Back Squat 75% x 3 x 5 (75% x 3 reps x 5 sets)
"What we do upon some great occasion will depend on what we already
are; and what we are will be the result of previous years of
self-discipline."
- H.P. Liddon
Great Read
*Post thoughts to comments
*One of our own (Zeke) is in the hospital. If you get a chance, please send some well-wishes via the comments section - I have a feeling he's checking the website. If you would like to call, information below. Get well soon Zeke!
Zeke Kelp-Lenane
Northwestern Hospital
251 East Huron
Chicago, IL 60611
Room 1002
Phone: 312.371.2568
Get better soon, Zeke!
Posted by: Leo | July 09, 2009 at 12:27 AM
Get well soon Zeke! We will be thinking about you!
-Brent and Jess
Posted by: Jess | July 09, 2009 at 06:41 AM
Big Zeke, get better buddy!
Posted by: Dole | July 09, 2009 at 06:51 AM
Zeke! get better and come back soon.
Posted by: Jacob | July 09, 2009 at 06:54 AM
Zeke, get better and get back in the gym so you can keep kicking my ass at back squats!
Posted by: Max | July 09, 2009 at 07:38 AM
Zeke:
Hope you feel better soon, missed you at the morning workouts!
Posted by: Matthew | July 09, 2009 at 07:52 AM
Zeke - Hope that you mend as fast and hard as you train. Take care.
Posted by: Dan W. | July 09, 2009 at 08:09 AM
Big Z! Feel better soon. So I have to ask, what did you PR on right before going in?
Posted by: Turts | July 09, 2009 at 08:27 AM
Zeke,
Best wishes to you and a speedy recovery!
Posted by: steve b | July 09, 2009 at 08:58 AM
Zeke - Quit reading the comments section and get better! Oh, and request sponge baths.
Posted by: Drew | July 09, 2009 at 09:01 AM
Zeke, best wishes on speedy recovery.
Posted by: Whitey | July 09, 2009 at 09:48 AM
Noah - I did not get a chance to add my sentiments yesterday, but you will be missed. You have always exemplified dedication and enthusiasm in each and every workout - and you kick ass! Good luck in Dallas!
Posted by: Dan W. | July 09, 2009 at 09:49 AM
I think Noah is going to be in good hands down there. WCCF getting some love down in Dallas: http://www.dallascrossfit.com/
Posted by: Drew | July 09, 2009 at 10:01 AM
Zeke - get well soon brother!
Posted by: wrench | July 09, 2009 at 10:15 AM
thank you everyone so much. all the support you gave this weekend finally got me in here. now it seems i might be here for awhile.
they moved me to 1003
good luck to everyone in Cali
Posted by: zeke | July 09, 2009 at 10:37 AM
Zeke - Stay strong and cookies will be awaiting once you get out.
Side note, so I take the Metra to work each morning and the past three days there has been this guy handing out flyers for his gym in the area. So this morning, I'm walking up to my stop and he tries to give me one and I say, "Thanks but I already belong to an awesome gym." And he asks where I go, so I say WCCF and he's like...and I quote, "Oh, awesome gym indeed, I won't waste my time trying to pursuade you to go somewhere else." I told him he should give it a shot but I guess he owns a gym, so the likelyhood of that happening is slim.
Posted by: Ashley | July 09, 2009 at 10:52 AM
Zeke, I hope you heal quickly. See you back in the box soon!
Posted by: Jason | July 09, 2009 at 11:27 AM
First and foremost - Zeke....We're thinking about you!! Get better soon!!!!
Second - nice morning guys......
AM ATHLETES:
Lamb - 135
Kim H. - 115
Melissa - 85
Dee - 225
Garcia - 245
Bridgid - 95
Lisa - 55
Hilary - 45
Jeremy - 165
Leslie - 95
Katrina - 125
Corey - 225
Sarah D. - 45
Jodi - 45
Ellee - 65
Great job this morning!! It was good to see some familiar (and not all that familiar) faces! Have a great Thursday....
Posted by: Lauren | July 09, 2009 at 11:37 AM
Zeke, get well soon buddy. We'll all be thinking about you out in Aromas.
Posted by: Regs | July 09, 2009 at 01:04 PM
Zeke- get well soon bud.
Affiliate team: best of luck tomorrow... crush it.
Any OCD/anal people out there for the games:
http://twitter.com/roadtothegames
Posted by: Newman | July 09, 2009 at 01:12 PM
Zeke:
I'm not doctor, but:
1. You *gotta* do the bedpan/snickers bar trick. Get it all over your face.
2. Request a "rio shave" for a "ukranian pelvic".
3. Ask if it's normal to be numb from the toes down.
get better soon, z.
Posted by: dee | July 09, 2009 at 01:45 PM
Hey Everyone -
Looks like the Affiliate Team Schedule is posted. It's a little confusing (or maybe I am just a bit slow), but it looks like WCCF is starting at 9 am with the North Pad WOD, at 11 am they do the Stadium WOD and finish at 1 pm with the Hill WOD. Kick butt guys!!
Posted by: Yaz | July 09, 2009 at 02:13 PM
Zeke - feel better my friend. Hope to see you in the box soon.
Posted by: Nathan | July 09, 2009 at 02:39 PM
Get well soon, Zeke!
Posted by: Sarge | July 09, 2009 at 02:47 PM
zeke, get your ass back in the gym asap! we'll be waiting impatiently. feel better homie!
Posted by: sean | July 09, 2009 at 03:03 PM