Friday

End of the year wod. Here is a longer workout so you can feel even worse tomorrow morning when you wake up. It has been an exciting year at crossfit west loop and next year will be even better. So if you can make it stop in at 9 or 10 am today and try to tackle this workout.

For time

50 kb swings American
40 walking lunges with kb
30 hang power cleans
20 pull ups
10 hand stand push ups
20 toes to bar
30 thrusters
40 wall balls
50 Kb swings Russian

Thursday

Rest/make up day


As a reminder we will have class at 9 and 10 am tomorrow morning. No class on saturday. Ten am class on Sunday morning.

Wednesday

Squat clean

3-3-3


Then for time

2 k Row


Post Wod

3 times 30 second amrap of ring rows
5 minutes of clean skill work.

Class will be held on Friday this week at 9 and 10 am. There will be no class on new years day.

Tuesday

Tuesday
Strength
3 times 30 second amrap of push ups.
Set one wide. Set two under shoulders. Set three close grip
Rest one minute in-between each set

Then for time

7 rounds

7 push press 95/65
7 pull ups
7 box jumps 24/20
7 sit ups

Rest exactly 30 seconds between each round and record total time including rests

Post WOD. 30 ring dips. Partition as needed
Also spend A few minutes on skill work related to spilt or push jerks. Light weight.

Monday

Monday

Front squat

3-3-3

Then 8 minutes for as many rounds as possible of the following

5 single arm Russian KB swings (5 each arm)
10 dead lifts at 50 to 55 % of your one rep max
15 double unders

Post wod
Skill work on cleans for 5 minutes


Hours will remain as normal monday through thursday. Friday we will have class at 9 and 10 Am. There will be no class on Saturday. 10 am class on sunday morning.

Friday

There will be class today at 9 AM and 10 AM

Find your One Rep Max Weighted Pull Up


Then for time

21-15-9

Hang Squat Clean  (115/75)
Pull Ups

Post Wod   3 Max rep sets of Ring Rows

Thursday

Rest/ Make Up Day


We will have 2 Classes Tomorrow Morning at 9 AM and 10 AM.

Wednesday

Hang Squat Snatch / Hang Power Snatch
3-3-3


Then For Time
50 Over Head Squats @ 95/65 or 50 % of your one rep max

Post WOD

3 Rounds for 30 Seconds of Kipping Pull Ups

Tuesday

500 M Row Time Trial


Then For Time

10-8-6-4-2

Toes To Bar
Shoulder to Overhead any how  (65 to 75% of your one rep max)
Burpees

Post Wod
3 x max rep handstand push ups
1 minute of L sits partition as needed

For all of you who helped out and pitched in to fix up the office and front room THANK YOU.  I could not begin to tell you how much that means to me.  You all went out of your way to help me out and I greatly appreciate it.  I dont think i have ever been that surprised.   

Monday

Complete 2 power cleans every minute for ten minutes
Use no more than 80 % of your one rep max


Then for time

200 single unders
30 wall ball
30 box jumps
20 wall ball
20 box jumps
10 wall ball
10 box jumps
200 single unders


(20/14) on the wall ball
(24/20) on the box jumps

Saturday

As a reminder there will be a 10 am and 11 am class today.

Four Rounds of the following

500 M Row

25 Push Ups

Rest as needed between sets.  Record each round

Post Wod =  Handstand Skill Work

Friday

Find A One Rep Max Thruster

Then For Time

Fran

21-15-9 reps of the following

Thrusters (95/65 or 55% of One Rep Max Thruster)
Pull Ups

Post Wod
3 rounds of 30 sec ring rows for as many reps as possible (rest as needed)

As a reminder there will now be a 10 and 11 am class on saturday morning.  There will no longer be an open gym at 11.  Also there will be a sign up on the board for class times on Christmas and New Years Eve.  Let me know what class times if any you would like to have.

Thursday

Rest / Make Up Day

There will now be two classes on saturday morning at 10 and 11 am.  There will no longer be an open gym at 11 am.

Wednesday

Snatch Balance

4 X 2 

Then For Time 

 5 Rounds 

8 Air Squats 

8 Dead Lifts (45-55% of your 1 Rep Max)

8 Hand Stand Push Ups 

Tuesday

Tuesday

3 x 30 seconds amrap of push ups.   Rest 60 seconds in between record each round
rest as needed
3 max sets of strict pull ups.  Rest 60 seconds in between and record each round

Then for time

10-9-8-7-6-5-4-3-2-1

Power Cleans
KB Swings
Pull Ups

Saturday

Snatch 1-1-1-1-1

Find your one rep max squat snatch.  (Must pass through a full squat)


Remember tonight is the crossfit chicago holiday party.  If you forgot to RSVP please drop jonny an email at jonny@crossfitchicago.com.  Also today there will be no open gym at 11:00 AM.

Friday

This Saturday Night is the Crossfit Chicago Holiday Party at Rockit Bar in Wrigleyville.  If you are attending please email Jonny at jonny@crossfitchicago.com.  Also there will only be a 10 am class tomorrow morning and no open gym at 11 am.

