Windy City CrossFit | Chicago, IL

10/31/08

100 DAY BURPEE CHALLENGE - DAY 96

4 rounds for time:
10 vertical jumps
10 push-ups
10 sit-ups

"I don't know the key to success, but the key to failure is trying to please everybody."
- Bill Cosby

10/30/08

100 DAY BURPEE CHALLENGE - DAY 95

10 rounds for time:
10 squats
10 push-ups
10 sit-ups

"The toughest thing about success is that you've got to keep on being a success.  Talent is only a starting point in anything.  You've got to keep working that talent."
- Irving Berlin

** MOVING DAY - Reminder - WCCF will be closed today and tomorrow as we move into our new space.  For those of you who have offered to help, we will begin loading up the truck at 8am; however, we will be back and forth all day.  Call if you have any questions (773.895.1378). 

** We will re-open on Saturday (normal workout times) at 4115 N. Ravenswood.  I want to thank each and everyone of you for helping to make the past year so much fun - we're off to bigger and better things.  See all of you at the new gym!

And then there were two...  Steve B. and Bruce - the last two athletes to get a workout in at the old box.

10/29/08

100 DAY BURPEE CHALLENGE - DAY 94

Tabata Rowing x 12
20 seconds on, 10 seconds off

score is total meters rowed

then...

Skill work on Rings

- work on your ring dips, muscle-ups, support holds, inverted pull-ups, ring body rows, etc...

"Tough times do not last.  Tough people do."
- Robert H. Schuller

Results (AM Session):

Whitey                 1276

Brady                   1248

Nadine                 1068

Andy                    1272

Tony                    1210

Garrick                 1175

J.J.                      1255

Leslie                   1009

Steve D.                1322

Jill                       1100

Hilary                   1034

Pat                       1323

Dingo                    1450

Kim H.                  1197

Dawn                    1112

Julie S.                  976

Charlie                  1160

Results (PM Session):

Tatts                      1324

Joe                        1537

Newman                1308

Corey                    1455

Greg                      1526

Karen                    1230

Jane                      1041

Colleen                  1140

Julie K.                  1149

Adam                     1247

Monahan                1338

Shawn                   1122

Jamie                    1113

Matlas                   1365

Antonio                 1437

Kathy                    1023

Schmiggy               1371

Chris G.                 1293

Dage                     1531

Huddy                   1378

Coco                     1151

George                  1336

Doogie                   1379

Steve B.                1306

Bruce                    1362

I pulled the below pictures and words from CrossFit Endurance ; however, I found it extremely interesting and wanted to share.  Take a look...makes you wonder...

This man is 35... World Class Runner (current world Record holder in Marathon)

Eva (World Class Olympic Skier, CrossFitter) is older than he by a bit... Why does he look like he could be old enough to be her father?

.

She is 46... Greatest Female Triathlete

She is 46... Long time Ultramarathon Runner

Eva is no more than 3 years younger than both women! Does this look the way it should?

10/28/08

100 DAY BURPEE CHALLENGE - DAY 93

Deadlift 3-3-3

Deadlift 12-9-6 (rest 1 minute between sets - keep the same weight throughout)

then...

For time: 10-8-6-4-2

KB clean & jerk

pull-ups

"It's always too soon to quit."
- Norman Vincent Peale

Results (AM Session):

K.                    165                  115                  6:56 - 12kg (KB snatch)

Zeke                265                  205                  7:41 - 16kg, jump

Doogie             315                  205                  6:45 - 16kg

Dee                 225                  185                  5:50 - 16kg

Heath              275                  225                  5:24 - 16kg

Sean                305                  215                  4:56 - 16kg - CTB

Hilary              105                   85                   7:29 - 10lb - ROM

Therese            155                 125                  7:17 - 12kg

Jill                   155                  125                  8:36 - 12kg - CTB

Steve D.           275                  185                  6:51 - 16kg

J. Marcis          295                  205                   4:23 - 16kg - CTB

Peyton              145                 115                   6:58 - 12kg

Meme                75                    55

Bruce               225                 225                    5:24 - 16kg

Vicki                 145                 125                    14:01 - 12kg (1 arm swing and C&J)

