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Lori

Saturday.
7am Murph Cheering Section.
I'm bringing the box of joe. Please join me.

Jennifer

MOBILITY 2.0 STARTS NEXT WEEK.... Monday after Murph! Join these guys and unlock your true potential in the gym:

Brenda Brown
Brad Forbes
Gary Tedeschi
Jon Bukiewicz
Rachel Smith

SIGN UP HERE...http://www.windycitycrossfit.com/mobility_20/

Check out PINTEREST and see the kinds of things we will be working on.
http://pinterest.com/windycitycf/

Jennifer

Do you feel your abs and hamstrings when doing KB swings? Do you want to press more weight? Want more explosive hip power? Then try the KB CHALLENGE!

http://www.windycitycrossfit.com/wccf_kb_challenge/


Starts next week... Do you accept the challenge?

J. Marcis

5:30am:
Danny - SEAL FIT
Rocky - SEAL FIT
Corrigan - SEAL FIT
C
Billy
Ingrid
Heidi
Rubberneck
Rode
Walker
Brady
Nadine
Zynja
Chyna
Mama Bear
Dick
Brandon
Fitz
Katie
Rachel
Coreyanne
Amanda
Keggs
Hammer - indi
Lemek
Heather
Operation
Diane
Jeremy

6:30am:
Blutter
#9
Goodfriend
Erin
Hugo
Tings
RMG
Leff
Houdek
Lilly
Ryan P.
J-Wol
Wheels
Gary

7:30am:
Bozarth - indi
Las
Casey
Natalia
Ricci
Sheridan
Courtney
Chip
Mary - indi
Pat
Laney
Weis

8:30am:
Ham
Jekyl
Huff
Alice
Lilah
Susanna
Vicki
Anne
Dardis
The American
Julie F.

9:30am:
Dillon - indi
Maria
Sanjoy
Sierra
Banjo Mike
Jodi
Chelsea - indi

Just another great day...@ Windy City CrossFit!

LK

I am thinking about wearing a vest for Murph. Does anyone have a vest I could borrow at 7am?

Hammer

Going off of LK, does anyone know if RX for ladies is 20lbs as well, or 14? I've heard both...

Dole

I've only heard "a 20lb vest," when a vest is mentioned. Hammer, you can handle a 20lb vest. Further more, I'm putting my money on 55 minutes if you 20lb it.

Corro

I have a vest that someone can use because there is no way I could do Murph with a vest this year. I will be at the gym tonight.

LK

Corro I would love to borrow it ... thank you!! I will stop by the gym tonight and pick it up.

Christie

Did Murph for the first time last Saturday and found a break-up of 3-6-9 for 33 rounds (plus 1 1-2-3 at the end) took forever, but the pull-ups / push-ups were a lot easier in smaller increments.

I've heard a lot of people talking about the 5-10-15 break-up as well. Felt I would hit a wall way too early with that one.

I absolutely do not recommend 100-200-300 straight. Tried that before and knocked on death's door at 150 squats.

We are allowed to break it up however we'd like right?

Dole

Christie, I'm thinking of coming in and blasting off 100 squats for 5-10-10.

Christie

Dole, I think you should. I know how much you love being a squatter.

Lori

If anyone needs a weight vest but can't acquire one, I volunteer to be carried piggyback throughout the workout. I weigh a little more than 20 lbs but I'm pretty sure you can all handle it. I promise to cheer for you, right in your ear, the entire time.

Steve O

I did 4-8-12 for 25 rounds last year. It work well. Or u can take Dole's advice and just blast off 100.

Christie

Steve-O, that might be a better break-up. I like that idea!

Ashley

Dole - Yaz and I did the 100 squat 5-10-10 last year and it was much better than what I tried previous years. I'd go for it!

GUMBY/ The Real Tall Dave/ Numero Uno/ Capt. of  Team Teal

Interesting nutrition article - I chronically come in on fumes.

Food for thought -..... yes!

Corro

I tried 5-10-20 for 15 rounds and then just 5-10 for the last five to give my legs some rest before the run. The run still kick my ass.

Sheena

5pm
Husker
Houlne
Mutch
Ruth
MB
Bryant

6pm

Dage
Shorty
Swanny
Teen wolf
Gman
Ashley
Drew T
Elkins
Kendra
Alt
Elana
Mara
Blue

7pm

Muji
Dancing Bear
Rocco
Victor
Abi

Will

Nooners:

Corey- Indiv.
Shelby
Dan W.
Squirrel
GI Joe
Sniper
Goodwillie
Tomcat
DeeMonica
Julie T.
Orwat
Sam
JH
Geo
Kaufman
The Sauce
Nerd
Bridgid
Liebert

3:30-
Viola
Jeneral
Affleck
Big Cat
Catalyst
Eric C. (DI)
Duke
Handsome
Dillon- Indiv.
Dwight- Indiv.
Sean F. (DI)
Dave C.- Indiv.

4:30-
Dole
Andres
Copper
Adreinne
Dyno
Claris
Eduardo
Mulli

5:30-
Dingo
Pete
Baskin
Yacu
Kirk
Limburg
Susan
Evan
Eric
Rowdy
KMix
Brad- Indiv.
Rauseo
Eileen

6:30-
Texas
Simpson
Julie H.
Bodybuilder
Reilly
Nora
Mr. Anderson
Catherine
Cleland
Madden
Superman
Paulina
Hornet
Shawn

7:30-
JBomb
LT
Hayley
Regina
Wingman
Miner
Johanna- Indiv.
DK- Indiv.
PK- Indiv.

Great night at WCCF! Awesome effort by all on this nasty little WOD!

Coach Cori

Lifters:

5:30pm
Sierra
Tings
Doogie
Nick
Wes
Bucky
Brent M.
Nelson

7pm
K2
Erica
ATeam
Clerky
Craig
JSick
Radar
Willy
Diffs

Great work in here tonight! See you all tomorrow.

JBomb

Thanks for the WOD stupid.... Impressed myself with 3:50 Rx. Guess this working out thing works.

Good luck on Murph all. I'm gonna do 16-15-6 hours of driving instead. Murph was my right of passage last year and this year sounds so much fun.

Catch you on the flip side yo

Nike Shoes

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