Windy City CrossFit | Chicago, IL

12/31/08

Max rounds in 20 minutes:
9 overhead walking lunge, 25lb (15lb)
6 handstand push-ups
3 muscle-ups

*If you cannot do a muscle-up, sub 3 pull-ups/3 dips per muscle-up

"Unless we give part of ourselves away, unless we can live with other people and understand them and help them, we are missing the most essential part of our own lives."
- Harold Taylor

**Reminder - AM hours only today.  We are closed New Year's Day and will re-open with normal hours on Friday January 2nd.

Who says tall guys can't Deadlift?

Another reason to Lift Weights

Exercise as Brain Food

4:30pm Crew in Action Yesterday

Results:

Jacob                    9 - wall (ROM), dip/pull-up sub

Andy                     8 - 20", dip/pull-up sub

Dana                     9 - wall (ROM), dip/pull-up sub

Huddy                   4 - wall (ROM), jumping

Whitey                  8 - wall (ROM), dip/pull-up sub

Doogie                  7 - wall, jump

John                     8 - wall (ROM) & 20", dip/pull-up sub

Peyton                  7 - band, dip/KB swing (16kg) sub

Nicole W.              6 - 20", dip/pull-up sub

Ed                        8 - 20", dip/KB swing (24kg) sub

Dan W.                 8 - 20", dip/pull-up sub

Jill                       9 - 25lb, wall (ROM), jumping

Shawn                  8 - 20", dip/pull-up sub

Tricia                   8 - 20", dip/KB swing (16kg) sub

Dingo                   5 - band, dip/KB swing (24kg) sub

Yasmin                 8 - 20", dip/pull-up sub

Pat                      9 - wall (ROM), dip/pull-up sub

Corey                  7 - wall (ROM)

Leslie                  7 - squats, 20", dip/pull-up sub

Greg                    8 - wall (ROM), jumping

Shannon               8 - wall (ROM), dip/pull-up sub

Erin                     7 - 20", dip/pull-up sub

Jamie                  8 - 20", dip/pull-up sub

Lindsay                8 - 20", dip/pull-up sub

Aaron                  14 - wall (ROM), dip/pull-up sub

J. Marcis              11 - wall

12/30/08

5 rounds for time:

20 box jumps, 24"

30 abmat or GHD sit-ups

10 deadlift, 250lb (180lb)

"The secret of success in life is for a man to be ready for his opportunity when it comes."
- Benjamin Disraeli

Pacing Strategies...Start Fast

Eat Well

Another reason to put down the Diet Coke

How low should you Squat?

Results (AM Session):

Jacob                17:10 - 205lb

Dingo                19:56 - 28"

Yasmin              20:44 - 12", 95lb

Zeke                 27:30 - 20", 225lb

Drew                 19:39 - 135lb - 3 rounds

Maureen            16:49 - 18", 95lb - 3 rounds

Heath                27:21 - 225lb

John                  26:39 - 185lb

Wally                 18:37 - 185lb

Dan W.               21:12 - 120lb

Bullet                21:53 - 120lb

Mary                  16:14 - 105lb

Colleen              14:30 - step-ups, 135lb

Therese             19:53 - 20", 120lb

Joel                   15:45

Huddy                21:48 - 225lb

Max                    21:59 - 20", 165lb

Greg                  12:44 - sub 24kg KB swings for box jumps - 3 rounds

Kathy                 20:24 - 95lb

Bryant                18:10 - 225lb

Matt B.               15:55

Aaron                 12:46 - 225lb

Team 1:
J. Marcis
Sean
15:04

Results (PM Session):

Matlas                12:05 - 20"

Corey                 15:09

Tricia                  16:12 - 95lb

Newman             16:20

Donna                 17:41 - 95lb

Butch                  16:54 - 225lb

Coco                   17:21 - 20", 95lb

Kevin                  21:06 - 20", 125lb

Jamie                 17:52 - 20", 95lb

Jason                  23:16

Ed                       22:18 - 20", 145lb

Nate                   30:47

Adam                  24:09 - 225lb

Krang                 21:10 - 165lb

Grapes               21:13 - 20", 95lb - 4 rounds

Full Throttle       23:39 - 12", 75lb

Lori                    20:58 - 115lb

Harmon              20:31 - 185lb

Sherry                21:35 - 12", 75lb

Cal                     25:36 - 225lb

Leo                    25:12 - 225lb

Team 2:

BC

T.J.

