Windy City CrossFit | Chicago, IL

5/31/09

REST DAY / MAKE-UP WOD / SKILL WORK

"Don't let what you cannot do interfere with what you can do."
- John Wooden

The Roots Of Methode Naturelle
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Saturday 10am class

5/30/09

TEAM WORKOUT - for time:
400m run

3 rounds:
50 squats
30 push-ups
50 sit-ups

3 rounds:
20 pull-ups
10 burpees
400m run

"Always listen to the experts.  They'll tell you what can't be done and why.  Then do it."
 - Robert Heinlein

Intermittent Fasting Has A New Name
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Big thanks to Canadian National Softball Team members Rachel, Erin, Odie and Sheena (pictured with our very own Lauren) for spending some time with Windy City CrossFit this week - we had a blast having all of you in the box!

Results:

Team 1:
K.
Maggy
33:50

Team 2:
Sarah L.
Jeanne
Michelle
40:18

Team 3:
Whitey
Jacob
Pat
29:17

Team 4:
Nathan
Tatts
Jack
Bruce
35:15

Team 5:
Miles
Garcia
Goggles
45:10

Team 6:
Brock
Petro
Dole
Doogie
33:20

Team 7:
Cal
J. Marcis
Joel
28:50

Team 8:
Odie
Rachel
Erin
Sheena
40:06

Team 9:
Regs
Greg
Noah
35:20

Team 10:
Nicole W.
Kathy
Kate
35:50

Team 11:
Colleen
Jess
Kristine
37:37

Team 12:
Mark
Brett
Doobie
Evan
40:40

Team 13:
Drew
Dingo
Schmiggy
38:10

Team 14:
Yaz
Donna U.
Mo
Jane
36:35

Team 15:
Lamb
Heath
Ryan
31:56

Team 16:
Kurt
Ed
Andrew
38:57

Team 17:
Bina
Kim
Liz S.
38:53

Team 18:
Koltse
Tennessee
Dan W.
37:24

Team 19:
Emily
Jennifer
T
35:05

5/29/09

5 rounds for time:
5 thrusters, 135lb (95lb)
7 pull-ups
200m run

"The journey is the reward."
- Chinese Proverb

Grok Never Needed An Alarm Clock, So Why Should You?

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MURPH UPDATE:

• PIG ROAST money is due no later than today.
• Please remember to sign-up for your time slot - sign-up sheets in the box.

Camel jumping, anybody???

5/28/09

1 mile run (easy intensity - you can talk in full sentences)

Max rounds in 10 minutes:
10 box jumps, 24"
5 burpees
5 sumo deadlift high pull, 95lb (65lb)

1 mile run (moderate intensity - you're down to single words only)

*Run times will not be recorded

"Never mistake motion for action."
- Ernest Hemingway

Are Humans Natural Meat Eaters?
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"MURPH" DAY UPDATE: 

• To date, WCCF has raised just under $4000 for the Naval Special Warfare Foundation.  Thank you to all who have donated.  
• If you want to participate in the workout, you must donate.  If you want to join in on the PIG ROAST, we must have your money ($20) by this Friday.  We need to know which size pig to reserve.
• Lastly - we will be running groups on the hour, starting at 9am (9am, 10am, 11am, 12pm, 1pm, etc.).  Please sign-up for a time slot in the box - either as an individual or with your team.

PAN AMERICAN AND U.S. NATIONAL WEIGHTLIFTING CHAMPIONSHIPS:

• At the UIC Forum starting next week: 6/4-7.  They're looking for volunteers (marshalls and loaders) - great way to see some of the best Olympic Weightlifters in the world!  For more information on how to volunteer, click HERE.
• For more information about the event, click HERE.

Where's Joel???

