Windy City CrossFit | Chicago, IL

1/31/12

6 sets:
C2 row @ 90%: :40; rest 2 minutes
+
L pull-up ladder 1-3: max in 5 minutes
+
ring push-up ladder: 1-5: max in 5 minutes

*post notes to comments

"I never had a policy; I have just tried to do my very best each and every day.
- Abraham Lincoln

Is Gerd an Autoimmune Disease?
*post thoughts to comments

1/30/12

A. back squat: 5-5-5; rest 2 minutes
+
max rounds/reps in 8 minutes:

5 hang power snatch, 95lb/65lb
15 double-under

*post loads/notes to comments

"When any fit of gloominess, or perversion of mind, lays hold upon you, make it a rule not to publish it by complaints."
- Samuel Johnson

The Porn You Eat
*post thoughts to comments

1/29/12

REST / MAKE-UP / SKILL WORK

"The power of accurate observation is commonly called cynicism by those who have not got it."
- George Bernard Shaw

Gut Sense
*post thoughts to comments

1/28/12

TEAM WORKOUT
A. for time: 15-12-9
kb swing, 32kg/24kg (american)

burpee
+
B. max rounds/reps in 10 minutes:
7 wall ball, 20lb/14lb
7 pull-up

7 push-up

15 double-under

*record time for "A" / max rounds/reps for "B"

"We cannot destroy kindred:  our chains stretch a little sometimes, but they never break."
- Marquise de Sévigné

Congratulations Reid and Leslie...and Welcome Livia!

1/27/12

A. snatch balance: 3-3-3; rest 2 minutes
B1. hang power snatch: 5-5-5-5-5; rest 10 seconds
B2. hurdle hop, 42"/38": 5-5-5-5-5; rest 3 minutes

*post loads/notes to comments

"The only gift is a portion of thyself."
- Ralph Waldo Emerson

Reversing Ulcerative Colitis
*post thoughts to comments

1/26/12

REST / MAKE-UP / SKILL WORK

"It is not the oath that makes us believe the man, but the man the oath."
- Aeschylus

The Does and Don'ts for Gut Health
*post thoughts to comments 

1/25/12

A. one arm kb/db push press: 8/arm x 3; rest 2 minutes

B. russian kb swing: 20 unbroken x 3; rest 2 minutes
C. clean & jerk (touch & go): 5-5-5-5-5; rest 90 seconds

*post loads/notes to comments

"Oaths are but words, and words but wind."
- Samuel Butler

Your Appendix Could Save Your Life
*post thoughts to comments 

 

1/24/12

double-under/triple-under practice - 10 minutes

+
hspu: max ascending ladder (1-3) in 5 minutes
+
ring dip: max ascending ladder (1-3) in 5 minutes

+
100 sit-up - not for time

*post notes to comments

"Don't try to be different.  Just be good.  To be good is different enough."
- Arthur Freed


Thoughts on Recovery - Part 2

*post thoughts to comments


Cowboy Gill - Post Fran

1/23/12

A. hang squat clean: 3-3-3; rest 2 minutes
+
"FRAN"
for time: 21-15-9
thruster, 95lb/65lb
pull-up

*post loads/notes to comments

"Character is higher than intellect."
- Ralph Waldo Emerson

Thoughts on Recovery - Part 1
*post thoughts to comments

 

1/22/12

REST / MAKE-UP / SKILL WORK

"Quality means doing it right when no one is looking."
- Henry Ford

The Art of Healing by Growing Up
*post thoughts to comments