwdown and most recently the 2012 CrossFit Games North Central Regionals. Teresa brings a contagious enthusiasm to every class, so be prepared co-ed members cause she’s joining her husband Mat in the weekday afternoon classes. For those reasons and many more, we’re proud to announce that T4 is our May Member of the Month. Watch the short video above to learn out more about Teresa including why we call her T4 and how CrossFit has changed her life.

Full Day Olympic Lifting Seminar
Learn the Snatch and the Clean and Jerk from one of today’s leading coaches!

Come to CrossFit Chicago and learn from California Strength coaches and team members how to perform the Olympic Snatch and Clean and Jerk.

Seminar Date: August 4th 2012: from 10am to 6pm
Sign Up at CaliforniaStrength.com or by calling (925) 297-5494
Click here for the direct link to sign up!

About California Strength
Located in San Ramon California, California Strength specializes in training young to professional athletes with a unique method founded on the Olympic lifts. The Olympic weightlifting program overseen by David Spitz, CSCS (Right: between NFL players Ryan Whalen and Jeff Maehl) started under US Olympic coach Jim Schmitz, continued under Olympic Silver medalist Alex Krychev, and from 2006 – 2009 was coached by Bulgarian super-coach Ivan Abadjiev.

This seminar will include 6 hours of practical instruction on the snatch and the clean and jerk. California Strength’s 3 step, top-down system for learning and teaching the Olympic lifts will be explained and demonstrated in detail. Everyone who attends the seminar will lift weights, so bring appropriate attire and lifting shoes if you have them. This seminar is very “learn by doing!”

Cost: $200 per person

EXTRA feature: Nationally ranked member Scott Hisaka, of the California Strength Olympic weightlifting team will be demonstrating and assisting.

“Nancy”
Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

Compare to 14Mar12.

This time last year… Billy wrote on the Conundrum.

See-ya-later CFC!
-Carina Alderete

Who knew a simple Groupon could have such an impact on my life?! I was one of the WOC members that came joined Crossfit Chicago through the Groupon promotion held last year…and boy am I ever so glad that I did!

Last summer I was training for the Chicago marathon, and I had just started CFC. I recall that when doing our longer runs for marathon training– I felt different running…I felt strong. I am one of those weak runner girls, sure I can run forever but arm or core muscles… yea what are those?!

I knew I had done my preparation – trained for the marathon properly and enhanced my training with some strength from Crossfit. I knew I wanted to run fast but didn’t set a goal. All I knew was that Boston just up’d their qualifying times by 5 mins for my age group. No more 3:40 for a qualifying time… it was now 3:35 to qualify for one of the world’s elite marathon races.

Smooth sailing through miles 1-15 with sub 8 min miles keeping a steady pace. Mile 18 hit and so did the sun – I slowed down. Miles 19-24 were awful – just miserable – but that’s what a marathon is… it’s a 20 mile warm up for a 6 mile race. The last 6 miles are all mental – its pure drive and motivation at that point.

My twin sister joined me for the last couple of miles… she runs marathons too so she could understand the hell I was going through. But I didn’t want to quit. Crossfitters never quit! I remember telling myself “You’re strong Carina… you’ve done deadlifts, wallballs, power cleans and all these other things I had never done before – this is just running…put one foot in front of the other and keep pushing through”

Finish time 3:34.57. That’s a Boston Qualifier by 3 whole seconds! I have no doubt in my mind that it was my work with Crossfit that not only let me see such a huge improvement from my last marathon but that pushed me through the end. At that point, muscles I never had before were called on to get me through, and I formed those from Crossfit.

CrossFitters are tough people – theres no denying that – and the support that this community has is one of the best aspects that I enjoy about this place. Everyone is in it together – no matter what it is. And when we’re doing that last rep where you didn’t think you could push any more, or when I’m running that last mile where I didn’t think or want to go anymore – there’s the thought of the CF community and all these tough people rooting for you no matter what.

I’m going to miss CrossFit Chicago. It has definitely made an impact on my life. I’m moving back home to Texas this week and CFC is one of the things I’ll surely miss most. I’ve enjoyed every minute spent here… yes even the ones where I have to do the elementary squat work on the wall…darn those runner hip flexors! I’m going to miss my WOC ladies – we’ve come a long way… that’s for damn sure and we still have a ways to go – but we’re in it together!

I’ll be in Austin, Texas – if anyone is down there drop me a line on FB. I’ll still come stalk the CFC blog. And no matter what box I join down there… I know it’ll never compare to what we have goin’ on here. I’ll miss yall! Till next time!