Windy City CrossFit | Chicago, IL: December 2011

12/31/11

TEAM WORKOUT:

2 sets of the following:

C2 row - 30 on / 30 off x 4

+
push press, 75lb/55lb - 30 on / 30 off x 4

+

jumping lunge - 30 on / 30 off x 4

+
2 hspu + max wall ball, 20lb/14lb - 30 on / 30 off x 4

*post notes to comments

”Even if you’re on the right track, you’ll get run over if you just sit there.”
- Will Rogers

Why Cardio Alone Doesn't Cut Fat
*post thoughts to comments

Comments (3)

A. snatch balance - tech work - 10 minutes
B. hang power snatch (power position): 3-3-3-3-3; rest 2 minutes
C1. deadlift, 225lb/155lb: 3-3-3-3-3-3; rest 10 seconds
C2. hurdle hop, 34"/28": 5-5-5-5-5-5; rest 90 seconds

*post loads/notes to comments

”When you come to the end of your rope, tie a knot and hang on.”
- Franklin D. Roosevelt

Fitness Bucket List
*post thoughts to comments

*WCCF WILL BE OPEN ON SATURDAY - CLOSED SUNDAY

Steve-O and Jenny G at CrossFit Redline in Naples

Comments (10)

12/29/11

REST / MAKE-UP / SKILL WORK

”Do not worry if you have built your castles in the air. They are where they should be. Now put the foundations under them.”
- Henry David Thoreau

Live to Give
*post thoughts to comments

Comments (8)

12/28/11

max rounds/reps in 5 minutes; rest 5 minutes
10 russian kb swing, 24kg/16kg
15 double-under
+
max rounds/reps in 5 minutes; rest 5 minutes
C2 row - 10 hard pulls
7 toe-to-bar
+
max rounds/reps in 5 minutes; rest 5 minutes
7 box jump, 20"
7 push-up

+
max rounds/reps in 5 minutes; rest 5 minutes
2 pillar shuttle (there/back)

*post notes to comments

”I think and think for months and years. Ninety-nine times, the conclusion is false. The hundredth time I am right.”
- Albert Einstein

"Food Will Build A New America"
*post thoughts to comments

Comments (20)

12/27/11

4 sets:
5 touch & go power clean

9 burpee
rest 3 minutes
+
4 sets:
5 push jerk
9 squat jump, 24kg/16kg
rest 3 minutes

*post loads/notes to comments

”Remember that happiness is a way of travel, not a destination.”
- Roy Goodman

Sugar, Cancer and Mitochondria
*post thoughts to comments

Comments (13)

12/26/11

A. front squat: 5-5-5; rest 3 minutes
B. ring dip: max x 3; rest 2 minutes
C. pull-up: 15-20 unbroken x 3; rest 2 minutes
+
max rounds/reps in 8 minutes:
20 walking lunge
5 L pull-up

*post loads/notes to comments

"Belief creates the actual fact."
- William James

MS Reversed with Diet
*post thoughts to comments

Comments (8)

12/25/11

REST

“To avoid criticism do nothing, say nothing, be nothing.”
- Elbert Hubbard

MERRY CHRISTMAS AND HAPPY HOLIDAYS TO THE ENTIRE WCCF COMMUNITY!

Comments (1)

12/24/11

REST

”We see things not as they are, but as we are.”
- H. M. Tomlinson

Eating Out: Unhealthy and Expensive
*post thoughts to comments

Koltsano sighting! - Panama

Comments (2)

12/23/11

Year 4 of...

12 Days of Christmas - WOD courtesy of CF Santa Cruz
1-Bodyweight Clean and Jerk
2-Bodyweight Deadlifts
3-Burpees
4-Pull Ups
5-Box Jumps, 24"
6-Wall Balls, 20lb (14lb)
7-Kettlebell Swings, 24kg (16kg)
8-Dips
9-Push Ups
10-Hip Extensions or kb stiff-legged deadlift 24kg/16kg
11-GHD or Abmat Sit Ups
12-Bodyweight Front Squats

**In this workout you start with 1 clean & jerk, then 2 deadlifts and 1 clean & jerk, then 3 burpees, 2 deadlifts and 1 clean & jerk, etc, etc...

”The man who removes a mountain begins by carrying away small stones.”
- Chinese Proverb

**We'll try to get through this workout best we can. Usually a longer one...may have to pair people up and share some bars. Fun way to go into the holiday!

**REMINDER - WCCF IS CLOSED SATURDAY & SUNDAY - LIMITED HOURS ON MONDAY (7:30am, 8:30am, 9:30am, 12pm)

**Last announcement - A huge thanks to our unparalleled community in helping out needy families in our annual "Adopt-a-Family" charity this holiday season. Thanks to those who participated, we were able to give 8 parents and 17 children a big reason to celebrate. Thank you so much WCCF and Happy Holidays!!