CrossFit Chicago

Rest day/Make ups

A week in review:
Your Friendly Neighborhood CFC Coaches
Recreational Sports
Men’s Throwdown
September Member of the Month
Top Ten Things You Should Know About Karen

Regular Classes (NO 11am!)
Teams of Two (Alternating Work Sets)
100 Double-Unders/Handstand Hold
30 Wall Balls (20/14)/Hang from Pull-up Bar
400M Run/Plank Hold
30 Burpees/Left Arm KB Overhead Hold (1.5/1 pood)
500M Row/Right Arm KB Overhead Hold (1.5/1 pood)

Men’s Throwdown Workouts
Event #1
1 round of Fight Gone Bad (No scaling option)

1 min AMRAP wall ball – 20#
1 min AMRAP sumo deadlift high pull – 75#
1 min AMRAP box jump – 20″
1 min AMRAP push press – 75#
1 min AMRAP cals on rower

- Full squat depth must be achieved and part of the ball must touch the line for each rep to count. No scaling option.
- Both plates must touch the floor to start each rep, and bar must be at collarbone height with torso in vertical plane for Sumo Deadlift High Pull to count. No scaling option.
- Hips must open at some point above the box with foot parallel to the floor, and chest perpendicular to floor.
- Bar must be locked out overhead with knees and elbows locked out with the bar position directly overhead.
- Total calories for the row. Any technique is allowed
- Athlete has one minute to complete as many reps as possible at each station.
- Athlete’s score will be total reps completed

Heat 1 begins at 8:15
Heat 2 begins at 8:23
Heat 3 begins at 8:31
Heat 4 begins at 8:39

Event #2 (No scaling option)
400M Run

- Athlete runs 400M for time

Heat 1 begins at 9:00
Heat 2 begins at 9:05
Heat 3 begins at 9:10

Event #3
EMOM Ladder (Weights are 135/155/175/185/195/205/215/225/235/245)
Deadlift, Hang Clean, Shoulder to Overhead, Hang Clean, Shoulder to Overhead

- Complex must be completed without barbell touching the floor until 2nd Shoulder to Overhead is completed.
- Cleans can be power or squat.
- Shoulder to Overhead must be from front rack and any way is acceptable as long as bar is locked out.
- Athlete has 45 seconds to complete the complex. If not complete in 45 seconds, the rep will not be counted.
- If athlete fails a clean, he can attempt again as long as the bar doesn’t touch the ground.
- If the bar touches the ground, the athlete may complete an AMRAP burpee set to break any ties (ie 205# + 20 burpees). They must attempt a rep of the complex before beginning burpees.
- At the end of the 45 seconds, the athlete will move to the next bar.
- If an athlete completes all weights, their score will be final weight + burpees.

First athlete begins at 9:40

(Athletes score will determine order with lowest scoring athlete after first two events going first to athlete with best scoring position going last)

Event #4 (15 minute cutoff)
100 Double-Unders or 300 Single-Unders
50 Overhead Walking Lunge Steps (25#)
40 Pull-ups (Black Band + 1 minute/Gray Band + 2 minutes)
30 Burpees
20 Kettlebell Swings (1.5) (1 pood + 1 minute)
10 Kettlebell Shoulder-to-Overhead/Arm (1.5) (1 pood + 1 minute)

- There will be a 15 minute cutoff for the workout. If an athlete does not finish, their score will be total reps completed.
- There is no penalty for scaling double-unders to single-unders.
- Weight must be held overhead without touching head, trail leg must touch floor on each rep.
- A one minute penalty will be added for the two scaling options for the pull-ups after the workout is completed) Chin over bar with full extension at the bottom of the rep is the standard.
- Athlete must re-establish vertical position with hands overhead for the top of the rep for the burpees. Chest to deck at the bottom of the rep.
- Kettlebell must overhead with arms locked out at the top of the rep. No bent arms, no forward lean at top of rep.
- Knee and elbow lockout must be completed for shoulder-to-overhead to count. Reps can be split anyway as long as 10/arm is completed.

Heat 1 begins at 10:40
Heat 2 begins at 11:00
Heat 3 begins at 11:20
Heat 4 begins at 11:40

A1 – Bench Press 3×8+ (72.5%)
A2 – Pull-up 3×8+

5 Rounds for time of: (10 minute cap)
5 Box Jumps (30″/24″)
10 Ring Dips
15 Kettlebell Swings (1.5/1pood)

Post time to comments.
This time last year… Bryce wrote on Longevity.

Top Ten Things You Should Know About Karen
-Karen Cason

10) I´m a former long distance runner having completed half marathons in Miami, Nashville and Austin, the Chicago Marathon and the Bigfoot Olympic distance triathlon, which basically means when I started Crossfit 3 years ago, I was pretty bad at everything except the 5K.

