CrossFit Chicago

Teams of 2 complete:
4 rounds of:
800M Run
20 Kettlebell Swings (1.5/1 pood)
20 Burpees

Post splits and partner to comments.

This time last year… was a Recipe for Chocolate Pudding!

Please welcome to the world Ryker Cole Santiago! Born Tuesday 26 at 6:21pm weighing 3lbs 3oz! Congrats Alison and Randy (and Eva) to the new addition to your family!

1RM Power Snatch
1RM Power Clean and Jerk

This time last year… Mike wrote on Stand Up Paddleboarding.

21 Day Paleo Challenge Winners
-Bryce Wood

This was the tightest CrossFit Chicago Paleo Challenge to date. With 116 participants, our coaching staff narrowed 58 teams with great results down to our top three. This was tough as I’ve talked to numerous people who have lost 10+ pounds in 21 days. I’ve seen some amazing aesthetic and athletic improvements from a lot of individuals. I can only speak for myself on this, but I went through the picture set multiple times to narrow my votes down to my top three.

After receiving votes from over half our coaching staff, our top three are:

1. TonyM/KaceyF

2. BenL/MarissaL

3. KurtJ/RachelF

If you had great results, and would like to contribute your story to the blog, reach out to me at bryce@crossfitchicago.com

Rest day/make ups

Spicy Cabbage Slaw
-Erin O’Brien

8 servings

1 medium head green cabbage, shredded
½ medium head red cabbage, shredded
1 pound carrots, shredded
4 small avocadoes, pitted
1 serrano chile, roughly chopped
Juice of 4 limes
Water
Salt & pepper

In a large bowl, combine the shredded cabbages and carrots. Mix to combine.

Scoop the flesh of the avocadoes into the bowl of a food processor and puree until smooth. Add the chopped serrano chile and lime juice and puree until mixture is smooth. To this mixture, add about ¼ cup of water and process until completely combined. Add more water as necessary to bring the avocado mixture to the consistency of a creamy salad dressing. Pour the avocado/serrano dressing over the slaw and stir to coat. Season with salt & pepper to your taste. Enjoy!

Yoga at Wrigley.

***Reminder GinaP Documentary Showing at Fifty/50 tonight at 7pm!!!***

5 Rounds for time of:
10 Burpees
20 MB Sit-ups (20/14)
30 Double-Unders
400M Run

This time last year… Bryce wrote on Bio-Signature Testing.

Last Chance for 30 for $30!
-Jonny Vu

There’s only 4 days left in the CrossFit Chicago $30 for 30 days promotion and the competition for the complimentary 3 month membership is heating up. ChrystalP is currently in the lead with PatrickD, JenK, and AndreaB close behind. As a reminder, the CrossFit Chicago member with the most referrals wins 3 complimentary months of CrossFit Chicago Platinum Membership ($690 value). Also, if you have over 10 referrals, you’ll earn 1-month of Platinum membership ($230 value).

For those that missed it, the $30 for 30 days promotion is for our Women’s Only Class program, which does the same workouts as the Co-Ed group, but in an empowering female-friendly environment. For only $30, a friend of yours can try CrossFit for 30 days. It’s a low-risk way for people to see if CrossFit is “right” for them.

To earn a referral, have your friend stop by CrossFit Chicago 15 minutes before a class begins to fill out a waiver. Remind them that they must put you down as the referral for it count towards your total and to bring $30 in cash or check. After that, they’ll sign up for an introductory class with Coach Sara. Referrals can begin classes on July 1st, August 1st or September 1st. The deadline is June 30 so make sure you have your friends come in soon or it’ll be too late.

Back Squat 5-5-5

3 Rounds for time of:
10 Pull-ups
15 Wall Balls (20/14)
20 Steps of OH Lunges (45/25)

This time last year… we posted the “Feeling the Love”.

GinaP in the Bar on the Big Screen
-Jonny Vu

Many of you asked for a special screening of the documentary that JohnS made of Coach GinaP. Follow her journey through relentless training, competing during the CrossFit Games Open, and leaving it all out there at the CrossFit Games North Central Regional. We’re excited to hold a special screening of the film at the Fifty/50 bar (downstairs) this Wednesday, June 27th at 7pm. JohnS and GinaP will be on hand to answer questions about the film. Much like all of our athletes, we’re very proud of her and her accomplishments and see John showcase his talents. We look forward to seeing everyone there.

Who: YOU!
What: Screening GinaP Documnetary by JohnS
When: Wednesday, June 27th @ 7pm
Where: Fifty/50 (2047 W. Division St)

Complete 1 round every 2 minutes for 20 minutes:
7 Deadlifts (~ 80% of PR Clean and Jerk)
5 Hang Power Cleans
3 Jerks

This time last year… We were talking about supporting The Run for the Kids!

Co-Ed Throwdown Recap
-Ben Llames

The CoEd Throwdown provided a great closing to the CoEd Paleo Challenge. Although not everyone was able to make it, those that did put forth some very solid efforts in each event. Here’s a recap of how the teams faired in each event:

EVENT 1
3 Rounds for time of:
400M Run
10 Box Jumps
15 Burpees

The first heat set the tone for the throwdown with everyone finishing by collapsing on the ground, but Teams Bryce/Erin and Tony/Kacey charged out of the 2nd heat fighting for the top spot with finishes only 6 seconds apart.

