CrossFit Chicago

The annual forking of the cake from the center on out.

3-Stroke Max Wattage on C2

Then:
“Lynne”
5 Rounds for max reps of:
Bodyweight bench press
Pull ups
Post loads and reps to comments.
Compare to 25Jan12.

This time last year… we posted details for last year’s Anniversary Party.

Strength Cycle 1 Thoughts
-Jonny Vu

In a previous blog article (All You Can Eat), I mentioned that I’ve been a pretty skinny guy and only through CrossFit have I’ve been able to get stronger. However there’s a point that many of us get to with CrossFit where our strength and endurance numbers plateau and our gains are harder to come by. Last fall after 3 years of CrossFit, I realized that I wasn’t getting any better and I hadn’t set a personal record in quite some time. Even though coaches Rudy, Bryce, Glenn, and Alex do some smart programming at CrossFit Chicago, I wasn’t getting any better since the workouts are for the general population. CrossFit is a general broad based strength and conditioning, but it wasn’t the right program for me to meet my specific strength goals.

That’s when I began working with Coach Glenn on a Westside-like program to increase my strength. The program called for 4 days of strength workouts a week and no metabolic conditioning (metcon). After sticking with it for about 5 weeks, I became antsy and wanted to metcon again. I wasn’t committed and would take a class because I missed the camaraderie and that euphoric feeling we all get after pushing ourselves through a grueling workout. Simply put, working out alone wasn’t fun and reminded me of the days back at the globogym so I eventually dropped out and went back to CrossFit.

After the CrossFit Games Open, CrossFit Chicago rolled out a new strength program and many of us enrolled in it. This program was different and with so many of us committed to it, the community feeling was back in full effect. With a strict program of no CrossFit, some olympic lifting,and metcons, I knew I could succeed. After 4 weeks in the CrossFit Chicago Strength program of working out 5 days a week, taking 2 full rest days off a week and absolutely no CrossFit, I can say that I have gotten stronger. I had a chance to see my improvement during last week’s barbell complex (2 Deadlifts, 1 Power Clean, 2 Front Squats, and 2 Jerks) and I set a personal record on my power clean. My previous best was 185# and I set a new record at 201# and the coaches on hand said I could’ve easily done more. Considering those of us hadn’t done a heavy power clean in 4 weeks, a 16# PR doesn’t just happen in one session after 3 years of Olympic Lifting. It happened because I acknowledge that I had plateaued and that I needed to focus on a weakness (strength) to be a better athlete. The CrossFit Chicago Strength program is about to enter a new cycle and if you’ve been a member for a while and think you’ve plateaued, email Bryce to see if the program is right for you and your goals.

Rest day/Make ups

This time last year… Glenn wrote on Scaling for Success.

A week in review:
Happy 4 Year Anniversary CrossFit Chicago
What has CrossFit Chicago Done for You?
Chicago Iron Sports
Paleo Brownies
The Anniversary Workouts!
Old School Poem

Anniversary Party Workouts

Event 1 (9:30)
CrossFit Chicago Memorial Run (1.8 miles)
Starts outside the ramp on Willow
Run to Elston
Right on Elston
Right on Cortland
Right on Clybourn
Right on Wisconsin
Right on Marcey
Left on Cortland
Left on Elston
Left on Willow
Run back through ramp

Grab a piece of paper that signifies what place you finished.

Event 2 (Women’s Clean Gauntlet) (Starts @ 10:30)
Athlete gets 30 seconds to move to record a successful Clean
Athlete moves to next bar and every 30 seconds
Reverse starting order of Memorial Run Finish

1 – 55
2 – 65
3 – 75
4 – 85
5 – 95
6 – 105
7 – 115
8 – 125
9 – 135
10 – 145
11 – 155
12 – 165
13 – 175
14 – 185

Event 2.5 (Men’s Clean Gauntlet) (Starts @ 11:00)
Athlete gets 30 seconds to move to record a successful Clean
Athlete moves to next bar and every 30 seconds
Reverse starting order of Memorial Run Finish

1 – 95
2 – 115
3 – 135
4 – 155
5 – 165
6 – 175
7 – 185
8 – 195
9 – 205
10 – 215
11 – 225
12 – 235
13 – 245
14 – 255
15 – 265
16 – 275

Event 3 (Starts @ 11:45)

Teams of 4 (Can only compete with members of your school)
Each team of 4 must designate 1 person to complete one of the following workouts in order:
Annie (50-40-30-20-10 reps of: Double-Unders and Sit-ups)
Fran (21-15-9 reps of: Thrusters and Pull-ups (95/65) (no bands, teammates must assist)
Jeremy (21-15-9 reps of: Overhead Squats and Burpees (95/65)
Isabel Light (30 snatches) (95/65)
Each Athlete Must complete 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats) before beginning their workout.

