CrossFit Chicago

Happy Halloween!

***Seminar Series will be held at 6pm today (due to Halloween)! Jonny will go over proper squat mobility and the foundation of the squat.***

Every minute on the minute for 12 Minutes of:
1 Clean and Jerk (~85% of 1RM)

As many reps as possible in 6 minutes of:
10-8-6-4-2 Reps of: (15 Burpee Penalty for all drops before set is completed)
Front Squat (155/105 or 45% of Back Squat)
Push Press

Post loads and reps to comments.
This time last year… Jonny was talking about A Silver Lining.

Achilles Tendinopathy
-Dr. Tim Marando

ACHILLES TENDINOPATHY
The Achilles tendon is the largest and strongest tendon in the lower body. Located in the back of the lower leg it connects the powerful calf muscles to the heel bone. Achilles tendinopathy is the inflammation and gradual degeneration of the Achilles tendon that results in damage to the collagen. Damage to the collagen increases the development of tissue adhesions and scar tissue formation, which may limit muscle, tendon and joint mobility. Tendinopathy can develop gradually over time or immediately, due to a one-time trauma. Achilles tendinopathy should not be left untreated as tendons and ligaments have low metabolic rates and poor circulation which contribute to slow healing, potential tearing and lengthy recovery.

WHAT CAUSES ACHILLES TENDINOPATHY?
There are several contributing factors that cause Achilles tendinopathy. The most general cause is physiological demands placed on the tendon exceeding its capabilities:
Activities that involve sudden starts and stops or repetitive jumping (i.e basketball, running)
A sudden increase in activity level
Decreased recovery time between exercise sessions
Training on changing surfaces (i.e. running on trails vs. concrete sidewalks)
Poor footwear selection (i.e. high heels, sandals)
Over-pronation of the foot (when the feet roll inward too much)
Limited ankle range of motion
Calf muscle weakness and inflexibility

SIGNS AND SYMPTOMS
The symptoms of Achilles tendinopathy usually develop over time, however in some cases they can be a direct result of trauma to the Achilles tendon. Repetitive stress on an already torn Achilles tendon may lead to a complete tear. Signs of Achilles tendinopathy include:
Pain and stiffness in the back of the lower leg just above the heel during or after exercise
Swelling and redness over the Achilles tendon
Tenderness with palpation along the inside/outside of the Achilles tendon
Reduced strength and mobility in the lower leg
Severe pain in the morning

SELF MANAGEMENT
There are several ways that you can prevent the development or recurrence of Achilles tendinopathy including:
Post activity foam rolling or trigger point ball therapy through the calf, glutes, hamstrings and quads
Wear appropriate footwear with heel support
Avoid activities that place a constant strain on the Achilles
Eccentric stretching and warm-up prior to activity
Eccentric heel drops
Theraband resistance pointing the foot downwards

MANAGEMENT
Consultation with a healthcare professional is recommended. It might be necessary to modify or minimize the activity that causes pain. Your healthcare professional may recommend any of the following treatment regimens to rehabilitate the tendon and increase its capabilities:
Modify activity that reduce stress on the tendon (i.e. cycle, elliptical machine, swimming)
Active Release Techniques© (ART) and/or Graston Technique© to help elongate the tissue and breakdown any scar tissue or adhesion formation
Functional Rehabilitation to strengthen the kinetic chain
Joint mobilization to improve ankle and tarsal (bones of the foot) mobility
Gait analysis and gait training
Passive modalities (i.e. low volt therapy, ultrasound)
Wear appropriate footwear
Heel lifts inserted in the shoes
Foot orthotics (over the counter or custom)
Night splints/Kinesio Taping©

You may find that resting from activity may decrease the pain, however when you return to activity the pain remains unchanged. This is due to adhesion formation and/or shortening of the tissues that never changed.
The intent of this article is to provide a brief overview of Achilles tendinopathy. In no way does it describe all causes or treatment options or intended for self-diagnosis. If you are questioning your pain please follow-up with a licensed health care provider.

Muscle-Ups x 15 or Strict Pull-ups x 30

5 Rounds for time of: (14 min cap)
25 Double-Unders
10 Toes-to-Bar
25 Double-Under
10 Handstand Push-ups
Post time to comments.
This time last year… there were a couple with a Halloween… hangover.

Acupuncture
-Greer Nesbitt

What: ‘Community Style’ acupuncture available on a weekly basis at CrossFit Chicago for all members to include acupuncture, electrical stimulation, cupping and gua sha techniques as appropriate.