Friday 

Split Jerks

3-3-3-3-3

The following will be done for time from start to finish.  The same weight will be used for the sdhp and the power cleans.  Weights for both will not exceed 95 pounds for men or 65 pounds for women.  You will record you overall time plus you reps of knees to elbows.  Check out crossfit.com for a great picture of what we should be striving for while doing a kte.

2 Minute amrap of knees to elbows

Rest 1 Minute

Then 3 Rounds of the following

10 Handstand Push Ups

10 Sumo Dead lift high pulls

10 Hang Power Cleans

Rest 1 Minute

2 Minute Amrap of knees to elbows

Wednesday

Snatch grip Dead Lift 5-5-5

Then 

15 Minute AMRAP

6 Hang Squat Clean 115/75

12 Pull Ups

24 Box Jumps 20/14

Post WOD = 

3 min plank hold

Tuesday

Snatch Balance Skill Work

Bench Press

90 second AMRAP of Body Weight Bench Press

Rest 1 Minute

60 second AMRAP of Burpees

1k Row for time 

Monday

Overhead Squat  5-5-5

Then For Time 

 15-12-9-6-3 Reps Of 

Power snatch (75/45)

KB Swings Heavy

Post WOD

3x10 Reps of Knees to Elbows

3x5 Back extensions

Saturday

Today there will be no regular class.  Instead the gym will be open at 9 Am for the Crossfit total and 1/2 Cindy finals.  Feel free to stop in and get it in even if you have not signed up yet.  9 am to ????

Friday

Be sure to sign up for a time for tomorrow.  If you can not sign up today email me and ill sign up for you.  Again feel free to bring anything you wish and as always if you have any questions email me at derek@crossfitchicago.


Friday

Power Snatch 3-3-3-3-3

Post WOD = 3 x 10 GHD Sit Ups

Thursday

Rest/Make-Up


Remember to sign up for a time slot for Saturday.  There will not be a normal 10 am class.  Also please email me if you are bringing anything so i can organize what we need.  The format for saturday will be the same as the first time.  You will start working out at the time you chose so you will need to show up early to warm-up.  Feel free to come early or hang around after.  

Wednesday

Be sure to sign up for saturdays crossfit total.  If you can not attend there will be make-ups after this weekend.  

Wednesday 

With a Running Clock

Complete 2 Power cleans every minute for ten minutes at 80 % of your one rep max

Then

8 Minutes For as many rounds as possible of the following

12 Double Unders

9 Box Jumps (24/20)

6 Hang Squat Cleans (75/45) 

Tuesday

“Jackie” 

1K row

50 Thrusters (45/33)

30 Pull Ups

3 x Max reps of HSPU

Sign Up Sheets for the finals on this Saturday Dec 4th will be in the box tonight.  Great job everybody on the workout last night.  Good to see everyone stick it out and run outside in the beautiful Chicago weather!

Monday

This Saturday December 4th is the finals for the Crossfit total and 1/2 Cindy Challenge.  There will be a sign up sheet at the box for time slots.   Heats for the finals will be run in 20 min intervals just like the first go around.  This will NOT count towards your 3 day membership so feel free to get your workouts in during the week.  If you were not around for the for the first Crossfit Total feel free to sign up and do it on Saturday.  There will also be sign up sheets for food and refreshments on Saturday.  Anything and everything (paleo or not) will be appreciated.


Monday

Memorial WOD

“Kari”

Kari was first and foremost a CHEERleader- in so many ways. She passed away unexpectedly on May 11th, 2010 from a fatal brain hemorrhage. If you knew her, you'd know how much she meant to people. If you were a stranger, she would treat you as if you meant the world to her - even after only having known her for five minutes! This extended not only to social pursuits, but also to her passion for physical therapy and rehabilitation. As a friend, caretaker, fellow Crossfitter, and a Warrior; Kari fought adversity with love, passion, and unconditional support. Thank you so much for participating in honoring her passion and memory; she is surely cheering you on as fight through this workout!

For Time

11 Push Press/Jerks (155/95)

11 CTB Pull Ups

400 M Run

29 Power Cleans (155/95)

29 Burpees

400 M Run

28 Dead Lifts (155/95)

28 Box Jumps (24”/20”)

400 M Run 

Dress Accordingly for 400 M Run or sub 200 Single Under Jump Rope

Sunday

Rest/ Make-up

There will be class at 10 AM Today.

Saturday

Hang Power Snatch
3-3-3-3-3

For Time

4 Rounds

10 Thrusters (115/85)
25 Double Unders


Post Wod =
30 Glute Ham Raises
3 Min Plank Hold (Partition as needed)

Friday

We will have class at 5 pm and 6pm.  Hours will remain the same for Saturday and Sunday.    Dot forget next Saturday is the Crossfit Total and 1/2 Cindy finals.  Sign up sheets will be in the gym on monday.

