Windy City CrossFit | Chicago, IL

8/31/11

push press: 3-2-1; rest 4 minutes
+
5 sets - each as fast as possible:
8 push press, 95lb/65lb
10 ctb pull-up
rest 2:30

**recording heaviest push press weight**

"Use what talents you possess; the woods would be very silent if no birds sang except those that sang best."
- Henry van Dyke

Misdiagnosis by Design
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Congrats again to Throttle and Sherry...and welcome Sofia Clementine!

8/30/11

7 sets - each as fast as possible:
C2 row - 15 hard pulls
15 sumo deadlift high pull, 75lb/55lb
rest 3 minutes

**recording total calories from C2 pulls**

"To go beyond is as wrong as to fall short."
- Confucius

Foods Rich in Protein, Dairy Products Help Dieters Preserve Muscle and Lose Belly Fat
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8/29/11

back squat: 3-2-1; rest 4 minutes
+
5 sets:
russian kb swing, 32kg/24kg - 30 seconds
rest 30 seconds
wall ball, 20lb/14lb - 30 seconds
rest 30 seconds
walking lunge - 30 seconds
rest 30 seconds

**recording heaviest back squat weight**

"He conquers who endures."
 - Persius

More on Salt
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WCCF Kids Fall Session

Congrats to the WCCF Weightlifting crew for a strong showing this past weekend!

8/28/11

REST DAY / MAKE-UP WOD / SKILL WORK

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

How to Dump Sugar...For Good
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NEW OLY SCHEDULE BEGINS TOMORROW:  Class format - don't be late!
Monday:
5:30pm-7:00pm
7:00pm-8:30pm

Wednesday:
5:30pm-7:00pm
7:00pm-8:30pm

Thursday:
6:00pm-7:30pm
7:30pm-8:30pm

Saturday:
9am

8/27/11

TEAM WORKOUT:
for time:
25 rounds
3 burpee
3 pull-up
10 double-under
+
200m run relay

"The secret of success is constancy of purpose."
- Benjamin Disraeli

Cancer's Secrets Come Into Sharper Focus
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8/26/11

A. deadlift (touch and go): 8-8-8; rest 3 minutes
B1. sandbag squat jump: 6-6-6; rest 2 minutes
B2. 5 consecutive broad jumps for max distance; rest 2 minutes
C. 50 sit-up - not for time

**recording deadlift weight**

"Times of stress and difficulty are seasons of opportunity when the seeds of progress are sown."
- Thomas F. Woodlock

Born, and Evolved, to Run
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8/25/11

REST DAY / MAKE-UP WOD / SKILL WORK

"The gem cannot be polished without friction, nor man perfected without trials."
- Confucius

New WCCF Recipe - Thanks Ashley!

8/24/11

A. push press:

    80% effort x 8-10; rest 3-4 minutes
    90% effort x 3-5; rest 3-4 minutes
    95% effort x 2-3
B. max unbroken 1-3 ladders - 7 minutes
    hang power clean, 155lb/115lb
    ring dip

**recording heaviest push press weight**

"Fire is the test of gold, adversity of strong men."
- Marcus Annaeus Seneca

How to Slay a Giant
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Congrats to Honorary Windy City SEAL FIT member Brandon Bonser - Kokoro 18 grad - recognized and awarded for "exemplary leadership."  Well done Brandon!

8/23/11

2 sets of the following:
max reps in 5 minutes; rest 5 minutes
C2 row - 10 hard pulls
10 russian kb swing, 24kg/16kg
+
max reps in 5 minutes; rest 5 minutes
30 double-under
10 push-up

**recording total cals/reps**

"In everyone's life, at some time, our inner fire goes out.  It is then burst into flame by an encounter with another human being.  We should all be thankful for those people who rekindle the inner spirit."
-Albert Schweitzer

Fancy Shoes Injure You
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8/22/11

A. back squat: 5-4-3; rest 3 minutes
+
5 sets - each as fast as possible:
3 hang squat clean
5 burpee
rest 2:30
+
farmer walk: 1 attempt for max distance, 32kg/24kg

**recording heaviest back squat weight**

"Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it.  I never heard of anyone ever stumbling on something sitting down."
- Charles F. Kettering

Are You Keeping Track?
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