Windy City CrossFit | Chicago, IL

11/30/09

Recorded
5 sets:
Power Snatch + 3 Overhead Squats

then...

3 rounds for time:
5 muscle-up
10 overhead walking lunge, 45lb (25lb)
15 knees to elbows

*post metcon results to comments

"There are precious few Einsteins among us.  Most brilliance arises from ordinary people working together in extraordinary ways."
- Roger van Oech

**This Saturday at the Black Rock Pub & Kitchen (12/5, 7pm-???) - WCCF 2 Year Anniversary Party!  Please RSVP to comments if you plan on coming so that we can get an accurate headcount.

CrossFit Kids Windy City - Homework Assignments

Of Being Paleo, In The "Now"
*Post thoughts to comments
 

 

11/29/09

REST DAY / MAKE-UP WOD / SKILL WORK

"We cannot afford to forget any experience, not even the most painful."
- Dag Hammerskjold

CrossFit Kids Windy City - today at 9am sharp!

CrossFit Foundations - today at 10am sharp!

How Necessary is Stretching?
*Post thoughts to comments

11/28/09

TEAM WORKOUT - for time:
"Seth"
1600 M Run
50 Chest to Bar Pull-ups
100 Push-ups
1600 M Run
100 Sit-ups
50 Burpee
1600 M Run

Today's workout was created in honor of, and dedicated to Captain David "Seth" MItchell of the United States Marine Corp. He died, tragically, in a helicoptor crash Monday, October 26th while supporting combat operations in Helmand Province, Afghanistan. Seth was a dear friend of our friends down at CrossFit Austin, and this is what CFA athlete Joe Horst had to say about him:

Seth was an amazing person and true American, loved being in the Marines. He lived life to the fullest and was very dedicated towards everything he did. In the Marines, he didn't start off as a pilot, but he kept at it and got into flight school after 3 - 4 years, nobody would stop him from being a pilot. I remember when he moved to Top Sail Island in North Carolina , he purchased a used longboard (surf board) and couldn't surf it very well, but this past summer he was riding the waves off the beaches of Cardiff Cliffs in California with his Marine buddies. He could never be stopped, he became a surfer! Seth is truly an inspiration, he enjoyed life to the fullest. In between deployments and training, Seth did just that..enjoyed life.

So today we honor Seth with our efforts in the gym, and thank him for his ultimate sacrifice.

"The confidence you need is belief in your potential.  If you see world-class potential in yourself, you'll put in the effort.  If you don't see the potential, you won't put in the effort and you'll wait for the performance, and the performance always follows the belief in self."
- Denis Waitley

Explosive Moves Don't Make You Explosive?
*Post thoughts to comments

11/27/09

Strength - Recorded
Deadlift 70% x 3
Deadlift 80% x 3
Deadlift 90% x 3 or more

then...

For total time:
3 sets
250m row
25 wall ball, 20lb (14lb)
25 sit-ups
rest 3 minutes

*Post metcon results to comments

"Action springs not from thought, but from a readiness for responsibility."
- Dietrich Bohoeffer

No Such Thing As Cardio
*Post thoughts to comments

**Reminder - 7pm, December 5th at the Black Rock Pub & Kitchen - WCCF 2 Year Anniversary Party!

11/26/09

REST DAY - CLOSED FOR HOLIDAY

"The deepest personal defeat suffered by human beings is constituted by the difference between what one was capable of becoming, and what one has in fact become."
- Ashley Montagu

Community and Camaraderie - Foundations of 21st Century Business
*Post thoughts to comments

HAPPY THANKSGIVING!

11/25/09

Strength - Recorded
Push Press 5-5-5

then...

For total time:
3 sets
12 thrusters (50% bodyweight)
50 double-unders
rest 2 minutes

3 sets
15 pull-ups
20 box jumps, 20"
rest 30 seconds

*Post metcon results to comments

"When a man begins to understand himself, he begins to live."
- Norvin G. McGranahan

The Science of Success
*Post thoughts to comments


   

11/24/09

Power/Skill - Recorded
3 position power clean (high hang, hang above knee, floor) 1-1-1-1-1
*cannot let go of bar

strict muscle-up 5-5-5-5-5
*perform 5 muscle-ups after each set of 3 position power cleans
*post muscle-up results to comments

"Nothing is a waste of time if you use the experience wisely."
- Auguste Rodin

Physics of Oly-Lifting
*Post thoughts to comments

Coach Will hanging with OPT at this past weekend's Black Box Summit

11/23/09

We're going to try something new this week and post the entire workout to the site.  If a day calls for strength and metcon work, we'll post both.  One will be recorded on the site, the other will be for you to post results to the comments section.  For example, today we'll be recording Back Squat results to the site...we ask that you post your metcon results. 

Strength - Recorded
Back Squat 70% x 3
Back Squat 80% x 3
Back Squat 90% x 3 or more

Then...

For total reps:
15 on/15 on/30 off x 3 (singles/double-unders)
15 on/15 on/30 off x 3 (kb swings, 24kg (16kg)/jumping lunges)

30 on/30 on/60 off x 3 (singles/double-unders)
30 on/30 on/60 off x 3 (kb swings, 24kg (16kg)/jumping lunges)

*Post metcon results to comments

"The trials you encounter will intoduce you to your strengths."
- Epictetus

**We'll be closed Thursday for Thanksgiving...normal hours the rest of the week.

The Best Exercises For Healthy Bones
*Post thoughts to comments

James hanging out with the crew at CrossFit Paradise in Maui

11/22/09

REST DAY / MAKE-UP WOD / SKILL WORK

"To think too long about doing a thing often becomes its undoing."
- Eva Young

CrossFit Kids Windy City - today at 9am sharp!

*No Foundations Class Today - we're back Next Week.

Can't Have One Without The Other - Koltse surfin' it up in Bali

11/21/09

TEAM WORKOUT - for time:
50 double-unders
25 pull-ups
25 thrusters, 95lb (65lb)
25 wall ball, 20lb (14lb)
25 box jump, 24"
25 kb swings, 24kg (16kg)
25 pull-ups
50 double-unders

"We must look for the opportunity in every difficulty instead of being paralyzed at the thought of the difficulty in every opportunity."
- Walter E. Cole

Evolution
*Post thoughts to comments

**No Foundations Class This Sunday** 

Jeneral doing Surf WOD @ Kuta Beach, Bali - AMRAP 3 Hours, Paddle Like Hell, Ride Wave In