Friday

500 m Row Time Trial

Then

For Time

30-20-10 reps of the following

SDHP (65/45)
Power Wall Ball (20/14)

Post WOD = 3 x 10 Ring Rows
3x10 Strict To to bar

Wednesday

Hours Today will remain normal.  We will have class tomorrow on Thanksgiving at 9 am.  There will be no 6 am class on Friday.  Do not forget that next Saturday is the crossfit total and 1/2 Cindy Challenge finals.

Squat Clean and Jerk 1-1-1-1-1

For Time

50 Pull Ups

100 Push Ups

150 Air Squats 

Must complete in order

Tuesday

Hours will remain normal tonight with class at 5, 6, and 7pm.  

Skill Work on Split Jerks

3 minutes for as many reps as possible of Box Jumps (20/14)

Rest 2 Minutes

2 minutes for as many reps as possible of KB Swings (1.5/1)

Rest 2 Min.

1 Min. for as many reps as possible of Burpees

Record each rep for each round 

3x10 GHD Sit ups 

Monday

For Time 

7 Rounds

10 Dead Lifts @ 135/95

5 Toes to bar 

Post wod

3 min Amrap of double unders

3 x 10 Back Extensions

Hours for this week will remain the same for Monday through Wednesday.  There will be no class on Thursday.  There will also be only afternoon hours on Friday.  The sched. will be posted on the board and feel free to email me with questions or time requests for the upcoming week.  Again there will be no class on Thursday and no 6 AM Friday morning.  All other class times will remain open.  

Saturday

For Time

1 K Row
30 Push Ups (Release hands at the bottom)
30 Pull Ups

Post Wod =

3x10 Ring Push Ups
3x10 GHD Sit Ups

Friday

Friday

5 Rounds of the Bear Complex

One Round equals 5 repetitions of the following sequence.  Steps one through five must be done in sequence with out ever dropping the bar or stopping at the bottom.  Again each round of the complex will consist of five rounds of the following.  This workout is NOT for time. 

One round equals five times through this sequence without ever stopping or dropping the bar.  Rest as needed between rounds and record each set. 

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Thursday

Rest Day / Make Up Day

Wednesday

Find your 1 Rep max Power Clean

Then  

As many rounds as possible in 10 minutes of the following

5 Pull ups

10 Goblet Squats with a KB

15 KB Swings

Use the same weight for the goblet squats as with the KB Swing

Post wod = 3x10 Tempo Ring Rows 3oXo

3x10 Back Extensions 

Tuesday

Press 5-3-1+

(67.5%, 76.5%, 85.5%)

Then 

4 rounds for time

400 M Run

10 Push or Split Jerks @ (135/95 or 50-60% of 1rm Jerk)

Post WOD

3 Max Sets of Handstand Push Ups

Monday

Dead lift 5-3-1+

(67.5%, 76.5%, 85.5%)

7 Rounds for time of the following

10 Wall Balls

10 Hang Power Cleans (95/65)

 Once you begin either one sets must be done unbroken.  If you drop the wall ball or set the bar down with out finishing the set of ten then you must repeat the set from the start.  

Post Wod = 3x8 Bent over Rows Tempo 3oXo

Saturday

Don't forget to check the board today for the information on the paleo put luck tonight.



Then for time

10-9-8-7-6-5-4-3-2-1

Reps of the following

KB Swings (Heavy)
Toes To Bar
Box Jumps 24/20

Post wod = 3 min plank hold ( Partition as needed)  and 500 m row Time Trial

Friday

Remember to check the board when you come in tonight for information on the paleo pot luck tomorrow night.  Also, we are coming up on the half way point of the crossfit total challenge.  Sit down for a minute and think about how much progress you have made so far in three weeks.  Remember the finals will be on Saturday December 4th.

Friday

Find a new 1 RM for Weighted Pull Up

For Time:

3 Rounds

10 CTB Pull Ups (Chest to Bar)
10 Front Squats (165/105) or 50-55% of one rep max back squat
10 Burpees

Thursday

Rest/ Make-Up Day

Wednesday

Find your 1 Rep Max for Over Head Squat 

or

Find your 1 Rep Max Hang Squat Snatch

If you are just starting out and are not comfortable or familiar with the hang squat snatch then you will be working towards finding you OHS 1 Rep max. 

Tuesday

Remember to check the board when you come in for information about the paleo pot luck this weekend.  Also remember to keep december 4th open if you can for the finals of the Crossfit Total and 1/2 Cindy Challenge.  Do not worry if you can not attend there will be make-ups available before and after that date.

Tuesday

Press   3-3-3+  63%-72%-81%

MetCon

25-20-15-10-5
Double Unders
Push Ups ( hands off the ground at the bottom)
Sit Ups

Tempo Handstand Push Ups 30X1
3 sets of max reps

For those of you who have handstand push ups already focus on the tempo.  3 seconds down, zero seconds at the bottom, how ever long it takes you to return to the top then rest for one second.  If you need to scale just do regular handstand push ups for three sets of max reps.

