CrossFit Chicago

4 Rounds for time of:
400M Run
8 Handstand Push-ups
12 Pull-ups
40 Double-Unders

This time last year… was a rest day and we featured a pic of an awesome group Shotgunning a beer!

Nice to Meet You
-Kate Mikelsons

Nice to meet you, I’m Kate M.

To all of those I haven’t met yet, I’m Kate Mikelsons and I’m thrilled to be one of the new interns at CFC. I have been a 7am Women’s Only CrossFitter since December of 2011 until recently, so most likely we haven’t met quite yet. I wanted to introduce myself to the community and give a little background on my athletic and CFC experience so far.

I’ve been in athletics as long as I can remember. I was a competitive gymnast from age 3-13 (yes, this is why my toes are always pointed-I’m hardwired whether I like it or not!), and then took up diving my freshman year of high school (springboard and platform). Unfortunately my junior year of high school, I had a reconstructive shoulder surgery after the years of pounding on my body finally caught up to me in a midair freak accident while diving. Determined that the injury I suffered wouldn’t be the end of my athletic career, I completed my high school and club team seasons and then opted to dive in college, as a walk on for Indiana University which had the best diving program in the country. Naturally, IU was the only school that had absolutely no interest in having me on their team and sadly, after 1 very disappointing season, I reinjured my shoulder before I was able to prove them wrong. Fearful I’d never be able to raise my left arm above my head, I quit. I spent the rest of my college years working out with the same routine at the gym, picking up a spinning class or two along the way, trying my hand at running races and triathlons, and just trying to stay in shape as best I knew how. The best description I can give for my post college workout routine is typical and BORING and I hated it!

In June of last year, it all changed when I bought the Groupon for the Women’s Only Class. I had read about CrossFit, and thought it sounded interesting enough that the Groupon seemed like it was the perfect nudge I needed to end my very one sided relationship with the famously spray tanned Tony Horton and a particular Xsport Stair Master. Let me tell you – I can NEVER remember a time in my life that I was that lousy at something and so sore to move than I was during that 1st month of CrossFit, so of course the competitor in me was hooked. It was then I realized how much I missed that competitive experience! It did take me a while but in December of last year, I joined CFC and have been thrilled everyday (well maybe not EVERYDAY –cough overhead barbell days) to come into the gym and see what I can do to make myself better.

What I really love about CrossFit, and specifically CFC, is the strong community aspect we have all achieved and continue to work on while maintaining a competitive spirit. I absolutely love helping people set and achieve their goals both in the short and long term. Whether you have been an athlete your entire life or are just starting out, I look forward to lending any help or experience I’ve had to get you there.

Looking forward to meeting those I don’t know and taking on a new role in the CFC community!

PS – To avoid any future confusion about my last name, Coxworth is my maiden name (I use professionally cause honestly, who could forget it), Mikelsons is my married name (I use socially) and Boggiano is the name of my company (women’s apparel company)!

PPS-Yes I am very afraid of the IRS

Back Squat 3 x 8+ @ (65%)

5 Rounds for time of:
20 Wall Balls (14/10)
20 Russian Kettlebell Swings (2/1.5 pood)

This time last year… was the Tailgate!

Lower Back Pain (LBP) Part 2
-The Sports Docs

(Click here to see Part 1)

What can you do to prevent LBP?

Make sure you focus on your lifting form and be aware of your faults. Utilize your coaches. Your CrossFit coaches are incredibly knowledgeable, and can help you with bettering your form and mechanics. NEVER SACRAFICE FORM FOR WEIGHT, IT’S NOT WORTH IT.

Be diligent with your low back stabilization exercises and core exercises. Including these exercises into a daily routine is the staple for LBP prevention and rehabilitation

Key takeaway points for LBP prevention:

• Avoid any type of flexion and rotation of the low back – it creates a sheering force on the discs
• Avoid low back flexion with heavy weights
• Watch your posture. Sitting is not a natural position and continually places stress on the discs and tissues. Reduce bad form and limit stress caused by sitting for multiple hours per day.

You are an athlete and deserve to be treated like one. At Physicians Plus we understand the lifestyle of an athlete. This is why we use a myriad of evaluation and treatment approaches to find the correct diagnosis and management of each individual case. Common techniques utilized at our clinic are McKenzie Method, Active Release Techniques (ART), Graston Technique, Kinesio Tape, Spinal Manipulation and Physical Rehabilitation. These techniques provide us with the tools necessary to keep you moving in not only your sport but in your daily life.

Rest day/Make ups

“The Keg Buster”
-Adam Bartch

What is it?

It is a fundraiser for the Wounded EOD Warrior Foundation (WEODWF). We will perform the Navy Explosive Ordnance Disposal’s Physical Screening Test but slightly modified for Crossfit. There will be different categories for competition and awards will be given to the top three in each category.

