Saturday

Pose Running 

Then For Time
1 mile Run
rest exactly 5 mins.

1 mile Run




Remember class will now be held on Sunday at 10 AM.  Also the final date for the Crossfit total and 1/2 Cindy Challenge has been set for December 4th. 

Friday

 We celebrate another wonderful addition to the esteemed CrossFit Chicago Member of the Month club.  For the month of August, we honor Rachel B aka Rae Rae from CrossFit Chicago West Loop.  Rae Rae has been CrossFitting for only 6 months and has entrenched herself as one of the greatest assets to the CrossFit Chicago West Loop community.  Not only was she one of the first at CrossFit Chicago West Loop to do a kipping pull-up, but she's also the first person to introduce herself to new members.  We are very thankful to have someone like Rae Rae in our community and we encourage you to listen to her story below.  She discusses community, benefits of paleo, incorporating CrossFit into her life and what is beautiful.  When you see Rae Rae, give her a big CrossFit Chicago congratulations as she's earned being our August Member of the Month.


Friday

Squat 5 - 5 - 5+  (58.5%/67.5%/76.5%)
Remember stick to the numbers and record your progress

For Time
3 Rds.
10 Toes To Bar
10 Front Squats
10 Pull Ups
 For the Front Squats use 45 % to 55 % of your one rep max back squat

post wod=  3 x 10 back extensions and 3 min plank hold partition as needed

Congrats Rachel, for me personally this is why i love coaching.  Its not the workouts its the people that band together to better themselves.  So i thank you for being there from the ground up at the west loop and helping to build the west loop community to what it has become today.  Congratulations!

Rest/ Make-Up Day

Chipper

 Three Rounds of the following

10 wall ball (20/14)
15 kb swings (1.5/1)
20 box jumps (20/14)
400 m run
20 box jumps
15 kb swings
10 wall balls

Rest exactly 2 minutes after each round.  Record each round and total time

-Reminder that there is a 5 pm class tonight-

Tuesday

Use your time after the warm-up to work on the jerk.  Split jerk or push jerk which ever you want to do just spend 20 mins exploring and figuring out how to correctly do push or spilt jerks. 

CrossFit One World Movement Library - The Push & Split Jerk from crossfitoneworld on Vimeo.

Then for time

5 Rounds of
7 Push Press  (70% to 80% of 1 RM Press)
7 Burpees
(This one will and should be heavy.  You will need proper form to execute heavy push presses.) 

Post Workout=  2 min total handstand hold.  Partition as needed

Get Down to Buisness

The finals for the Crossfit Total and 1/2 Cindy Challenge will be held on Saturday December 4th. If you can not be here for that day we will schedule a time for you to make it up.  As a reminder there will now be a 5 pm class on Monday, Tuesday, Wednesday, and Friday.

 Today we begin our strength training.  It will be imperative over the next six weeks that you follow these percentages exactly.  No more and No less.  If you are feeling good one day and want to add more weight, DON'T.  Stick to the program and gains will be made.   All of you should remember to log your workouts to take the guess work out.  For the first few weeks you will be working with a percentage of your one rep max.  Before you even look at the workout, stop and record what 90% of your one rep max is for the dead lift, squat, and strict press.  This is the number that you will use to compute your weights for the workout.

Dead Lift  5-5-5+  (65%-75%-85%)  Remember to use 90% of your one rep max to compute your weights for this lift.  The last set will be the toughest set.  Shoot to get as many reps as you can while keeping good form.  Do not go to failure.  There will be a fine line between failing and driving for a couple more reps and you will know when you cant get one more.  RECORD how many you do.  

3 x 10  bent over barbell rows ( To be completed after the dead lifts)

Then For time:
21- 15- 9 reps of
Power Cleans (115/75)
Pull Ups

Sunday

Rest Day/Make Up Day.   Class will be held at 10 am.  If you missed one be sure to stop and get it in before the new week starts.  