Notes: Athlete 2 cannot advance until athlete 1 has completed all reps.

If scaling is needed, teams must trade-out weights during the workout. Team will get one men’s bar and one women’s bar. 30 second penalty for every 10 pounds scaled prior to the start of the workout.

For teams of 3 or less, each person must complete 1 section solo, and then the team may complete the final workouts as a group.

Old School!
-Eileen Craddock-Richardson

We of the Old School do not long, for things of old that don’t belong:
Of tiny workout spaces and pathetic workout “Grace’s”,
Of swinging pull-up bars and running dodging cars,
Of hallway double unders and sweat angel making wonders,
Of single bathroom stalls and facial plant wall balls,
Of crowded class fought wods and Tabata squatting quads,
Of sidewalk bruising lunges and bad form squatting plunges,
Of a$$ to a$$ deadlifting and chalk dust ever drifting,
Of locked hallway doors and abdo damaged cores,
Of parking nightmare feats and spotting Skinny Pete!

Those days are gone, we have moved on, at times we reminisce,
Great friends who’ve left, our body’s heft, and PRs make the list.
So to our past, those memories last, some things we’re sure to miss,
Not climbing stairs, but warm up pairs, and white towel sweated bliss!

To you who joined, in later days, some truth it must be told,
We paved the way, for you today, indeed our ranks were bold.
So Middle School, or New School peeps, who’ve joined our seasoned group,
It can’t be said, there’s any dread, with those who’ve joined our troupe.

So get your ass, to a crossfit class, make sure you know all faces,
Cause burpees will, strip you of gas, a challenge for all cases.
And so it goes, we got to four, a much loved celebration,
A time to sweat, a time to drink, a time for jubilation.

Put down your weights, put down your time and clean up all your spaces,
It’s time to toast, the ones we know, that put us through our paces.
As coaches go, we have the best, most certs and education,
They give their all, above the call, infused with dedication.

A tribute now, it’s fitting how, our leader had a mission,
Cause all that is, this CrossFit biz, was Rudy’s long held vision.
The will to compete, was not complete, until his family grew,
To Mandie, Jackson, Murph and clan, Tapallas we love you!

A1 – Overhead Squat 2-2-2-2-2
A2 – Seated Box Jump 1-1-1-1-1

B1 – Single Leg Squat 3-3-3
B2 – Single Leg Box Jump 3-3-3

This time last year… we gave a 3rd Anniversary Party Update!

The Anniversary Workouts!
-Bryce Wood

Here they are, your workouts for the CrossFit Chicago 4th Anniversary Party. I’ve talked to a lot of people who are on the fence as to whether or not they should do the workouts on Saturday, and even though we already have over 100 confirmed guests, I see no reason why we can’t have more. The workouts have been designed to be time efficient, and if any piece of you wants to come join for the workouts, YOU SHOULD! All strength participants are welcome as well!!

Any of you injured folks out there who want to help out, I could definitely use a couple of extra hands. Also, I’m looking for someone to set-up a good scoring system so we can quickly determine the leaders and winners. Please email me bryce@crossfitchicago.com if you’re interested in helping out.

Scoring
Your team average finish will be calculated at the end of each event where 1 point goes for first and 2 points goes for 2nd. This is set-up to balance out any scoring discrepancies based on participants for each team. If you are only able to make it for one or two events, we’ll balance out your team score based on that event.

Anniversary Party Workouts

Event 1 (9:30)
CrossFit Chicago Memorial Run (1.8 miles)
Starts outside the ramp on Willow
Run to Elston
Right on Elston
Right on Cortland
Right on Clybourn
Right on Wisconsin
Right on Marcey
Left on Cortland
Left on Elston
Left on Willow
Run back through ramp

Grab a piece of paper that signifies what place you finished.

