Windy City CrossFit | Chicago, IL

4/30/09

"JT"
For time: 21-15-9
Handstand Push-ups
Ring Dips
Push-ups

"The method of the enterprising is to plan with audacity and execute with vigor."
- Christian Bovee

Brain Juice?

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Please welcome Anne to the morning crew - Kickin' butt and takin' names every Monday, Wednesday and Friday

Results (AM Session):

QB Rob              10:35
Andy D.             14:13
Brady                12:18
Nadine              17:15
Jack                  18:03
D. Russell          11:55
J. Rich               15:14
Kurt                   14:03
Mary                  18:19
Leslie                10:14
Bryant               13:40
Vicki                  12:07
Bina                   11:02

4/29/09

5 rounds for time:
5 hang squat cleans, 135lb (105lb)
10 box jumps, 24"
15 knees to elbows

"There is no such thing as something for nothing."
- Napoleon Hill

Nutrition and Infectious Disease

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INSANE

Results (AM Session):

QB Rob                  8:36
Brady                    15:31
Nadine                  20:09
Jack                      15:56
Yaz                        14:23
Sherry                   17:02
Zeke                      23:52
Bina                       16:22
Corey (CF Flathead) 16:57
Jennifer                 14:22
JimR                       16:06
Debra                      7:25
Anne                       5:42 - 3 rounds
Jill                          17:25
Jay                         20:25
Nicole W.                14:10
Vicki                       11:01
Kathy                      12:12

4/28/09

Push Press 5-5-5

immediately following each work set - max reps 2 for 1 wall ball, 20lb (14lb)

"Find a need and fill it."
- Ruth Stafford Peale

There Is No Such Thing As "Healthy Sugar"

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V-Up Warm-up

Results (AM Session):

Jacob                145, 165, 185(2)
Yaz                    75, 80(4), 80(3)
Zeke                  105, 115, 125
Meagles             80, 90(4), 90
D. Russell           105, 115, 125
J. Rich               95, 105, 105
Jack                  175, 175, 175
Kurt                   95, 95, 95
Sam                   60, 60, 60
Mary                  65, 75, 80
Leslie                 55, 60, 65
Bridgid               45, 45, 50(2)
Debra                 45, 55, 55
Hillary                35, 35, 35
Bina                    55, 60, 70
Monahan             135, 155, 165
Bryant               165, 175, 180
Pat                    115, 125, 135
Donna U.            55, 55, 55

4/27/09

5 rounds for time:
5 deadlift, 225lb (155lb)
10 pull-up
15 KB swings, 24kg (16kg)

"No matter what has happened, always behave as if nothing had happened."
- Arnold Bennett

Are Running Shoes A Waste Of Money?

New Feeding Grounds Post

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Announcements:

• Windy City CrossFit is ready for Kids!  We're kicking off Sunday, May 10th.  For more info, click HERE.
• We're adding 3 new classes, starting this week - Primal Combative with Jerry Owen.  Click HERE for more info.
  
• June 6th - "Murph" Day!  Click HERE for more info.

Looks like Kyra Hudson is ready for CrossFit Kids Windy City!!!

Results (AM Session):

Jacob                 9:03
Jack                  10:02
Meagles              8:08
D. Russell           15:33
J. Rich               16:40
Bina                   14:41
Hellyer              12:06
JimR                  15:33
Anne                  7:00 - 3 rounds
T. Dubs               11:07
Jennifer             10:13
Vicki                  10:16
Kathy                  8:59
Jay                    13:25
Pat                     11:21
BC                      8:17 - CTB
Max                    13:21

4/26/09

REST DAY / MAKE-UP WOD / SKILL WORK

"Without friends no one would choose to live, though he had all other goods."
- Aristotle

Eating At Night Is For Fatties...

Start of another Saturday TEAM WOD

4/25/09

TEAM WORKOUT - for time:
800m run

200 KB swings, 24kg (16kg) - cumulative as a team

3 rounds:
25 walking lunge
25 squats

3 rounds:
25 burpees
25 box jumps, 24"

200 KB swings, 24kg (16kg) - cumulative as a team

800m run

*Each portion of this workout must be completed together as a team before moving on.

"Who dares nothing, need hope for nothing."
- J.C.F von Schiller

Convenience and Compromise

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Pregnant.  As Rx'd.  Impressive.

4/24/09

Max rounds in 20 minutes:
7 push press, 115lb (85lb)
7 pull-ups
200m run

"Our belief at the beginning of a doubtful undertaking is the one thing that ensures the successful outcome of our venture."
- William James

Nutrition and Health in Agriculturalists and Hunter-Gatherers
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Schmiggy hangin' out in Machu Pichu

Results (PM Session):

Nick                   6 - CTB
Steve B.             8 - CTB
Dan W.               6
Schmiggy            7
Kate                   6
Goggles              7
Petro                  8
Max                    7
Miles                  9
Kaz                    8
Cam                   8
Scotty V.            8
Regs                  12 - 135lb - CTB
Lori                    6
Nate                   9
Jacob                 8 - CTB
T.J.                   10 - 135lb - CTB
Dingo                 7 - 135lb
Corey                 8 - 135lb - CTB
Wally                 8 - CTB
Lauren               8
Jason                 7 - CTB
Adam                 7 - CTB  
Steve D.             7
Donna                7
Dage                 10 - 135lb
Beef                  7
Charlie              8

4/23/09

4 rounds for time:
400m run
50 squats

"If only every man would make proper use of his strength and do his utmost, he need never regret his limited ability."
- Cicero

Revisiting This Idea Of Functional Training

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Results (AM Session):

Doogie                15:45
Throttle              18:11
Sherry                 18:47
Jack                    14:47
Zeke                   17:46 - row
D. Russell            20:52
Tricia                  15:59
Bina                    16:40
Jill                      14:18
Jay                      19:43
Kim S.                 22:52
JimR                    15:11
Max                     19:39

4/22/09

10 rounds for time:
3 muscle-ups
3 handstand push-ups

*If you cannot do a muscle-up, substitute 9 pull-ups/9 ring dips per round.

"The winds and waves are always on the side of the ablest navigators."
- Edward Gibbon

Did Humans Evolve To Be Long Distance Runners? 

Sean and I are back from SEAL Fit Camp.  Who knew 50+ hours of no sleep, and constant training while cold, wet and sandy could be so much fun?  Well, maybe "fun" isn't the right word.  Extremely rewarding though.  It was brutally tough, but Sean and I made it through to the end.  Our class started with 9 and was secured with 7...2 people quit early on the second day of the camp.  While we don't have pics to share yet, the below video (not our class/camp) is a small sampling of how we spent our weekend.

Results (AM Session):

Dingo               29:04
Yaz                  16:22
Sherry              15:11
Throttle           6:23 - 4 rounds
Peter               18:13
Pat                   27:47
Zeke                24:23
J. Rich             26:00
John                23:59
Dee                 21:47
Bina                21:43
Liz M.              26:34
Debra              9:30 - 5 rounds
Sam                 21:26
Vicki                20:13
Kathy               20:44 - 4 rounds
Anne                8:39

4/21/09

For time:
30 front squats, 135lb (85lb)
30 burpees

Max push-ups in 2 minutes
Max pull-ups in 2 minutes

"I've never met a person, I don't care what his condition, in whom I could not see possibilities.  I don't care how much a man may consider himself a failure, I believe in him, for he can change the thing that is wrong in his life anytime he is prepared and ready to do it.  Whenever he develops the desire, he can take away from his life the thing that is defeating it.  The capacity for reformation and change lies within."
- Preston Bradley