Friday

Today will be a slightly different workout.  I have been asked a lot of questions over the last few weeks.  One of the most frequently asked questions was "How Do I Get Better at Pull Ups?".  I am sorry to say that there is no quick fix for this answer.  The answer to that question is hard work.  Yes good old fashioned sweat, blood and torn up hands.  What we will do is dedicate some time to developing the strengths you need for this movement.  As everyone will see from the cindy challenge that you will improve in this skill over time.  Just as long as you put the work in.  Todays workout will be geared towards a multitude of gymnastics movemnets.  Each one in its own way will help you in developing pull up strength. 

This workout is not for time!  But rest periods should be kept between 45 sec and 2 min.
Ring Pull Ups  5x5
Ring Push Ups 5x5 Tempo 3oXo
Ring Rows 5x5 3oXo
L Sits on Rings or Paralletes 5 x max hold
Strict Toe To Bar  5x5

When you complete the above workout then
Record one set of kipping pull ups to failure
rest 30 seconds
Record one set of Push Ups to failure 

Friday

For those who have yet to complete the crossfit total and 1/2 Cindy, email me and we can figure out a time when you can stop in and do it.  I will be announcing the date for the finals this weekend.  Also, It will be a lot easier for all of you to begin tracking your workouts in a log because now you know your one rep max and some of the training to come will be done at a percentage of that one rep max.  A log will take the guess work out of training and allow you to focus more on lifting than trying to think how much weight to lift.  I would like to congratulate everyone on Wednesday night as well it was a fun evening and it was nice to see a lot of people get some pr's!  Enough with that lets get back to business.  

Today we are going to work on our overhead squats.  This lift always causes trouble with a lot of us in crossfit.  It is a difficult lift to learn.  But if it was easy everybody would be doing it.  So after the warm-up today everyone will work slowly on building up the over head squats.  Lets get the form down first then add some weight a little later.

Metcon
For time
15-12-9-6-3
Overhead Squats
Hang Power Cleans
Box Jumps
(All OHS weights must be cleared by a coach first)

Thursday

Rest Day/ Make-up Day

Game Time

Just a reminder.  Classes will not be held at normal times this evening.  Heats for the Crossfit Total and 1/2 Cindy Challenge will be starting every 20 mins begining at 5 pm.  If you forgot to sign up for a heat, don't worry about it.  Just show up and we will fit you in.

Show up about 20 mins prior to your start time.  A warm-up will be posted on the board.  This warm-up will be a very broad and total body warm-up.  Once you complete this warm-up you should be starting to squat with light weights.  When you do begin the challenge you will have.......


1  20 Mins per Station (Squat, Press, and Dead Lift in that order)
2  Upon completion of part 1 you will have a 5 min res
3  10 Min of Cindy


Just to clarify.  Cindy = as many rounds as possible in 10 minutes of the the following.....
5 Pull Ups
10 Push Ups
15 Air Squats

Good Luck

Tuesday

How many times have we done a workout that has involved a 400 meter run?  Probably a lot.  How many more workouts will we do in the future that will also involve a 400 meter run?  Again, probably a lot.  Do you know what your fastest 400 Meter time is?  Or even what your best 500 M Row Time is?  Knowing these values will help you pace yourself in future workouts.  It can be helpful to see if you are pushing to hard and need to take it back a notch or if you are slacking and just need to suck it up.  ( from my experiences and own personal training its usually that we are slacking and need to suck it up!)

Warm-up= Pose Running Drills



Met-con = 400 Meter Time Trial  +  500 Meter Row Time Trial   ( repeat as many times as you wish to get your desired time or result but once through both is sufficient) 

Post Wod = Stretching

If you have missed Monday's workout  you will make it up today.  Don't forget to sign up for the Crossfit Total and Cindy Challenge tomorrow. 