9) I have a huge passion for all things music ­– I love festivals, concerts and I always have my ipod on.

8) I often get caught and made fun of for watching Crossfit-related videos at work.

7) I´ve been known to get my foot stuck in the fun wheel at numerous Crossfit social functions.

6) I am one of the biggest advocates of mobility work having rehabbed nagging glute and hip flexor injuries over the years (see number 10).

5) I am a huge believer in the Paleo diet lifestyle although I occasionally indulge in naughty foods.

4) I am sick at movie trivia – I can out 3-degrees-of-Kevin-Bacon anyone. And I love really bad horror movies.

3) I believe balance is the key to longevity in Crossfit. This means listening to your body! When you´re feeling good, challenge yourself to go heavier, faster or unbroken. When something feels off mentally or physically, take a break, and refocus your goals.

2) It took me almost 2 years to get a kipping pull-up and learn how to squat correctly. Actually very few movements in Crossfit have come easily for me. I can empathize with our members that walk into our gym with limited athletic backgrounds, because I´ve been there too.

1) I currently have the privilege to join the amazing coaching staff at Crossfit Chicago as an intern training to become an Assistant Coach. In three years I´ve been exposed to some amazing coaching and now have the fortunate opportunity to extend my experience to other members of our community. Crossfit has made me a healthier, happier, more grounded individual. Whether it be from a PR, fixing technique, surviving a brutal workout, or just laughing with friends, I always leave our box a better, stronger person than who walked in. My number one goal as a coach is to make you feel the same.

Rest day/make ups

This time last year… we welcomed Sara on to the staff.

CrossFit Chicago is pleased to announce our newest member of the month – Megan Rasmussen!

This month we mark a monumental occasion: the first CrossFit Chicago Member of the Month couple. Joining her husband BrettR, our December 2010 Member of the Month, MegRaz is our September 2012 Member of the Month! Our very first Women’s Only Member has a fiery competitive streak to her, but she’s all heart. Outside of taking care of a happy home that now includes newborn Robert, who makes a guest appearance in the video, MegRaz gives it all she’s got each and every time she’s at CrossFit Chicago. From making friendships at the gym to talking a little smack on the blog, she’s a big part of our community and we can’t wait to see her back at the box. Please congratulate her on being our newest member of the month and watch her interview to find about her first time stringing box jumps, living in a CrossFit family, and tips for women interested in CrossFit. Congrats MegRaz!

20:30 x 8 Handstand Push-ups

5 Rounds, each for time of:
1 Round Every 5 Minutes Complete:
10 Toes-to-Bar
15 Wall Balls (20/14)
400M Run

Post time to comments.
This time last year… we talked about our In-House Olympic Lifting Meet.

Men’s Throwdown
-Bryce Wood

Attention all CrossFit Chicago Men, this is your chance to show the results of your hard work and training at CFC. Any and all men are encouraged to participate. If you have not already contacted Bryce for your entry, please do so now! If you cannot participate in all 4 events, you are still welcome to participate, just contact Bryce for what events you’ll be able to attend.

We’ll have a casual hangout with BYO beverages and food afterwards for those who wish to relax after a hard days work.

Event #1
1 round of Fight Gone Bad (No scaling option)

1 min AMRAP wall ball – 20#
1 min AMRAP sumo deadlift high pull – 75#
1 min AMRAP box jump – 20″
1 min AMRAP push press – 75#
1 min AMRAP cals on rower

- Full squat depth must be achieved and part of the ball must touch the line for each rep to count. No scaling option.
- Both plates must touch the floor to start each rep, and bar must be at collarbone height with torso in vertical plane for Sumo Deadlift High Pull to count. No scaling option.
- Hips must open at some point above the box with foot parallel to the floor, and chest perpendicular to floor.
- Bar must be locked out overhead with knees and elbows locked out with the bar position directly overhead.
- Total calories for the row. Any technique is allowed
- Athlete has one minute to complete as many reps as possible at each station.
- Athlete’s score will be total reps completed

Heat 1 begins at 8:15
Heat 2 begins at 8:23
Heat 3 begins at 8:31
Heat 4 begins at 8:39

Event #2 (No scaling option)
400M Run

- Athlete runs 400M for time

Heat 1 begins at 9:00
Heat 2 begins at 9:05
Heat 3 begins at 9:10

Event #3
EMOM Ladder (Weights are 135/155/175/185/195/205/215/225/235/245)
Deadlift, Hang Clean, Shoulder to Overhead, Hang Clean, Shoulder to Overhead

- Complex must be completed without barbell touching the floor until 2nd Shoulder to Overhead is completed.
- Cleans can be power or squat.
- Shoulder to Overhead must be from front rack and any way is acceptable as long as bar is locked out.
- Athlete has 45 seconds to complete the complex. If not complete in 45 seconds, the rep will not be counted.
- If athlete fails a clean, he can attempt again as long as the bar doesn’t touch the ground.
- If the bar touches the ground, the athlete may complete an AMRAP burpee set to break any ties (ie 205# + 20 burpees). They must attempt a rep of the complex before beginning burpees.
- At the end of the 45 seconds, the athlete will move to the next bar.
- If an athlete completes all weights, their score will be final weight + burpees.

