Wednesday 31Mar10
For March, we honor a hard-working athlete who has turned it up a couple of notches. Anthony Dayrit came to us with a solid fitness foundation based in endurance running (half and full marathons) and boxing at Notre Dame. Due to his willingness to learn and a commitment to become a better athlete, CrossFit has helped him become a stronger, faster, and more well-rounded athlete. You'll see Anthony around the Lincoln Park box during weeknights and at the West Loop space on weekends pushing and cheering on his fellow athletes. In our interview below, check out why Anthony got into boxing, what he enjoys about CrossFit, why he competed for the affiliate team, and a tip for new members. Once again, Congratulations to Anthony Dayrit for being CrossFit Chicago's March Member of the Month!
March Member of the Month - Anthony D from CFC_BBox on Vimeo.
Regular - Double-unders
Advanced - 200 Double-unders for time
From NY/NJ Sectional (25 min cap)
30 Overhead squat (95/55 or 40-50% of 1RM of average lift in series)
30 CTB pull ups
30 Power snatches
30 Toes-to-bar
30 SDHP
30 Air Squats
30 Kettlebell swings (1.5/1 pood)
Post WOD - 3x max ring push-ups
Tuesday, March 30, 2010
Upside-down
Tuesday 30Mar10
Getting at some handstand push ups.
Regular - Press 3x3
Advanced - Press 3x3
3 rounds for time of:
20 Wall balls (20/14)
15 Burpees
400M Run
Post WOD - 3x max deadhang pull ups (2 min rest)
Post load, time, and reps to comments.
Getting at some handstand push ups.
Regular - Press 3x3
Advanced - Press 3x3
3 rounds for time of:
20 Wall balls (20/14)
15 Burpees
400M Run
Post WOD - 3x max deadhang pull ups (2 min rest)
Post load, time, and reps to comments.
Sunday, March 28, 2010
Tough Gals!
Monday 29Mar10
Some tough gals smashing some tough workouts.
Regular - Clean (full squat) 2-2-2-2-2
Advanced - Snatch (full squat)3-2-2-1-1
3 rounds for time of:
10 deadlifts (275/185 or 55-60%)
20 squats (45# plate/25# plate)
Post WOD - 3x10 GHD sit ups
Post loads and time to comments.
Some tough gals smashing some tough workouts.
Regular - Clean (full squat) 2-2-2-2-2
Advanced - Snatch (full squat)3-2-2-1-1
3 rounds for time of:
10 deadlifts (275/185 or 55-60%)
20 squats (45# plate/25# plate)
Post WOD - 3x10 GHD sit ups
Post loads and time to comments.
Tuesday, March 23, 2010
The calm
Wednesday 24Mar10
The calm before the (FGB) storm at the West Loop.
Regular - Pull ups (Work on your kip)
Advanced - Rope climbing
Then for time 30-20-10 reps of:
Hang power clean (95/65 or 40-50% of 1RM)
Wall ball (20/14)
Post WOD: Weighted pull ups 3-3-3
Post loads and time to comments.
The calm before the (FGB) storm at the West Loop.
Regular - Pull ups (Work on your kip)
Advanced - Rope climbing
Then for time 30-20-10 reps of:
Hang power clean (95/65 or 40-50% of 1RM)
Wall ball (20/14)
Post WOD: Weighted pull ups 3-3-3
Post loads and time to comments.
Monday, March 22, 2010
Deadlifts!!!
Tuesday 23Mar10
Geoff easing through a couple of muscle-ups.
Regular - Deadlift 5-5-5 (find 5RM)
Advanced - Deadlift 5-5-5 (find 5RM)
Then, 5 rounds for time of:
10 pull ups
100 single unders
10 burpees
Post WOD: 3x5 GH raise
Post loads and time to comments.
Geoff easing through a couple of muscle-ups.
Regular - Deadlift 5-5-5 (find 5RM)
Advanced - Deadlift 5-5-5 (find 5RM)
Then, 5 rounds for time of:
10 pull ups
100 single unders
10 burpees
Post WOD: 3x5 GH raise
Post loads and time to comments.
Sunday, March 21, 2010
Westside
Monday 22Mar10
Louie Simmons working on getting Kurt stonger at Westside Barbell.
Regular - Press 3x5
Advanced - Jerk 5x2
Then, the "Newport Crippler"
30 bodyweight back squats
1 mile run (out the doors, to the river on North Ave and back)
Compare to 13Nov08.
Post WOD: 3x max ring dips (2 min rest)
Post loads, time, and reps to comments.
Louie Simmons working on getting Kurt stonger at Westside Barbell.
Regular - Press 3x5
Advanced - Jerk 5x2
Then, the "Newport Crippler"
30 bodyweight back squats
1 mile run (out the doors, to the river on North Ave and back)
Compare to 13Nov08.
Post WOD: 3x max ring dips (2 min rest)
Post loads, time, and reps to comments.
Friday, March 19, 2010
Oly lifting
Saturday 20Mar10
Some oly lifting at the West Loop.
Regular and Advanced - Power Clean 3-3-3-3-3 (find 3RM)
Then, for time: "Karabell"
10 rds of:
3 Snatches (power or full) (70-80% of 1RM)
15 Wall ball (20#/14#)
Post WOD
3x10 GHD Sit ups
Post loads, time, and reps to comments.
Some oly lifting at the West Loop.
Regular and Advanced - Power Clean 3-3-3-3-3 (find 3RM)
Then, for time: "Karabell"
10 rds of:
3 Snatches (power or full) (70-80% of 1RM)
15 Wall ball (20#/14#)
Post WOD
3x10 GHD Sit ups
Post loads, time, and reps to comments.
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