Monday

Dead Lift
3-3-3+  63%-72%-81%

3 x 8 Bent Over Rows
3 x 5 Weighted Step Ups


Then 

2 Minutes for as many reps as possible of Power Cleans (135/95)

Rest for 30 Sec

2 Minutes for as many reps as possible of Box Jumps (24/20)

Remember to stick to your percentages on the dead lifts.

Sunday

Rest Day/ Make - Up

Saturday

Find Your One Rep Max Split Jerk
1-1-1-1-1

Post Wod= 10 x 100 m Row   Rest 30 Seconds

Friday

Squat 3-3-3+

63%-72%-81%

For time 4 Rounds of

5 Hang squat cleans (Heavy)

10 Broad Jumps

15 sit-ups

As a reminder, the Crossfit Total and 1/2 Cindy finals will be held on Saturday December 4th.  The finals will be the same as the baseline.  I will post a sign up sheet for times about two weeks prior.  Please email me with any questions.  

Thursday

Rest Day/ Make-Up

Wednesday

Today we are going to focus on two complex movements, the thruster and the sumo dead lift high pull.  To correctly complete each of these exercises you will need to focus on form first, then speed.  Just always remember to pull your hips back as you descend and to drive through your heels as you stand.  As a reminder I Have now updated the class schedule to reflect the new class times.  

For Time

7 Rounds

7 Thrusters

7 Pull Ups

7 Sumo Dead lift High pulls

Rest exactly 30 secs between rounds.  

Tuesday

Why do you come to crossfit?  Is it strength, endurance, rehabilitation, better health, or even the competition?  Each of you should constantly be asking yourself this question.  Why?  I believe that all of us have a few or many goals in regards to our own physical health.  These goals will change from time to time and they should.  But I also want you to keep in mind that you should pick some short term goals and see them through.  Crossfit presents a lot of new and challenging exercises and movements such as power lifting, olympic lifting and gymnastics.  I, much like everyone in the gym, want to master every movement but sometimes i let that cloud my judgment.  I have seen my best results when i have narrowed my goals for shorter time periods.   For instance my double unders were pretty bad for a long time.  So I dedicated about five minutes of every workout to improving my double unders and now i feel more comfortable with them.  Take a few minutes and figure out one or two things you can improve in and over the next few weeks spend a little extra time on getting better at it.

Press 5-5-5+   (58.5%-67.5%-76.5%)

Then as many rounds as possible in 15 mins. of the following

10 power wall balls (14/8)

20 KB swings (less than 1.5 pood)

50 Single under jump rope

Monday

  

5 Rounds For Time 
5 Dead Lifts (275/185 or 70-75% of your 1RM Dead lift )
10 Burpees

Accessory work
3x8 Barbell Lunges (Each Leg)
3x8 Weighted Good Mornings
3x10 GHD sit-ups




Just a reminder:  classes are now at 5pm on monday, tuesday, wednesday and friday.  Also check the board for upcoming events such as the paleo pot luck dinner and links to the west loop paleo blog.  If you have not checked it out already you should.  

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.

Forwarded on!

In an effort to ensure all messages of events happen, please click the link below for workouts and events:

http://www.crossfitchicago.com

Denver, Here We Come!

Monday 26Apr10


Remember to wish our athlete's good luck as they head out to Denver throughout this week!

Regular & Advanced - Take 15 minutes and find max clean and jerk

Courtesy of North Central Region:
3 rounds of:
500M Row
12 Overhead squats (115/75 or 50-60% of 1RM)
50 Double-unders

Post skill - Weighted pull ups 5-5-5

Post load and time to comments.

Sundown

Saturday 24Arp10


A nice easy warm up at the West Loop.

Regular - Bench Press 3x5
Advanced - Bench Press 3x20 @ 45% (time each work set)

Then, 10 rounds for time of:
10 deadlifts (135/95 or 30-40% of 1RM)
15 power wall ball (20/14)

Post skill - 3x max HSPU (2 min rest)

Post load, time, and reps to comments.

New jewelry

Friday 23Apr10


MattW getting it done at the West Loop.

Regular - Front Squat 3x3 (keep your elbows high, don't let your shoulders cave)
Advanced - Front Squat 3x3

Then for time, reps of:
21-15-9
kettlebell swings (2/1/5 pood)
kettlebell goblet squat

Post WOD - 500M Row (set a new PR)

Post loads and time to comments.

CrossFit Community Events

Wednesday 21Apr10

Justin and the crew over at Windy City CrossFit has invited us over for a couple of events! I would like everyone to participate if you are available. Click the dates/events below for more details.

June 5th: 2nd Annual Navy SEAL Memorial Challenge - AKA "Murph" Day 2010

This is a great cause to help the NSW Foundation. If you can't make it, feel free to send a small donation with a participating athlete.

