Windy City CrossFit | Chicago, IL

9/30/09

Hang Power Snatch 3-3-3
Hang Power Snatch 1-1-1

"Questions like, 'what does this work?' clearly imply a focus on form versus function. And, training for form rather than function is the plague that is preventing more athletes from optimizing performance than any demon outside fad diets."
- Greg Glassman

Fine Motor Function
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BC...that you??? - rest of the Fight Gone Bad IV pics can be found HERE

9/29/09

Back Squat 1 x 10
Back Squat 1 x 8
Back Squat 1 x 8
Back Squat 1 x 8

"I learned inspiration does not come like a bolt, nor is it kinetic, energetic, striving, but it comes to us slowly and quietly and all the time, though we must regularly and every day give it a little chance to start flowing, prime it with a little solitude and idleness."
- Brenda Ueland

Deadlift Stud, Squatting Dud
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Cal and his barbell - legend has it that the barbell never gets farther than an arm's length away from the big fella.

9/28/09

For total time:
15 power clean, 135lb (85lb)
9 kb swing, 24kg (16kg)
20 wall ball, 20lb (14lb)
rest 30 seconds
12 power clean, 135lb (85lb)
15 kb swing, 24kg (16kg)
20 wall ball, 20lb (14lb)
rest 30 seconds
9 power clean, 135lb (85lb)
21 kb swing, 24kg (16kg)
20 wall ball, 20lb (14lb)

"Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also."
- Marcus Aurelius

Tongue Patch For Weight Loss?
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Box Jumps during Fight Gone Bad IV this past Saturday

9/27/09

REST DAY / MAKE-UP WOD / SKILL WORK

"The greatest stumbling block to high intensity training to productive training, is that it's too hard for most people, and that's why many gym members, even those who are serious about getting 'better', never really do. They won't pay the price in terms of dealing with the emotional and physical discomfort, or with the ego bruising effect of using relatively light weights during the actual training periods. They also can't take the heat from their peer group in the gym which says 'That won't work, Arnold didn't do that'."
- Dr. Ken E. Leistner

Go Green
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CrossFit Kids Windy City - today at 9am sharp

End of the 9am Heat yesterday - floor littered with bodies...

9/26/09

Let's Do It WCCF!!!


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump on 20″ box (Reps)
4. Push-press (Reps)
5. Row (Calories)

Mens Rx'd
20lb wallball
75lb SDLHP
20" Box Jump
75lb Push Press
Row

Ladies RX'd/Mens Scaled
14lb wallball
55lb SDLHP
20" Box Jump
55lb Push Press
Row

Intermediate Scaled
10lb wallball
35lb SDLHP
20" Box Jump (Step Ups are ok)
35lb Push Press
Row

Results:
Jerry               189
Neil C.             263
Coco                215
Doogie             247
Brock               275
Jack                295
Bina                204
Yaz                  157
Mo                   205
Pat                  240
Lori                 197
Jesse               197
Zeke                172
Downtown        213
Ashley              156
Michelle           163
Jason               227
Rocky               182
Will                  312
Skibbie             261
Slosher             268
Hornet             258
Schmiggy          260
Harmon            293
Lamb                312
James              218
Jacob               326
Drew                270
Dingo                289
JB                    219
Ocho                287
Brandy              225
Brent                230
Cappy               223
Bobby               183
GMan                232
AndyMac           228
Joel                  307
Katrina              141
Kristen L.          ???
Whitey              277
Petro                294
Dan W.              182
Ellee                 198
Kelly                 176
Alycia                161
Norma               123
Jeremy              185
Cal                     361
Molloy                333
Tatts                  290
Miles                  229
Shaw                  174
Colleen              237
Sarah L.             194
Nick                   238
Regs                   366
Mary                  210
Huddy                274
Brenda               197
TD                     281
Collin                 279
Gibbens              227
TJ                       328
BC                      324
Kirk                    256
Gina                   149
J. Marcis             306
Brian Carroll       209
Enders                309
K.                       226
Brandon              158

9/25/09

Front Squat 5-5-5-5

"The conciousness of self is the greatest hindrance to the proper execution of all physical action."
- Bruce Lee

What Alters Our Genes?
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Still on the fence about Fight Gone Bad IV???  There are still spots available for Saturday - sign-up in the box.  Full workout and modifications below...

Mens Rx'd
20lb wallball
75lb SDLHP
20" Box Jump
75lb Push Press
Row

Ladies RX'd/Mens Scaled
14lb wallball
55lb SDLHP
20" Box Jump
55lb Push Press
Row

Intermediate Scaled
10lb wallball
35lb SDLHP
20" Box Jump (Step Ups are ok)
35lb Push Press
Row

Thursday Oly-Lifting Class

9/24/09

REST DAY / MAKE-UP WOD / SKILL WORK

"Build your workouts around movements that have some obvious, commonplace analog in nature. If your movements are never seen outside of the gym they are probably marginally productive, if not dangerous."
- Greg Glassman

Step it Up
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Matlas - who out there knows what "Matlas" stands for?  This man's name is Adam Cohen.  Anybody???  WH crew not allowed to chime in.

 

9/23/09

"Nasty Girls/Guys"
3 rounds for time:
50 squats
7 muscle-ups
10 hang power clean, 135lb (85lb)

"Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear."
- Greg Glassman

Grains
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**There's still time to join the WCCF team and sign-up for Fight Gone Bad IV.  Even if you can't raise money for the cause, sign-up in the gym and participate - time slots are filling fast...this Saturday, starting at 9am.

Coach Will - 305lb Overhead Squat - Ridiculous!

9/22/09

Back Squat 1 x 10
Back Squat 1 x 8
Back Squat 1 x 6
Back Squat 1 x 4

"In athletics, success is a product of many different factors, not many different supplements."
-Jamie LaBelle

To Train Harder, Consider a Crowd
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Have you seen the September PR list yet???  Another amazing month for WCCF athletes - Big Nicky alone has set 5 PRs this month.  Check it out HERE.

Mike and Kerrye post-WOD

9/21/09

For time: 18-12-6
Deadlift, 225lb (155lb)
Wall Ball, 20lb (14lb)

"Energy and persistence conquer all things."
- Ben Franklin

Objective Comparison of Chocolate Milk and Surge Recovery
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