Windy City CrossFit | Chicago, IL

10/31/11

A. back squat: 10-5-2; rest 3-4 minutes
+
10 sets:
1 hang squat clean
3 box jump, 30"/24"
5 ctb pull-up
rest 90 seconds

*post loads/notes to comments

"Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young."
– Henry Ford

How Stress Affects Your Health
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**There will be no classes this Saturday due to the Carl Paoli Gymnastic Seminar

HAPPY HALLOWEEN WCCF!

10/30/11

REST DAY / MAKE-UP / SKILL WORK

"Impossible is a word to be found only in the dictionary of fools."
- Napoleon Bonaparte

10/29/11

TEAM WORKOUT - for time (relay style)

5 sets:

5 power clean, 135lb/85lb
5 burpee
+
5 sets:
5 push press, 135lb/85lb
15 box jump, 20"
+
5 sets:
10 deadlift, 155lb
10 ring push-up
+
5 sets:
C2 row - 200m

"The best day of your life is the one on which you decide your life is your own.  No apologies or excuses.  No one to lean on, rely on, or blame.  The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it.  This is the day your life really begins.:
- Bob Moawad

Grooving the Raw Squat
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The Donger Strikes Again...

10/28/11

A1. front squat: 5-5-5-5; rest 2 minutes
A2. pull-up: 15 unbroken x 4; rest 2 minutes
B. kb squat jump, 16kg/12kg: 8 max effort jumps x 2; rest 2 minutes
+
50 sit-up - not for time

*recording front squat weight*

"There is only one way in which a person acquires a new idea:  by the combination or association of two or more ideas he already has into a new juxtaposition in such a manner as to discover a relationship among them of which he was not previously aware."
- Francis A. Cartier

Go With Your Gut
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10/27/11

REST DAY / MAKE-UP / SKILL WORK

"You have to have an idea of what you are going to do, but it should be a vague idea."
- Pablo Picasso

Carb Restriction and Cancer
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Nimmer - reading a book while doing his waiter walks

10/26/11

2 sets of the following:

double-under - 1 minute
rest 1 minute
wall ball, 20lb/14lb - 1 minute
rest 1 minute
C2 row - 1 minute

rest 1 minute

walking lunge - 1 minute
rest 1 minute

russian kb swing, 24kg/16kg - 1 minute

rest 1 minute

*record total reps*

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
– Mark Victor Hansen

Carb Mouth Rinse?
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WCCF Body Comp Crew

10/25/11

A. floor press @ 12X1: 5-5-5-5-5; rest 3 minutes
B. ring dip: max x 2; rest 2 minutes
+
kb snatch, 24kg/16kg: 3 left + 3 right - max total reps in 5 minutes

*recording floor press weight*

"People of mediocre ability sometimes achieve outstanding success because they don't know when to quit.  Most men succeed because they are determined to."
- George Allen

It's More Than an Exercise
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10/24/11

A1. back squat @ 75-80% effort: 5-5-5-5; rest 2 minutes
A2. strict chin-up @ 30X0: max x 4; rest 2 minutes
+
3 sets: each as fast as possible
3 hang squat clean
5 box jump, 34"/28"
7 toe-to-bar
rest 3 minutes

*recording back squat weight*

"When I was young, I observed that nine out of ten things I did were failures.  So I did ten times more work."
- George Bernard Shaw

What damage does alcohol do to our bodies?
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10/23/11

REST DAY / MAKE-UP / SKILL WORK

"All know the way, few actually walk it."
- Bodhidharma

Managing Your Mitochondria
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10/22/11

TEAM WORKOUT:
A. push press: 15 minutes - build to a heavy 5
+
ring push-up: max x 3; rest while teammate works
+
relay for time: 8 sets
100m row
5 burpee

"Don't ask yourself what the world needs; ask yourself what makes you come alive.  And then go and do that.  Because what the world needs is people who have come alive."
- Dr. Howard Thurman

86% of Workers Obese, or Have Other Health Issues
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