Windy City CrossFit | Chicago, IL

2/12/12

REST / MAKE-UP / SKILL WORK

"No one can whistle a symphony.  It takes a whole orchestra to play it."
- H.E. Luccock

Muscle and Cancer
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2/11/12

TEAM WORKOUT:
hang power clean: work to a heavy triple quickly - 10 minutes
+
for time:
7 rounds

5 deadlift, 275lb/185lb
5 box jump, 20"
+
4k row relay

"The nice thing about teamwork is that you always have others on your side."
- Margaret Carty

Tooth Decay Reversal Diet
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2/10/12

waiter walk: 30 seconds/side x 3; rest 60 seconds b/t sides
+
on the minute for 8 minutes:
2 muscle-up
+
100 sit-up

*sub for muscle-up x 2: 5 pull-up/5 dip or 5 ring row/5 push-up

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"The way a team plays as a whole determines its success.  You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime."
- Babe Ruth

Change
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2/9/12

REST / MAKE-UP / SKILL WORK

"Remember upon the conduct of each depends the fate of all."
- Alexander the Great

What Doctors Can Learn From Musicians
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WCCF Mobility & Movement Series - starts 2/16!