July 10th: WCCF Summer Weightlifting Meet

The picture below was from the Winter Weightlifting Meet. It was a ton of fun! All of you that participated last year, post to comments what you thought about when we dragged you to sign up... and also how much fun it actually was.



Pulling position on the olympic lifts

Then for time:
10 power cleans (165/100 or 60-70% of 1RM)
50 Double unders
8 Power cleans
40 Double unders
6 Power cleans
30 Double unders
4 Power cleans
20 Double unders
2 Power cleans
10 Double unders

Post skill: 3 x 10 GHD Sit-ups

Post progress and time to comments.

Ground floor!!!

Tuesday 20Apr10


Alison (AliG) pausing pre-workout to discuss band scaling.

Regular - Jerk 5-3-2-1-1
Advanced - Jerk 5-3-2-1-1

Then, "Nancy"
5 rounds for time of:
400M Run
15 OHS (95/65 or 45-55% of 1RM)
Compare to 17Aug09.

Post WOD - 3x max ring dips (2 min rest)

Post loads, time, and reps to comments.

Unbroken

Monday 19Arp10



Good times!

Regular - Deadlift 3x3
Advanced - Power Snatch 2-2-2-2-2

Then as many rounds as possible in 15 minutes of:
7 Unbroken pull ups
7 Unbroken burpees
7 Unbroken box jumps (20")

Post WOD - 3 x max pull-ups or 2 x max static holds @
chin above bar
eye level with bar
90 degree arm bend

Post loads, time, and progress to comments.

Grace

Saturday 17Apr10


Abel and Moses in yesterday's workout.

Regular - Press 3x5
Advanced - Press 3x5

Then "Grace"
30 Clean and jerks for time.
Compare to 4Jul09.

Post WOD:
Regular - 3 min AMRAP double unders
Advanced - For Time: 100 double unders

Post loads, time, and reps to comments.

Squats

Friday 16Apr10


Chris, Jen, and Emi putting in some work upstairs.

Regular - Back Squat 3x3
Advanced - Back Squat 3x10 @ 55% of 1RM (work on bar speed)

Then 5 rounds for time of:
10 CTB pull ups
20 Wall balls

3 x max L-sit (2 min rest)

Post loads and time to comments.

40 Yard Dash

Wednesday 14Apr10


The gals all smiles on the pull up bar!

40 yard dash.

Then for time:
15 Power snatches (135/95 or 70-75% of 1RM)
30 Box jumps (24"/20")
10 Power snatches
20 Box jumps
5 Power snatches
10 Box jumps

Post skill:
Regular - 3x3 controlled negative pull-ups (control through full ROM)
Advanced - 3-3-3 Weighted pull-up

Post time and load to comments.

Getting panoramic-ish

Tuesday 13Apr10


The 9am crew getting at it.

Regular - Bench press 3x3
Advanced - Bench press 5-3-3-1

Then for time:
Run 800m
60 Push press (75/45, same bar for all movements)
40 Sumo-deadlift high-pull
20 Overhead squats
Run 800m

Post skill: 3 x max HSPU (2 min rest)

Post load, time, and reps to comments.

Samson

Monday 12Arp10

This is your last chance to give us some feedback on how each space is working for you and to let us know what class times work best for your schedule.
http://www.surveymonkey.com/s/LocationHours


Bryce warming up a big crew before the team workout Saturday.

Regular - Clean (must pass through full squat) 3-2-2-1-1
Advanced - Clean (must pass through full squat) 3-2-2-1-1

Then, as many rounds as possible in 10 minutes of:
5 Pull ups
7 Push ups
9 Squats

Post skill: 3x5 GH Raises

Post loads and rounds completed to comments.

Class check and community

Saturday 10Apr10

Please make sure you fill out this survey as our hours will most likely change depending on the responses!!!

Since each location has been open for almost 2 months now, we want to hear back from you on how each space is working for you. Also, we are always looking to make the class times convenient for you, so please take the time to fill out the brief survey and let us know if there is a new class time that would work better for you.

http://www.surveymonkey.com/s/LocationHours

This Saturday, our friends from CrossFit Fire will join us at CrossFit Chicago Lincoln Park for a WOD and a BBQ. We invite all CrossFit Chicago members and their friends and family to participate. We'll have some burgers, sides, and some drinks on hand, but feel free to bring anything you want to grill or drink if you have a specific taste. 8AM, 9AM, and 10AM classes will be held as normal. Event will start at 12pm noon and run till ???. So we have an idea on how much food to bring, please email Jonny@crossfitchicago.com if you and any family or friends are planning to attend.


Getting at some wall balls at the West Loop.

Regular - Back Squat 5-5-5
Advanced - Back Squat 5-5-5

Then for time:
Backwards "Jackie"
30 Pull ups
50 Thrusters (45/33)
1000M Row

Post WOD - 3 x max strict ring dips

Post loads, time, and reps to comments.

AMRAPs

Friday 9Apr10


The gals getting at it.

