For time:
3 mile run
"To accept whatever comes, regardless of the conseequences, is to be unafraid."
- John Cage
Post Workout Nutrition - High or Low Carb?
*Post thoughts to comments
Results (AM Session):
Matthew 23:00
Kim H. 24:25
Meagles 22:30
Zeke 21:33 - row
Emily 22:09
Bridgid 24:32
Bina 23:51
T-Bone 33:33 - row/run
Monahan 30:01
Poper 32:00
Melissa 14:41 - 1 mile
Leslie 32:00
Jennifer 25:07
Phil 19:55 - 2 miles
Cam 25:55
crap - really? 3 miles, I'm having problems getting through 1
Posted by: brenda | July 02, 2009 at 08:26 AM
sorry for the negativity - i'm still not fully awake - I will be spending the rest of the day pumping myself up for the awesome 3 mile burn!
Posted by: brenda | July 02, 2009 at 09:14 AM
Nice turn around, Brenda! Honestly, it's not that bad. If it helps, just remember you ran TWO for murph day... and did a bunch of unsavory exercises inbetween. This compared to that will be a breeze.
Posted by: Meagles | July 02, 2009 at 09:24 AM
"unsavory exercises" that's a new one...
Posted by: Dole | July 02, 2009 at 09:43 AM
Something to think about while performing unsavory exercises today:
Reminder that Mo and I are having a 4th of July party this Saturday at our house. We will start around 2:00pm and go all-day/night.
Details:
2241 West Irving Park Rd.
Chicago, IL 60618 US
773-354-2850
All are welcome including kids and pets. Food and libations will be provided but if you have a favorite meat, non-meat or drink of choice...bring it!
Posted by: Drew | July 02, 2009 at 09:52 AM
Brenda - no need to apologize. Everyone has something (or lots of things) they don't feel comfortable with. I certainly am not an accomplished runner, but I can tell you when I first started crossfit I could hardly run a 400. As Meagles pointed out - we have already run two miles on Murph day. How awesome is it going to feel when you get three miles under your belt?? It may take a while but you (and I) will get there!
Posted by: Yaz | July 02, 2009 at 10:23 AM
Brenda... it isn't too bad :) Though I found that getting a little lost and running a bit extra adds some excitement. Though pacing helps too.
Drew: Wish I could come party it up with you all, alas I will be at the folks place.
Posted by: Matthew | July 02, 2009 at 10:40 AM
Brenda - You can always scale down or row. I can't seem to make it a block running so I row.
drew - when is the sacrifice start?
Posted by: Zeke | July 02, 2009 at 11:03 AM
Zeke - I am one of those crazy people that refuse to scale down the WOD, I did it twice and I don't like the idea of doing a different WOD than everyone else, plus I felt like a dork each time, so if it takes me an hour, I'm still going to do the full WOD. Today just happens to be one of those days that I wished I didn't look at what the WOD was, kinda like why I don't look at Saturday's WOD until I get to the gym and can't go back home.
Posted by: brenda | July 02, 2009 at 11:29 AM
Zeke - Starts at 2pm, but people will be coming and going all day/night long, so no worries either way.
Posted by: Drew | July 02, 2009 at 11:34 AM
What's the equivalent row?
Posted by: dee | July 02, 2009 at 11:42 AM
Justin- I received email on this year's FGB. Is WCCF participating? Enjoyed it last year and looking forward to our collective improvement. Sept 26th
Posted by: Corey | July 02, 2009 at 12:03 PM
Liz and I have had a great time being part of the Windy City Crossfit family. We are moving to New Jersey next week and will certainly miss the work outs- but really the people that have made this membership so valuable.
Justin- you and your team have created a very unique environment- you should take pride in what you have created.
Thanks for the support and thank you for being so nice to my kids.
Now dry the tears and get ready to celebrate.
Liz and I are hoping that you can join us on Sunday afternoon (anytime after 2:30pm) @ Bad Dog Tavern (4535 North Lincoln) stop by any time. If you have questions you can reach me at 773 454 4168
or seanfmonahan@hotmail.com- everyone is welcome.
Thanks- Sean aka- "Monahan"
Posted by: Monahan | July 02, 2009 at 12:10 PM
Everyone,
I haven't seen you guys in a while due to being out of town, but I just wanted to extend my thanks to all, especially Justin, Will and Sean, for helping whip me into shape for OCS. I'm headed there today, and I go with the awareness of a deep debt to Windy City Crossfit. I will most likely be back around the same time next year.
