Windy City CrossFit | Chicago, IL

1/28/12

TEAM WORKOUT
A. for time: 15-12-9
kb swing, 32kg/24kg (american)

burpee
+
B. max rounds/reps in 10 minutes:
7 wall ball, 20lb/14lb
7 pull-up

7 push-up

15 double-under

*record time for "A" / max rounds/reps for "B"

"We cannot destroy kindred:  our chains stretch a little sometimes, but they never break."
- Marquise de Sévigné

Congratulations Reid and Leslie...and Welcome Livia!

1/27/12

A. snatch balance: 3-3-3; rest 2 minutes
B1. hang power snatch: 5-5-5-5-5; rest 10 seconds
B2. hurdle hop, 42"/38": 5-5-5-5-5; rest 3 minutes

*post loads/notes to comments

"The only gift is a portion of thyself."
- Ralph Waldo Emerson

Reversing Ulcerative Colitis
*post thoughts to comments

1/26/12

REST / MAKE-UP / SKILL WORK

"It is not the oath that makes us believe the man, but the man the oath."
- Aeschylus

The Does and Don'ts for Gut Health
*post thoughts to comments 

1/25/12

A. one arm kb/db push press: 8/arm x 3; rest 2 minutes

B. russian kb swing: 20 unbroken x 3; rest 2 minutes
C. clean & jerk (touch & go): 5-5-5-5-5; rest 90 seconds

*post loads/notes to comments

"Oaths are but words, and words but wind."
- Samuel Butler

Your Appendix Could Save Your Life
*post thoughts to comments