There will be a short intake questionnaire and intake form before the 1st appointment.
Greer Nesbitt, L.Ac. is an IL licensed acupuncturist and herbalist with Personal Liabilility Insurance through the American Acupuncture Council.

Cost: $25/per person cash, check ,credit card

When: start date: Monday November 5th at 5 pm-7pm

ACUPUNCTURE
Acupuncture is a natural, holistic treatment modality in which thin, sterile needles are inserted into the body via the skin to stimulate acupuncture points. The area of acupuncture needle insertion is not confined to any body area — the entire body may be needled, including the scalp, hands and ears. Upon needle insertion, sensations vary from patient to patient and can include a feeling of heaviness, pressure, warmth, itching, electrical impulse, or stinging. Minimal bleeding upon removal of a needle is normal, and bruising can sometimes occur after acupuncture. It is very important to remain still without moving while the acupuncture needles are in to avoid pain, or a broken or bent needle. Sometimes dizziness, lightheadedness, chills, fainting, nausea, or sweating can occur before, during or after an acupuncture treatment. It is advisable to eat a light meal before treatment. BRUISING MAY OCCUR with my acupuncture treatment.

It is advised to remain still without moving while the acupuncture needles are in my body to avoid pain, or a bent or broken needle.

Feeling dizzy, lightheaded, or nauseous may occur before, during or after treatment and I can tell my practitioner if I feel ill or uncomfortable in any way before, during, or after treatment.

ACCESSORY TECHNIQUES

ELECTRICAL STIMULATION
‘E-stim’ may be applied to decrease pain and further stimulate the effect of acupuncture needles. The clamps are attached directly to the needles. Patients will feel a painless electrical tingling. The level of intensity is controlled by the patient, and should always be comfortable and never painful. *It is not advised to perform e-stim to any patient with metal in their body.

MOXABUSTION (MOXA)
Moxa is mugwort herb (artemisia vulgaris) that is a very fragrant, spongy herb used to facilitate many different types of healing. It penetrates the body to strongly warm the area treated. Moxa can be burned through a ‘moxa stick’ that is lit and burned away from the skin, or it can be placed on top of a needle, or burned on a slice of ginger, garlic or a pile of salt. Patients will feel a pleasant heat sensation that penetrates deep into the skin. The temperature felt by the patient should never be felt as hot or burning. Blistering may occur if the heat of the moxa smoke or herb burns the skin.

FIRE CUPPING:
Cupping is a therapeutic method that uses glass cups to suction the skin. The oxygen inside of a glass cup or cups is burned out with a lit, alcohol soaked cotton ball, and then the glass cup is placed on the skin, creating a vacuum which raises the skin up like a small bubble. Swelling and/or circular red or purple marks usually appear after cupping and may last several days or weeks. Cupping is either stationary or moving. Moving cupping uses oil or lotion as a lubricant. Sometimes ‘bleeding cupping’ may be appropriate in which a lancet punctures the skin, and then a glass cup is placed over the pin-pricked area to pull out ‘dirty’ or stagnant blood.
Cupping may leave swelling or red/purple bruise-like circular marks on my skin which may last several days to weeks. If I cannot have circular discoloration on my skin for any reason I will inform my practitioner prior to cupping.

GUA SHA
Gua Sha is a healing technique that scrapes lubricated skin with a smooth surface tool, such as a ceramic spoon or jade blade. The red petechiae or ‘sha’ is the desired affect. Raising ‘sha’ removes blood stagantion and releases the exterior layer of pathogen. After gua sha it is important to keep the treated area covered with clothing or a scarf.
Gua sha will leave red markings on my skin that may last a few days to weeks.

***DON’T FORGET NUTRITIONAL/LIFESTYLE CHALLENGE MEETINGS TODAY!***

Max Rep Back Squat (Athletes Choice of: 120% of Bodyweight/100% of Bodyweight/80% of Bodyweight)

For Time: (18 min cutoff)
30-20-10 Reps of:
Box Jumps (24″/20″)
Kettlebell Swings (1.5/1)
Burpees

Post loads, reps, and time to comments.
This time last year… was our Halloween Party.

Voting Day 2012
-Jonny Vu

CrossFit Chicago Athletes, it’s that time of the year again. Voting Day! Competitor Magazine has opened up voting for the Best of 2012 and we´re in contention for the Best CrossFit Gym in the Midwest. The 2012 Best of Competitor list features the best stores, shops, and practitioners in the area. There are a lot of great facilities out there and we´re happy you´ve chosen CrossFit Chicago as your gym. Help us win this honor by voting for CrossFit Chicago as the repeat champion. It would mean a lot to the staff and coaches here.

