Windy City CrossFit | Chicago, IL

7/31/11

REST DAY / MAKE-UP WOD / SKILL WORK

"Success is that old ABC - Ability, Breaks and Courage."
- Charles Luckman

Consult Your Biological Clock to Optimize the Effectiveness of Vitamin and Mineral Supplements
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7/30/11

TEAM WORKOUT

A. max ring push-up x 3; rest while other teammates work
+
10 sets:
5 hang power clean, 155lb/115lb
5 ctb pull-up

"Genius in an infinite capacity for taking life by the scruff of the neck."
- Katharine Hepburn

Squatting...not an exercise, but an expression of health
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7/29/11

A. broad jump: 3 attempts for max distance; rest as needed

+
B. 5 sets:
    200m run

    rest 2 minutes
+
C. 50 sit-up

**recording max broad jump**

"We judge others by their behavior.  We judge ourselves by our intentions."
- Ian Percy

Feeling Down?  Eat Some Fat!
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WCCF Mobility Workshop: Lower Body - Thursday 8/11 @ 6:30pm

7/28/11

REST DAY / MAKE-UP WOD / SKILL WORK

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

The Aesthetic Goal Conundrum
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7/27/11

A. press: 4-3-2-1; rest 4 minutes
+
B. 500m row x 1

**recording heaviest press weight and row time**

"Contrary to popular belief, there most certainly is an "I" in "team."  It is the same "I" that appears three times in "responsibility." 
- Amber Harding

Pros and Cons of Probiotics
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Kyle hangin' at CrossFit Portland

7/26/11

"Helen"

3 rounds for time:
400m run
21 kb swing, 24kg/16kg
12 pull-up

"An unshared life is not living.  He who shares does not lesson, but greatens, his life."
- Stephen S. Wise

Tanning Could Cause Cancer, but Not Tanning Could Cause a Lot Worse
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We're gonna miss this guy...  Today is Vince's last day.  He's following his dream and will soon open CrossFit Reviver in Rochester Hills, MI.  We wish him nothing but the best.  Good luck Vince!

7/25/11

A. back squat: 4-3-2-1; rest 4 minutes
B1. overhead walking lunge, 45lb/25lb: 20 unbroken steps x 3; rest 10 seconds
B2. strict pull-up: max x 3; rest 2 minutes
C. tabata sit-up: 20 on / 10 off x 8

**recording heaviest back squat**

"Ideas are powerful things, requiring not a studious contemplation but an action, even if it is only an inner action."
- Midge Dector

Access to Supermarkets Doesn't Improve Diets
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Kokoro 15 - Invictus from Bryce Hanna on Vimeo.

7/24/11

REST DAY / MAKE-UP WOD / SKILL WORK

"Men take only their needs into consideration, never their abilities."
- Napolean Bonaparte

What Prehistoric Footprints Reveal
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7/23/11

ring dips: max x 3; rest while other teammates are working
*one pair of rings - each person right after the other for a max set
+
TEAM RELAY

4 sets for time:
12 push press, 115lb/85lb
12 ctb pull-up
200m run

**recording total dips and time**

"Everybody untertakes what he sees another successful at, whether he has the aptitude for it or not."
- Johann von Goethe

Mary! - Mesa Verde National Park

7/22/11

5 sets:
3 successive broad jumps - for distance
rest 2 minutes
+
8 sets:
max box jump in 10 seconds, 30"/24"
100m run
rest/walk/jog back

"recording total number of box jumps"

"Never desert your own line of talent.  Be what nature intended you for, and you will succeed."
- Greer Garson

Sleep or Die
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Who will start the revolution?