Windy City CrossFit | Chicago, IL

4/30/11

SECTIONAL #6
max reps - 7 minutes
3 thruster, 100lb/65lb
3 ctb pull-up
6 thruster, 100lb/65lb
6 ctb pull-up
9 thruster, 100lb/65lb
9 ctb pull-up
...

"The truth is the only thing worth having, and, in a civilized life, like ours, where so many risks are removed, facing it is almost the only courageous thing left to do."
- E.V. Lucas

Chris McDougall Interview - Author of Born to Run

4/29/11

SECTIONAL #6
max reps - 7 minutes
3 thruster, 100lb/65lb
3 ctb pull-up
6 thruster, 100lb/65lb
6 ctb pull-up
9 thruster, 100lb/65lb
9 ctb pull-up
...

or...

1 mile run
+
max double-under - 10 minutes

**recording total double-under**

"For everything you have missed, you have gained something else."
- Ralph Waldo Emerson

In Hypertension, Strong Men Live Longer
*post thoughts to comments

4/28/11

REST DAY / MAKE-UP WOD / SKILL WORK

"It's so hard when I have to, and so easy when I want to."
- Annie Gottlier

Coconut Oil
*post thoughts to comments

Sign up for Saturday Heats - Sectional #6 - @ WCCF

Windy City Endurance WOD

4/27/11

max rounds/reps in 3 minutes @ 80% effort x 4; rest 3 minutes
5 wall ball, 20lb/14lb
5 kb swing, 24kg/16kg
5 sit-up

"With ordinary talent and extraordinary perseverance, all things are attainable."
- Thomas Foxwell Buxton

5 Degree Kale, Radicchio and Pancetta Salad - Thanks Ashley!

All cleared out...  Thanks to K.Swan for a day of "make your own trail mix"

4/26/11

3 sets for total time:
10 burpee
15 box jump, 20"
10 ctb pull-up
rest 3 minutes
+
3 sets:
30 double-under
rest 45 seconds

**recording 3 sets for total time**

"Procrastination is the art of keeping up with yesterday."
- Don Marquis

Growing Up Oly
*post thoughts to comments

BOOTCAMP: Powered by Windy City CrossFit

4/25/11

A. power clean/push press: 1.3 x 3; rest 2 minutes
B. front squat: 3-3-3; rest 4 minutes
+
row sprints: 1 minute @ 90% effort x 3; rest 3 minutes

**recording heaviest front squat weight**

"Put a grain of boldness into everything you do."
- Baltasar Gracian

Can Complete Novice Become Golf Pro with 10,000 Hours of Practice?
*post thoughts to comments

"Murph Day 2011" @ WCCF
*Heats/Registration will be posted shortly

Lilly Hanna artwork - influenced by WCCF

4/24/11

REST DAY  - HAPPY EASTER!

"I can tell you how to get what you want:  You've just got to keep a thing in view and go for it and never let your eyes wander to right or left or up or down.  And looking back is fatal."
- William J. Lock

Diet can Reverse Kidney Failure
*post thoughts to comments

4/23/11

SECTIONAL #5
max rounds/reps - 20 minutes
5 power clean, 145lb/100lb
10 toe-to-bar
15 wall ball, 20lb/14lb

"We must embrace pain and burn it as fuel for our journey."
- Kenji Miyazawa

Low Fat Diets have Led to a 31% Increase in Obesity
*post thoughts to comments

4/22/11

SECTIONAL #5
max rounds/reps - 20 minutes
5 power clean, 145lb/100lb
10 toe-to-bar
15 wall ball, 20lb/14lb

or...

power clean tech work/practice - 10 minutes
+
3 sets
3 power clean @ 80% effort
6 burpee box jump, 20"
9 pull-up
rest 45 seconds

**recording power clean weight**

"Wisdom is the reward you get for a lifetime of listening when you'd have preferred to talk."
- Doug Larson

Age and CrossFit Performance
*post thoughts to comments

**WCCF will be closed this Sunday for the Easter holiday**

4/21/11

REST DAY / MAKE-UP WOD / SKILL WORK

"He who rejects change is the architect of decay.  The only human institution which rejects progress is the cemetery."
- Harold Wilson

Life-Size Barbie Gets Real Women Talking
*post thoughts to comments

Carrots and Parsnips Roasted with Clementine - new WCCF Recipe - Thanks Ashley!