Our friends at Physicians Plus are also up for an award, Chicago´s Best Sports Rehabilitation center, and as many CrossFitters know, Dr. Paul and Dr. Tim Marando truly do provide the best care possible for our sports rehabilitation needs. What you may not know is that they have also backed CrossFit Chicago activities with various sponsorships, donations, and time. They’ve helped out at the North Central Regionals, Barbells for Boobs, and other events to support the CrossFit community.

So click on the link and make sure to put “CrossFit Chicago” as the Best CrossFit Studio in Chicago and “Physicians Plus” as the Best Sports Rehabilitation center in the Midwest. http://running.competitor.com/best-of-2012

Firefighter Memorial Workout 2012
-Brian Clarke

On December 23, 2011, the CrossFit Chicago community joined first responders and military personnel from all around the Chicagoland area. The workout honored two fallen members of the Chicago Fire Department in the form of a partner WOD. It was a proud moment. As I looked across the room filled with friends and co-workers who had showed up and agreed to do a workout in memory of two men, most of whom they had never met. The idea was to repeat the same this year. Jonny set up the Facebook invite and within a couple of days almost 50 people agreed once again to give up their Friday afternoon to workout in memory of the CFD fallen.

 Within the last month, the Chicago Fire Department has lost two more members in the line of duty. On November 2, 2012 Capt. Herbie Johnson, a 32-year veteran firefighter, died when he was hit by a flashover of flames in a Gage Park house fire. Johnson is survived by his wife, Susan, a daughter and two sons. One son is in college and the other in the U.S. Marine Corps. Three brothers are Chicago police officers, a sister is a retired Chicago cop and another brother is a Chicago firefighter. On November 11, 2012 Firefighter Walter Patmon Jr. suffered a fatal heart attack in his firehouse after returning from a small kitchen fire. Patmon is survived by his wife Dianne and three daughters.


After hearing of the recent CFD losses, Rudy suggested that we include Capt. Johnson and FF Patmon in our tribute WOD, which means the December 21st event will change a bit. The WOD will be revamped and will be in memory of Chicago Fire Department members who have given their lives in the performance of their duties.


Ignite the Spirit, a charity that exclusively supports Chicago firefighters and paramedics, will be there collecting donations.

Last year´s event was a great time, and I think this year will be even better!

Memorial Shirts
-Jonny Vu

To help Ignite the Spirit, we’re producing a very limited edition Chicago Fire Department/CrossFit Chicago t-shirt. Printed on Next Level CVC (60 cotton/40 poly blend), the navy blue shirts will have the CFD scripted logo over the alarm numbers of “3-3-5″, which signifies that the company has returned home. Also, the Chicago Fire Department Emblem and the words “Duty – Pride – Tradition” will be printed on the shirt. All proceeds will benefit Ignite the Spirit and orders will be taken up to Monday at 9AM. If you’re interested, please send Jonny an email with your size (Men Sizes S-XXL) and how many shirts you would like. The shirts will be ready for the event and your account will be charged prior to the event.

Who is Chad Waterbury?
Chad Waterbury is a neurophysiologist and author whose unique training methods are used by a wide range of athletes, bodybuilders, figure models, and fitness enthusiasts of all ages and from all walks of life.

He was the director of strength and conditioning at the Rickson Gracie International Jiu Jitsu Center in West Los Angeles and now works with professional fighters, celebrities and non-athletes one-on-one. He contributes to many magazines such as Men’s Health, Men’s Fitness, Fight! and the T-Muscle bodybuilding Web site, and he’s the author of Huge in a Hurry and Muscle Revolution. He also lectures at fitness conferences and gives personal seminars on a limited basis.

Chad has a master’s degree in physiology from the University of Arizona, where his focus on the neurophysiology of human movement and performance led him to make radical changes in the way he trains competitive athletes as well as nonathletic clients. His workouts are now shorter and faster, producing superior results in strength, power, and muscular development, while at the same time inducing less fatigue and allowing for shorter recovery periods between workouts.

A native of Illinois, he currently lives in Santa Monica, California.

The Seminar schedule of events:
The two-day event has been sold out around the U.S. and Canada, and the National Strength and Conditioning Association (NSCA) has approved the event for 1.2 CEUs. Here’s a breakdown of December 15 and 16:

Saturday (December 15)
9am-9:30am: You’ll learn how to prepare for any strenuous workout by implementing a series of proprioceptive neuromuscular facilitation (PNF) drills, along with moves that will instantly boost strength and power by enhancing spinal stability. This is really cool stuff!