14:08

Team 3:

Dage

Nick

19:14

Team 4:

Hellyer

Kim H.

18:53 - 105lb

12/29/08

5 rounds for time:

10 thrusters, 95lb (65lb)

21 pull-ups

"Change is what people fear most."
- Fyodor Dostoyevsky

**A HUGE THANK YOU to Tatts, Lil' Joey, Corey, Regs, Lauren, Zeke, Joel, Max, Doogie, Jacob, Adam, Will, and Cal who came to help yesterday - the gym looks amazing!  Thanks also to Koltse and the Jeneral for providing bagels and fruit.

Don't Starve a Cold of Exercise

Fasting May Equal Calorie-Restricted Diets

Step Away from the Treadmill

Art Devany Interview

Results (AM Session):

Andy               19:35 - jump

Dingo              22:26 - sub 24kg KB swing for pull-ups on last round

Dana               18:16 - 55lb, jump

Yasmin            19:48 - 55lb, jump

John               14:45 - jump - 4 rounds

Wally              17:30 - 4 rounds

Jane S.           10:02 - 35lb, push press/no thruster
  
Hilary             28:49 - 50lb, band

Mary               15:33 - 55lb, band

Dan W.             20:29 - 75lb, jump

Pat                  18:06

Max                  18:33 - jump

Peyton              23:15 - 55lb

J. Marcis           14:36 - CTB

Sean                 18:54 - 105lb - CTB

Will                  19:58 - 115lb

Results (PM Session):

Nate                22:42

Corey              12:35

Jamie             11:52 - 55lb, jump

Shawn             13:16 - 55lb, band

Harmon           15:29

Jason              19:00

Ed                   17:55 - 75lb

Butch              12:28

Jill                  20:45 - CTB

T.J.                 11:18 - CTB

Tricia              17:27 - 55lb, band

Greg                15:39

Drew               13:50 - pvc, jump

Maureen          13:31 - pvc, jump

Zach                13:05

Foto                17:00 - 65lb, jump - 4 rounds

Cal                  14:25 - CTB

Nick                21:19 - CTB

Newman           15:56

Matlas              10:35

Mark                 23:41 - 75lb

Kim H.              14:41 - 55lb, band

Joel                  14:11

Dage                 15:16 - 1/2 pull-ups, 1/2 24kg KB swings

Adam                16:47

BC                    10:13

Mike F.              16:27 - 75lb, 16kg KB swings

Therese             24:15

Lori                   26:21

Donna               22:51 - band

Dee                   13:25

Kyle                  19:17

Nicole W.           26:08 - 55lb, band

Meagles             22:37

Bullet                19:05 - 85lb

Bryant               14:14

Matt                  17:59

Regs                   9:55 - CTB

Hellyer              17:01 - 65lb

Whitey               14:29

12/28/08

REST DAY

"Remember always that you have not only the right to be an individual, you have an obligation to be one."
- Eleanor Roosevelt

**Reminder - we'll be at the gym this morning around 10am to do some demolition.  We would love help if you're able.  All are welcome.

Leo after yesterday's WOD

12/27/08

Team Workout - For time: 21-15-9

Sumo deadlift high pull, 95lb (65lb)

Ring dips

Squat jumps

Push-ups

then...

4 rounds of 200m row (each team member rows 200m 4 separate times)

"Courage is more than standing for a firm conviction.  It includes the risk of questioning that conviction."
- Julian Weber Gordon

Wanted to share this email and photo that I recently got from one of our own - Ferrari.

I was just in a car accident where the car flipped over.  Thankfully - and miraculously - I am totally fine.  I attribute this to my Crossfit trained body.  Noone was hurt (I was alone in the car).

Just FYI - here are the pics of the car.

Seriously - at least 3 people independently said they thought crossfit helped save my life.  It was the first thing I thought: 'Man, my body really is more durable like I've been saying.'  Then my buddy Dane said something about xfit.  Then my friend Tim said it looks like it is turning me into Superman if I can survive that kind of a crash. 

So, who knows.  Maybe another reason people should do Crossfit....

Thanks for opening this gym.  Enjoy your holiday.

_______________________________________________________________________________

Ferrari - thank god you're ok.  Stay safe out there WCCF.