Event 2 (Women’s Clean Gauntlet) (Starts @ 10:30)
Athlete gets 30 seconds to move to record a successful Clean
Athlete moves to next bar and every 30 seconds
Reverse starting order of Memorial Run Finish

1 – 55
2 – 65
3 – 75
4 – 85
5 – 95
6 – 105
7 – 115
8 – 125
9 – 135
10 – 145
11 – 155
12 – 165
13 – 175
14 – 185

Event 2.5 (Men’s Clean Gauntlet) (Starts @ 11:00)
Athlete gets 30 seconds to move to record a successful Clean
Athlete moves to next bar and every 30 seconds
Reverse starting order of Memorial Run Finish

1 – 95
2 – 115
3 – 135
4 – 155
5 – 165
6 – 175
7 – 185
8 – 195
9 – 205
10 – 215
11 – 225
12 – 235
13 – 245
14 – 255
15 – 265
16 – 275

Event 3 (Starts @ 11:45)

Teams of 4 (Can only compete with members of your school)
Each team of 4 must designate 1 person to complete one of the following workouts in order:
Annie (50-40-30-20-10 reps of: Double-Unders and Sit-ups)
Fran (21-15-9 reps of: Thrusters and Pull-ups (95/65) (no bands, teammates must assist)
Jeremy (21-15-9 reps of: Overhead Squats and Burpees (95/65)
Isabel Light (30 snatches) (95/65)
Each Athlete Must complete 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats) before beginning their workout.

Notes: Athlete 2 cannot advance until athlete 1 has completed all reps.

If scaling is needed, teams must trade-out weights during the workout. Team will get one men’s bar and one women’s bar. 30 second penalty for every 10 pounds scaled prior to the start of the workout.

For teams of 3 or less, each person must complete 1 section solo, and then the team may complete the final workouts as a group.

Rest day/Make ups

This time last year… Jonny wrote on the North Central CrossFit Regionals.

Paleo Brownies
-Erin O’Brien
Adapted from BakerGal Blog

1 cup raw honey
1 cup cocoa powder
1 cup almond butter
1 egg
2 teaspoons vanilla extract
½ teaspoon baking powder
½ teaspoon salt
½ teaspoon cinnamon

Preheat oven to 350F. Line an 8×8 baking pan with foil.

In a small sauce pan, heat the honey over low heat until it liquefies, but do not boil. Stir in the almond butter and vanilla extract to combine and remove from the heat.

In a bowl, add the cocoa powder, baking powder, salt and cinnamon and stir to combine completely. To this add the honey/almond butter mixture. Next add the egg and stir to combine all ingredients into a uniform batter.

Pour the batter into the lined baking pan. The brownie batter will be fairly thick, so use a rubber spatula to spread it evenly in the pan. Bake the brownies until cooked through – approximately 25-30 minutes. The brownies are cooked through when a toothpick inserted in the center comes out clean. Remove the brownies from the pan and allow to cool before cutting into desired serving size. Enjoy!

25-20-15-10-5 reps of:
Pull-ups
Wall Balls (20/14)
MB Sit-Ups
Burpees

This time last year… Rudy wrote an article on how to Get Injured!

Chicago Iron Sports
-Ben Llames

With the intramural throwdown coming up, I can’t help but get wrapped up in the nostalgia of the old school days when CrossFit Chicago was Chicago Iron Sports. I’m not just talking about the stuff you’ve read about in the blog like the stairwell that made a WOD like Helen infinitely more fun, or the limited hours for heavy lifting that accommodated the dining hours of the restaurant underneath us. I’m talking about the first unofficial CF Kids class which was just a black mat that my nephew slept on while Marissa and I worked out. The original website that was all black, very barebones and had a lot of links to content that was from other sites.

Of course, you take the bad with the good; and I’ve always seen a lot of good here. Back then I remembered the good as having a string of drop-ins (including from abroad) that got their first muscle-up at our box. The good was having Rudy coach every single class I was in, tearing apart all of my movements, screaming in my ear to ‘keep moving’ or ‘quit staring at the f@%ing bar.’ I remember making my first big PR’s and noticing physical changes. I think of how I started understanding the function of having fellow athletes around; not only for the cheering and support, but for the capacity to be able to chase someone, and then the impact of the times when I was the one being chased. Then I saw the good in the community growing and more lives changing. I remember the bowling social where half the gym was able to fit into 5 or 6 lanes; and now, we have events that bring in over a hundred participants.