9:30am-11am: I will teach you how to properly perform, teach, and master the muslce-up. I’ll break down the muscle-up into its components and teach you the three exercises you should master before you can execute a perfect muscle-up. This section alone is worth the price of the seminar.

11am-12:30pm: You’ll learn how to properly perform, teach, and master the front and back lever. These two exercises are outstanding for upper body and core development. I’ll show you how to modify the moves so anyone from a beginner to the most advanced athlete will be challenged.

12:30-1:30pm: Lunch break

1:30-2pm: I’ll start the afternoon session by explaining how your nervous system works to build muscle, strength, and power. This short presentation will change the way you approach sets, reps, and exercise selection.

2-4pm: You’ll learn how to properly perform, teach, and master the handstand push-up and iron cross. These pure strength moves build muscle and strength like no other. I’ll teach you tricks to modify the moves so anyone can progress to the advanced version of both exercises.

4-4:30pm: An overview of the exercises you learned along with guidelines for programming them into you and your client’s training sessions.

4:30-5pm: We’ll finish with a Q&A with me so you can get any last burning questions answered.

Sunday (December 16)
9am-9:30am: Day 2 starts with more neuromuscular techniques to instantly boost your workout performance. You’ll learn how to dramatically increase strength and flexibility in less than two minutes.

9:30am-10:30am: I will teach you how to properly perform, teach, and master the deadlift. Exercise variations from beginner to advanced, along with programming for muscle, strength, and power will be detailed.

10:30am-11:30am: You’ll learn the most powerful body weight exercises to build muscle and boost explosive strength. I’ll teach you the progressions all the way up to a one-arm push-up, full pistol, high box jump, and one-arm pull-up. No matter your level, there will be something for you and your clients.

11:30-noon: Break

Noon-1pm: In this section you’ll learn how to quickly identify weak links in strength, mobility, and flexibility. I’ll show you corrective exercises for each imbalance.

1-1:30pm: We’ll finish the seminar with a Q&A where I’ll cover any exercise, test, or programming question you might have. I will make sure this will be the best investment you ever made.

S E M I N A R   D E T A I L S

When: December 15 (9am-5pm) & December 16 (9am-1:30pm)

Where: Crossfit Chicago, 1444 W. Willow (rear unit), Chicago IL 60642  phone: 773-281-0411

Price: Regular price is $479 per person, Early-bird discount is $379 thru December 1.

Confirmation: When you sign up you’ll receive an email from us to confirm your spot.

Important: This is an event with very limited spots, so sign up today!

Regular $479  Today $379

Click here to register!

Rest day/Make ups
This time last year… Bryce wrote on What to Drink?

A week in review:
Seminar Series
A Large Heartfelt Thank You!
Don’t be that Guy! Part 1
Trick or Treat
Event Reminders!
See-You-Later (Chris and Katie)

A sad see-you-later to the Regets as they move out to the burbs. We’ll miss you guys!

Teams of 2 complete:
5 Rounds of:
5 Pull-ups/Person
10 Burpee Box Jumps/Person (20″/14″) (Alternating)
400M Run

Post time and partner to comments.
This time last year… we announced the paleo teams and Kurt did a video on the Stretch Series 3.

Rowing Program 2.0
-Sarah Cornish

During the fall rowing cycle people not only got fitter and faster, they eliminated rowing from their “suck lists.” The first 30 minutes of the first class had an incredible learning curve. We had to work through some hang ups, but generally speaking the improvement in form was awesome….in just one class!

This weekend, December 15th and 16th, I’ll be hosting another seminar. Saturday, 9am-10am &10am-11am, and Sunday 10am-11am. The game plan is to do some drills and steady state work. Nothing too crazy – unless that’s you’re style. Just some quality time with me and the machine. With the CIRC just around the corner, we’ll have another rowing training cycle coming up. If you’re going to be participating, this would be a great opportunity to get a head start on training. Even if you don’t compete, this will be incredibly helpful during these winter months as you spend more time on the erg. If these times don’t work for you and you plan on competing, email me and we’ll try to set something up. Email the time slot you want to attend: sarah@crossfitchicago.com

Clean 1RM

10 Rounds for time of:
2 Power Clean (205/155 or 75% of 1RM Clean)
2 Front Squats
30 Double-Unders
Post loads and time to comments.

This time last year… Rudy gave The Secret to a successful Paleo Challenge.

