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.

Snatch again

Tuesday 20Jan10

Power Snatch 5-5-5+
(add 5# to your max) 63%/72%/81%

3x5 Glute-Ham Raise or development

Then for time, reps of:
10-9-8-7-6-5-4-3-2-1 of:
Hang power clean 60% of 1RM
Ring Dips

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

The Beginning

The evolution of CrossFit Chicago West Loop has begun.

Press 5-5-5+
58.5%/67.5%/76.5% (New protocol!!!)

15 Handstand negatives

Then, WOD#2 from the Rocky Mountain Regionals 2009,
Three rounds for time of:
10 CTB pull-ups
10 Front Squats 165/105 or (50% of 1RM back squat)
10 burpees

Post loads, progress, and time to comments.

John Gauger

CrossFit Level 1 Certified

CrossFit Barbell

CrossFit Nutrition

Division 1 Hockey Player: Yale Bulldogs
3 time Ivy League Champs
1 Time ECAC Champs

Kurt Janke

I found CrossFit in September of 2008 while going through physical therapy. I told my therapist that I was considering taking up boxing as a workout program. He told me about CrossFit and that if I was looking for an intense workout I should give it a try before picking up boxing. Here it is almost two years later and I do not regret my decision. CrossFit completely changed my life in many ways: I no longer require my physical therapist for my shoulder injury, I have the intense workout program that I was longing for, and it has given me confidence in every aspect of my life. My goal with coaching is to spread the life-changing effects of CrossFit to improve people's lives.

Jonny Vu

I first learned about CrossFit through happenstance in March 2009 and I'm so grateful that I did. As a former high school athlete, I thrived on competition and after college, that element was missing. My globo-gyms workouts were tough, but I found it difficult to push myself to reach new heights and I began to use work and life as an excuse on why I wouldn't go into the gym. Enter CrossFit. I joined CrossFit Chicago and my world changed. After the first workout, I was hooked and haven't looked back since. I began coaching CrossFit athletes in September of 2009 and along the way I've picked up an Crossfit Olympic Lifting and CrossFit Level 1 certification. I focus on improving each athlete's performance level and I specialize in the Olympic Lifts. I'm an avid flag football and softball player and I have made it a goal to compete in more middle distance runs this year. I will also serve as a judge at the 2010 CrossFit Games Midwestern Sectionals and Rocky Mountain Regionals. You can contact me at: Jonny@CrossFitChicago.com

CrossFit Chicago in the news

Check us out on YouTube!
http://www.youtube.com/user/CrossFitChicago

Location

325 N Hoyne, Unit C-130
Chicago, Il 60612

email: info@crossfitwestloop.com


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Entrance is on the Carroll Street side on the left of the overhead door.
Red door marked Unit C-130.