Windy City CrossFit | Chicago, IL

3/31/10

1. clean & jerk: 80% x 3 x 4
   *post loads to comments
   
   
   
2. RECORDED
   push press 1rm
   
   
   
3. 3 sets: 20 unbroken pull-up; rest 2 minutes
   
   
   
4. 3 sets: 20 unbroken burpee; rest 2 minutes
   

"Man is not the creature of circumstances, circumstances are the creature of man.  We are free agents, and man is more powerful than matter."
- Benjamin Disraeli


Alan Aragon On Intermittent Fasting
*post thoughts to comments

CrossFit Kids Windy City (ages 10 & up) - today at 3:45pm sharp

3/30/10

1. RECORDED
   5 sets for max reps:
   30 seconds on - power clean, 155lb/105lb
   60 seconds off
   30 seconds on - double-under
   60 seconds off
   
   
2. 3 sets:
   1 minute max rep box jump, 30"/24"
   rest 1 minute
   *post reps to comments
   
   
3. 3 sets:
   1 minute max rep muscle-up
   rest 1 minute
   *post reps to comments
   
   
4. 3 sets:
   200m run or 250m row
   rest 2 minutes
   *post splits to comments

"What we see depends mainly on what we look for."
- Sir John Lubbock

Optimism Is Healthy
*post thoughts to comments

CrossFit Kids Windy City (ages 10 & up) - today at 3:45pm sharp


  

3/29/10

1. snatch: 80% x 3 x 4
   *post loads to comments
   
   
   
2. RECORDED
   overhead squat 1rm
   *take 20-25 minutes to find 1rm for day
   
   
   
3. interval mash-up - alternating movements
   6 total intervals - 30 on / 30 off
   thruster, 95lb/65lb
   double-under
   *post reps to comments

"When possible make the decisions now, even if action is in the future.  A revised decision usually is better than one reached at the last moment."
- William B. Given, Jr.

Junk Food Marketing To Children
*post thoughts to comments


  

3/28/10

REST DAY / MAKE-UP WOD / SKILL WORK

"What makes the engine go?  Desire, desire, desire."
- Stanley Kunitz

Right Time To Start Evolutionary Living 
*post thoughts to comments

CrossFit Kids - Today at 9am Sharp!

3/27/10

WCCF SATURDAY DOUBLE-WOD

We'll be running 90 minute classes for the Total; WOD #2 heats will begin at 2pm.
CF TOTAL times:
9am - 10:30am
10:30am - 12pm
12pm - 1:30pm

WOD #1 = CF TOTAL
back squat - 1 rep max
press - 1 rep max
deadlift - 1 rep max

WOD #2 = BC Sectional WOD #4
5 rounds for time:
200m medicine ball run, 20lb (14lb)
9 ring dip (4 ring dip)
12 pull-up
15 wall ball, 20lb (14lb)

"An invincible determination can accomplish almost anything, and in this lies the great distinction between great men and little men."
- Thomas Fuller

Up To A Third Of Breast Cancers Could Be Avoided
*post thoughts to comments

3/26/10

2 sets: turkish get-up (12 left / 12 righ
*post loads to comments

4 sets: 5 hspu / max rep ring dip; rest 2 minutes
*post ring dip reps to comments

RECORDED
for time:
10 box jump, 30" (24")
20 wall ball, 20lb (14lb)
40 double-under
200m run
200m overhead walk, 45lb (25lb)
200m run
40 double-under
20 wall ball, 20lb (14lb)
10 box jump, 30" (24")

"If you don't like something change it; if you can't change it, change the way you think about it."
- Mary Engelbreit

How Cows (Grass-Fed Only) Could Save The Planet 
*post thoughts to comments

3/25/10

REST DAY / MAKE-UP WOD / SKILL WORK

"What we see depends mainly on what we look for."
- Sir John Lubbock

The Exoneration of Bacon
*post thoughts to comments

The Steere Crew - Brian, Billy Bob and Big Brock.  It was an honor.

   

3/24/10

400m farmer walk
*post loads to comments

RECORDED
box squat jump 1 x 5 @ 75%
box squat jump 1 x 5 @ 80%
box squat jump 1 x 5 @ 85%

4 sets for total time: 400m row / 200m run; rest 90 seconds
*post time to comments

"Man is not the creature of circumstances, circumstances are the creature of man.  We are free agents, and man is more powerful than matter."
- Benjamin Disraeli

CrossFit Kids Windy City (ages 4-9) - today at 3:45pm sharp

Rowing Words of Wisdom
*post thoughts to comments


  

3/23/10

max (time) seated wall sit x 3; rest 1 minute
*post splits to comments

max weighted sit-up; rest 2 minutes
*post loads/reps to comments 

RECORDED
3 sets for total reps:
100m row or run / 200m row or run / 300m row or run
max rep pull-up  
rest 3 minutes
*rest 30 seconds after each row or run before beginning next interval

"In all human affairs there are efforts, there are results, and the strength of the effort is the measure of the result." 
- James Lane Allen

CrossFit Kids Windy City (ages 10 & up) - today at 3:45pm sharp

Why Weight Loss Isn't Just "Calories In Minus Calories Out"
*post thoughts to comments


  

3/22/10

4 sets: 200m row sprint/max rep push-up; rest 2 minutes
*post reps to comments

REST 5 MINUTES

RECORDED
box squat jump: take 20 minutes to find max height

5 rounds for time: 10 burpee/30 double-under
*post time to comments

"People seldom improve when they have no other model but themselves to copy."
- Oliver Goldsmith

Gots To Get Your Deload On