First athlete begins at 9:40

(Athletes score will determine order with lowest scoring athlete after first two events going first to athlete with best scoring position going last)

Event #4 (15 minute cutoff)
100 Double-Unders or 300 Single-Unders
50 Overhead Walking Lunge Steps (25#)
40 Pull-ups (Black Band + 1 minute/Gray Band + 2 minutes)
30 Burpees
20 Kettlebell Swings (1.5) (1 pood + 1 minute)
10 Kettlebell Shoulder-to-Overhead/Arm (1.5) (1 pood + 1 minute)

- There will be a 15 minute cutoff for the workout. If an athlete does not finish, their score will be total reps completed.
- There is no penalty for scaling double-unders to single-unders.
- Weight must be held overhead without touching head, trail leg must touch floor on each rep.
- A one minute penalty will be added for the two scaling options for the pull-ups after the workout is completed) Chin over bar with full extension at the bottom of the rep is the standard.
- Athlete must re-establish vertical position with hands overhead for the top of the rep for the burpees. Chest to deck at the bottom of the rep.
- Kettlebell must overhead with arms locked out at the top of the rep. No bent arms, no forward lean at top of rep.
- Knee and elbow lockout must be completed for shoulder-to-overhead to count. Reps can be split anyway as long as 10/arm is completed.

Heat 1 begins at 10:40
Heat 2 begins at 11:00
Heat 3 begins at 11:20
Heat 4 begins at 11:40

Jim is not impressed with JoeP’s squatting skills.

Back Squat 3×8+ (72.5%)

10 Rounds for time of: (15 minute cap)
3 Front Squats (185/135 or ~55% of 1RM Back Squat)
5 Chest-to-Bar Pull-ups
7 Burpees

Post time to comments.
This time last year… was a rest day but pictured Randy and Bryce at the MetroDash.

Recreational Sports
-Mathias Datzman

Greg Glassman, founder of CrossFit, once defined fitness in 100 words. The last six words of that definition are “regularly learn and play new sports.”

Sports, whether recreational or competitive in nature, give us a medium for testing our fitness, but also provide us with a fun social atmosphere. Recreational sports are a major part of my life and I believe CrossFit has made me better at them.

Since moving here in 2009, my life has revolved around recreational sports, and I have played in volleyball, softball, and flag football leagues every season; sometimes two or three times per season. Recreational sports are so much a part of my life that I have even scheduled my job around the leagues and game nights. Crazy, right?

Prior to joining CrossFit, I was an average athlete. I was in ok shape but not as athletic as I wanted. This past summer that all changed. I joined CrossFit in March 2012. Two months later back out on the softball diamond I had noticed significant changes in my athletic performance. I noticed I could run faster and longer without being winded. My batting had become more powerful and I was batting cleanup instead of the normal leadoff position. My teammates noticed and made numerous comments on how I had become much stronger and faster. It felt great to increase my athletic performance and get better at something I love to do. Without a doubt, CrossFit is the reason for my recreational sports success. Pick up that unused ball or bat; the benefits of CrossFit might surprise you.

Over the last couple of months, I have talked with some of you about playing in the recreational leagues and the possibility of creating some CFC teams. After talking with a few coaches these past couple of weeks, we have decided to create a CFC Team. We want to provide you with an opportunity to play for a CFC affiliate team in the local leagues. We would like to pull a roster together for a few of the fall leagues.

The first league is a men’s recreational basketball team scheduled to play in the CSSC league at Fitness Formula starting Oct. 1, 2012. Game times range from 7-10 pm.

The second league we hope to participate in would be the COED dodge ball league that begins on Friday Oct. 5, location Drucker Center. This league is also CSSC sponsored and is an 8v8 format. Each team must consist of four men and four women. Game times for this league are also 7-10 pm and just down the road from CFC.

If enough people express interest in these leagues we can always form more than one team to play. After enough people sign up I will register and pay for the team and let everyone know the cost and rules of the league. Please understand that these leagues run about 7-9 weeks long, and if you sign up your team expects and counts on you to play. If for some reason you cannot be there please let me or someone else on the team know as soon as possible so we can fill your spot.

If all goes well we will continue to create more teams to play in the winter leagues and in the larger more popular spring leagues. If you are interested in a league, please email me at medatzman@yahoo.com with the subject CFC Rec Team.

The leagues are always enjoyable and even if you would rather not play; stop at a game sometime and cheer on your fellow athletes. Hope to hear from you all. See you on the courts.