Monday

Before everyone waltzes in on wednesday and begins to set some personal records we will discuss and go over how to be properly warmed up for a maximal effort lift.  Some things to think about are...
1  How many warm-up sets should i do?
2 What weight should these sets be at?
3 What weight should i choose to start at?
The point being i do not want you to walk in off the street and try to pull a 400 lb. deadlift or a 200lb. press.  A warm-up will be posted on the board and you should plan on it taking around 20 mins. to complete.  The warm-up will not be difficult or taxing but it will prepare to lift some heavy weights over the hour long period on Wednesday.  If you want to see gains in performance take a few minutes to prepare your self before you even walk into the gym.   

After the warm-up......

For Time
3 rounds of
400 m Run
30 KB Swings  (1/1.5 pood)

Post WOD=  Glute Ham Raises 3x5  (either with the assist of a partner or a band)
Over the next few weeks we will be working on some additional exercises that will focus on making you stronger and more flexible.  Doing these properly will aid you in gaining strength.  This short video is a great example of what the internet has to offer. 


Glute-Ham Raise from Patrick Cummings on Vimeo.

Sunday Rest Day/ Make-Up

Class will be held at the west loop at 10 am today.  As a reminder we will have a 10 am class on Sundays from now on.  Also, Saturday's 10 am class will be immediately followed by a one hour open gym session.  You may use this time to make up a workout or practice a skill that you wish. 

Crossfit Total and Cindy Challenge
Have you checked the Crossfit main site recently?  Well yesterdays workout of the day was the exact workout that you will be doing this Wednesday.  In case some of you were looking for a little motivation or to set the bar high some of the top crossfit athletes (men and women) have their performances and weights posted.    More importantly there are videos of some of these crossfit total performances. Follow this link below to get a little extra information on the total and why it is important that we do it. 
Crossfit total journal article

GRACE

Reminder that classes will be held at 9, 10, and 11 am.  

And we will be open at 10 am this Sunday.

Sunday 10 am classes will now be available every weekend at the west loop

Warm-up

Learning how to power clean.  

We will begin from the hang position and eventually work into a full power clean

Then for time

Grace

30 power clean and jerks (135/95)

Camey knocking out some double unders

Start the Presses!

What will this be loaded with next Wednesday?

Friday


Today we will dive head first into the beginning of the shoulder to over head series. Series you ask? Yes today's focus will be on the strict press. This movement lays down some of the foundations that we will use when push pressing, split jerking, push jerking, thrusters or any other lift that requires you to move a load from shoulder to over head. Everything will be covered from foot and hand positions to what the rest of our body should be doing while pressing. Its always been one of my favorite lifts so lets get pressing!

After our warm-up I want you to investigate the press. I do not want to you to find your max but i do want you to put some weight on the bar and discover what the press is all about. Do i push through my heels or toes? Is my back arching to much? Are my legs bending? As you work at the press start to think about what a good starting weight will be for next weeks crossfit total challenge. (And please don't freak out everyone, strength training will return shortly after the total)


Then For Time
4 rounds of....
400m Run
15 Toes to Bar
5 Handstand push ups (those who do not have handstand push ups will work on kicking into a handstand against the wall for 5 reps)

Active Rest Day/ Make-up

Lot of folks came into the box today a little sore from the tabata squats. Make sure that you make your rest day an ACTIVE REST DAY. What does that mean? Walk the dog, stretch, play a sport, or do anything active. This will help prevent that muscle soreness from hanging around.


Crossfit Total and Cindy Challenge Update!

1 Make sure you sign up or see me if you have a time issue
2 Start to think of a plan of attack. (What weights should i start at? How much should i warm up? How long before i workout should i eat and also what should I eat before i come into the gym?)
3 When you have a few extra minutes use the internet and look up the three lifts (squat, dead lift, and strict press.) There is an abundance of good information out there from video tutorials to easy tips that can help you perform better. Crossfit.com also has videos on every lift or exercise we do every day!
4 Lets get everyone involved! This will be a great way for all of us to track and actually see our results. If you put in the effort for five weeks you will see some good things happen.

First Challenge!

