Windy City CrossFit | Chicago, IL

9/30/11

5 sets:
2 front squat @ 90% effort
4 max effort squat jump, 24kg/16kg

rest 3 minutes

+
box jump, 20" - 30 on / 30 off x 5

+
wall ball, 20lb/14lb - 30 on / 30 off x 5

*recording front squat weight*

"Discipline is remembering what you want."
- David Campbell

The 'Scary' Rise in Health Insurance Costs
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9/29/11

REST DAY / MAKE-UP / SKILL WORK

"Every thought is a seed.  If you plant crab apples, don't count on harvesting Golden Delicious."
- Bill Meyer

What Dr. Mercola Didn't Say About Dark Chocolate and Cardiovascular Disease
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9/28/11

for total time:
800m run x 4; rest 5 minutes

"Never give in--never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy."
- Sir Winston Churchill

Are You Living an Active or Passive Life?
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9/27/11

A. push press: 5-5-5-5; rest 3 minutes (each set as fast as possible)
+
4 sets of the following:
max reps in 1 minute; rest 1 minute

10 double-under
5 burpee

+
max reps in 1 minute; rest 1 minute
7 hard pulls - C2 row

7 russian kb swing, 32kg/24kg

**recording push press weight**

"It’s a young fish that is more likely to attribute their buoyancy to themselves and not the water they swim in. With age and more experience I think the fallacy of that perception gets corrected."
- Jon Kissick

Cognitive Biases in Sports
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9/26/11

A1. back squat: 90-95% x 2 x 3; rest 2 minutes
A2. pull-up: 15 unbroken x 3; rest 2 minutes
B. box jump, 37"/31": 8-8; rest 2 minutes
C. hang squat clean: 5 unbroken/fast x 3; rest 2 minutes

**recording back squat weight**

"To hate and to fear is to be psychologically ill ... it is, in fact, the consuming illness of our time."
- Harry A. Overstreet

A Little Deception Helps Push Athletes to the Limit
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Congratulations to Steve D. - Kokoro 19 Secured!

9/25/11

REST DAY / MAKE-UP / SKILL WORK

 "Greatness resides in those who have the patience to master the patterns first, then add complexity later."
- Dan John

Hospitals Dangerous???
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Metro Dash(ers)
 

9/24/11

TEAM WORKOUT

for time:
10 sets:
5 deadlift, 225lb/155lb
5 burpee
+
800m run
+
10 sets:
C2 - 150m sprint

"If you do not raise your eyes you will think that you are the highest point."
- Antonio Porchia

Plants RNAs Found in Mammals
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9/23/11

A1. front squat: 80-85% effort x 3 x 3; rest 2 minutes
A2. muscle-up: 5-5-5; rest 2 minutes
+
6 sets:
6 unbroken hang power clean
6 box jump, 34"/28"
rest 3 minutes

**recording front squat weight**

"I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion."
- Mia Hamm

Tips for Increasing the Front Squat
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9/22/11

REST DAY / MAKE-UP / SKILL WORK

"The unforgivable crime is soft hitting.  Do not hit at all if it can be avoided; but never hit softly."
- Theodore Roosevelt

How Smell Rules Your Life
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9/21/11

2 sets of the following:

max rounds/reps in 3 minutes; rest 3 minutes
20 double-under
10 russian kb swing, 24kg/16kg
10 box jump, 20"
+
max rounds/reps in 3 minutes; rest 3 minutes
5 wall ball, 20lb/14lb
5 pull-up
+
max calorie in 3 minutes; rest 3 minutes
C2 row

**recording total reps/calories**

"A creative man is motivated by the desire to achieve, not by the desire to beat others."
- Ayn Rand

If You Don't Value Your Health...
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