Windy City CrossFit | Chicago, IL

5/31/11

5 sets:
row - 30 seconds
rest 30 seconds
+
5 sets:
burpee - 30 seconds
rest 30 seconds
+
5 sets:
box jump, 20" - 30 seconds
rest 30 seconds

**recording max reps/calories**

 

"Some cause happiness wherever they go; others whenever they go."
- Oscar Wilde

Why Alcohol Helps you Cope with Bad Effects of Grains
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Calhoun @ CrossFit Zurich

5/30/11

HAPPY MEMORIAL DAY - WCCF IS CLOSED

"Wisdom is knowing what to do next; virtue is doing it."
- David Star Jordan

Does Excessive Sitting Shorten the Hip Flexors?
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4th place in the region.  Can't express how proud I am of WCCF - our community and our team.  The performances and teamwork from our competitors this weekend were unreal; however, it's the community that carries WCCF.  To all of you supported our team this past weekend - whether it was by coming down to the event, following on the site, or just reaching out via text or phone call...THANK YOU!

5/29/11

REST DAY / MAKE-UP WOD / SKILL WORK

"Difficult things take a long time, impossible things a little longer."
- André A. Jackson

The Connection between Agriculture and Disease
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The TEAM before the start of WOD 4 - It was awesome!

5/28/11

WCCF IS CLOSED TODAY

**COME ON DOWN TO NAVY PIER AND WATCH TEAM WCCF AT THE CROSSFIT NORTH CENTRAL REGIONAL

**HUGE thank you to all who came down to cheer on WCCF yesterday!  Can't say enough about our special community...  Currently TEAM WCCF is in 4th place...Regs is 13th in the individual competition.  Come on down if you can make it!

"Faith that the thing can be done is essential to any great achievement."
- Thomas N. Carruther

Coach Sheena - 155lb Thruster!

 

5/27/11

for time:
1000m run
30 handstand push-up
1000m row

"Doubt whom you will, but never yourself."
- Christian Bovee

A Perspective on Play
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**REMINDER: WCCF will be closed this Saturday and this coming Monday (Memorial Day)...today's afternoon classes are on the half-hour (3:30pm; 4:30pm; 5:30pm; 6:30pm).

CF Games North Central Regional starts today...come down and support TEAM WCCF!

WCCF today at Regionals:
11:10pm/Lane 8 - TEAM WCCF
2pm/Lane 9 - Regs
4:48pm/Lane 8 - TEAM WCCF
5:20pm/Lane 9 - Regs

5/26/11

REST DAY / MAKE-UP WOD / SKILL WORK

"Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away."
- Antoine de Saint-Exupéry

What's the Beef with Red Meat?
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A Belated Happy Birthday to the X-man!  40 years old and never stronger...and yes, I know it's sideways

5/25/11

back squat: 5-4-3-2-1; rest 3 minutes
+
for time: 21-18-15-12-9-6-3

russian kb swing, 24kg/16kg
walking lunge

sit-up

**recording max back squat**

"The road leading to a goal does not separate you from the destination; it is essentially a part of it."
- Charles DeLint

Are Carbs More Addictive than Cocaine?
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**WCCF will be closed this Saturday due to the CrossFit North Central Regionals - please consider coming down to support TEAM WCCF - we'll post more information/heat times once we have them**

**WCCF will also be closed Memorial Day

**We've opened up 10 extra spots to each heat for Murph Day - REGISTER HERE

5/24/11

3 sets:
double-under - 30 seconds
rest 30 seconds
box jump, 30"/24"
rest 30 seconds
pillar to pillar shuttle - 30 seconds
rest 30 seconds

rest 5 minutes

3 sets:
double-under - 30 seconds
rest 30 seconds
box jump, 30"/24"
rest 30 seconds
pillar to pillar shuttle - 30 seconds
rest 30 seconds 

**recording total for each 3 set interval (i.e. 800/745)**

"What is right is often forgotten by what is convenient."
- Bodie Thoene

"No Nitrates Added" Hoax
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WCCF Bootcampers

5/23/11

floor press: 5-4-3-2-1; rest 3 minutes
+
2 sets: max rounds/reps in 5 minutes; rest 5 minutes
100m row
5 pull-up (strict)
10 push-up

**recording max floor press**

"All of us attain the greatest success and happiness possible in this life whenever we use our native capacities to their fullest extent..... And every life must be chalked up at least a partial failure when it does not succeed in reaching its inherent destiny."
- Smiley M. Blanton

Kids are Getting Weaker
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5/22/11

REST DAY / MAKE-UP WOD / SKILL WORK

"It is curious that physical courage should be so common in the world and moral courage so rare."
- Mark Twain

Omega 3 Fatty Acids for Muscle Growth
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