Windy City CrossFit | Chicago, IL

10/31/09

SURPRISE HALLOWEEN TEAM WORKOUT
*Show-up to find out

"You must accept your disappointments and triumphs equally."
- Harvey Penick

"Fattism"
*Post thoughts to comments

*Reminder - WCCF Halloween Potluck - Today! - more info HERE
*Reminder - WCCF Feeding Grounds Nutrition Workshop - Today! - more info HERE

HAPPY HALLOWEEN!!!

10/30/09

Deadlift 70% x 3
Deadlift 80% x 3
Deadlift 90% x 3 or more

"The man who can drive himself further once the effort gets painful is the man who will win."
- Roger Bannister

JUMP
*Post thoughts to comments

*WCCF is now carrying Optimum Performance Training supplements REFUEL and VMG, designed by James Fitzgerald of OPT.  For more information, click HERE

10/29/09

REST DAY / MAKE-UP WOD / SKILL WORK

"Do not let what you cannot do interfere with what you can do."
- John Wooden

*Reminder - WCCF Halloween Potluck and WCCF Feeding Grounds Nutrition Workshop this Saturday

*WCCF Winter Weightlifting Meet

*WCCF is now carrying Optimum Performance Training supplements REFUEL and VMG, designed by James Fitzgerald of OPT.  For more information, click HERE

Post-Fran - the 7:30pm crew

10/28/09

"Fran"
For time: 21-15-9
Thruster, 95lb (65lb)
Pull-up

Bigger, Better, Faster, Longer
*Post thoughts to comments

She's back once again - FRAN!

10/27/09

For time:
50 HSPU
100 sit-ups
50 ring dips
100 flutter kicks

"I'm a firm believer in the theory that people only do their best at things they truly enjoy. It is difficult to excel at something you don't enjoy."
- Jack Nicklaus

Effect of Animal Fat on Sleep
*Post thoughts to comments

10/26/09

Back Squat 70% x 3
Back Squat 80% x 3
Back Squat 90% x 3 or more

"Experience tells you what to do, confidence allows you to do it."
- Stan Smith

Steadily More Sedentary?

*CrossFit Kids Windy City "Homework" assignments HERE

Congratulations to Corey - SEAL FIT Camp Class 8!

10/25/09

REST DAY / MAKE-UP WOD / SKILL WORK

"I learned that if you want to make it bad enough, no matter how bad it is, you can make it."
- Gale Sayers

CrossFit Kids Windy City - Today 9am Sharp

Fantasy Fitness?
*Post thoughts to comments

10/24/09

TEAM WORKOUT - for time:

50 box jumps, 24"
50 jumping pull-ups
50 KB swings, 16kg
50 walking lunge
50 knees to elbows
50 push press, 45lb
50 good mornings, 45lb (35lb)
50 wall ball, 20lb (14lb)
50 burpees
50 double-unders

"Concentration is the ability to think about absolutely nothing when it is absolutely necessary."
- Bobby Knight

Is The Exercise Cool-Down Really Necessary?
*Post thoughts to comments

10/23/09

Deadlift 65% x 5
Deadlift 75% x 5
Deadlift 85% x 5 or more

"For when the One Great Scorer comes to mark against your name, He writes - not that you won or lost- but how you played the game.
- Grantland Rice

Low-Carb Gaining a Foothold
*Post thoughts to comments

10/22/09

REST DAY / MAKE-UP WOD / SKILL WORK

"I always felt that I hadn't achieved what I wanted to achieve. I always felt that I could get better. That's the whole incentive. Even today, I still think I can get better. I'll never be satisfied."
- Virginia Wade

The Pump
*Post thoughts to comments