Come in and get some work done!
The Tim Baldry Story
Courtesy of CrossFitHQ
Remember where you have all started. You all have great stories. We will want you to share them with us. We will be taking videos of your short stories and hopefully we can build a base of videos to inspire other people but to also keep you all aware of how far you have come!
20min to establish 1RM Clean and Jerk
The rest of class will be designated towards gymnastic movements.
Let’s see who can make the board again!
Great job on Cindy everyone. You all did great, and saw some great improvements from last time!
CrossFit Chicago representing again on this blog
Let’s all make a note of these!
Here are the workouts for Saturday!
Your team will have 10 minutes to find a 3RM Front Squat
rest 4 minutes
One team member will wall sit while the other team member will performs burpees, you will switch back and forth for 6 minutes.
Then one team member will hold a plank postition while the other team member performs wall balls, you will switch back and for for 5 minutes.
Then one team member will hold a plate (25/15) with extended arms in front of them while the other team member performs box jumps (20″), you will switch back and forth for 4 minutes.
Max amount of weight plus max amount of reps wins. Remember if you donate past your required $20 you will get 1 point for every dollar donated!
5 Pull ups
10 Push ups
15 Air squats
Lets see who can make the board!
Courtesy of CrossFitChicago
I like this! I think we should make our own video, what do you think?
Remember to bring in some toys for Project Santa and get your team signed up for the event this weekend. It will be a fun time and it will be for all skill levels. Just like any other day we can scale to whatever you need.
Also if you have any kiddos bring them in around 8:45am Saturday morning to be able to sit on Santa’s lap and tell him what they want for Christmas. He will be there until about 9:30am or so and will be happy to take pictures and talk with the kids. So bring your kids and let’s have a little fun on Saturday! The workouts will start around 9:30am’ish.
Power Clean (90% of your 1RM Power Clean)
2 reps every 30 seconds for 3 minutes
Jerk Balance (60%) x4
rest 1:30min between sets
10 Snatches (110/75)
30 Double Unders
ME (Max Effort)
Toes to bar
rest 1 minutes
Wall Balls (1 min ME)
rest 2 mintues
Here is Prilepin’s Chart! This is what we will live by and for example today’s workout for the snatch should be 65% of your 1RM Snatch. So you will need to have a snatch over 170# for you to go prescribed in this workout for men and 115# for women. Let us get better and this week we will be testing ourselves on how we scale. This will be explained more in class!
20 seconds of thrusters (95/65)
20 seconds of pull ups
40 seconds of rest
Remember tonight we will be showing the American Weightlifting movie. The curtains open at 7pm so grab your seats and bring your treats! Prepare yourself for a great night!
Snatch Pull + Power Snatch + Snatch (75%)
rest 1 minute between sets
Clean Deadlifts (100%) x3
rest 1:30 minutes between rounds
Snow Bowl 2012 workout #2
100 Overhead squats (100/65)
50 Burpees Lateral Plate jumps (on two 45# plates)
100 KB Snatches alternating (1.5/1)
50 Burpees lateral plate jumps
100 Box Jumps (24/20)
12 minute cut off
We will have all our teams working out tomorrow so we are asking a favor from four of you. We are looking for 4 judges to help with the workout. I want to get our athletes ready to be judged and reps not just counted but making sure we are hitting the range of motion! If you could we will probably start the workout around 9:45am’ish. Thanks, we need all the preparation we can get!
Courtesy of catalyst athletics
That is a strong squat!
Happy Thanksgiving to all of you and Happy Hanukkah as well!
Gym will be closed today and we will reopen Friday at 9am to 11am for open gym. Enjoy your holiday!
Thanks giving challenge! AMFAP in 20mins. You will have 20 minutes to consume as much food as possible, (be smart don’t throw up) post to comments what you ate and how much of it you ate. Plus an extra bonus if you can tell me what AMFAP means!
We love you guys and are very thankful to have you guys be a part of our family.
Power Snatch + Hang Snatch x2 (70%)
5 times rest 30 seconds between sets
High bar Back Squat 90%
15 minutes to establish 1RM Push Press
Wall ball (20/14) (10/9)
Power Clean (155/110)
You will do one rep of each then three reps of each and so on until 10 minutes is up. If you do not have muscle ups you will do 2 C2B pull ups and 2 push ups for every rep of muscle ups.
This Saturday at 7pm we will be showing the “American Weightlifting” documentary! So bring your chairs, bring some food, bring something to drink (whatever that means to you), bring some Vic’s popcorn, and whatever else you would like to bring to this showing. We hope to have all of you guys come out and watch this movie with us. It’s a great documentary and here is the trailer!
Courtesy of American Weightlifting
OPT Flight Simulator
Unbroken Double Unders
You must do 5 double unders unbroken then stop and then do 10 double unders unbroken and stop then 15 and so on. If you are on the round of 20 and miss at 12 you must restart your round of 20 before moving on. You may do singles in between your doubles as long as you complete the designated number before stopping. If you do not have double unders then you will do stick jumps, if you rest at all during your rounds then that will constitute as “breaking it up”.
Max Effort toes to bar
rest 1 min
Max effort push ups
rest 1 min
Snatch Pulls starting at top of knee
5 heavy doubles
2 Hang Cleans + Push Jerk (70%) (compare to 11.18.2013)
rest 30 seconds
20 burpees with 6″ reach
10 Thrusters (115/80)
rest 1:1 after each round
Max Effort HSPUs
rest 1 minute
Max effort strict pull ups then without leaving bar max effort kipping pull ups
rest 2 minutes
By CrossFitHQ “Train how you would like to perform.”
This sounds familiar to what we talked about today! If you were not here yesterday, you missed some motivating talk and how we are going to attack getting all of you better. We cannot wait to see how much you all improve and see how we start to lead towards the CrossFit Open.
Today starts the new met-con programming for getting us ready for the CrossFit Open! Let’s get it!