Windy City CrossFit | Chicago, IL

6/30/11

REST DAY / MAKE-UP WOD / SKILL WORK

Why We Move Poorly, and What to Do About It
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Operation and the Legend (Wes!)

6/29/11

A. back squat @ 30X1: 6-8 x 4; rest 2 minutes

+
5 sets - as fast as possible:
3 hang power snatch
3 overhead squat
40m run
rest/walk back

**recording heaviest back squat weight**

"We promise according to our hopes, and perform according to our fears."
- Francois duc de la Rochefoucauld

Your Mind and Your Health - Part 1
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NEW WCCF GEAR - Pre-order Now!

 

6/28/11

4 sets - for total time:
400m run
15 russian kb swing, 32kg/24kg
15 pull-up
rest 3 minutes

"One can be a brother only in something.  Where there is no tie that binds men, men are not united but merely lined up."
- Antoine de Saint-Exupéry

10,000 Hours, Doping, Media, and a Call For Suggestions
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NEW WCCF GEAR - Pre-order Now!

6/27/11

A. press @ 11X2: 3-4 x 4; rest 2 minutes
B. deadlift: 3-3-3; rest 3 minutes
+
3 sets:
30 double-under
10 burpee

10 box jump, 30"/24"
rest 4 minutes

**recording heaviest press weight**

"Maturity is achieved when a person accepts life as full of tension."
- Joshua L. Liebman

When Running Up Mileage, 10 Percent Isn't the Cap
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6/26/11

REST DAY / MAKE-UP WOD / SKILL WORK

"A man may do an immense deal of good, if he does not care who gets the credit for it."
- Father Strickland

Life Expectancy of U.S. Women Slips in Some Regions
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6/25/11

TEAM WORKOUT - for max reps/calories:
3 sets of the following:
C2 row - 30 on / 30 off x 3
russian kb swing, 32kg/24kg - 30 on / 30 off x 3

box jump, 20" - 30 on / 30 off x 3

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

Bar Speed
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6/24/11

A. overhead squat: 3-3-3 - easy weight; rest 2 minutes
B. front squat cluster @ 30X1: 2.3.5 x 3; rest 3 minutes
+
3 sets:
10 thruster, 95lb/65lb
15 ctb pull-up
rest 2 minutes

*recording heaviest front squat weight*

"You give but little when you give of your possessions.  It is when you give of yourself that you truly give."
- Kahlil Gibran

Overhead Stability in the Snatch
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6/23/11

REST DAY / MAKE-UP WOD / SKILL WORK

"A stiff apology is a second insult.... The injured party does not want to be compensated because he has been wronged; he wants to be healed because he has been hurt."
- G.K. Chesterton

Nutrition and Alzheimer's Disease
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Bootcamp Crew!

6/22/11

A. press cluster: 2.2.2 x 4; rest 2 minutes
B. deadlift: 5-5-5; rest 3 minutes
C. farmer walk, 32kg/24kg: max complete lengths (3 pillar) x 2; rest 2 minutes

**recording heaviest press weight**

"May you live all the days of your life."
- Jonathan Swift

Food for Thought - thanks Ashley

6/21/11

for max reps/calories:
C2 row: 1 minute @ high effort x 5; rest 60 seconds
+
5 sets:
:20 double-under
:20 squat
:20 sit-up
rest 60 seconds

"The trouble with always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."
- G.K. Chesterton

Standard American Diet
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