Thanks,
Andrew
Posted by: Andrew Patterson | July 02, 2009 at 01:39 PM
Hey Brenda I hope you don't mind some advice from a former WCCFer. Scaling is a necessary evil in CrossFit and will help speed your progress in the long run. Slogging through workouts just to have an Rx by your name changes the intended stimulus of a WOD, and in turn blunts results.
Think about a WOD that you go balls to the wall on and get knocked out in 5-7 minutes and how different that feels from 20 minute grinder. If you turn that 5-7 minute smoker into a 20 minute grind just for the sake of the "Rx" then aspects of your fitness targeted by the workout are lost.
That being said there are workouts that are intended to be as much of a mental test as a physical test (Murph anyone?) so by all means crank it up and push the limits of your mental toughness. In fact I would have you crank out the full three miles today. Just remember training smart and training efficiently are just as big a part of CrossFit as training hard.
Wes Kimball
Posted by: Wes aka "Snipes" | July 02, 2009 at 02:12 PM
Andrew - Good luck with OCS. Way to kick butt in the short time you were here. Looking forward to seeing you in the box next year. Ductus Exemplo.
Posted by: Drew | July 02, 2009 at 02:17 PM
Corey - yes, of course we will be participating in Fight Gone Bad. Absolute blast last year, and looking forward to an even bigger turn-out this year.
Monahan - I'm going to miss you man. Love chatting with you in the morning, and love having your family in here. I gotta tell you though, still don't think James is sold on this whole "Jersey" thing. Keep in touch.
Andrew - Good luck to you bud. You're more than ready. I look forward to seeing you next year. Keep in touch when you can.
Brenda - You're a grown-ass woman, and you do what you want. If that means running 3 miles because the workout says so, then run 3 miles. Sometimes it's all about the mental challenge, the will to keep going. This is one of those days for you. You can do it, and you know you'll have an army of supporters behind you.
Posted by: J. Marcis | July 02, 2009 at 05:41 PM
Alright all you small grasshoppers...even though I won't be there today for the 3 mile ground pounding session I'm still expecting big things! Brenda, you better frickin' run, you know you can do it, I know you can do it!! Okay, I gotta get ready to board my flight to san diego but, mind you, I still did my 3 miles this morning...20:23 thank you very much-Love You Guys!!
Posted by: Lacie | July 02, 2009 at 06:19 PM
Good first day for me at Windy City. Want to thank everyone I met, it was good to be back on the grind.
23:23 on the 3 mile run, hope to get that on par with some of the speedsters I saw out there.
Posted by: Andres | July 02, 2009 at 07:04 PM
PM Athletes:
Whitey 21:27
Dan W. 22:40(row)
Petro 20:31
Goggles 29:42
Andres 23:23
Dole 24:21
Turtle 27:22
Chris W. 29:25
Kathy 27:27
Fleer 27:49
Laney 23:15
Madigan 21:12
Alwan 21:22
Harmon 20:51
Edwin 24:44
Tita 33:38
Kolb 23:23
KP 33:38
Tatts 25:06(20lb vest)
Brenda 44:41
D.Russell 31:07
Nate 22:51
Mo 25:25
Drew 24:23
Miles 22:01
Quadzilla 22:43(row)
K. 25:25
Kirk 20:33
Lloyd 20:30(row)
Jenny 24:55(row)
Ashley 29:17
Yaz 32:05
Michelle 27:15
Alycia 32:05
Joel 19:58
Oly Athletes:
Peyton
Beef
Max
Corey
Nick
Joel
Cal
Jack
Doogie
Huddy
Dingo
Steve B.
Dan T.
Awesome, awesome, awesome!
Posted by: Will | July 02, 2009 at 08:44 PM
Brenda-way to show up! Not like those who do the Oly just to get out of a run (just kidding muscle people). Now after reading today's article, I'm sure you are settling down to an appropriate after WOD drink???
Posted by: Bridgid | July 02, 2009 at 09:13 PM
Andres, great to have another Floridian in WCCF box. The winter is short and you'll get use to it.
Posted by: Whitey | July 02, 2009 at 09:27 PM
The party is at the pony for my bday...Belmont and Lincoln. 469 222 5203 if you care to join.
Posted by: Noah | July 02, 2009 at 09:30 PM
Monahan and Liz, Congrats on your new adventure. We will definitely miss seeing you and the kids in the box. We have spent many mornings together. I hope CrossFit travels with you and wish you the best in New Jersey. Please keep in touch. Hoping to see you Sunday!
Posted by: Peyton | July 02, 2009 at 11:05 PM