Windy City CrossFit | Chicago, IL

7/31/09

Press 5-5-5

Press 3-3-3

"It is a sublime thing to suffer and be stronger."
- Henry Wadsworth Longfellow

A Word About Your Low Back
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Matt and Amanda Chan - brother and sister - from CrossFit Verve.  Thanks for stopping in!

7/30/09

REST DAY / MAKE-UP WOD / SKILL WORK

"To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors."
- Al Oerter - 4 time Olympic Gold Medalist in Discus

How Much Should You Passively Stretch?
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*New Class! - starting this Friday we will be adding 2 new classes at 6:30pm.  One will be WCCF workout of the day, while the other will be a Heavy Singles class - a chance for those following the WCCF O-lifting program to test out each week on selected lifts.  The entire group will warm-up together before splitting.

A Big Thank You to Michael Papes - Head Coach at TJ's Gym/CrossFit San Rafael - for guest coaching yesterday's 5:30pm class.  It's been a pleasure Michael - thanks for spending the week with us.

Results (AM Session):

Monday
J. Rich             95                 115
Melissa             65                  85
KP                   115                135
Jay            165, 175, 185       195

Tuesday
Jacob              19
Nadine             5
Brady               8
Heath              16
Leo                  15
JJ                     7
Kolb                 10
Bryant              4 - alternate (muscle-up, hspu, squat)
Will                 15

Wednesday
Sullivan            135                 155
Kim H.              115                 125
Bina                  115                 135
Mattew      105, 115, 125       135, 145, 165

Skill Work
Papes
Mikey
Nate

7/29/09

Back Squat 5-5-5

Back Squat 3-3-3

"Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind."
- Plato

Locomotion Conditioning

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7/28/09

"Cindy"
Max rounds in 20 minutes:
5 pull-up
10 push-up
15 squat

or...

Max rounds in 20 minutes:
5 muscle-up
10 handstand push-up
15 squat

"Hard training, easy combat; easy training, hard combat"
- Marshal Suvorov

Lyle On Tabata
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7/27/09

Power Clean 5-5-5

Power Clean 3-3-3

*Record weight used for sets of 5 and sets of 3

"Superficial goals lead to superficial results."
- Attila the Hun

Be Still
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Accuracy - you'll need it with the new wall ball set-up

Results (AM Session):

Matthew                  65              85
QB Rob                    135            185
Jacob                      195            195
Emily                       85              105
TD                           135            135
Jerry                       165             175
Heath                      165             165
T-Bone                     95              115
Lisa                          45               55
Papes                      165              175
Mikey                      155              180
Pat                          125              145
Jane S.                     55               65
BC                           215              225
Coco                         75                95
Jodi                          45                50
Peyton                     105              110
Mary                         90               100
D. Russell                  135             155

7/26/09

REST DAY / MAKE-UP WOD / SKILL WORK

"Let us not be content to wait and see what will happen, but give us the determination to make the right things happen."
- Peter Marshall

Drink Your Milk?
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Fight Gone Bad IV - join team Windy City CrossFit!

CrossFit Kids Windy City - today at 9am sharp

7/25/09

TEAM WORKOUT - for time:

3 rounds:
200m run
10 wall ball, 20lb (14lb)

2 rounds:
20 KB swings, 24kg (16kg)
20 ring dips
20 pull-ups
20 push press, 95lb (65lb)

Deadlift 18,000lbs (10,800lbs)

*First 3 rounds are a relay.  Team member 1 runs 200m, slaps hands with teammate, and goes on to 15 wall balls.  Team member 2 runs 200m, slaps hands with teammate, and goes on to 15 wall balls, and so on... 

*Second phase - team members on each station, cannot move on to next movement until entire team has finished. 

*Third phase - team must deadlift cumulative 18,000lbs (men), 10,800lbs (women)...225lbs x 80 reps and 135lbs x 80 reps.

"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I lived through this horror. I can take the next thing that comes along." ...You must do the thing you think you cannot do."

- Eleanor Roosevelt (1884-1962)

And Breath...
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Friday 3:30pm class practicing their levitation skills

7/24/09

Push Press 80% x 3 x 5 (80% x 3 reps x 5 sets)

Then...

For time: 21-15-9
Box Jumps, 24"
Burpees

Courage is, with love, the greatest gift. We are, each of us, defeated many times - but if we accept defeat with cheerfulness, and learn from it, and try another way - then we will find fulfilment.
- Rosanne Ambrose-Brown

How Do You Change Your Behavior?
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A visitor from Arlington Heights? - good to have you back TJ

7/23/09

REST DAY / MAKE-UP WOD / SKILL WORK

A well-developed sense of humor is the pole that adds balance to your steps as you walk the tightrope of life.
- William Arthur Ward

CrossFit Office Workout
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Peyton, Jennifer, Coco and Pat - post "Grace"

Results (AM Session):

MONDAY
Garcia                7:21
Ellee                  6:01
Nate                   6:33

TUESDAY
Bina                  12:28
KP                     14:16
Heath                10:24
T-Bone               16:20
Lori G.               14:34

WEDNESDAY
Jacob                  275
QBRob                 185
J. Rich                 145
KG                        205
JimR                     225
Lisa                       65
Coop                     45
Andres                 195
Mikey                   205
D.Russell              205

7/22/09

Back Squat 85% x 3 x 5 (85% x 3 reps x 5 sets)

Work while you have the light. You are responsible for the talent that has been entrusted to you.
- Henri Frederic Amiel

The Winners
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*Congrats to both K and Bill for getting their muscle-up last night - nice work!

CAT CREW - IN HONOR OF KATHY THIS PAST SATURDAY

Results (AM Session):

Sullivan            125
KP                    145
TD                    185
Dee                  225
Mandy                45
Jones                165
Poper                75
JJ                      105
Jane S.               85
Lori G.                75
Bullet                 135
Melissa               125
J. Marcis            215