Here it is ladies and gentlemen! Our first very own west loop challenge. The first but most definitely not the last. We will be doing the crossfit total. During this workout you will be asked to find your one rep max for the squat, the press, and finally the dead lift. This workout will be taking place next Wednesday night. Please do not worry if you can not attend that night. If you can not make it then, we will have you make it up before or after when you are able to. This workout will be run slightly different than usual classes. Starting tonight there will be a sign up sheet in the gym. You will need to pick a time to complete the workout next Wednesday. The time you choose will be the exact time that you begin lifting. So this means that you must show up 15 to 20 mins early to begin your warm-up. Plan on Wednesday nights workout taking about one hour and thirty minutes. Yes i understand every one is busy so if you have some time issues let me know. Heats will go off every 20 mins and you will have exactly one hour to complete all three lifts. Oh and before i forget upon completion of the total you will then have to complete a 10 minute Cindy! For those of you that don't know what Cindy is, you ll meet next Wednesday.
The rest of the details as far as scoring and the actual challenge will come as the week progresses. The first step is to get signed up!

Wednesday
Warm-up= what is a dead lift and have i been doing one correctly all this time?
During the warm-up leading into the workout we will be working on slowly adding weight to your deadlift. I would like you to take this time to find a weight on the dead lift that you can maintain your lumbar curve and keep your own weight rooted in your heels. Once you find a weight that you feel comfortable with doing multiple reps, then....

Met Con
AMRAP in 12 mins.
15 DOUBLE UNDERS
15 BOX JUMPS (20/14)
10 DEADLIFTS

advanced= body weight dead lifts
beginner= weight decided upon during warm-up period or cleared with a coach!

Lets Get Upside Down!

Joe getting to full extension

Today we work a skill that everyone at one time or another has been a little or a lot apprehensive about. Some of us are a little scared of doing handstands let alone a handstand push-up. How do we conquer that fear? We practice. So today we are going to work on our free-standing handstands. Then we are gonna get a little competitive on the rower.

Tuesday
Spend 15 min working on Handstands ( Free standing, press into a hand stand, anything and everything that has to do with a handstand)

Then
Split into groups of three. Row a 3k for time.
each person is only allowed to row 200 m at a time and may not row them back to back


notes= If you have missed Mondays workout you will make it up on Tuesday.
Also, tomorrows post will contain every detail for next weeks challenge. Sign up sheets will be in the box on Wednesday night for times next week.

There is a "Y" in The Road!

Steve getting in some toe-to-bars

Monday October 11th

Today at the west loop we are going to begin our drive down a different road. Some of you may ask is this road going to be different than the road that Crossfit Chicago Lincoln park is on and if it is then why? The answer to that question is most definitely yes and most definitely no! Our goals at both locations will always be the same and that is to provide an environment where you as a member learn how to become a stronger and healthier person. Where the road will split is how we get there and how we achieve our goals. My goal first and foremost is to help all of you reach your goals. Yes all of our individual goals differ greatly. Some want to lose weight while others wish to gain weight and become stronger. What I intend to do is to program workouts that fit us and what our specific needs are here at the west loop. These workouts will be based upon what we need to focus on and will be workouts that will help us reach our goals quicker. So here it goes!

Day 1
Tabata Squats
4 mins. of 20 sec of work followed by 10 sec. of rest. Record each round and total score

Then For time:
5 Rounds of the following
7 Strict Pull Ups or 7 negative pull ups
10 Wall Balls

If anyone ever has a question or concern about anything please feel free to email me at derek@crossfitchicago.com.

We are West Loop!!!

Due to demand and to address the needs of a fast growing community, CrossFit Chicago West Loop members will soon see tailor-made programming for our community, the relaunch of the CrossFit Chicago West Loop blog, and an upcoming challenge. West Loop athletes are still welcomed to workout at CrossFit Chicago Lincoln Park this Saturday at 11AM and stay for the Paleo Challenge meeting. However, please note that a CrossFit Chicago West Loop challenge will be announced shortly and participation in both challenges will require a significant time commitment and is not recommended due to the divergence of each location's programming focus. We look forward to seeing each community grow and intend to celebrate both at the upcoming CrossFit Chicago Halloween Bash.