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.
Thursday, March 18, 2010
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.
Wednesday, March 17, 2010
Good Fight!
Thursday 18Mar10
The "Jackie" Challenge begins today!
Rest day.
MattW after his first "Fight Gone Bad!"
The "Jackie" Challenge begins today!
Rest day.
MattW after his first "Fight Gone Bad!"
Sunday, March 14, 2010
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)
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)
Thursday, March 11, 2010
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.
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.
Tuesday, March 9, 2010
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.
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.
Monday, March 8, 2010
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.
Sunday, March 7, 2010
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.
Thursday, March 4, 2010
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.
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.
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