2 Position Snatch 1-1-1-1-1-1-1

As many rounds as possible in 8 minutes of:
5 Snatch Grip Deadlifts (135/95 or ~70% of 1RM Snatch)
3 Hang Power Snatch
30 Double-Unders

Post loads and time to comments.
This time last year… we featured a picture of ChrisS and his dad.

Your friendly Neighborhood CFC Coaches
-Val Ngai (or as Tom V calls me “the Warden”)

Hello!

Committed to ensuring safe, efficient and effective movements
Organized and on-time
Always on your side
Certified and experienced
Helping you get better and reach your goals

What is our job as coaches?
We are trained to ensure people learn and execute safe, efficient and effective movements. We are here to help each person improve and reach their goals, whatever they may be. We are committed to each person that walks into our box every day to provide knowledgeable instruction, positive encouragement and a successful experience.

Many of us coaches have lots of experience and can roll through classes fluidly. What may not be obvious to some members is just how much detail and thought we put into our classes. From warm-up, through skill work, into the Metcon and finishing with a cool down (time permitted), we have method behind our madness.

We put a lot of thought into our classes to ensure:

A good warm up so that everyone is sufficiently warm.
We pick target warm up exercises that prepare our participants for the exercises in the workout to ensure proper mobility, range of motion and safe technique.
We scrutinize and eyeball movements to not only ensure people are moving safely, but technically correctly. We look for gross and fine details for improvement in our participants.
Not only do we have to see and recognize tips to improve movement but we have to find the right cues for that specific person. The same cue will not work for everybody and we have to know which one to apply.
We have to be careful not to inundate people with tips thus over cueing / over correcting or else they walk away learning nothing.
We have to be sensitive and recognize when someone is getting frustrated and provide positive feedback and encouragement.
We have to consider the anatomical differences of people and how movements are affected.
We have to know about and consider injuries to provide proper modifications and a watchful eye.
We have to organize every class based on the number of participants, the equipment and space available for the WOD.
That we run the classes on time understanding that people have commitments and rely on proper time management.
That the experience is fun and engaging.
That we continue our education and keep up with exercise science. We have to constantly improve ourselves so we can be great for our participants.

This article was to inform our community of some of the responsibilities we coaches face and that we work very very hard. We have a big job and we take it seriously. We are here because we love what we do and we love who we do it for.

Just like we give you feedback, feel free to give us feedback. If we helped during class, give us a high five, a hug (not a sweaty one though) or a blog shoutout. If you were looking for more from us, talk to us or email to let us know what we can do better (maybe not on the blog though ☺).

Work hard. Stay tough. Never stop improving in every sense.

Rest day/make ups

Nevermind the giant piece of cake, remember we are featuring specialized rowing and yoga classes this weekend!!! See the scheduled for details.

Teams of Two: (One person working at a time)
400M Run
25 Push Press (95/65 or 65% of 1RM Press)
25 Hang Power Cleans (95/65)
25 Burpees
25 Pull-ups
400M Run

Post partner and time to comments.
This time last year… Erin posted a Tomato Cobbler.

Snatch Balance

5 Rounds for time of: (15 minute cap)
10 Wall Balls (20/14)
20 Russian Kettlebell Swings (2/1.5)
30 Double-Unders

Post time to comments.
This time last year… Zack talked about Meadow Haven Farms.

The MAGIC WOD – A Crossfit Charity Event benefiting Open Heart Magic!!!
-Gina Pelehac

Whether you’re a seasoned Crossfit veteran or want to try Crossfit out for the first time, come to this awesome charity WOD to sweat for a great cause!! Open Heart Magic is a not-for-profit organization that trains and places volunteer magicians in children’s hospitals, and all of the proceeds from this event will go directly to this amazing charity!!!

http://www.openheartmagic.org/

The MAGIC WOD
20min AMRAP:
6 Manmakers
200m Run
20 Sit-Ups

Details:
Heats will begin every 30min, but please arrive at least 15min early to warm-up, choose a weight, and learn technique. Please access the Google Doc below to sign-up for a heat, or email alamp13@gmail.com
Date: Saturday 9/22
Start time: 7:30am.
Minimum donation: $20

https://docs.google.com/spreadsheet/ccc?key=0AnZwvvzPuhOZdEF6b05WMExBMC1lLXpKN0ctWXZpNGc

Where: Cheetah Crossfit 1934 West North Ave. Chicago, IL

Why: A good friend of mine, Al(ison) Lampier is running the Chicago Marathon on October 7 for Open Heart Magic. This charity WOD is the result of her combining two things that that she enjoys…working out and raising money for amazing causes

And if you want to support the cause, but can’t come to the WOD, check out her donation page:
http://www.active.com/donate/milesformagic2012/magic-al