Windy City CrossFit | Chicago, IL

6/30/01

Deadlift 3-3-3
*400m run immediately following each work set

"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
- Carlos Castaneda

Another Primitive Approach To Fitness
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Lots of action in the box last night!

Results (AM Session):

Matthew                     125, 125, 145
Jacob                         295, 325, 335
Zeke                           295, 295, 315
D. Russell                   245, 265, 285
J. Rich                       255, 255, 255
Bina                           145, 155, 155
JimR                          295, 325, 345
Muggs                        335, 365, 405
Steve B.                     335, 365, 365
Bridgid                       125, 125, 135
Miles                          225, 235, 235
Jane S.                       125, 125, 125
Jay                            250, 300, 310
JJ                              155, 155, 155
Lisa                            75, 75, 75
Coop                           75, 75, 75
Lauren                        135, 135, 135
Jodi                            75, 75, 75
Tatts                           250, 250, 250
Jeff                            185, 185, 185

6/29/09

3 rounds for time:
10 KB swings, 24kg (16kg)
10 Push Press, 135lb (85lb)
30 sit-ups

"Courage is never letting your actions be influenced by your fears."
- Arthur Koestler

A Foot In The Door Of Improved Performance
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6/28/09

REST DAY / MAKE-UP WOD / SKILL WORK

"A professional is someone who can do his best work when he doesn't feel like it."
- Alistair Cooke

*CrossFit Kids Windy City today - 9am sharp

Plant Compound Enhances Fitness And Endurance In Non-Athletes
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Friday 8:30am class warming-up

6/27/09

TEAM WORKOUT - for time:
800m run

5 rounds
10 lunges
10 squats

50-30-20
push-ups
flutter kicks

1 mile run

"One well-cultivated talent, deepened and enlarged, is worth one hundred shallow faculties."
- William Matthews

Post-Exercise Carbohydrates May Be Counterproductive
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Owner and Head Coach of CrossFit Austin - and original WCCFer - Wes Kimball leading the Thursday 9:30am class.  Great having you back in the box Wes!

6/26/09

For time:
400m run

21-15-9:
KB swings, 24kg (16kg)
burpees
pull-ups

400m run

"Whatever you vividly imagine, ardently desire, sincerely believe, and enthusiastically act upon... must inevitably come to pass!"
- Paul J. Meyer

What Your Body Is Telling You
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Results (AM Session):

Matthew                 19:47
Doogie                    15:34
Mo                          21:18
Kim H.                    17:09
Jacob                     14:42 - 20lb vest
Nathan                   14:39 - row
J. Rich                    18:17
Jack                       20:46
KG                          20:15
T-Bone                    22:37
JJ                           17:22
Whitey                    13:36
Jess                        14:21
Shannon                  17:47
Jane S.                    16:56 - row
Jennifer                  12:40
Bridgid                    13:28
Peyton                    14:23
Cole                        14:30
Jalenna                   14:15
Skibbie                    17:15
Tim                         18:28
Geoff                      17:37
Steve D.                  20:19 - 32kg
Julie K.                   20:19
Lauren                    21:01
Colleen                   15:02
T.                            17:21
Dan W.                    20:00 - CTB
Muggs                      11:23
Pat                          11:55

6/25/09

Snatch 2-2-2

"There isn't a ruler, a yard stick or a measuring tape in the entire world long enough to compute the strength and capabilities inside you."
- Paul J. Meyer

Future Selves
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The calm before the storm...

Results (AM Session):

Jacob                145, 155(f), 145
Kim H.                55, 60, 65
Zeke                   85, 95, 105
J. Rich                65, 65, 65
Emily                  60, 65, 70
Dole                   75, 85, 85
Garcia                95, 105, 115(1)
KG                     75, 85, 95
T-Bone               65, 75, 65
Joe                    135, 145, 145(f)
Anne                   15, 15, 15
BC                      135, 155(1), 155(f)
Tim                     25, 30, 30
Bill                      25, 30, 30
Shannon M.          45, 50, 55

6/24/09

For time:
400m run
50 thrusters, 95lb (65lb)
400m run

"Success is waking up in the morning, whoever you are, wherever you are, however old or young, and bounding out of bed because there's something out there you love to do, that you believe in, that you're good at — something that's bigger than you are, and you can hardly wait to get at it again today."
- Whit Hobbs

Becoming an Expert - Deliberate Practice Part 1
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Dr. Cakes reppin' out some early morning squat cleans

Results (AM Session):

Matthew               13:20
Zeke                     14:23 - row
Jeremy                 13:20
Bina                     10:02
Jack                     10:32
Emily                     9:20
Susan                    11:22
JimR                     15:10
Melissa                  12:28
Shannon                12:50
T-Bone                   13:46
Pat                        12:42
Lauren                   9:30
Anne                      12:06
Jane S.                   10:48
Max                        12:23
John                      12:24
Jay                         13:50
Jodi                        4:05 - 200s and 25 reps

6/23/09

Max rounds in 15 minutes:
5 power clean & jerk, 135lb (85lb)
5 handstand push-ups
200m run

"There is more to success than reaching goals. People have accumulated vast fortunes only to live their final years unfulfilled and spiritually poor. Success must also include a joyful appreciation of living — an authentic joy that pulls us toward the next episode of our life's purpose."
- Steve Brunkhorst

Sprinting - Part 1
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I love this pic!

Results (AM Session):

Jacob               5
Matthew           6
Jeremy             4
Emily                6
Jack                 6
Bina                 5
J.Rich               4
Melissa             2
Aaron               6
Lauren              5
Therese            5
KG                    4

6/22/09

Back Squat 3-3-3-3-3

"It's usually the last ounce of effort that tips the scales of success."
- Rick Beneteau

Where To Begin With Healthcare Reform
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6/21/09

REST DAY / MAKE-UP WOD / SKILL WORK

"If one advances confidently in the direction of his dreams, and endeavors to live the life he has imagined, he will meet with a success unexpected in common hours."
- Henry David Thoreau

Deep Thoughts...More On Weight Loss, Health, and Living
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