So what is Navy EOD?

It is a job of protecting and saving lives from any type of explosive hazard. These hazards can range from an Improvised Explosive Device (IED), an underwater mine, nuclear weapons, or chemical/biological weapons. We work in any condition and anywhere.

What does our Badge Represent?

Called the Crab
The Wreath
Symbolic of the achievements and laurels gained minimizing accident potentials through the ingenuity and devotion to duty of its members. It is in memory of those EOD personnel who gave their lives while performing EOD duties.
The Bomb
Copied from the design of the World War II Bomb Disposal Badge, the bomb represents the historic and major objective of the EOD attack, the unexploded bomb. The three fins represent the major areas of nuclear, conventional and chemical/biological interest.
Lightning Bolts
Symbolize the potential destructive power of the bomb and the courage and professionalism of EOD personnel in their endeavors to reduce hazards as well as to render explosive ordnance harmless.
The Shield
Represents the EOD mission – to protect personnel and property

Why this means so much to me?

Just about 8 years ago, to this day, I joined the US Navy EOD Force. This career path has molded me to who I am today and I owe everything to my fellow EOD brethren. But with this job comes an inherent hazards and risk. A risk that we know is there but we still carry out our mission. Some great EOD technicians have been hurt or killed by these hazards and their way of life has changed immensely. So I wanted to come together as a CrossFit Chicago community and raise money for this foundation that provides assistance to our Wounded EOD Warriors and their families in the hardest times of their lives.

What’s the workout?

“The Keg Buster”
10 min row for calories
10 min rest
2 min max push-ups, Chest to deck
2 min rest
2 min max sit ups
These could be as fast as possible without being strict
Can rest in the down or up position
2 min standing rest
Max pull ups (1 Attempt) no time limit
Kipping or Butterfly
10 minute rest
1.5 mile run
3 laps of the 800m route

Scoring and Prescribed

Scoring will be done in accordance with the Navy EOD screen test grading chart
Going Prescribed
Pushups are conducted on the toes
Sit ups are done without an abmat
Pull-ups are unassisted
Wearing body armor or a weight vest is encouraged

The Categories:

Overall with body armor
Combined Male and Female Category
Done as prescribed
Top three Male Athletes w/o Body Armor or weight vest
Done as prescribed
Top three Female Athletes w/o body armor or weight vest
Done as prescribed
Top Co-Ed Team (2) w/o body armor or weight vest
Done as prescribed

There will be a donation box for any cash or check donations. Awards will be handed out at 1200pm and maybe a little after party of Bags and beer.

Hooyah!

http://woundedeodwarrior.org/
http://www.eodmemorial.org/
http://www.navy.com/careers/special-operations/eod.html

***Reminder! Don’t forget about the “The Keg Buster” Event tomorrow!***

Split Jerk Technique Work

3 Rounds for time of:
8 Deadlift (315/185 or 70% of 1RM Deadlift)
400M Run

This time last year… Alex wrote on Why Do You Keep Coming back?

Low Back Pain
-The Sports Docs

CrossFit Chicago has asked us, Physicians Plus to discuss one of the most infamous injuries known to athletes, especially weight lifters, LOW BACK PAIN (LBP). Included in this blog is a brief introduction to LBP and the steps you can take for prevention and recovery. As CrossFitters and athletes alike, it is important to understand LBP and how to reduce the risk of injury and how to enhance your performance. Today we will provide you with a basic knowledge of LBP, if you have further questions feel free to call, email or just talk to one of us when you see us at the gym.

Let’s start our journey of LBP by understanding the anatomy of the spine. The low back is comprised of vertebrae, ligaments, muscles, blood vessels, nerves and discs. The vertebrae are the bones that make up the spine. The ligaments help to hold the bones and other structures in place. Muscles attach to the bones and help produce functional movements. Blood vessels run throughout the body and deliver nutrients to tissues. Nerves run throughout the spinal column to send and receive information. The most notable part of the nervous system found in the spine is the spinal cord. Lastly the most notorious anatomical structure in regards to LBP, are the intervertebral discs. Discs are fibrous and gelatinous structures that sit between the vertebrae and provides cushion for weight bearing activities and movement. Together these structures unite to form the low back, each having the ability to produce LBP.

The causes of LBP can be organized in 4 basic classifications, somatic, radicular, central and visceral.

1) Somatic pain arises from musculoskeletal structures such as intervertebral discs, ligaments, muscles and joint capsules etc. This type of pain can be felt locally, which is noticed by more superficial structures and as referred pain which is most commonly associated with deeper structure of the body. Most somatic pain is referred pain. Referred pain can be described by the brains inability to localize a structure because of neurons converging together from many different areas. One of the most common types of referred pain we see in our office is discogenic. Discogenic pain arises from irritation of the disc which can present locally (ie: in the center of the back) or distally (ie: in the glute, hamstring, knee or foot etc.). The disc itself has nervous innervation, which means it can perceive pain. When the disc is stressed, for example with the fault of low back flexion during deadlifts, it will tell you with a pain response.

