Windy City CrossFit | Chicago, IL

7/9/09

Back Squat 75% x 3 x 5 (75% x 3 reps x 5 sets)

"What we do upon some great occasion will depend on what we already are; and what we are will be the result of previous years of self-discipline."
- H.P. Liddon

Great Read
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*One of our own (Zeke) is in the hospital.  If you get a chance, please send some well-wishes via the comments section - I have a feeling he's checking the website.  If you would like to call, information below.  Get well soon Zeke!

Zeke Kelp-Lenane
Northwestern Hospital
251 East Huron
Chicago, IL 60611
Room 1002
Phone: 312.371.2568

7/8/09

3 rounds for time:
400m run
21 KB swings, 24kg (16kg)
12 HSPU

"You will never find time for anything. If you want time you must make it."
- Charles Buxton

The Truth About Eggs
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Good luck in Dallas Noah (aka "Turtle")...we'll miss you bud.

Results (AM Session):

Tommy              12:21
Matthew            13:39
Josue                 12:54
Nathan               12:54 - row
Jacob                 16:12 - 32kg
J. Rich               12:23
Bina                   12:02
Garcia                13:31 - row
Melissa               17:21
Therese              11:11
Leslie                 16:02
Pat                     12:57
Lori G.                15:56
Jane S.                16:53
JJ                       12:40
Bullet                  16:50
Lauren                 13:57 - row
Jay                      12:58
Bruce                   12:26

7/7/09

Overhead Squat 80% x 3 x 3 (80% x 3 reps x 3 sets)

"Real difficulties can be overcome, it is only the imaginary ones that are unconquerable."
- Theodore N. Vail

What You Don't Know...
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*Deep Breaths all - CrossFit HQ made a mistake when they listed the competing Affiliate teams at this weekend's CrossFit Games.  Got word last night - WCCF is in.

Lots of Texans in the box these days - big thanks to Marc (CrossFit El Paso ) and Victoria (CrossFit Dallas Central ) for stopping by yesterday.

Results (AM Session):

Jacob               175
Lamb                105
Tommy               35
Matthew            55
Susan                 55
Lisa                   15
Coop                  15
Bina                   45
Melissa               55
Poper                 35
Chris W.             105
Leslie                 55
Pat                     105
Colleran              85
Maurice               35
Bremner              15
J. Marcis             125

7/6/09

3 rounds for time:
800m run
20 pull-ups
10 box jumps, 24"

"The same man cannot be skilled in everything; each has his special excellence."
- Euripides

The Relentless Sabertooth - How To Combat The Stress Of Modern Life
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A big thank you to Mo (pictured) and Drew for hosting a great 4th of July party! - Good Times were had!

Results (AM Session):

Jacob                16:00
Kim H.               18:39
Josue                 16:49
Jerry                 23:40
Bina                   21:28
Heath                 18:55
Matthew             19:40
J. Rich                22:19
T-Bone                25:04
Victoria               17:30
Andres                20:44
Poper                  21:30
Pat                     16:22
Lisa                     18:28 - 2 rounds
Coop                   15:59 - 2 rounds
Chris W.               20:25 - row
Jane S.                22:31 - row
Peyton                 20:43
Marc                    15:03
Lori G.                 15:42
Petro                   17:44
Goggles                23:32
JJ                        22:28
Jay                      25:43
Butch                   16:28
Hilary                   19:44
Tom L.                 18:25
Coco                    22:09
Lauren                 24:29

Results (PM Session):

J. Marcis               14:47 - CTB
Val2                      18:05
Bridgid                  18:05
Karen                    17:36
BC                         16:30
KG                        20:31
Dan W.                  22:15
Edwin                    20:18
Colleran                18:26
Brenda                   23:49
Dan T.                    17:07 - CTB
Tatts                      16:04
Gina                       6:12 - 1 round
Corey                     16:45 - CTB
Slosher                   16:31
Bill                         17:29
Jason                     20:30 - CTB
Miles                      17:58
Schmiggy                19:59
Ocho                       18:15 - CTB
Shannon                  20:35
Bremner                  10:25 - 2 rounds
Kirk                         17:19
Katie                       18:19
Kolb                        18:24
Dingo                      20:41
Doobie                     21:54
Kyle                        14:19 - CTB
Lloyd                       20:05
Newman                  15:38 - CTB
Fleer                       21:21
Jess                         23:27
Kathy                       19:55
Sarah L.                   16:40 - 2 rounds
Jeneral                    20:10
Drew                       19:23
Alycia                      24:39
Norma                     9:10 - 1 round
Kelly                        25:04
Wrench                    21:56 - row
Mitch                       20:46
Meagles                   23:18 - CTB
Mo                           23:29
Matlas                      15:17 - CTB
Yaz                          24:14
Daniel                      23:26
Michelle                   20:15
Ashley                      23:42
Maggy                      23:26
K.                            19:50
Nathan                     17:35 - row
Steve B.                    17:07
Sherry                      22:25
KP                            27:28
Laney                       19:31
Kevin                        25:03
Therese                    19:04
Steve D.                    19:05
Tennessee                 17:36
Max                           22:22
Tita                           22:38

