Windy City CrossFit | Chicago, IL

11/7/09

TEAM WORKOUT - for time:
4 rounds
1000m row relay
25 squats
25 push-ups
25 pull-ups
25 sit-ups

"The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous."
- Greg Glassman

Sleep More or Get Fat
*Post thoughts to comments

11/6/09

Deadlift 75% x 5
Deadlift 85% x 3
Deadlift 95% x 1 or more

"If you make every game a life-and-death proposition, you're going to have problems. For one thing, you'll be dead a lot."
-Dean Smith

Cholesterol
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CalPT - He's Back!

11/5/09

REST DAY / MAKE-UP WOD / SKILL WORK

"If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes."
- John Wooden

Processed Food Linked to Depression
*Post thoughts to comments

11/4/09

Clean 2-2-2-2-2

"Desire! That's the one secret of every man's career. Not education. Not being born with hidden talents. Desire."
- Bobby Unser

Meat vs Vegetable Protein
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11/3/09

Tabata Mash-Up
Two couplets - alternate exercises using Tabata protocol - 20 on/10 off for 8 minutes
*Score is total number of reps for each couplet

Couplet 1:
Muscle-up
KB Swings, 24kg (16kg)

Rest 3 minutes

Couplet 2:
HSPU
Sit-up

"Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing."
- Bart Conner

Modern Lifestyle Causes Vitamin and Mineral Deficiencies
*Post thoughts to comments

11/2/09

Back Squat 75% x 5
Back Squat 85% x 3
Back Squat 95% x 1 or more

"Sports don't build character. They reveal it."
- Heywood Hale Broun

Candy Diet?
*Post thoughts to comments

11/1/09

REST DAY / MAKE-UP WOD / SKILL WORK

"To go beyond is as wrong as to fall short."
- Confucius

Paleo + CrossFit: It Might Just Save Your Life
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CrossFit Kids Windy City - Today! - 9am Sharp

WCCF Foundations - Today! - 10am Sharp

November Athlete of the Month

November Feeding Grounds Post

November CrossLit Review

Saturday 9am - Post WOD

10/31/09

SURPRISE HALLOWEEN TEAM WORKOUT
*Show-up to find out

"You must accept your disappointments and triumphs equally."
- Harvey Penick

"Fattism"
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*Reminder - WCCF Halloween Potluck - Today! - more info HERE
*Reminder - WCCF Feeding Grounds Nutrition Workshop - Today! - more info HERE

HAPPY HALLOWEEN!!!

10/30/09

Deadlift 70% x 3
Deadlift 80% x 3
Deadlift 90% x 3 or more

"The man who can drive himself further once the effort gets painful is the man who will win."
- Roger Bannister

JUMP
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*WCCF is now carrying Optimum Performance Training supplements REFUEL and VMG, designed by James Fitzgerald of OPT.  For more information, click HERE

10/29/09

REST DAY / MAKE-UP WOD / SKILL WORK

"Do not let what you cannot do interfere with what you can do."
- John Wooden

*Reminder - WCCF Halloween Potluck and WCCF Feeding Grounds Nutrition Workshop this Saturday

*WCCF Winter Weightlifting Meet

*WCCF is now carrying Optimum Performance Training supplements REFUEL and VMG, designed by James Fitzgerald of OPT.  For more information, click HERE

Post-Fran - the 7:30pm crew