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.
Saturday, October 30, 2010
Friday, October 29, 2010
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!
Thursday, October 28, 2010
Wednesday, October 27, 2010
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-
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, October 26, 2010
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
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
Monday, October 25, 2010
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
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, October 24, 2010
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.
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