7/5/09

REST DAY / MAKE-UP WOD / SKILL WORK

"Courage is the greatest of all the virtues.  Because if you haven't courage, you may not have an opportunity to use any of the others."
- Samuel Johnson

The Definitive Guide To Low Level Aerobic Activity
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*Reminder: WCCF is closed today

Apollo Creed...uh, I mean Dole...mid 4th of July workout

7/4/09

TEAM WORKOUT - for time:
400m run
100 pull-ups
100 push-ups
400m run
100 flutter kicks
100 squats
400m run

*each team member must complete all reps

"All problems become smaller if you don't dodge them, but confront them."
- William F. Halsey

Interview With An Exuberant Animal
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*Reminder: WCCF will be closed tomorrow, July 5th - no Kids classes, no "open gym"

Results:

Team 1:
Harmon
Jacob
25:33

Team 2:
Throttle
Dan W.
31:30

Team 3:
Matthew
Tommy
34:01

Team 4:
Dole
Alwan
27:43

Team 5:
Lamb
Pat
Drew
28:55

Team 6:
Bina
Mo
34:19

Team 7:
Leslie
Lisa
36:08

Team 8:
Corey
J. Marcis
22:15

Team 9:
Tatts
Jason
Tyler
29:54

Team 10:
Nate
Brent
Miles
31:52

Team 11:
Jess
Tita
Georgia
32:32

Team 12:
Brenda
Fleer
38:53

Team 13:
Bobby
Neal
26:37 - 1/2 reps

Team 14:
Joel
Tennessee
32:00

Team 15:
Bullet
Leo
Butch
30:41

Team 16:
Therese
K
Kim H.
29:45

Team 17:
Kristine
Katrina
Jenny
42:00

Team 18:
Tom L.
Rocky
35:00

7/3/09

Front Squat x 10 x 3 @ 80% (10 sets/3 reps)
*If you do not know your 80% weight, estimate.

"Do whatever you do intensely."
- Robert Henri

How Do I Know If I'm Sensitive To Grains?

Congrats Brenda - you made it the whole 3 miles!

7/2/09

For time:
3 mile run

"To accept whatever comes, regardless of the conseequences, is to be unafraid."
- John Cage

New CrossLit Book Review

Post Workout Nutrition - High or Low Carb?
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Results (AM Session):

Matthew                 23:00
Kim H.                    24:25
Meagles                  22:30
Zeke                       21:33 - row
Emily                      22:09
Bridgid                    24:32
Bina                        23:51
T-Bone                    33:33 - row/run
Monahan                 30:01
Poper                      32:00
Melissa                    14:41 - 1 mile
Leslie                      32:00
Jennifer                  25:07
Phil                         19:55 - 2 miles
Cam                        25:55

7/1/09

6 rounds for time:
5 power clean & jerk, 135lb (85lb)
100m sprint

"It is our duty as men and women to proceed as though limits to our abilities do not exist."
- Pierre Teilhard de Chardin

*Holiday Weekend Hours - we are open Saturday for all classes (9am, 10am, 11am).  We will be closed Sunday - no Kids class, no Open Gym

The True Nature Philosophy
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New Athlete of the Month

And finally...  WCCF presents "Mornings With BC"

Results (AM Session):

Matthew                 12:32
Jacob                      7:25
Bullet                      8:56
Emily                       8:29
Jeremy                    8:01
Josue                       7:25
Colleran                   8:44
Dee                          10:42
Garcia                      10:59
T-Bone                      9:48
Mary                        14:38
Poper                        9:04
Anne                        11:23
Maggy                      10:40
Pat                          12:19
Lori G.                     9:18
Lauren                      8:46
Leslie                       9:49
JJ                            12:25
Coop                         6:32
Lisa                           6:32
Muggs                       9:01
Melissa                      13:29
Coco                         10:44
Jodi                          11:28

6/30/01

Deadlift 3-3-3
*400m run immediately following each work set

"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
- Carlos Castaneda

Another Primitive Approach To Fitness
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Lots of action in the box last night!

Results (AM Session):

Matthew                     125, 125, 145
Jacob                         295, 325, 335
Zeke                           295, 295, 315
D. Russell                   245, 265, 285
J. Rich                       255, 255, 255
Bina                           145, 155, 155
JimR                          295, 325, 345
Muggs                        335, 365, 405
Steve B.                     335, 365, 365
Bridgid                       125, 125, 135
Miles                          225, 235, 235
Jane S.                       125, 125, 125
Jay                            250, 300, 310
JJ                              155, 155, 155
Lisa                            75, 75, 75
Coop                           75, 75, 75
Lauren                        135, 135, 135
Jodi                            75, 75, 75
Tatts                           250, 250, 250
Jeff                            185, 185, 185