Jane S.              145                 115                   6:51 - 12kg (1 arm swing), jump

Lorrie                125                  95

Sheila               125                   95                     4:30 - 12kg (1 arm swing), jump

Kim H.              145                  105                    5:06 - 10lb, jump

Jim R.       345, 345, 345-f         195                   4:59 - 16kg - CTB

Dingo        435, 385, 385            275                   5:52 - 16kg

Pat                  195                   150                    5:23 - 16kg

Results (PM Session):

Ed                   185                   135                     7:55 - 12kg

Butch               255                   165                    6:48 - 16kg

Steve B.           325                   225                     4:36 - 16kg

Newman           245                  185                     6:00 - 16kg - CTB

Kaz                   235                  165                     5:52 - 16kg - CTB

Nick         375, 385, 385            225                     7:26 - 16kg

Corey               345                   225                     7:48 - 24kg

Regs                 280                   205                     5:15 - 24kg - CTB

T.J.                  315                   225                     6:08 - 24kg - CTB

Greg                315                   225                     6:45 - 24kg - CTB

Karen               125                  105                      6:25 - 12kg

Kathy               85                     75                       8:15 - 12kg

Matlas              315                   225

Cal                   265                   205                      6:51 - 24kg - CTB

Jane                105                    95                        5:44 - 12kg (1 arm swing), jump

Julie K.            115                    95                        8:04 - 12kg, band

Cam           175, 195, 195           135                       6:08 - 16kg

Adam               245                    175                       6:13 - 16kg

Stacey              95                      75                        3:37 - 12kg (2 arm swings), jump

Dage                465                    275                       5:48 - 24kg

Antonio            275                   205                       6:22 - 16kg

Paul                 225                    175                       7:04 - 12kg

Will                  385                    275                       5:53 - 24kg

BC                   365                    245                        7:01 - 24kg - CTB

George             225                    175                        7:54 - 16kg

10/27/08

100 DAY BURPEE CHALLENGE - DAY 92

Back Squat 5-5-5

then...

4 rounds for time:

10 medicine ball cleans

10 ring dips

"Try and fail, but don't fail to try."
- Stephen Kaggwa

**We will be closed this Thursday and Friday as we move into our new space.  We will re-open for normal Saturday morning workouts.  If you would like to help, we would love to have you on Thursday and Friday - the more the merrier.  Just let me know...

Results (AM Session):

Zeke                200                 9:50 - jump - ROM

D. Russell         145                 8:29 - jump

Susan               100                 6:58 - jump

Hilary               70                   8:47 - jump

Jill                   105                  8:15 - ROM

J. Marcis          200

Sean           260, 260 x 2, 255 x 4

Lauren            135                   5:00 - jump

Kim            75 x 1, 70, 70         5:40 - jump

Vicki               115                    6:19 - band

Ana                 60                      5:49 - jump

Michelle          80                      5:30 - jump

Pat                 170                     4:43 - ROM

Peyton            100                     5:53 - jump

Kim H.            85                       5:39 - jump

Jim R.            225                      4:43 - jump

Shawn             80                      4:33 - jump

Jamie             105                     5:06 - jump

Meme             45

Results (PM Session):

Dwight                                      8:09 - ROM

Charlie           95                       5:57  - push-up sub for ring dips

Dingo             315                      4:36 - jump

Corey             235                      4:25

Regs       255, 255, 255 x 4          4:17

Butch             200                       6:05

Newman         200                      8:09

Cam                145                      5:10 - jump

Bruce              200                      4:36 - ROM

Nate               175                       6:53 - ROM

Nick                285                       4:23 - ROM

Schmiggy         205                       5:36 - ROM

Karen               95                        6:04 - band

Jane                95                        5:22 - jump

T.J.                  255                       3:55

Greg                255                      11:21

Bryan       115, 115, 145                7:05 - ROM

Matlas             255                        5:16 - 25 push-ups/round

Colleen            95                         4:20 - jump

Joel                235                         5:30

Joe                 255                         5:43

Foto               115                          8:44 - jump

Dage        275, 285, 285                 5:34

Ferrari            210                         6:17

Tatts               165                         5:51 - ROM

Julie K.            95                          8:38 - band - ROM

Doogie            255                         6:07 - ROM

Will                 285                         4:15

Matt                225                         12:01 - ROM

Chris G.           205                          8:10 - ROM

Paul         165, 185, 185                  6:25 - jump

Beef                150                          8:27 - band

Jeneral             95                           4:54 - jump

K.                     95                           4:54 - jump

Meagles           110                           4:22 - jump

Whitey       95, 135, 135                    5:59 - jump

Huddy              185                           5:27

Cal         255 x 4, 235 x 1                   3:55

10/26/08

100 DAY BURPEE CHALLENGE - DAY 91

REST DAY

"Chest to Deck"