Regular - Power Clean & Jerk 2-2-2-2-2
Advanced - Power Clean & Jerk 2-2-2-2-2

Then, as many rounds as possible in 10 min of:
4 push press (135/95 or 75-85% of 1RM Press)
8 burpees
12 lateral jumps over cone

Post WOD - 3 min handstand hold (partition as needed)

Time Check and Fire

Wednesday 7Apr10

Since each location has been open for almost 2 months now, we want to hear back from you on how each space is working for you. Also, we are always looking to make the class times convenient for you, so please take the time to fill out the brief survey and let us know if there is a new class time that would work better for you.

http://www.surveymonkey.com/s/LocationHours



This Saturday, our friends from CrossFit Fire will join us at CrossFit Chicago Lincoln Park for a WOD and a BBQ. We invite all CrossFit Chicago members and their friends and family to participate. We'll have some burgers, sides, and some drinks on hand, but feel free to bring anything you want to grill or drink if you have a specific taste. We will not be running classes on Saturday but you are welcome to workout at the Lincoln Park location. Their 8AM, 9AM, 10AM classes will be held as normal. Event will start at 12pm and run till ???. So we have an idea on how much food to bring, please email Jonny@crossfitchicago.com if you and any family or friends are planning to attend.

Pose Running

For time, reps 21-15-9 of:
Hang Power Snatch (95/65 or 45-55% of 1RM)
Wall Ball (20/14)

Post WOD - 3x max deadhang pull-ups

Post progress, time, and reps to comments.
Post progress, time, and reps to comments.

Paleo Challenge Winners!!!

Tuesday 6Apr10

We apologize about the delay in announcing the winners but here they are.
For the gals, Dina De Zoysa:



2nd gal: Karen Cason
3rd gal: Tery Wong

and for the guys, Billy Shand:



2nd guy: Adam Campisano
3rd guy: Mark Cannon

1st Place Prizes: 3x months unlimited membership!

2nd Place Prizes: 1x month unlimited membership and $100 gift certificate to Whole Foods

3rd Place Prize: $50 gift certificate to Whole Foods and $50 for the CrossFit Chicago store.

Congrats to everyone on a great job! The #2 and #3 gals and guys pictures will be posted at the box. Now you know what kind of changes can be made in 8 weeks!

Regular - Overhead squat 5-5-5
Advanced - Overhead squat 5-3-2-1-1

5 rounds for time of:
5 Thrusters (135/95 or 50% of 1RM front squat)
30 Double unders

Post WOD - 5x10 Push ups (20 seconds rest, time each set)

Post loads and time to comments.

Full house

Saturday 3Apr10



Packed house at the 9am on this past Wednesday (and yesterday).

Regular - Bench press 3x5
Advanced - Bench press 5-5-5

Then, 5 Rounds for time of:
3 Jerks (165/105 or 65-75%)
6 CTB Pull ups
9 Burpees

Post WOD - 3x max handstand push up (2 min rest)

Post loads, time and reps to comments.

Ohio Family

Friday 2Apr10

Sarah getting some competition in!

Regular - Back squat 3x3
Advanced - Front squat 3x3

Then, for time:
20 Hang cleans (must pass through full squat) (135/95 or 45-55%)
40 Box jumps (20")
15 Hang cleans
30 Box jumps
10 Hang cleans
20 Box jumps

Post WOD - Turkish Get-ups 2-2-2

Post loads and time to comments.

Member of the month

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

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.

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.

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.

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.

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.

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.

Jackie

Friday 19Mar10

"Jackie"
For time:
1000m Row
50 Thrusters
30 Pull ups

Categories
M/W 1 - 45#/33# unassisted pull ups
M/W 2 - 45#/33# assisted pull ups

PRELIMs for the event will be held
Thursday-Saturday, March 18th-20th

FINALs for the event will be held
Thursday-Saturday, April 29th-May 1st

Entry fee is $30

Prizes
Fastest overall times for the top three male and female competitors
Most improved times in each category.

Rules and Regulations
You must choose a class for the challenge based on what you can complete in 15 minutes or less. Competitors will NOT be allowed to complete the workout on anything extended past 15 minutes.
You will still be eligible for all prizes, but will be given an overall time of 15 minutes. This will be done in order to ensure that the heats will stay on time.
You must stay in the category you choose. Any scaling on the pull-ups must remain consistent with the original effort.
On prizes for fastest overall times M/W 1 categories will be given precedence over M/W 2.
On prizes for time improvement, your class has no bearing on your final ranking. Therefore, the prize for most improved will be given to the individual who had the greatest percentage of improvement regardless of class.

Good Fight!

Thursday 18Mar10

The "Jackie" Challenge begins today!

Rest day.



MattW after his first "Fight Gone Bad!"

New strength cycle

Monday 15Mar10

Strength:
Regular - Squat 3x5
Advanced - Overhead Squat 5x1

Then, as many rounds as possible in 12 minutes:
5 burpees
10 pull ups
15 sit ups

Post WOD skill - 3 x max handstand push ups with 1 controlled negative at conclusion of each
set (90 seconds rest)

Chipper!