Somatic pain can present as constant, intermittent, sharp, dull, vague, radiating, and localized or any other descriptor you may think of when you think LBP. Biomechanics of the body also play an important role in how somatic structures are affected. For instance poor posture or faulting on your lifting mechanics places undue stress on musculoskeletal structures creating pain and dysfunction.

2) Radicular pain can be the result of nerve irritation from the pressure on a neurological structure. This exists when the disc protrudes/bulges or when other anatomical structures place pressure on the nerve root creating radiating pain. 99% of the time, pressure on a nerve root produces shooting radiating pain, numbness, tingling and/or motor weakness. It can be excruciating and is comprised of both a mechanical and chemical source. Chemical sources mean inflammation and mechanical sources mean pressure on the nerve root. Radicular and somatic pain CAN occur together.

3) Visceral pain arises from organs. Examples of this are cardiac pains felt in the jaw and down the left arm, or gallbladder pain felt between the shoulder blades.

4) Central pain arises from cells in the central nervous system. For example, herpetic neuralgia or phantom limb pain.

Presentations of LBP and relevancy of severity:

LBP can present in a number of ways, below I will discuss the most common. The most concerning forms of injury is when there are shooting pains, numbness, tingling and/or motor weakness and mechanical deformation, meaning stuck in one position or blocked motion. Central low back pain or intermittent pain activated by poor mechanics is usually not as painful as the above examples of pain, however still concerning.

The most common questions we receive as docs are, “when do I know it is bad pain? And should I follow up with a doctor?” Honestly, all back pain is bad, especially the shooting, radiating kind, but only you can make the determination whether it requires a doctor visit. For all intents and purposes, if it is causing pain, don’t ignore it. Pain signifies injury and it’s your body’s way of telling you something is wrong. Prolonging correction of a problem can make the injury more severe than the initial onset.

The RED FLAGS that will require an immediate visit to the emergency room are any one or all of the follow symptoms: loss of bowel/bladder control, numbness along the inner thighs and uncontrollable pain.

…to be continued

Rest day/make ups

This time last year… we were talking about Fight Gone Bad.

Yoga for CrossFit Follow Up and Member Survey
-Melissa diLeonardo

I want to thank all CFC Members for both their interest and participation in the recent YOGA FOR CROSSFIT workshops. It was a truly great experience for me to instruct such a curious and motivated group of athletes. If you attended a workshop, I hope you found it useful and informative. The positive feedback posted on the blog and sent to both me and Rudy makes me (once again) so proud to be a part of the CFC community.

The level of focus and attention in the Thursday and Sunday workshops was phenomenal. I was initially surprised by this, but then realized prior to every WOD, we arrive at the box, physically warm up, AND mentally prepare. You plan, you set goals, and you BREATHE. You pay attention to the body and center the mind – just like yoga.

Many of you have expressed continued interest in complimenting your work at the box with yoga. Now that CFC is expanding, there is room to offer regular yoga classes. I am working with Rudy to iron out the details and we need your help. Please take a moment to complete this BRIEF online survey so we can shape CFC’s yoga programming to fit your needs.

http://www.surveymonkey.com/s/YWS7HP7

Once we get a better feel for overall interest and availability we will follow up with more information.

Thanks in advance for completing the survey and see you soon!

A1 – Ring Dip 4 x 10+
A2 – Plank Hold 4 x 30-45 seconds

5 Rounds starting every 3 minutes of:
10 Chest-to-Bar Pull-ups
10 Burpees
10 Med Ball Twists/Side (20/14)

This time last year… we were prepping for the a Tailgate!

30 for $30 Recap
-Jonny Vu

Last month, we ran a special for Friends and Family of CrossFit Chicago members. The offer was for 30 days of Women’s Only CrossFit for only $30. Through the promotion, we will introduce almost 100 women to CrossFit. We hope that after 30 days of expert coaching from Gina, Kelly, Sara, Erin, Eileen, and Adam that they’ll will want to stay and change their lives for the better. Many of you were the catalyst for change in their lives and we hope you continue to support the new members. We all know what it was like being the new person in class, so reach out and introduce yourself if you don’t recognize someone.

We also have exciting news for 3 of you. The winners of a complimentary month of Platinum members are CrystalP, PatrickD and KrystalB! The overall winner with more than 15 referrals is CrystalP, who receives 3 months of Platinum Membership! Congrats again you three!

Hang Power Snatch Technique

Every Minute on the Minute for 12 minutes:
1 Hang Power Snatch (75-80% of Best Rep in Skill Set)
30 Double-Unders

This time last year… we featured a pic of Reese and family!