Halloween Party Reminder

Tomorrow marks our 4th annual CrossFit Chicago Halloween Party. We invite you and your guests to come by the Tripoli Tap (1147 W. Armitage) between 9pm and midnight for some drinks and fun! We’ll have wristband drink packages available and a cash bar. Please come dressed to impress in your best costume and extra points will be awarded to those that dress like Bryce. Even if you can only make it for 10 minutes, we’ll love for you to stop by. Make sure to take plenty of photos and post them on Facebook as we’re going to award prizes to the best individual and best team costumes.

Nutrition & Lifestyle Challenge Reminder

When does it start? Challenge begins Monday 10/29.

When are the meetings? Meetings times for the day are at 5:30, 8:30, 11:30, 5:00, and 6:30. They will last roughly 30 minutes.

How do I get my bodyfat% tested? Bryce will be here from 5:30am to 8:15pm on Monday. Men wear t-shirt and shorts, women wear a sports tank and shorts. Tests take roughly 5-10 minutes and need to be done before you workout. You’ll need to give an exact bodyweight prior to getting your BF% tested. We are just going to be first come first serve for the tests. If you are not available on Monday 10/29, email Bryce.

What are the workouts? Check the blog Sunday night! There are two components to the workout for testing purposes.

How do I pay? We will charge your account upon entry.

Who is my team coach? We’ll send you your team coach on Tuesday next week.

How do I track info? We will have booklets for you to write your daily progress or for this challenge, we are offering something new to help members better track their nutrition, workouts and overall progress, while also staying connected with other challenge participants and their coach. Each member will receive access to their own personalized website/blog (with its own domain name) that has been customized to make it as easy as possible to track daily nutrition, water intake, sleep, workouts and more. You´ll be able to input all of your daily meals (the site is preloaded with common paleo foods, but you´ll also be able to add custom items), keep track of PRs and record your WODs, then monitor your progress with auto-generated charts and graphs. And, if you choose to make your site public, you´ll be able to share those results with other challenge participants and check in on their progress as well. Email jimfriend15@gmail.com if interested.

Get your bowl on!

Rest day/make ups
This time last year… was the kick off date for the Paleo Challenge.

Trick-or-Treat!
-Eileen Craddock-Richardson

“Halloween, Halloween, broomstick riders, mice and bats. Halloween, Halloween, mummies, goblins, scary cats. Halloween, Halloween, zombies, ghosts and fun sized snacks!”
Sometimes the scariest part of Halloween can be the amount of candy that children get and eat during treat-or-treating. To ensure a safe and healthy Halloween for kids, here are some tips for parents:

Give children a healthy snack before they go trick-or-treating so that they’ll be less tempted to eat their candy as they go door-to-door. Preferably something paleo that will fill them up. Make sure your children understand that they can’t eat any of their candy until you check to make sure it is safe.

Allow your children to pick out a few of their favorite “snack sized” or one serving size treats to have right after trick-or-treating.

Keep their candy stored out of sight and allow them only one to two pieces as a “special” treat. We often talk about “sometimes” food at our CFC Kid’s classes and Halloween candy is definitely considered a “sometimes” food to be had on special occasions or special holidays.

Barter with them by trading a toy or extra allowance for your children’s candy. But once they hand it over, don’t you be tempted to eat their treats either!

If they are young enough tell them the “Candy Fairy” will substitute a toy for the candy if they leave it out overnight for a different kind of treat.

Another tactic is to have them perform a “trick” such as a certain number of burpees for every piece of candy they consume. Make it challenging for them and the reward of a piece of candy will be that much sweeter.

Be a role model by consuming Halloween treats in moderation yourself or not at all. Remember, the next paleo challenge begins the following day so why not start off on the right foot by forgoing the treats all together.

Make sure you give away all your candy that you have waiting by the door for trick-or-treaters. It will make it less tempting for you and your kids to want to nosh on the left overs if there aren’t any left.

Let caregivers such as grandparents, babysitters, au pairs, etc. know the rules you have established on candy for your kids.
This will prevent children from getting mixed messages from adults who dole out the sweets.

Think about giving out non-food treats such as stickers, toys, temporary tattoos, bubbles, small games or colored pencils instead.

If you do give out candy, choose bite-sized ones individually wrapped portions. Hand out dark chocolate (it has antioxidants and most kids don’t really like it) or kid size mini portions in individual bags rather than the up sized or SUPER sized versions.

Remember, it is important that you don’t deny your child the opportunity to trick-or-treat or to have some of the loot. Have fun and be safe this Halloween! MEOW!!