Results:

Team 1:
Pat
Dingo
Jason
Max
30:47

Team 2:
Erin
Yasmin
Kim H.
23:43

Team 3:
Maureen
Peyton
Hilary
28:35

Team 4:
Drew
Ed
24:24

Team 5:
Zack
Corey
Whitey
21:53

Team 6:
Zeke
Fuzz
Butch
26:26

Team 7:
Nicole W.
Jodi
Bina
25:56

Team 8:
Jill
Coco
Jeneral
Hellyer
32:54

Team 9:
Brent
Bullet
Dan W.
Leo
30:01

Team 10:
Cal
T.J.
Koltse
Matt
26:51

12/26/08

"The Bear"

7 sets of the sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

5 rounds

Rest between rounds as needed

"Perfection does not exist.  To understand this is the triumph of human intelligence; to expect to possess it is the most dangerous kind of madness."
- Alfred de Musset

What Happens to Your Body When...You Carb Binge?

More Reason to Avoid High Fructose Corn Syrup

Results (AM Session):

Maggy              55, 55, 55, 55, 65

Bina                 35, 35, 35, 40, 40

Jill                   55, 65, 70, 70, 70

Doogie             75, 95, 115, 125-f, 125

Dingo               75, 95, 115, 125, 125

Yasmin             35, 40, 40, 40, 45

Meagles           55, 65, 65, 65, 70

Pat                  65, 75, 80, 85, 90

Results (PM Session):

Kevin               65, 65, 65, 65, 65

Matt                65, 75, 95, 105, 125

Peyton             55, 60, 60, 65, 70

Dan W.             65, 75, 80, 80, 80

Matlas              95, 100, 105, 110, 125-f

Jason               65, 75, 80, 80, 80

Huddy              75, 75, 85, 95, 100-f

Full Throttle     35, 45, 45, 45, 55

Sherry               35, 45, 45, 35, 45

Zeke                75, 85, 95, 95, 100

Joel                 75, 95, 105, 135-f, 165-f

Leo                  75, 85, 95, 105, 115

Zack                75, 95, 115, 135, 165

Cal                  95, 105, 115, 135, 145

12/25/08

For time:
200 push-ups

"Happiness depends upon ourselves."
- Aristotle

**Merry Christmas and Happy Holidays to the entire WCCF community - what a great year it has been.  Looking forward to training with all of you in '09! 

**Reminder - we will be meeting at the gym this Sunday 12/28 between 10-10:30am to begin demolition for opening up our space even more.  We would love your help.  All are welcome.

12/24/08

12 Days of Christmas - WOD courtesy of CF Santa Cruz
1-Bodyweight Clean and Jerk
2-Bodyweight Deadlifts
3-Burpees
4-Pull Ups
5-Box Jumps, 24"
6-Wall Balls, 20lb (14lb)
7-Kettlebell Swings, 24kg (16kg)
8-Jumping Dips
9-Push Ups
10-Hip Extensions
11-GHD or Abmat Sit Ups
12-Bodyweight Front Squats

**In this workout you start with 1 clean & jerk, then 2 deadlifts and 1 clean & jerk, then 3 burpees, 2 deadlifts and 1 clean & jerk, etc, etc...

"Decide which is the line of conduct that presents the fewest drawbacks and then follow it out as being the best one, because one never finds anything perfectly pure and unmixed, or exempt from danger."
- Niccolo Machiavelli

Top 10 reasons not to run marathons
Brian Mackenzie on shoe technology
Bad Cholesterol or Bad Science?

 

Results:

Kim H.             31:15 - 75lb, band, knees

Schmiggy         41:55 - 135lb, jump

Dee                  41:52 - 165lb

Leo                   40:40 - 135lb

Jack                 30:17 - 135lb

Whitey              26:02 - 95lb - CTB

Dingo                38:11 - 185lb

Doogie              41:05 - 200lb - As Rx'd

Therese             33:07 - 75lb

Zeke                  41:56 - 105lb, jump, 20", 40lb KB

Max                   39:29 - 135lb, jump

Vicki                  31:59 - 75lb

Krang                36:13 - 95lb, 16kg

Jeneral              31:48 - 65lb, 20", knees

Koltse                41:15 - 160lb - CTB - As Rx'd

Will                    40:54 - 205lb

Nicole W.            32:42 - 35lb, band, 20", knees

Dan W.               38:55 - 95lb

Cal                     27:24 - 165lb - CTB

Corey                 27:45 - 165lb

J. Marcis             25:35 - 135lb - CTB - As Rx'd

12/23/08

5 rounds for time of:

