10-10-10
Friday 30Jul10
** BBQ WITH ATLAS **
Our friends over at Atlas CrossFit will be here tomorrow at 1pm for a WOD and BBQ. We really hope you can make it. As always, we'll have burgers, beers, and bags and Bryce is going to cook up a fun WOD for all of us. You are more than welcome to bring anything, but know that Atlas is on a Paleo challenge at the moment. Don't take it personally if they don't touch what you brought, it just means more banana pudding for us. Make sure you clear your Saturday to welcome our friends from the Atlas and to strengthen the Chicago CrossFit community. Shoot Jonny an email (jonny@crossfitchicago.com) if you have any questions.
Additionally, CrossFit Chicago West Loop will be closed tomorrow for the BBQ with Atlas CrossFit. All West Loop members are welcome to attend the morning classes at the Lincoln Park location and the BBQ. Any visit tomorrow will not count towards your weekly allotment.
Peter and Scott on their first round of Super Helen
Reg - Front Squat 5-5-5
Adv - Overhead Squat 5-5-5
Then, for time (12 min cap)
10 rounds of:
10 Box Jumps
10 Sumo Deadlift High Pull (75/55 or 35% of 1RM Clean)
Post WOD - 2 minute handstand hold
Post loads, time and progress to comments
Posted by Rudy Tapalla
Mango Coconut Ice Cream
Thursday 29Jul10
Derek will not be holding a 5am class this morning. Sleep in!
** BBQ WITH ATLAS **
Our friends over at Atlas CrossFit will be here on Saturday at 1pm for a WOD and BBQ. We really hope you can make it. As always, we'll have burgers, beers, and bags and Bryce is going to cook up a fun WOD for all of us. You are more than welcome to bring anything, but know that Atlas is on a Paleo challenge at the moment. Don't take it personally if they don't touch what you brought, it just means more banana pudding for us. Make sure you clear your Saturday to welcome our friends from the Atlas and to strengthen the Chicago CrossFit community. Shoot Jonny an email (jonny@crossfitchicago.com) if you have any questions.
Additionally, CrossFit Chicago West Loop will be closed on Saturday, July 31st for the BBQ with Atlas CrossFit. All West Loop members are welcome to attend the morning classes at the Lincoln Park location and the BBQ. Any visit on Saturday will not count towards your weekly allotment.
Rest Day
Mango Coconut Ice Cream
2 very ripe mangoes
1/2 cup coconut milk
Juice from 1 lime
Special equipment: Ice cream maker
Peel the mangos and cut into chunks. Place chunks into a food processor or blender and puree until completely smooth. (Alternatively, you could purchase mango puree.) To the mango puree, add the coconut milk and lime juice and stir to combine. Taste mixture and adjust flavors as necessary. Chill mixture in the refrigerator for at least one hour. Remove from refrigerator and process mixture in your ice cream maker. Enjoy!
Posted by Rudy Tapalla
Super Helen
Wednesday 28Jul10
** BBQ WITH ATLAS **
Our friends over at Atlas CrossFit will be here on Saturday at 1pm for a WOD and BBQ. We really hope you can make it. As always, we'll have burgers, beers, and bags and Bryce is going to cook up a fun WOD for all of us. You are more than welcome to bring anything, but know that Atlas is on a Paleo challenge at the moment. Don't take it personally if they don't touch what you brought, it just means more banana pudding for us. Make sure you clear your Saturday to welcome our friends from the Atlas and to strengthen the Chicago CrossFit community. Shoot Jonny an email (jonny@crossfitchicago.com) if you have any questions.
Additionally, CrossFit Chicago West Loop will be closed on Saturday, July 31st for the BBQ with Atlas CrossFit. All West Loop members are welcome to attend the morning classes at the Lincoln Park location and the BBQ. Any visit on Saturday will not count towards your weekly allotment.
Rudy on the coaching staff for a Level 1 at CrossFit Arlington Heights over this past weekend
Reg/Adv - 20 Tire Flips
Then, for time (30 min cap)
1200M Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-ups
800M Run
42 Kettlebell Swings
24 Pull-ups
400M Run
21 Kettlebell Swings
12 Pull-ups
Post WOD - 3 x 10 Glute-Ham Raises
Post progress and times to comments
Posted by Rudy Tapalla
