Windy City CrossFit | Chicago, IL

11/30/11

2 sets of the following:

max rounds/reps in 3 minutes; rest 3 minutes
10 double-under
10 walking lunge
+
max rounds/reps in 3 minutes; rest 3 minutes
C2 row - 10 hard pulls
7 toe-to-bar
+
max rounds/reps in 3 minutes; rest 3 minutes
2 pillar suicide

*post notes to comments

”Perfection is not attainable, but if we chase perfection we can catch excellence.”
- Vince Lombardi

How Should We Measure Body Awareness?
*post thoughts to comments

WCCF 'Adopt-A-Family' Holiday Program

11/29/11

A. power clean: build to a 1RM - 20 minutes
+
4 rounds for time:

15 hang power clean, 95lb/65lb

15 russian kb swing, 24kg/16kg

*post loads/notes to comments

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” - Zig Ziglar

New WCCF Recipe - Thanks Ashley!

WCCF 'Adopt-A-Family' Holiday Program

11/28/11

A. push press: build to 1RM - 20 minutes
B. ring dip: max x 3; rest 2 minutes
+
for time:
500m row

*post loads/notes to comments

“Do not go where the path may lead, go instead where there is no path and leave a trail.”
- Ralph Waldo Emerson

12 Tips to Improve Chin-Ups
*post thoughts to comments

 WCCF 'Adopt-A-Family' Holiday Program

11/27/11

REST DAY / MAKE-UP / SKILL WORK

“Enjoy the little things, for one day you may look back and realize they were the big things.”
- Robert Brault

11/26/11

TEAM WORKOUT

5 sets - relay style:

deadlift, 155lb/95lb: :15 on / :5 off
+
5 sets - relay style:
ring push-up: :15 on / :5 off
+
10 sets for time - relay style:
100m row

*post loads/reps/time/notes to comments

"Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it."
- Ella Wheeler Wilcox

11/25/11

8 sets of the following:

double-under - 30 seconds
rest 30 seconds
5 pull-up + max burpee - 30 seconds
rest 30 seconds
2 pillar shuttle - 30 seconds
rest 30 seconds
wall ball, 20lb/14lb - 30 seconds
rest 30 seconds

*post reps/notes to comments

"Act as if what you do makes a difference.  It does."
- William James

11/24/11

HAPPY THANKSGIVING WCCF!

WE ARE CLOSED TODAY - BACK TOMORROW @ 7:30am; 8:30am; 9:30am; 12pm

“Not everything that can be counted counts, and not everything that counts can be counted.”
- Albert Einstein

5 Reasons Why You Should Drink Coffee
*post thoughts to comments

11/23/11

2 sets of the following:

500m row
15 burpee
15 box jump, 20"
rest 3 minutes
+
20 kb snatch, 24kg/16kg - left
20 kb snatch, 24kg/16kg - right
2 pillar suicide x 3

rest 3 minutes

+
200 double-under
rest 3 minutes

*post total time/loads/notes to comments

“By failing to prepare, you are preparing to fail.”
- Benjamin Franklin

Change our Food System, Change Everything?
*post thoughts to comments

11/22/11

A1. floor press @ 12X1: 5-5-5-5; rest 2 minutes

A2. suitcase deadlift w/kb: 8/side x 4; rest 2 minutes

+
tabata row: 20 on / 10 off x 8

*post loads/notes to comments

“The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.” - Winston Churchill

Why I Hate the Deadlift
*post thoughts to comments

 WCCF 'Adopt-A-Family' Holiday Program

Jeneral and Koltse - we're gonna miss them as they pull a "Slosher" and travel the globe for the next 6 months!

11/21/11

A1. front squat: 5-5-5-5; rest 2 minutes
A2. pull-up (strict): max x 4; rest 2 minutes
+
6 sets: each as fast as possible
7 hang power clean, 95lb/65lb
7 thruster, 95lb/65lb

rest 2:30

*post loads/notes to comments

“Great thoughts speak only to the thoughtful mind, but great actions speak to all mankind.”
- Theodore Roosevelt

460kg Squat???
*post thoughts to comments


**HOLIDAY HOURS:  We will be closed on Thanksgiving.  Friday, we will be open for 7:30am, 8:30am, 9:30am and 12pm classes only.