10 barbell squat clean-to-thrusters, 75 lbs (55 lbs) 
15 pushups
20 situps

"The way to develop self-confidence is to do the thing you fear, and get a record of successful experiences behind you."
- William Jennings Bryan

**Holiday Hours**

• Christmas Eve - AM hours only
  

• Christmas Day - closed

• New Years Eve - AM hours only

• New Years Day - closed
  
  Stamina has replaced oxidative training (Video)
  Muscling Away Cancer
  

Results (AM Session):

Zeke                23:05 - knees

Dingo               16:24 - 95lb

Yasmin             25:58 - knees

Dee                  15:39

Bina                 13:11 - 35lb, knees - 3 rounds

Heath               15:00

Dana                27:12 - knees

Jill                   20:53

Hilary               22:47 - 50lb, knees

Max                  22:09

Nicole W.          23:15 - knees

Corey                13:20 - 95lb

Peyton              20:58

Cal                    14:37 - 95lb

Erin                  17:52 - 45lb, knees

Aaron                13:24

Dan W.              15:21

Results (PM Session):

Doogie              10:54

Wally                18:47

Kevin                12:15 - 2 rounds

Sherry               5:00 - 35lb - 2 rounds

Will                   15:17

Matt                 13:40

Whitey              11:51

Newman            14:45

Matlas               12:43 - 115lb - squat cleans only, no thruster

Jeneral              15:56 - knees

T.J.                    10:11 - 95lb

Kyle                  14:25

Bullet                19:39

Bruce                 18:15

Maggy                17:49

Jamie                14:27 - knees

Shawn               14:51 - knees

Kolb                  22:01

Jason                19:18

12/22/08

Power Clean 3-3-3-3-3

"Man's rise or fall, success or failure, happiness of unhappiness depends on his attitude ... a man's attitude will create the situation he imagines."
- James Lane Allen

CrossFit featured on MSN.com 

Results (AM Session):

Dana             45, 45, 75, 75, 80

Dingo            225, 225, 225, 225, 225

Yasmin          60, 60, 60, 65, 65

Bina              50, 50, 50, 50, 50

Jack              215, 215, 215, 215, 215

Pat               115, 120, 125, 130, 135 x 2

Peyton          85, 85, 85, 85, 85

Jane S.          45, 45, 45, 45, 45

Vicki             85, 85, 85, 90, 90

Karen           85, 95, 105, 105, 110

Eric              135, 145, 165, 165, 165

Nicole           45, 55, 65, 65, 65

Will              185, 185, 185, 185, 185

Aaron           135, 165, 165, 165, 165

Results (PM Session):

Corey            185, 185, 185, 185, 185

Matlas           165, 175, 185, 185, 190 x 2

Lori                75, 75, 75, 75, 75

Matt              185, 175, 175, 175, 175

Wally             135, 145, 145, 155, 155

Butch             135, 135, 145, 155, 155

Regs               195, 205, 215, 225, 225

Lauren            95, 105, 115, 125, 135

Hilary             60, 65, 65, 65, 65

Nick               205, 210, 205, 195, 205

Dan W.           125, 125, 125, 125, 125

Cal                 175 x 1, 165, 165, 175, 185 x 2

Max                135, 145 x 2, 145, 155, 165

Jill                 65, 75, 85, 90, 100

T.J.                165, 185, 195, 200, 210 x 2

Newman         115, 135, 155, 175-f, 165

Krang              75, 115, 125, 125, 130

Bruce              115, 135, 155, 175, 165

BC                  185, 195, 205, 215, 235 x 2

Doogie            185, 195, 205, 215, 235-f

Maggy              65, 75, 85, 90, 90

Hellyer            65, 75, 85, 90, 90

Jamie              65, 75, 85, 90, 90

Jon Von           205, 210, 215, 220-f, 195

Bullet              125, 125, 125, 125, 125

Steve B.           155, 175, 175, 185, 195

Leo                  135, 155, 175, 195, 205 x 2

K.                    75, 75, 80, 80, 85 x 1