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Ox
Chicago, IL
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14:14. PP unbroken. Dropped to kips after the first round. Running is hard.
Commented 5 days ago on 5/14/13 at Windy City CrossFit | Chicago, IL
5/14/13
3 rounds for time: 15 push press, 95lb/65lb 15 ctb pull-up 400m run *post notes/time to comments "Sometimes, we need a few people in our lives who will calmly call our bluff." - Dr. SunWolf Curious about FST? Come join Coach Craig this Saturday at noon for a free informational session. More i...
295, 315, 315
Metcon: 6:41. Was super sloppy. Asthma kicking in on the 6 set didn't help. Any chance we can get the ceiling fans turned on for some air circulation?
Commented May 11, 2013 on 5/10/13 at Windy City CrossFit | Chicago, IL
5/10/13
A. deadlift: 3-3-3; rest 3 minutes + for time: 12-9-6 squat clean thruster, 135lb/95lb kb swing, 32kg/24kg (american) *time cap = 10 minutes *post loads/notes/time to comments "Men occasionally stumble over the truth, but most of them pick themselves up and hurry off as if nothing had happene...
Nice work, Just Ben!
DL- 275, 315, 365, 405, 415
Metcon: 10:42. That was ugly.
Commented Apr 27, 2013 on 4/26/13 at Windy City CrossFit | Chicago, IL
4/26/13
A. deadlift: 3-2-2-1-1; rest 3 minutes + 5 rounds for time: 3 muscle-up 6 hspu *post loads/notes/time to comments "Coming together is a beginning. Keeping together is progress. Working together is success." - Henry Ford We're looking for volunteers to help judge during the OPTathlon on May 5t...
DL: 315, 365, 385, 405, 415x1 (PR)
Metcon: 4:15, K2E rounds 2 & 3
Commented Apr 20, 2013 on 4/19/13 at Windy City CrossFit | Chicago, IL
4/19/13
A. deadlift: 2-2-2-2; rest 3 minutes + 3 rounds for time: 15 kb swing, 32kg/24kg 15 toe-to-bar *post loads/notes to comments "Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy." - Normam Vincent Pe...
Hey, I just wanted to give a shout out to Craigovich. If you haven't tried his fascial stretching sessions, I highly suggest them. I feel awesome after my session today! The new stretches he has did wonders for loosening up the tightness in my hips.
If you're having trouble hitting PRs, I recommend you hit him up and set up an appointment!
Commented Apr 17, 2013 on 4/16/13 at Windy City CrossFit | Chicago, IL
4/16/13
5 sets - each as fast as possible: 10 thruster, 95lb/65lb 10 burpee rest 3 minutes *post notes to comments "Excellence is not a skill. It is an attitude." - Ralph Marston Please - officially - welcome new WCCF coach Sam Martin...and Dre Dog. To learn more about Sam, CLICK HERE and scroll do...
:42, :43, :44, :45, :46
My legs totally have out in the last set of burpees. Yikes.
Commented Apr 16, 2013 on 4/16/13 at Windy City CrossFit | Chicago, IL
4/16/13
5 sets - each as fast as possible: 10 thruster, 95lb/65lb 10 burpee rest 3 minutes *post notes to comments "Excellence is not a skill. It is an attitude." - Ralph Marston Please - officially - welcome new WCCF coach Sam Martin...and Dre Dog. To learn more about Sam, CLICK HERE and scroll do...
Hornet, save me some straps, please!
Commented Apr 16, 2013 on 4/16/13 at Windy City CrossFit | Chicago, IL
4/16/13
5 sets - each as fast as possible: 10 thruster, 95lb/65lb 10 burpee rest 3 minutes *post notes to comments "Excellence is not a skill. It is an attitude." - Ralph Marston Please - officially - welcome new WCCF coach Sam Martin...and Dre Dog. To learn more about Sam, CLICK HERE and scroll do...
Congrats, Brad!
HPC: 165, 185, 215, 215
Box: 34", 38", 40", 42", 44" (had some extra)
BS: 185, 225, 275, 305
Metcon: 8 rounds, 10 lunges with 45# plate. Kipped pull-ups from round 3 on.
Commented Apr 16, 2013 on 4/15/13 at Windy City CrossFit | Chicago, IL
4/15/13
A1. hang power clean: 3-3-3-3; rest 10 sec A2. box jump: 3-3-3-3; rest 2 minutes B. back squat: 5-5-5; rest 3 minutes + max rounds/reps - 8 minutes: 10 walking lunge 5 strict pull-up *post loads/notes to comments "One half of knowing what you want is knowing what you must give up before you ge...
22:01
Great job, Hooch and Doc!