ATTENTION: The West Loop location will be closed on Saturday but everyone is welcome to head over to Lincoln Park to join us for some pre-St Patty's Day Festivities. There will be a workout (for those who want to do an interesting drinking wod and those that do not). Then there will be some fun stuff (ping pong, beer pong, flip cup...) there for those who want to hang out before doing some bar hopping.

Power Clean 5-5-5+ @ 60%/70%/80%

Then, for time:

100 Box Jumps (24'/20")
80 KBS (1.5/1 pood)
60 Wall Balls
40 pull-ups
20 cals on the rower

Post loads and time to comments.

Competitors

Wednesday 10Mar10


The third workout of the day for these gals (and a second for Kurt).

Jerk 5-5-5+ @ 60%/70%/80%

Then, 5 rounds for time of:
8 Overhead squats (115/65)
30 Double-unders

Optional post WOD:
3x Max push ups (90 seconds rest)

Post loads, time, and reps to comments.

Rope climber

Donna up on the rope.

Handstands (free standing, against the wall, on the rings, parallettes...)

Then for time:
2K Row

Compare to 12Jan10.

Optional post WOD:
60s on/60s off/45s on/45s off/30s on/30s off
sit ups

Post progress, time, and reps to comments.

CrossFit Total

ATTENTION!!! The following WOD will take upwards to an hour or possibly longer to complete. Please come in early or be prepared to stay a little late.

"CrossFit Total"

Back squat, 1 RM

Press, 1 RM

Deadlift, 1RM

Post total to comments.

Compare to 11Jan10.

Click here for more details on the CrossFit Total Rules and Regs.

Initial 5k

Friday 5Mar10

Overhead Squat 5-3-1+ @ 67.5%/76.5%/85.5%

Then, for time: 5K run
(Even if you are on a 3x a week package feel free to come in today on us to find your 5k time)

Compare to 9Nov09.

Optional post workout skill: (90 seconds rest)
3x3 skin the cat or
3x12 KTE

Post loads, time, and post skill to comments.

"DT" ish

Bench Press 3-3-3+ @ 63%-72%-81%

Then for time:
"DT" ish (courtesy of CrossFit Omaha)
5 rounds for time of:
Dead-lift
Clean of any kind
Jerk of any kind

A. 9-6-3 reps @ 200#/135#
B. 12-9-6 reps @ 155#/105#
C. 15-12-9 reps @ 135#/95#
D. 21-15-9 reps @ 95#/65#
E. 30-20-10 reps @ 65#/45#

Optional Post WOD
3 x max hspu (90 seconds rest)

Post loads, choice and time, and reps to comments.

Are you paleo?

Press 3-3-3+
(@63%/72%/81%)

Then, 4 Rounds for time of:
10 burpees
500 M row

Optional Post WOD
3 x max ring dips (90 seconds rest)

Post loads, time, and reps to comments.

Olympic Total

"Olympic Total"
1RM Snatch
1RM Clean and Jerk
(The sum of both lifts will be your total score.)

Then, "Isabel"
30 reps for time of:
Snatch 135/95# (or 75-80% 1RM snatch)

Optional post-wod skill:
3x5 GH Raise

Post loads and time to comments.

Saturday

Saturday's hours will slightly be changed to class at 10 and open gym at 11am. That way John and the other coaches get to put their chili making skills to the test!

Last time

Just a reminder we'll once again be closed today for the Open House at the Lincoln Park Location. Sorry for the inconvenience. More details at www.crossfitchicago.com

UPDATES!!!

Sorry for the inconvenience but classes will not be held on Friday, Saturday, and Sunday this weekend. You are allowed and welcomed to attend the classes at CrossFit Chicago in Lincoln Park. Let us know if you have any questions: crossfitwestloop@gmail.com Thanks

Deload week

Monday 8Feb10

Strict muscle-ups

Then, "Fran"

Three rounds, 21-15-9 reps, for time of:

Thrusters 95/65

Pull-ups


Optional Post WOD

3 x max ring dips (90 seconds rest)

Post progress, time, and reps to comments.

Member of the month

Sunday 7Feb10

A new program here is our Member of the Month initiative, where the coaches choose an athlete from either CrossFit Chicago locations that has demonstrated over the past month tremendous hard work and incredible gains. Each Member of the Month selection will have their photo and story displayed at each location. This month, please help us in congratulating our first Member of the Month, Mike H. We had a chance to sit down with Mike and discuss life before CrossFit, being a Golf Pro, running the Chicago Half Marathon, returning from an Achilles injury, and tips for new members. Congratulations Mike H!

January Member of the Month - Mike H from bllames on Vimeo.

Alaskan Qualifier

Bench Press 5-3-1+ @ 67.5%/76.5%/85.5%

Then, from Alaskan Qualifier
4 rounds for time of:
6 CTB pull-ups (3 for women)
6 Ring dips (3 for women)
500M row
6 Thrusters (135/95 or 80% of max press)

Optional Post WOD: 3xmax handstand push-up (90 second rest)

Post loads, time, and reps to comments.

