Windy City CrossFit | Chicago, IL

5/26/12

TEAM WORKOUT

8 rounds for time:
5 box jump, 30"/24"
5 overhead squat, 115lb/75lb
100m run

"Everyone who got where he is has had to begin where he was."
- Robert Louis Stevenson

Does Ibuprofen Help or Hurt During Exercise?
*post thoughts to comments

5/25/12

A. clean grip deadlift: 5-5-5-5-5; rest 3 minutes

B. hang power clean / split jerk: 1.1 x 8; rest 45 seconds
+
max ascending ladder (1-3) in 5 minutes:
hspu

*post loads/notes to comments

"The gem cannot be polished without friction, nor man perfected without trials."
- Chinese Proverb

What Does It Mean to Have "Balance" in Your Life?
*post thoughts to comments

5/24/12

REST / MAKE-UP / SKILL WORK

"Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind."
- Bruce Lee

The 5 Best Olympic Weightlifting Shoes for Under $200
*post thoughts to comments

**WCCF WILL BE CLOSED THIS COMING MONDAY - MEMORIAL DAY**

5/23/12

for time: 2k row
+
10 minute rest

+
max rounds/reps in 7 minutes:
5/hand kb snatch, 24kg/16kg
7 burpee

*post notes to comments

"We are what we repeatedly do.  Excellence, then, is not an act, but a habit."
- Aristotle

WCCF Kettlebell Challenge - Starts June 5th!