Windy City CrossFit | Chicago, IL

3/11/15

5 sets for max reps:
bodyweight floor press
pull-up
rest 2 minutes

*if you cannot do bodyweight, perform weight you can do for 3-5 reps

*post results to comments

"One of the keys to happiness is a bad memory."
- Rita Mae Brown

Windy City 2015 Spring Challenge!

3/10/15

5 sets:
60 sec - C2 row @ sustainable effort
60 sec - rest
+
rest 3 minutes
+
5 sets:
60 sec - freestyle jump rope
60 sec - rest
+
rest 3 minutes
+
5 sets:
60 sec - 1 pillar side shuffle
60 sec - rest

*post results to comments

"Creativity is intelligence having fun."
- Albert Einstein

Windy City 2015 Spring Challenge!

3/9/15

max reps - 15 minutes:
15 russian swing
20 step-up, 20"
25 double-under

*post results to comments

"Keep your best wishes, close to your heart and watch what happens."
- Tony DeLiso

Imagine what you could do in a year -- pretty cool video!

3/8/15

REST / MAKE-UP / SKILL WORK

"Snowflakes are one of nature's most fragile things, but just look at what they can do when they stick together."
- Vesta Kelly

3/7/15

TEAM WORKOUT -- 8am & 9am

12 minutes -- max rounds / reps:
5/leg overhead in-place lunge, 45lb / 25lb
5 pull-up

*teams of two
*team members alternate complete rounds

 

CROSSFIT OPEN 15.2 -- 10am-12pm

"The scariest moment is always just before you start."
- Stephen King

3/6/15

A. back squat: 5-5-5; rest 3 minutes
+
3 sets:
minute 1 - 15-20 russian swing
minute 2 - 30 sec arch hold
minute 3 - 15 sit-up

*post results to comments

"Inaction breeds doubt and fear."
- Dale Carnegie

CrossFit Open Prep: Tips and Strategy for 15.2

3/5/15

REST / MAKE-UP / SKILL WORK

"All improvement in your life begins with an improvement in your mental pictures."
- Brian Tracy

New Windy City Coach Blog Post

• KB Swingers @ 6pm on the main floor
  
• Yoga @ 6pm in back room

3/4/15

7 sets:
minute 1 - 5 floor press
minute 2 - max pull-up in 30 sec
minute 3 - max double-under in 30 sec

*post results to comments

"Nurture your mind with great thoughts; to believe in the heroic makes heroes."
- Benjamin Disraeli

3/3/15

2 sets - each as fast as possible:
10 power clean
500m row
rest 2 minutes
+
rest 5 minutes
+
2 sets - each as fast as possible:
10 front squat
4 pillar suicide
rest 2 minutes

*post results to comments

"If you want the best the world has to offer, offer the world your best."
- Neale Donald Walsch

Super G -- winner of best celebration during 15.1 -- and a true example of someone who offers the world her best.  Keep livin' BIG Super G!

3/2/15

on minute - 10 minutes:
3-5 hspu
+
on minute - 10 minutes:
3 muscle-up

*post results to comments

"Praise is like sunlight to the human spirit: we cannot flower and grow without it."
- Jess Lair

Windy City March 2015 AOM!