EVENT 2
15 minutes to find:
1RM Snatch, 1 set of max strict pull-ups, 1 set of max kipping pull-ups

This event utilized the whole room with guys and gals trying to hit snatch PR’s on the floor and pullup maxes along the walls. It was no surprise that Glenn had the biggest snatch at 255, but Kurt, Cam and Bryce also broke 200. Erin and Elizabeth lead the gals side, each throwing 135 over their heads. Woody and Marissa had the highest number of strict pullups with 21 and 12; and Jim and Erin grabbed the highest kipping pullups hitting 40 and 25.

EVENT 3
10 minute AMRAP of:
100 Wall Balls
200 Double-Unders

Event 3 was the last chance for everyone to climb the standings. Team Bryce/Erin left everyone behind completing 2 full rounds and then some. Team Miles/Elizabeth were the closest behind them getting through more than half of the double-unders in round 2.

Although I wasn’t around for Event 4: the BBQ, this throwdown proved to be another amazing testament to our community. You guys brought an insane amount of energy as usual, and it was great to see all of the coed teams working together.

(from the “Schools” Throwdown)

Rest day/Make ups

This time last year… we introduced Jackson to the community.

Co-ed Throwdown Workouts!!!

It is a free class if you were a 21 Day Paleo Challenge Participant
It’s a regular class visit if you were not part of the challenge.

or you can do a 5k row for time in the “old” space!

This time last year… Peter wrote about his CF Open/Regional Reflections.

Event 1 (9:30 start time)
3 Rounds for time of:
400M Run
10 Box Jumps/person (alternating 20″)
15 Burpees/person

30 second penalty every 2″ drop in box height.
Both teammates work at same time. Time completes when both teammates finish 15th burpee.

Event 2 (10:30 start time)
Snatch/Pull-Up
Each athlete has 15 minutes in any order to find:
1RM Snatch (Power or Squat, no press outs from above the crown of the head)
1 set of max strict chin-ups or pull-ups
1 set of max kipping pull-ups

Score = Snatch weight + total pull-ups

Penalties (for each set of pull-ups)
- 5 for Red Band
-10 for Black Band
-15 for Orange Band
-20 for Gray Band

Event 3 (11:30 start time)
10 minute AMRAP of:
100 Wall Balls (20/14)
200 Double-Unders

10 reps for every drop in weight in medicine ball.
One person working at a time.

TODAY IS THE LAST DAY TO FILL OUT YOUR SATISFACTION SURVEYS!!! YOUR OPINION AND THOUGHTS CONTROL THE FUTURE OF CFC! PLEASE DO NOT GAFF THIS ONE OFF!!!

Muscle up work
Then:
“Flight Simulator”
For time: (20:00 cap)
Unbroken Double Under Pyramid
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

This time last year… Eileen wrote on Becoming Whole Again.

Bar Path
-Bryce Wood

Since we do a lot of our strength and conditioning work in small groups at CrossFit Chicago, your lifting partner should be aware of one of the most simple cues in weightlifting. When you watch your partner squat, deadlift, press, snatch, or any other barbell movement we do, the bar should always be traveling in as close to a vertical line as possible.

As you watch your partners work, we always encourage you to keep your partner in check. The biggest flaws I see are usually in the squat and deadlift. If you’re watching from a side view, you should always see the bar traveling straight up and down. If you experience lower back or knee pain in either, guess what? The bar is traveling in a diagonal line! Every inch the bar moves away from your optimal vertical plane it increases your chance of having back pain and knee pain. This also tells us that you have an imbalanced weakness in your glutes and hamstrings, which are the most powerful muscle groups in your body.

So, next time you watch your partner move a barbell be conscious about their bar path. It’s also helpful to see yourself work with a barbell. Pretty much everybody has a smart phone in class, and we’re all ok with you breaking it out so you can evaluate your own movement. Seeing the bar move in a perfect vertical line, usually means you’re on the right track to proper movement.

Rest day/make ups

This time last year… we posted the Fran/paleo Challenge Winners.

Over a year ago, we started the Women’s Only Class to introduce women to CrossFit in an empowering environment with their peers. We ran a GroupOn that introduced a solid core of 25+ WOC members. They have a very strong community and are making tremendous gains. We want to continue doing great work in the community and we need your help. Instead of running a big “coupon” deal, we want to work with each of you on a new offer. We’re offering female friends and family of current CrossFit Chicago members $30 for 30 days of the Women’s Only Class. As a special thank you, we’re giving each CrossFit Chicago member who refers 10 women into the program a complimentary Platinum month of CrossFit Chicago. The member who refers the most will win 3 complimentary of months at a Platinum level. This referral contest is open to ALL CrossFit Chicago Members. Here are more details:

• Referral must not have been a CrossFit Chicago member in the past 90 days
• Person must list a current CrossFit Chicago member as the referral upon sign-up
• Sign-ups must be done in person via cash or check
• Classes start on the month (July, August, and September) and each class will be capped, so the sooner they sign up, the more likely they can get their preferred starting month
• Contest ends on June 30th at noon