10/25/08

100 DAY BURPEE CHALLENGE - DAY 90

TEAM WORKOUT - FOR TIME:

4K row - team relay

Then,  as a team, complete...

200 box jumps (team determines height)
200 push-ups
200 pull-ups
200 sit-ups

Honorary WCCF members Destiny and Sheena's garage gym - Fargo, ND

10/24/08

100 DAY BURPEE CHALLENGE - DAY 89

Shoulder Press 5-5-5

Shoulder Press 10-7-4 (rest 1 minute between each set)

then...

"Helen"
3 rounds for time:
400 meter run
21 KB swings, 24kg (16kg)
12 pull-ups

**With the weather not cooperating today, we may have to sub 400m row for the run - looks like rain all day.

"To persevere, trusting in what hopes he has, is courage.  The coward despairs."
- Euripides

Results (AM Session):

Doogie                145              115               11:26 - row

Zeke                    85                75                12:06 - row, 16kg, jump

Nicole                  60                50                13:30 - row

Susan                  55                 45                15:12 - row, jump

Leslie                  50                 45                12:42 - 12kg, band

Lauren                75                 60                

Jane S.               50                  45                17:05 - row, 12kg, jump

J. Marcis            120                 90

Shawn                 55                 45                11:25 - 12kg, band

Jamie                 65                  50                11:41 - jump

Pat                      95                 85                 10:11

Tatts                  105                95                  12:54 - CTB

Kim               55, 50, 50           45 (pp)           13:55 - 12kg, jump

Bruce                 105              105 (10-5-4)      11:45

Joel                   135               115                 

Vicki                  60                  45                   13:32 - band

Kim H.                55                 45                    10:50 - 12kg, jump

Sean                  105                95      

Dingo                 125                115

Team Workout - "Fat Helen"

5 rounds for time:

400 meter run

21 KB swings, 24kg (16kg)

12 pull-ups

Lauren

J. Marcis - CTB

Sean - CTB

Joel

Dingo - 1 full, 4 jump

Corey

20:02

Results (PM Session):

Schmiggy           130               100               13:45 - jump

Cam         115 x 4, 105, 105     75                10:41 - 16kg

Butch                 115               85                 10:47

Jon Von              165               115               10:58 - row (ROM)

Enders                135               105               9:38

Kaz                     115               75                10:46

Steve B.              135              115                10:05

George                 95               65

Liz                       25                15

Matlas      135, 145, 145 x 4      115               8:54 - 400m run, box jump, v-ups

T.J.                    125                95                 9:23 - CTB

Antonio     95, 95 x 3, 95 x 2      65               12:27

Greg                  125                 95                 9:30

Shannon              45                 45                11:57

Therese               65                 65                 14:13

Regs                   135                115                 8:18

Newman             115                95                 8:55

Jane S. - 135lb Deadlift

10/23/08

100 DAY BURPEE CHALLENGE - DAY 88

Front Squat 5-5-5 (same weight all 3 sets)

then...

