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Justin Marcis
Recent Activity
4/6/15
3 rounds for time: 500m row 12 deadlift @ bodyweight 21 box jump, 20" *post results to comments "A person who never made a mistake never tried anything new." - Albert Einstein Continue reading
Posted Apr 5, 2015 at Windy City CrossFit | Chicago, IL
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4/5/15
REST HAPPY EASTER WINDY CITY IS CLOSED TODAY "Instead of wondering when your next vacation is, maybe you should set up a life you don't need to escape from." - Seth Godin Continue reading
Posted Apr 4, 2015 at Windy City CrossFit | Chicago, IL
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4/4/15
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Trodo Open 4.2015 *post results to comments "Every strike brings me closer to the next home run." - Babe Ruth **REMINDER: Windy City Will Be Closed This Sunday for the Easter Holiday** Continue reading
Posted Apr 3, 2015 at Windy City CrossFit | Chicago, IL
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4/3/15
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A. squat clean: 1.1.1 x 3; rest 2 minutes (rest 10 sec b/t cluster reps) B. back squat: 3-3-3-3-3; rest 3 minutes + 3 sets - steady pace: 20 step-up, 20" 15 russian swing (heavy) 30 sec - hollow hold... Continue reading
Posted Apr 2, 2015 at Windy City CrossFit | Chicago, IL
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4/2/15
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REST / MAKE-UP / SKILL WORK "Life is 10 percent what happens to me and 90 percent of how I react to it." - Charles Swindoll Yoga @ 6pm in back room KB Swingers @ 6pm on main floor Continue reading
Posted Apr 1, 2015 at Windy City CrossFit | Chicago, IL
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4/1/15
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A. floor press: 3-3-3-3-3; rest 3 minutes + 12 minutes - max rounds / reps: 5/arm kb clean to overhead 5 pull-up 5 dip *post results to comments "I hated every minute of training, but I said, 'Don't quit. Suffer... Continue reading
Posted Mar 31, 2015 at Windy City CrossFit | Chicago, IL
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3/31/15
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A. deadlift: 5-5-5; rest 3 minutes + 3 rounds for time: 21 power clean 40 double-under *post results to comments "The best time to plant a tree was 20 years ago. The second best time is now." - Chinese Proverb... Continue reading
Posted Mar 30, 2015 at Windy City CrossFit | Chicago, IL
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3/30/15
7 minutes - max rounds / reps: 5 hspu 5 ring row + 2 minutes - rest + 7 minutes - max rounds / reps: 5 push-up 5 chin-up + 2 minutes - rest + 8 sets: 20 sec -... Continue reading
Posted Mar 29, 2015 at Windy City CrossFit | Chicago, IL
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4
3/29/15
REST / MAKE-UP / SKILL WORK "There is only one way to avoid criticism: do nothing, say nothing, and be nothing." - Aristotle Continue reading
Posted Mar 28, 2015 at Windy City CrossFit | Chicago, IL
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3/28/15
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TEAM WORKOUT -- 8am & 9am 10 rounds for time: 7 cals - C2 row 7 thruster, 95lb / 65lb *teams of two *one person starts row, one person starts thruster, keep alternating until finished CROSSFIT OPEN 15.5 -- 10am-12pm... Continue reading
Posted Mar 27, 2015 at Windy City CrossFit | Chicago, IL
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3/27/15
20 minutes - max rounds / reps: 10 floor press 10 pull-up 20 cals - C2 row *post results to comments "There are no traffic jams along the extra mile." - Roger Staubach **Windy City Will Be Closed Easter Sunday... Continue reading
Posted Mar 26, 2015 at Windy City CrossFit | Chicago, IL
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3/26/15
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REST / MAKE-UP / SKILL WORK "The two most important days in your life are the day you are born and the day you find out why." - Mark Twain KB Swingers @ 6pm on main floor Yoga @ 6pm... Continue reading
Posted Mar 25, 2015 at Windy City CrossFit | Chicago, IL
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3/25/15
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3 rounds for time: 15 power clean 15 toe-to-bar *post results to comments "You can't use up creativity. The more you use, the more you have." - Maya Angelou Still unsure about participating in the Windy City 2015 Spring Challenge?... Continue reading
