Windy City CrossFit | Chicago, IL

2/28/10

REST DAY / MAKE-UP WOD / SKILL WORK

"I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine."
- Henry Rollins

Getting Into Weightlifting - Part 2
*post thoughts to comments

CrossFit Kids Windy City - today at 9am sharp!

Some of the WCCF and CFC crew from yesterday's Double-WOD

2/27/10

DOUBLE WOD SATURDAY
*Today we test out Workout 1 and Workout 3 from the New Zealand Sectional. 

We'll be running heats for WOD 1 during the 9am, 10am and 11am classes.  We'll be running heats for WOD 2 during the 2:30pm, 3:30pm and 4:30pm classes. 

WOD 1 = Workout 1 from the New Zealand Sectional
For time:
2km Row
50 Burpee
100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.

Top 3 Female Scores from New Zealand Sectional
1. 12:29
2. 12:52
3. 12:55

Top 3 Male Scores from New Zealand Sectional
1. 11:00
2. 11:45
3. 11:46

WOD 2 = Workout 3 from the New Zealand Sectional
Complete as many rounds as possible in 10 minutes of:
5 Power Clean (70/50kg)
10 Pullups

Top 3 Female Scores (total reps) from New Zealand Sectional
1. 127
2. 113
3. 112

Top 3 Male Scores (total reps) from New Zealand Sectional
1. 154
2. 143
3. 139

"Hiding from your weaknesses is a recipe for incapacity and error."
- Greg Glassman

Getting Into Weightlifting - Part 1
*post thoughts to comments

2/26/10

Recorded
for time: 10-8-6-4-2
strict ring dip
strict pull-up

for time: 10-8-6-4-2
hspu
CTB pull-up

5 sets, each for max meters
C2 row - 1 minute
rest approximately 3 minutes
*post meters for each set to comments

"There are two cardinal sins from which all others spring: Impatience and Laziness."
- Franz Kafka

Eat Your Lawn???
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Shark Week???


Double WOD Saturday - Workouts Released
WOD 1 = Workout 1 from the New Zealand Sectional
For time:
2km Row
50 Burpee
100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.

Top 3 Female Scores from New Zealand Sectional
1. 12:29
2. 12:52
3. 12:55

Top 3 Male Scores from New Zealand Sectional
1. 11:00
2. 11:45
3. 11:46

WOD 2 = Workout 3 from the New Zealand Sectional
Complete as many rounds as possible in 10 minutes of:
5 Power Clean (70/50kg)
10 Pullups

Top 3 Female Scores (total reps) from New Zealand Sectional
1. 127
2. 113
3. 112

Top 3 Male Scores (total reps) from New Zealand Sectional
1. 154
2. 143
3. 139

2/25/10

REST DAY / MAKE-UP WOD / SKILL WORK

"No matter how carefully you plan your goals they will never be more than pipe dreams unless you pursue them with gusto."
- W. Clement Stone

Little Touches Mean So Much
*post thoughts to comments

2/24/10

Recorded
5 sets for max meters:
C2 row - 30 seconds on / 30 seconds off

max sets of 2 consecutive muscle-up - 5 minutes
*post sets to comments

3 sets for time:
10 overhead walking lunge, 45lb (25lb)
15 ring dips
20 wall ball, 20lb (14lb)
*post time to comments

"Performance isn't a matter of who is watching, it is more a matter of how your core ethics are built and adhered to."
- Byron Pulsifer

Napping Can Prime The Brain For Learning
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New Recipe of the Week

2/23/10

Recorded
For time:
1k row
50 knees to elbows
30 kb swings, 24kg (16kg)

max height box jump - 5 minutes
*post height to comments

for time:
100 double-unders
*post time to comments

"The odds of hitting your target go up dramatically when you aim at it."
- Mal Pancoast

The Hidden Art of Achieving Creative Flow
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CrossFit Kids Windy City (ages 10 & up) - today at 3:45pm sharp

Another BIG month at WCCF - have you checked the monthly PRs?  Check them out HERE

**Competitive fire been stoked since Sectionals?  We'll be hosting a double-WOD this coming Saturday...in an effort to replicate sectional/regional atmosphere.  Normal class times (9am, 10am, 11am)...plus a 2:30pm, 3:30pm, 4:30pm.  We'll go in heats, WOD 1 in the morning, WOD 2 in the afternoon.  WODs announced on Friday.  Even if you don't care about ever competing in a CrossFit competition, come out, workout, and have fun!

**Interested in making the trip out to Denver to watch TEAM WCCF in the US North Central Regionals?  With the help of our very own Skibbie, we've worked out a deal...details below.  For more information, please contact Skibbie @ jskibbie@jrsmarcom.com

Below are rate options for Castle Rock, Co.  

 

 

Round trip group air (based on 20 passengers) on AA nonstop Chicago-Denver (group air allows for name changes)

2 nights Holiday Inn Express Castle Rock

Hot breakfast each morning

Taxes

 

Per Person Double Occupancy:  $438.00         Single Occupancy:  $530.00

 

Hertz compact size car for 3 days including taxes:  $130.00

 

****Currently there are lower airfares for Chicago-Denver with instant purchase, non refundable, non transferrable if participants are booking individually

 

Hotel Information:

 

 HOLIDAY INN EXP CASTLE ROCK
 884 PARK STREET            
 CASTLE ROCK CO 80104       

 

Double Rooms:  2 QUEEN BEDS WITH 2 CHAIRS NONSMOKING WITH FREE WIRELESS
 HIGH SPEED INTERNET ACCESS AND LOCAL PHONE CALLS ACTIVITY

 

Single Rooms:  1 KING BED W DESK AND CHAIR SMOKING WITH FREE WIRELESS HIGH 
SPEED INTERNET ACCESS AND LOCAL PHONE CALLS 25 INCH TV

2/22/10

UNLOAD WEEK

Recorded
5 sets for total time:
30 double-unders
20 pull-ups
10 hspu
rest 2 minutes

max meters C2 row - 5 minutes
*post meters to comments

"The greatest failure is the failure to try."
- William Arthur Ward

Shocking Secrets About Fast Food
*post thoughts to comments

Mo on the Row

2/21/10

REST DAY / MAKE-UP WOD / SKILL WORK

Better Athletes Sweat More
*post thoughts to comments

CrossFit Kids Windy City - today at 9am sharp!

2/20/10

TEAM WORKOUT - for total reps
max anyway overhead, 135lb (85lb) - 5 minutes
max strict pull-up - 5 minutes
max wall ball, 20lb (14lb) - 5 minutes
max meters (C2 Row) - 5 minutes

"In teamwork, silence isn't golden, it's deadly."
- Mark Sanborn

The Transfer of Fitness and Agility
*post thoughts to comments

K, as the whole gym was singing 'Happy Birthday' to her - before her heat

2/19/10

Recorded
Deadlift 1 x 5 @ 75%
Deadlift 1 x 3 @ 85%
Deadlift 1 x 1 or more @ 95%

3 sets for total time:
20 box jump, 30" (24")
rest 30 seconds

5 sets - 30 seconds on / 30 seconds off
C2 Row for max meters

The Truth About Lactic Acid
*post thoughts to comments

STORM COMING