Commented Apr 13, 2013 on 4/13/13 at Windy City CrossFit | Chicago, IL
4/13/13
TEAM WORKOUT - for total time: 10 ascending ladder (1-3) kb swing, 32kg/24kg (american) + 10 ascending ladder (1-3) wall ball, 20lb/14lb + 10 ascending ladder (1-3) pull-up *3 person team *1 person working at a time *each person does 10 ladders/movement “There is one quality which one must po...
315, 345, 365. Need to keep tension on the start. Thanks for the tips, Sam!
2:38. First time for Grace.
Commented Apr 12, 2013 on 4/12/13 at Windy City CrossFit | Chicago, IL
4/12/13
A. deadlift: 3-3-3; rest 3 minutes + "Grace" for time: 30 clean & jerk, 135lb/95lb *post loads/notes/time to comments “The end of man is action, and not thought, though it be of the noblest.” - Thomas Carlyle
6+15
DUs: 250-275
I think I'm finally over the hump on double unders! I strung 35-40 together at one point.
Commented Apr 11, 2013 on 4/10/13 at Windy City CrossFit | Chicago, IL
4/10/13
max rounds/reps - 10 minutes: 10 russian kb swing, 24kg/16kg 5 ovherhead squat, 95lb/65lb 10 box jump, 24"/20" + rest 5 minutes + max reps - 10 minutes: double-under *goal is 600 *post notes to comments “Beware the barrenness of a busy life.” - Socrates
Press: 145
Burpee/T2B: ERR
C2: 101, 104, 103
Commented Apr 10, 2013 on 4/9/13 at Windy City CrossFit | Chicago, IL
4/9/13
A. press: 8-6-4-2; rest 2 minutes + 3 sets - each as fast as possible: 10 burpee 10 toe-to-bar 20 sec - C2 row @ high effort rest 2:30 minutes *post loads/notes to comments “Always do right–this will gratify some and astonish the rest.” - Mark Twain
HSC: 165, 185, 215, 225
Pull-ups: 6, 5, 5, 5, 5, 5, 5, 5
Dips: 7, 7, 7, 7, 7, 7, 7, 7
Commented Apr 9, 2013 on 4/8/13 at Windy City CrossFit | Chicago, IL
4/8/13
A. hang squat clean: build to tough single quickly - 12 minutes + on minute - 16 minutes: odd - 5-7 strict pull-up even - 5-7 strict dip *post loads/notes to comments “If there is no struggle, there is no progress.” - Frederick Douglass
Serious props to both Coach Jesse and Brad for both getting the extensions today!
The BAMF Award goes to Coach Cori, though, for doing 13.5 twice today. Some seriously awesome performances from WCCF athletes!
Commented Apr 7, 2013 on 4/6/13 at Windy City CrossFit | Chicago, IL
4/6/13
TEAM WORKOUT - 8am & 9am max rounds/reps - 12 minutes: 9 thruster, 95lb/65lb 9 pull-up *teams of 3 *follow the leader CrossFit Open 13.5 - 10am, 10:30am, 11am, 11:30am “A man without ambition is dead. A man with ambition but no love is dead. A man with ambition and love for his blessings here ...
PC: 11, 12, 12
Burpees: 12, 11, 11
C2: 118 m, 119 m, 120 m
Nice little warmup before tomorrow.
Commented Apr 5, 2013 on 4/5/13 at Windy City CrossFit | Chicago, IL
4/5/13
3 sets: 20 sec - power clean, 95lb/65lb rest 90 sec + 3 sets: 20 sec - burpee 90 sec - rest + 3 sets: 20 sec - C2 row @ high effort 90 sec - rest *post notes to comments “The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those w...
C/J: 185, 205, 225x2 (called it a day cause bye-bye shoulders)
AMRAP: 6-ish
HoneyBadger, that I did not know. Hope all is well out there!
Commented Apr 3, 2013 on 4/2/13 at Windy City CrossFit | Chicago, IL
4/2/13
A. power clean & jerk (touch & go): 3-3-3-3; rest 2 minutes + 10 minutes: 250m row 10 kb swing, 32kg/24kg 10 hand release push-up *post loads/notes to comments “If I were dropped out of a plane into the ocean and told the nearest land was a thousand miles away, I’d still swim. And I’d despise t...
HoneyBadger! Where've you been?
This gif is so awesome! C'mon, Hornet. We know you were actually inside the tire.
Commented Apr 2, 2013 on 4/2/13 at Windy City CrossFit | Chicago, IL
4/2/13
A. power clean & jerk (touch & go): 3-3-3-3; rest 2 minutes + 10 minutes: 250m row 10 kb swing, 32kg/24kg 10 hand release push-up *post loads/notes to comments “If I were dropped out of a plane into the ocean and told the nearest land was a thousand miles away, I’d still swim. And I’d despise t...
3x165, 2x185, 1x205, 1x205
Metcon: 9:30
My shoulders were totally gone by round 2 of the metcon. Open workouts 3/4 days since Thursday have taken their toll.