3 rounds for time:

10 pull-ups

10 hang power cleans, 95lb (65lb)

10 push-jerks, 95lb (65lb)

"Some men succeed by what they know; some by what they do; and a few by what they are."
- Elbert Hubbard

Results (AM Session):

Zeke                155                6:34 - jump, 75lb

Brady               185                5:35

Nadine              75                 12:38 - band

Doogie              225                6:25

Susan                80                  8:49 - jump, 45lb

Heath               155                 5:19

Jill                    95                  8:56 - CTB

Leslie                65                  7:02 - band, 45lb

Kim                   65                  6:50 - jump, 45lb

Michelle            75                   7:24 - band, 45lb

Ana                   55                   6:13 - jump, 45lb

Jane S.              55

Therese             85                  10:04 - 55lb HPC, 65lb PJ

Lorrie                60

Sheila                60

Sean                 235                  4:12 - CTB

Lauren              115                  7:08 - CTB

J. Marcis           170                  8:39 - muscle-up sub for pull-ups 

Results (PM Session):

Dingo                205                  4:39 - ROM

Corey                185                  4:22

J.J.                   115                  4:28 - jump, 75lb - 2 rounds

Steve B.            185                   4:35

Ed                     115                   7:45 - 75lb

Joe             205, 205, 205 x 2      4:40

Joel                  185                    4:18

Tatts                  135                   5:48 - CTB

K.O.                  115                    3:50 - jump, 45lb - 2 rounds

Jamie                80                      8:06 - jump

Newman            185                    7:42 - CTB

Nick             255 x 3, 235, 225     4:54

Greg                 205                     4:46 - CTB

T.J.             205, 195, 195             3:54 - CTB

Bruce                165                     8:18

BC                     215                     5:28 - CTB

Dage                 215                      4:39

Ferrari              185                      5:40 - CTB

Regs                  185                      2:51 - CTB

Kyle           175, 175, 175 x 3         6:51 - CTB

Chris G.     175, 175, 175 x 4          6:16 - full and jump

Meagles            100                       8:16

George             135                       7:27 - 75lb

Paul                  95                        7:50 - ROM

WCCF Women's Track Team??? - from left (Kathy, Leslie, Vicki, Hilary, Jill) after yesterday's 200 meter runs

10/22/08

100 DAY BURPEE CHALLENGE - DAY 87

200 meter run x 6 (each for time)

then...

L-sit skill work

"Courage is to take hard knocks like a man when occasion calls."
- Plautus

Results (AM Session):

Brady           40.6, 40, 40.9, 39.6, 40.6, 40.6 - row

Nadine          47.3, 47.3, 49, 51.9, 52.4, 50.2 - row

Sarge             33, 34, 35, 36, 36, 36

Shannon         40, 39, 39, 40, 41, 41

Monahan         45, 39, 39, 39, 40, 42

Jill                  39, 39, 40, 36, 40, 38

Hilary              54, 49, 49, 50, 49, 47

Will                 34, 34, 36, 35, 36, 35

Pat                 34, 36, 35, 37, 40, 39

Tony               41, 40, 40, 41, 43, 42

J.J.                47, 46, 45, 44, 41, 39 - row

Kathy             40, 38, 40, 41, 40, 42

Vicki               39, 36, 38, 39, 38, 39

Leslie             42, 44, 46, 46, 47, 47

Results (PM Session):

Harmon          33, 33, 34, 39, 35, 35

Dingo             38, 39, 38, 40, 38, 38

Dwight           37, 37, DNF, 51, 42, 40

Matlas            35, 34, 35, 35, 35, 36

Joe                33, 34, 37, 37, 37, 38

Steve D.         37, 38, 40, 40, 40, 39

Nicole            36, 37, 42, 44, 45, 44

Kim H.           44, 46, 47, 47, 48, 47

Butch             35, 36, 36, 36, 37, 36

Corey             34, 34, 34, 34, 35, 34

Newman         40.1, 39.8, 39.0, 40.1, 39.9, 39.0 - row

BC                  36, 35, 35, 36, 36, 35

Kristen L.        45, 46, 45, 45, 45, 43

Colleen           37, 40, 42, 42, 42, 41

Bryan              38, 35, 38, 43, 38, 42

Dage               35.9, 34.9, 34.1, 33.8, 33.3, 32.8 - row

Adam              42, 41, 42, 43, 40, 40

Jon Von           58, 52, 49, 48, 47, 45

Dawn              50, 47, 47, 47, 46, 47

Meagles           39, 40, 38, 37, 37, 36

Antonio           41, 39, 40, 37, 39, 36

Dee                 37, 36, 36

Doogie             42, 39, 38, 33, 34, 32

Beth                58, 56, 56, 59, 51, 48 - row

Chris G.           35, 36, 39, 40, 41, 40