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.