Windy City CrossFit | Chicago, IL

2/8/12

6 sets - each as fast as possible:
2 pillar suicide
8 burpee
10 ctb pull-up
rest 3 minutes

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"Our thoughts are unseen hands shaping the people we meet.  Whatever we truly think them to be, that's what they'll become for us."
- Richard Cowper

How Massage Heals Sore Muscles
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*Body Comp 2.0  - starts 2/14!

2/7/12

A1. dip (ring or bar) @ 30X0: max x 3; rest 2 minutes
A2. pull-up (strict) @ 21X0: max x 3; rest 2 minutes
B. russian kb swing, 32kg/24kg: max in 30 seconds x 3; rest 2 minutes
+
6 sets:
double-under: max in 20 seconds; rest 40 seconds

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"If you don't decide what your life is about, it defaults to what you spend your days doing."
- Robert Brault

Worth all the Sweat?
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*WCCF - this year's CrossFit Open is fast approaching.  The first workout will be announced on Wednesday, February 22nd.  If you choose to register, you will have an option to complete the workouts on Thursdays and/or Sundays at WCCF for the duration of the Open (5 weeks). Saturdays will remain regularly scheduled TEAM Workouts.  

*For those of you looking to compete...  Register HERE!

2/6/12

A1. power clean: 2-2-2-2-2; rest 10 seconds
A2. squat jump - no weight: 6-6-6-6-6; rest 3 minutes (as explosive as possible)
+
6 sets:
C2 row - 20 seconds @ 100%; rest 40 seconds

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"This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy."
- George Bernard Shaw

Congrats to February 2012 Athlete of the Month Leslie Heller!  To learn more about Leslie, click HERE

2/5/12

REST / MAKE-UP / SKILL WORK

"Success is more permanent when you achieve it without destroying your principles."
- Walter Cronkite

America Spends Less on Food Than Any Other Country
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2/4/12

TEAM WORKOUT
3 rounds for time:
400m row
20 russian kb swing, 32kg/24kg
15 pull-up
15 wall ball, 20lb/14lb

"Ye shall know the truth, and the truth shall make you mad."
- Aldous Huxley

Cosmetics & Chemicals
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Congratulations to all the 28 Day Challengers.  You made it - and with some amazing results (just one example below).  Be proud!

 

2/3/12

10 sets: - each as fast as possible:
5 unbroken hang power clean
5 hurdle-hop, 34"/30"
rest 2 minutes

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"Every truth passes through three stages before it is recognized.  In the first, it is ridiculed, in the second it is opposed, in the third it is regarded as self-evident."
- Arthur Schopenhauer

More Evidence for Gut-Brain Connection
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Kapone!

2/2/12

REST / MAKE-UP / SKILL WORK

"We do not err because truth is difficult to see.  It is visible at a glance.  We err because this is more comfortable."
- Alexander Solzhenitsyn

Practice
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WCCF January 2012 PRs

2/1/12

A. press/push press: 1.5 x 3; rest 3 minutes
+
4 sets - each as fast as possible:
5 push jerk
10 burpee
2 pillar suicide
rest 2 minutes

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"The trouble ain't that there is too many fools, but that the lightning ain't distributed right."
- Mark Twain

Is Paleo even Paleo?  And does it even matter?
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Guess Who...

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

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"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?
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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

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"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
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