Posted Mar 24, 2015 at Windy City CrossFit | Chicago, IL
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3/24/15
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10 sets for total cals: 30 sec - C2 row rest approx 90 sec Compare to 2/13/15 "It's not the years in your life that count. It's the life in your years." - Abraham Lincoln Windy City 2015 Spring Challenge!... Continue reading
Posted Mar 23, 2015 at Windy City CrossFit | Chicago, IL
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3/23/15
5 sets: minute 1 - 10 push press minute 2 - 5-10 chin-up minute 3 - 30-50 double-under *post results to comments "You take your life in your own hands, and what happens? A terrible thing, no one to blame."... Continue reading
Posted Mar 22, 2015 at Windy City CrossFit | Chicago, IL
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2
3/22/15
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REST / MAKE-UP / SKILL WORK "Do what you can, where you are, with what you have." - Teddy Roosevelt Continue reading
Posted Mar 21, 2015 at Windy City CrossFit | Chicago, IL
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3/21/15
TEAM WORKOUT -- 8am & 9am 12 minutes - max rounds / reps: 3 push-up 3 power clean, 135lb / 95lb 6 push-up 3 power clean, 135lb / 95lb 9 push-up 3 power clean, 135lb / 95lb *teams of two... Continue reading
Posted Mar 20, 2015 at Windy City CrossFit | Chicago, IL
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3/20/15
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for time: 50-40-30-20-10 russian swing air squat *post results to comments "Man is what he believes." - Anton Chekhov Windy City 2015 Spring Challenge! Self Defense Seminar @ Windy City Continue reading
Posted Mar 19, 2015 at Windy City CrossFit | Chicago, IL
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3/19/15
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REST / MAKE-UP / SKILL WORK "It is not in the pursuit of happiness that we find fulfilment, it is in the happiness of pursuit." - Denis Waitley NO KB Swingers tonight Yoga @ 6pm in back room New Windy... Continue reading
Posted Mar 18, 2015 at Windy City CrossFit | Chicago, IL
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3/18/15
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A. floor press: 5-5-5; rest 3 minutes + 3 sets - steady pace: 8-10 strict pull-up 8/arm kb clean 8/arm kb press *post results to comments "Don't let schooling interfere with your education." - Mark Twain Windy City 2015 Spring... Continue reading
Posted Mar 17, 2015 at Windy City CrossFit | Chicago, IL
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3/17/15
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15 minutes - max rounds / reps: 5 deadlift 10 in-place forward lunge 20 double-under *post results to comments "What it lies in our power to do, it lies in our power not to do." - Aristotle Windy City 2015... Continue reading
Posted Mar 16, 2015 at Windy City CrossFit | Chicago, IL
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4
3/16/17
for time: 21-15-9 C2 row - cals push press *post results to comments "Out of difficulties grow miracles." - Jean de la Bruyere Windy City 2015 Spring Challenge! Continue reading
Posted Mar 15, 2015 at Windy City CrossFit | Chicago, IL
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3/15/15
REST / MAKE-UP / SKILL WORK "No great thing is created suddenly." - Epictetus Continue reading
Posted Mar 14, 2015 at Windy City CrossFit | Chicago, IL
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3/14/15
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TEAM WORKOUT -- 8am & 9am 14 minutes - max rounds / reps: 5 pull-up 5 push-up 10 wall ball, 20lb /14lb *teams of two *alternate complete rounds *person who is "resting" complete as many double-unders as possible while other... Continue reading
Posted Mar 13, 2015 at Windy City CrossFit | Chicago, IL
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3/13/15
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max rounds / reps - 20 minutes: 5 hang squat clean 10 v-up 100 single-under (free-style, sprint, etc.) *post results to comments 15.3 Tips and Pointers "Holding on to anger is like grasping a hot coal with the intent of... Continue reading
Posted Mar 12, 2015 at Windy City CrossFit | Chicago, IL
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