Today!
-John Gramlich

I am John, and I am a CrossFit Athlete!

Just saying those words is a huge accomplishment for me. Procrastination is a genetic condition that I suffer from and I come from a long line of procrastinators! I could always do something “later”, or “when I have time” or my all-time favorite, “I’ll do it tomorrow”.

“Tomorrow” came for me December 2010. I had a physical with my Doctor for the first time in 3 yrs. For the last few years I had steadily descended into “middle age”. My waistline was expanding (evident to my wife by my constant complaining that my clothes don’t fit) and I was placed on a CPAP machine for sleep apnea. I had smoked off and on since college and enjoyed many adult beverages weekly. The numbers from the doc were pretty scary;

206#
38 waist
239 Total Choloesterol
BP- 129/86
-And now at age 38 I need a CPAP machine????

It was a real eye-opener and needed to be taken care of….Not “Tomorrow”, not “later”….TODAY!

I began running on a treadmill in the office gym….walking, running, anything to keep moving; one mile, two miles etc. As we have all learned from a previous blog article, this is only one dimension of fitness, and can be INCREDIBLY BORING.

After 4 months of running I successfully took off 17 lbs and was basking in the glow of my achievement, but had started to put off running to…“Tomorrow”. This was unacceptable and I needed a new approach.

I discovered CrossFit Rise in June 2011 in Schaumburg (I worked out there at the time) and began to get a real education in exactly how un-fit I had become. My lack of core strength and flexibility was shocking to me, but the format of the programming was exciting. That process of discovery and the seemingly random nature of the WOD’s motivated me in ways that globo gym and running could never give me. It re-ignited a fire that had long been dormant. I joined CrossFit Chicago in December 2011.

In the 8 months I have been at CFC,(and 12+months of CrossFit) I have seen a transformation in myself that I could not have envisioned a couple years earlier. The numbers are great;

I have lost 43 lbs

I have taken 7 inches off my waist

Eating a mostly paleo lifestyle has my total cholesterol below 165 and BP is consistent at 120/75. I no longer need the CPAP. However, my wife still has to hear me complain about my clothes not fitting, but this is a good thing.

Athletically, I can do things now at 40 I couldn’t do at 25!

Those are just the tangible results.

I have seen a transformation in my attitudes, motivations, intensity and approach to the lifestyle I want to live. CrossFit is part of that lifestyle. I seize opportunities, do things now and focus on the experience of the ride! My outlook has evolved into one that is focused on today, getting everything out of it and going to the next. There is anticipation for tomorrow, and little reflection on yesterday.

I have a young family at home. My son, John IV is 2 and we have a newborn, Claire who is now 8 weeks old. Getting to the box can be a challenge, but I find a way. Some days it is the noon class, others it is the 8pm and get to some classes in between. I find a way to make the most of my gains, make the most of my time, make the most of my training and achieve my goals. I do what I can, to be the best that I can. Waiting until tomorrow is not an option, because you will miss the opportunity of today.

Today, I am a CrossFit athlete.

Back Squat 3 x 10+ (60%)

10 Rounds for time of:
3 Power Cleans (135/95 or 60% of 1RM Clean and Jerk)
3 Jerks

This time last year… We featured a picture of Matt and Kelle on their Honeymoon.

Strength Program 2.0
-Bryce Wood

Version 2.0 of the strength program is ready to roll starting Monday. Hopefully, you have all addressed your areas of weakness during the Rx test last week in order to assess your current CrossFit goals. To get an idea of what the program looks like, check out www.crossfitchicagostrength.blogspot.com

One modification that we’ve made is that we will have a barbell focus and an Olympic focus. In order to participate in our Olympic focus, you’ll need to attend two weekly classes. The first day will be with coach Rudy at 6am or any of the evening sessions. The second day will be with coach Bryce at 10am or 11am. If you are unable to attend these sessions, you will follow along with the barbell focus for the week.

If you’re on the fence whether or not you can make gains in a 16 week program, these are our average results from participants who completed the previous program.

Squat Average: +25.7 pounds/16.4%
Deadlift Average: +52.1 pounds/17.2%
Press Average: +14.6 pounds/11.7%
Bench Press Average: 14.6 pounds/14.1%

All you need to do to enter is send Bryce an email titled STRENGTH PROGRAM with the following information:
1. Which focus you have
2. Your current PR’s in the lifts listed above + snatch and clean and jerk
3. Questions or concerns you have with the program

Rest day/make ups.

This time last year… We had a guest blog on Ryan the Road Warrior & Games Athlete.

A week in review:
Christopher Wheatley Memorial WOD
Temporary Leave
It’s All About the Community
Zucchini Cakes
Christopher Wheatley Memorial WOD Day/”The Keg Buster”