Results (AM Session):

Nathan              6
Zeke                 4
Heath                8
Kim H.               5
Evan                  4
J. Rich               4
Susan                 4
T-Bone               4
Jennifer            6
Pat                    6
Roondog            4
Bryant               7
Nicole W.           5
Kathy                6
Kurt                  6
Mo                    5

5/27/09

Power Clean & Jerk 2-2-2-2

Max rounds in 5 minutes:
5 handstand push-ups
7 KB swings
9 push-ups

"I believe that every right implies a responsibility; every opportunity, an obligation; every possession, a duty."
- John D. Rockefeller

Integral Cross Training

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Nice form Newman

Results (AM Session):

Dingo                                                 2 - 32kg
Yaz                75, 85(1), 80, 85            4 - 12kg
Nathan          125, 145, 145, 155(1)     3 - 24kg
Jack              185, 185, 185, 185         4 - 32kg
Bina              75, 80, 85, 85                3 - 16kg
Brock            105, 105, 105, 105         5 - 24kg
Mary              85, 95, 100, 105            3 - 16kg
Anne              25, 25, 25, 25               5 - 12kg
Liz M.            95, 95, 95, 95                3 - 12kg
Matt              155, 165, 165, 165         3 - 32kg
Monahan        135, 145, 155, 155         4 - 32kg
Eric               185, 185, 165, 165         3 - 32kg
Jane S.           35, 35, 35, 35
Therese          65, 75, 85. 85               4 - 16kg
Sean              165, 175, 185, 210-f       4 - 32kg

5/26/09

#1 - for time: 21-15-9
hang squat clean, 75lb (45lb)
goblet squat, 24kg (16kg)

#2 - for time: 21-15-9
push press, 75lb (45lb)
ring dip

"It is easy to be brave from a safe distance."
- Aesop

55 Ways To Get More Energy 

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Results (AM Session):

Whitey                 5:35           5:45
Jack                     6:26           7:27
D. Russell             8:49           7:35
Anand                  12:29          7:34
Susan                   7:24            4:54
Kurt                                       6:14
Bina                     6:55
Nicole W.             7:47            7:50
JimR                    7:18
Bridgid                 8:18            8:00
Anne                    6:54
Pat                      7:32             9:00
Peyton                 4:53             6:11
Monahan              10:52           5:28
Bryant                  4:44            5:49
Jennifer               5:13            5:11
Kathy                   5:05            4:58

5/25/09

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

"You can quit if you want, and no one will care. But you will know the rest of your life."
- John Collins, Ironman Founder

Under Pressure

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*REMINDER - We are closed today for the holiday - back to normal tomorrow

5/24/09

REST DAY / MAKE-UP WOD / SKILL WORK

 "The longer I live, the more I realize the impact of attitude on my life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company ... a church ... a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past ... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the string we have, and that is our attitude ... I am convinced that life is ten percent what happens to me and ninety percent how I react to it. And so it is with you ... we are in charge of our attitudes."
- Charles Swindoll

Ditch The Crunches

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*REMINDER - No Kids class today

Windy City Chaos - I love it!

5/23/09

TEAM WORKOUT - for time:
2 rounds:
100m walking lunge
300m run

12 rounds:
5 deadlift, 135lb (85lb)
5 medicine ball clean
5 pull-up
5 burpee

2 rounds:
100m walking lunge
300m run

"If you deny yourself commitment, what can you do with your life?"
- Harvey Fierstein

In Depth Look At The Mental Side Of CrossFit

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5/22/09

Back Squat 5-5-5

Max rounds in 7 minutes:
7 ring dip
7 wall ball, 20lb (14lb)
7 knees to elbows

"Those who aim at great deeds must also suffer greatly."
- Plutarch

Is It About Time We Learned Not To Heed 'Experts'?

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As elusive as the legendary snow leopard...  JRob is back!!!

Results (AM Session):

Nathan             155, 175, 175             5
Zeke                235, 245, 255             5
Jack                235, 245, 255              5
Brock               155, 165, 175             6
Tom L.              125, 135, 155             4
Garcia              185, 215, 255             4
Bryant              135, 135, 135             6
Bridgid             75, 80, 85                  4
Susan               75, 75, 75                  4
Liz M.               75, 95, 95                  4
J. Rich              135, 135, 135
Anne                 15, 15, 25                 4
Nicole W.           95, 105, 115             4
Monahan            145, 95, 95               5
Jamie                80, 85, 90                 4
Pat                    175, 175, 175            5
Bina                   85, 90, 95                 4
Max                   195, 205, 215             4
Vicki                  85, 105, 115              6
Therese             95, 95, 105                4
Donna U.           85, 95, 105                5