Windy City CrossFit | Chicago, IL

6/20/09

TEAM WORKOUT - for time:
4 rounds:
400m run
25 squats
25 push-ups

50 KB thrusters, 24kg (16kg) - (per team member - one person works while other team members hold the lean & rest)

4 rounds:
400m run
25 squats
25 push-ups

"Success is not measured by money or fame but by how you feel about your own goals and accomplishments and the time and effort you put into them."
- Willie Stargell

Fear
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6/19/09

Front Squat 3-3-3

"Always remember that striving and struggle precede success, even in the dictionary."
- Sarah Ban Breathnach

Your Best Running May Be After 40
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Morning crew goof-balls!

6/18/09

1 mile run (easy intensity)
max push-ups in 2 minutes
800m run (moderate intensity)
max pull-ups  in 2 minutes
400m run (all out)
max sit-ups in 2 minutes

* push-ups, pull-ups and sit-ups are recorded

"When a goal matters enough to a person, that person will find a way to accomplish what at first seemed impossible."
- Nido Qubein

Yet Another Primal Primer: Animal Fats
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Results (AM Session):

Jacob                  57, 28, 76
Zeke                   40, 17, 44
Mo                      47, 7, 62
Bina                    36, 13, 42
J.Rich                 29, 28, 45
KG                      53, 16, 42
Monahan             42, 14, 39
Shannon              36, 17, 51
T-Bone                61, 11, 50
Pat                     64, 30, 65
Hilary                 30, 10, 11
Ferrari                43, 15, 60
Nate                   47, 22, 57
Anne                   35, 33, 40
Kathy                 43, 21, 55
Aaron                 63, 34, 70
Kim H.                34, 30, 57
Leslie                 42, 13, 43

6/17/09

3 rounds for time:
10 hang power snatch, 95lb (65lb)
20 wall ball, 20lb (14lb)

"People often say that motivation doesn't last. Well, neither does bathing. That's why we recommend it daily."
- Zig Ziglar

Evolution To The Deadlift

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• We have a WCCF Affiliate Cup team!  Congratulations to Regs, Cal, Sean, Lacie, Jennifer and Meagles.  The Affiliate Cup competition starts on July 9th in Aromas, CA - same weekend and site of the CrossFit Games.  Please let us know ASAP if, for some reason, you will not be able to go.  Congratulations to all of you!
  

6/16/09

Push Press 5-5-5

"True motivation comes from within - from the willingness to see a dream fulfilled - from the desire to leave the world better than you found it."
- Steve Brunkhorst

From Vegan to Paleo

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6/15/09

For time:
400m run

3 rounds:
10 squat clean, 135lb (85lb)
10 pull-ups

400m run

"You don't have to get it perfect – you just have to get it going. Babies don't walk the first time they try, but eventually they do."
- Mark Victor Hansen

POSE Walking?

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Congratulations to our very own Donna Seitzer, as she recently had the privilege of summiting Mt. Denali in Alaska - a huge achievement!  Mt. Denali currently has a 53% annual summit success rate for all climbers.  Here - a pic taken by Donna as her team begins the ascent up the final summit ridge.

6/14/09

REST DAY / MAKE-UP WOD / SKILL WORK

"The real essence of work is concentrated energy."
- Walter Begehot

CrossFit Kids Windy City today at 9am sharp.

6/13/09

TEAM WORKOUT - for time:
800m run

20-15-10-5:
pull-ups
burpees
box jumps, 24"
thrusters, 95lb (65lb)

800m run

"To do anything in this world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can."
- Sydney Smith

Anabolic Diet

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6/12/09

Front Squat 3-3-3

For time: 40-30-20-10
push-up
sit-up
squat

“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”
- Sun Tzu TypePad - Edit Post

The Genetic Profile Meets Greg Glassman's 10 Attributes Of Fitness
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More from "Murph" Day - Jake leading the ladies to the finish

6/11/09

Max rounds in 10 minutes:
10 anyway shoulder to overhead, 155lb (105lb)
10 KB swings, 24kg (16kg)

“Satisfaction does not come with achievement, but with effort. Full effort is full victory.”
- Mahatma Gandhi

Real Foods vs Fake Foods
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This man knows only one speed - vested, Full Throttle...

Results (AM Session):

J. Rich                   4
Garcia                   4
Jeremy                  4
KG                         4
Bina                       4
Kurt                       5
Pat                        4
Donna U.               4
Aaron                    7
Jay                        4
Leslie                    5