So you middle and new schoolers really don’t fully know how good you’ve got it now. You’ve got all the amenities of 4 times more space and equipment, showers, turf, and speakers that weren’t meant for a desktop computer; but among all of these things, two key elements have survived all of the changes and, in fact, cultivated CFC’s growth. One is the programming. As you know, we have a staff that has laid a foundation of certifications and degrees and accreditations and is always seeking to absorb more knowledge and experience. All of this manifests itself into quality in programming and coaching. The other element is the strength in our community. We’re all here for the same fundamental reasons, and we ultimately play a part in each other’s health and fitness. It’s natural for us to gravitate towards each other socially. So continue to post and talk on the blog, continue introducing yourselves to the new folks, and continue to get involved with our events and socials. In fact, make sure you pencil in the Anniversary party this Saturday, even it’s just to stop by. It always holds special historical meaning to us, and hopefully down the road, you’ll feel the same way.

“Helen”
3 rounds for time of:
400m run
21 Kettlebell swings (1.5/1 pood)
12 Pullups

Compare to 30Jun10.

This time last year… was a rest day but we posted a great picture of Fish just staring at Kurt in a world of pain.

What Has CrossFit Chicago Done for You?
-Rudy Tapalla

A couple of weeks ago on two separate occasions I caught up with some members to talk. Of course we talked about how “fun” the workout was but then we started on a conversation about how drastically things have changed from when they first started. These moments make me appreciate the hard work that all the coaches and I put in from day to day along side of the members. Nobody has the exact same story but the theme seemed very similar. I tried a lot of things that didn’t work. I originally thought I wanted “X” (weight-loss, muscle gain…) when I started CrossFit, but it seems now there are many things like performance, health, strength… that are now so much more important to me. That is a profound statement to me so are other things that I’ve heard, “CrossFit has actually changed my view on life and overcoming challenges isn’t so hard any more” and “I never thought I’d have fun getting in shape”. The quotes that I could put up are endless but all so very personal and meaningful.

I am asking the community for a favor.

Please share your story with us. It’s been right under 4 years since we have updated our testimonials page. You’ll notice the majority of them are coaches. SHARE YOUR STORY WITH THE COMMUNITY. Whether it is a short/long, funny/sad… please take time to share it with us. If you’d like to share a before and after picture that would be great! Please send it to me in any form email me, post it to the comments of this section, write it on a napkin and hand it to me if need be.

Whatever your story is, we want to hear it!!!

5 Rounds for max load of:
2 Deadlift
1 Power Clean
2 Front Squat
2 Jerks

Complete 100 single-unders between each round

Happy 4 Year Anniversary CrossFit Chicago!!!
-Kelly Johnson

We’ve come a long way since Rudy first opened the doors so it’s time to crack a few beers, lift a few barbells and party together. And demolish a huge cake of course! This Saturday, May 5th (cinco de mayo!!) we are having an all day CFC anniversary celebration! First we are kicking things off with our Old/Middle/New School throwdown. There will be three WOD’s that will be announced later this week.

Forget which group you belong to? Check out these photos and dates that represent each school:

This time last year… We posted heats for 11.6!

Old School – You joined when we were at the Clybourn space (3/2008 – 2/14/2010)

Middle School – You joined when we moved to Willow space (2/15/2010 – 09/30/2011)

New School – You joined when we opened up the new space (10/1/2011 – Present)

Immediately following the throwdown, we will be having a BBQ at the gym complete with a massive and delicious pig roast. We’ll also have all other fixings such as burgers, hot dogs and snacks. Feel free to bring more food, beverages or other paleo and/or faileo favorites. (Sweet Mandy B’s anyone?) Please invite family and friends to join us in celebrating as well!

Later in the night we will be meeting up at a local bar, Northside located at 1635 North Damen Avenue, to continue with the festivities. Yes, this is where things can get a big sloppy… and awesome. It’s going to be epic. To help plan, here’s a schedule for the day:

9:30am-12:30pm – Old/Middle/New School Throwdown
12:30pm- 3:00pm – Stink and Drink BBQ
9:00pm-12:00am – Northside Bar

Rest day/Make ups

This time last year… Anthony Recapped 11.5 and we featured our interview with Ben Hollingshaus.

A week in review:
Band Up!
Bench Press Execution
Using Your Abs
Anniversary Party
Support Our Veterans!

In teams of 4. Preferably 2 guys and 2 gals.
20 Burpees to open (one at a time, every one does 20 burpees)
Everyone takes a knee at 1st station until last one finishes burpees
30 Wallballs 20/14, 30 20″ Box jumps, 30 KB swings 1.5/1, 300m Row (kneel when done and wait for teammates to complete their section, then rotate)
When everyone has completed each station:
30 Deadlifts 185/115 (men first, then strip weight to adjust to women’s weight)

Post questions and times to comments.

This time last year… Erin wrote an article introducing Mondvol Catering!