Commented Apr 2, 2013 on 4/1/13 at Windy City CrossFit | Chicago, IL
4/1/13
A. overhead squat: 3-2-1-1-1; rest 3 minutes + 4 rounds for time: 20 squat 15 ctb pull-up 10 box jump, 20" *post loads/notes to comments “The art of life is to know how to enjoy a little and to endure very much.” - William Hazlitt WCCF April 2013 AOM
PC//J: 215
Burpee: 10, 11, 11
Row: 11, 11, 12 (cals)
Commented Mar 30, 2013 on 3/29/13 at Windy City CrossFit | Chicago, IL
3/29/13
A. power clean & jerk: build to tough single (not 1rm) - 10 minutes + 3 sets: 20 sec - max burpee rest 90 sec + 3 sets: 20 sec - C2 row @ high effort rest 90 sec *post notes to comments “Adversity reveals genius, prosperity conceals it.” - Horace
Hey guys,
I don't care that whoever is using my water bottles (for some reason I have two there) uses them, but please make sure to rinse them out and leave them in the drying rack with the lids unscrewed. Thrown away water bottles make Ox angry.
Thanks!
Commented Mar 29, 2013 on 3/29/13 at Windy City CrossFit | Chicago, IL
3/29/13
A. power clean & jerk: build to tough single (not 1rm) - 10 minutes + 3 sets: 20 sec - max burpee rest 90 sec + 3 sets: 20 sec - C2 row @ high effort rest 90 sec *post notes to comments “Adversity reveals genius, prosperity conceals it.” - Horace
7:27.3 - I probably could have done a little better as I went too fast after the first 1000. A 3 second improvement over the 12/18/12 workout though. I'll take it.
Commented Mar 28, 2013 on 3/27/13 at Windy City CrossFit | Chicago, IL
3/27/13
for time: 2k row + muscle-up practice / toe-to-bar practice *post notes to comments “Enthusiasm is the mother of effort, and without it nothing great was ever achieved.” - Ralph Waldo Emerson
Had a great workout here in Denver at Crossfit LoDo. Was super intense and extra challenging because of the altitude.
Warm-up:
800 m row
Jog 15 x length of box
2 rounds:
15 wall squats
15 smash ball wall throws
15 push-ups
15 hip bounces
15 bridge hip extensions
A: Hang Clean Skills
3 rounds
4 high clean
4 low clean
4 deadlifts
+
B: 4 minutes on, 3 minutes off AMRAP Total
5 Hang squat cleans
3 Push jerks
5 Hang power cleans
3 Burpees
Total: 104 reps
Commented Mar 21, 2013 on 3/20/13 at Windy City CrossFit | Chicago, IL
3/20/13
A. overhead squat: 5-5-5; rest 2 minutes + 3 sets: 30 sec - toe-to-bar 30 sec - rest + 3 sets: 30 sec - double-under 30 sec - rest + 3 sets: 30 sec - box jump, 20" 30 sec - rest *post loads/notes to comments “I have learned that if one advances confidently in the direction of his dreams, and e...
Metcon:
KB Swings - 42, 36
Burpees - 12, 11
C2 - 18 cal, 12 cal
Commented Mar 19, 2013 on 3/19/13 at Windy City CrossFit | Chicago, IL
3/19/13
on minute - 10 minutes: 3 hspu + on minute - 10 minutes: 2 muscle-up + 2 times through the following: 60 sec - kb swing, 32kg/24kg 30 sec - rest 60 sec - hand release burpee 30 sec - rest 60 sec - C2 row 30 sec - rest *post notes to comments “He who has a ‘why’ to live can bear almost any ‘...
HPC: 13, 13, 13
SJ: 17, 18, 18
C2: 12 cal, 12, 13
Commented Mar 15, 2013 on 3/15/13 at Windy City CrossFit | Chicago, IL
3/15/13
3 sets: 20 sec - hang power clean, 135lb/95lb rest 90 sec + 3 sets: 20 sec - squat jump rest 90 sec + 3 sets: 20 sec - C2 row @ 95% effort rest 90 sec *post notes to comments “A bird doesn’t sing because it has an answer, it sings because it has a song.” - Maya Angelou OPTathlon 4.0 is coming...
PC: 235
OHS: 225
KB Swings: 20, 20 20 Rx'd
Commented Mar 14, 2013 on 3/13/13 at Windy City CrossFit | Chicago, IL
3/13/13
A. power clean: build to a heavy single - 10 minutes B. overhead squat: build to a heavy single - 10 minutes C. kb swing (american): 32kg/24kg x 15-20 x 3; rest 90 sec *post loads/notes to comments “To understand the heart and mind of a person, look not at what he has already achieved, but at ...
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