The Weekend!

Friday 5Feb10

Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%

Then, for time:
10 power snatches time (75% of 1RM snatch)
50 double-unders
8 power snatches
40 double-unders
6 power snatches
30 double-unders
4 power snatches
20 double-unders
2 power snatches
10 double-unders

Optional Post WOD: 3x10 L-sits

Sled work?

Thursday 4Feb10

Rest day/Make up/skills day

"Freddy's Revenge"

Double-unders (if you have confidence in them, pick a weakness of
yours for 15 minutes)

Then "Freddy's Revenge"
5 rounds for time of:
5 shoulder to overhead (185/105 or 110% of 1RM press)
10 burpees

Post progress, skill, and time to comments.

Tuesday 2Feb10


Power Cleans 5-3-1+
1RM+5 @ 67.5%/76/5%/85.5%

Then, 5 rounds for unbroken reps of:
Wall Ball
Hang Power Clean (45% of 1RM Clean)
30 seconds of rest in-between exercises.

A break on the wall ball is any non-movement with the ball in hand.
A break on the hang power clean is any pause more than 2 seconds at
the top or bottom.

Optional Post WOD: 3x max push ups (90 seconds rest)

Post loads and reps to comments.

Regional WODs

Press 5-3-1+
1RM @ 67.5%/76.5%/85.5%

Then, for time (from 2009 Hell's Half Acre Regional):
21-15-9
Box jump (24")
Kettlebell swings (1.5/1 pood)
Sumo-deadlift high-pull (95/65 or 45% of 1RM Clean)

Optional post WOD: 3x max dead-hang pull-ups (90 seconds rest)

Post loads, time, and reps to comments

Rest day!

Sunday 31Jan10



Get your in-door sprint on!

Dirty South

Saturday 30Jan10

Jerk 3-3-3+
1RM+5# @ 63%-72%-81%

Workout #3 from 2009 Dirty South Regional:
8 minute AMRAP of:
5 Clean and Jerk (Sectional Athletes 135/95) or (60% of 1RM jerk)
10 CTB pull-ups

Optional Post WOD
3x max ring dips (90 seconds rest)

Post loads, rounds, and reps to comments.

Front squats!

Friday 29Jan10

Front Squat 3-3-3+
(1RM 63%-72%-81% or find 1RM)

"Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
Overhead Squats (95#s or 50% of 1RM OHS)
Burpees

Post time to comments.

Optional Post WOD
3x5 GH Raises

Post loads and time to comments.

Catch up!

Thursday 28Jan10

Rest day/make ups/skill day.

Jump

Wednesday 27Jan10

Snatch (work on pulling bar into correct bar path and speed)

4 rounds of:
6x 30m sprints
15 thrusters (45/33)
10 pull-ups

Post loads, progression, and time to comments.

Lucky 7

Deadlift 3-3-3+
1Rm (CFT weight) @ 63%-72%-81%

Then, 5 rounds for time of:
7 Hang Squat Cleans (Sectional athletes 135/95) or (60% of max clean)
7 burpees

Optional Post WOD
3x10 GHD sit up

Post loads, time, and reps to comments.

3 on 1 off

Press 3-3-3+
1RM (use CF Total) @ 63%-72%-81%

Then, 3 rounds.
Work 1 minute at each station for total reps of:
Wall ball
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest

Optional Post WOD
3x max HSPU (90 seconds rest)

Post loads and reps to comments.

Make ups/rest day/open gym!!!

Just a reminder the schedule on the bottom right hand column is updated!

Saturday/open gym!

Back Squat 5-5-5+

(1RM x 63%/72%/81%)

Deadhang pull-up 2x max (60 sec rest)
Kipping pull-up 1x max

Then, 10 Rounds for time of:
3 Thrusters (Sectional athletes 135/95) or 70% of 1RM Press
6 Toes-to-bar
9 Box jumps (24"/20")

Post loads, reps, and times to comments.

Floor presses

Saturday 23Jan10



Back Squat 5-5-5+
@ 63%/72%/81%

Deadhang pull-up 2x max (60 sec rest)
Kipping pull-up 1x max

Then, 10 rounds of:
3 thrusters (Sectional athletes 135/95) or 70% of 1RM Press
6 toes-to-bar
9 box jumps (24"/20")

Post loads, reps and times to comments.

Friday

Deadlifts 5-5-5+

(or find 1RM)

Then, for time:

42 SDHP

21 Push press

30 SDHP

15 Push press

18 SDHP

9 Push press

Post time to comments.

Rest day

Thursday 21Jan09

Rest day/make up wods.

Get up!!!

Wednesday 21Jan10

JohnG leading Tuesday's class!

Turkish Get-up

Compare to 9dec09.

Then, as many rounds as possible in 12 min.
5 Handstand push-ups
10 Pull ups
15 Squat jumps

Post progress/load and number of rounds completed to comments.