Posts in Chicago
Workout of the Day 20150226

Gymnastics

Pistols 

Build the skill and try something new. If pistols are easy for you try reduced base of support (parallette) or weighted (KB).

Metcon

Metcon (AMRAP - Rounds and Reps)

5 Rounds 3:00 ON 1:00 OFF

5 Left side Pistols
5 Left hand Snatch 53/35
5 Right side Pistols
5 Right hand Snatch
25 Double Unders

*AMRAP style and pick up where you left off. If pistols are easy do weighted pistols.

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Workout of the Day 20150225

Throws

Metcon (No Measure)

Shot Put Throw Practice

Left Hand Shot
Right Hand Shot
Chest Throw

Stay light, focus on form.

Metcon

Metcon (Time)

Complete The Following For Time in 15 Minutes...

500M Row
8 Clean and Jerks 135/95
500M Row
6 Clean and Jerks 135/95
500m Row
4 Clean and Jerks 135/95
500m Row
2 Clean and Jerks 135/95

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Workout of the Day 20150224

Tomorrow at Goose Island CrossFit in Chicago, Illinois

Weightlifting

Push Press (AMRAP@80%)

Build to 80% and preform an AMRAP at that weight, but stop 2-3 reps short of failure.

Metcon

Metcon (AMRAP - Reps)

Snatch (Rep Cycle Snatch Practice)

3 Rounds Hang Power Snatch
:20 ON :40 OFF
Rest 2:00
3 Rounds Power Snatch
:20 ON :40 OFF
Rest 2:00
3 Rounds Squat Snatch
:20 ON :40 OFF

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Workout of the Day 20150223

Weightlifting

Back Squat (AMRAP@80%)

Build to 80% and preform an AMRAP at that weight, but stop 2-3 reps short of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in the following domains.

4:00 ON
15 Box Jumps 24/20
10 Deadlifts #115/75

2:00 OFF

4:00 ON
15 Box Jumps
8 Deadlifts #135/95

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Workout of the Day 20150220

 

Weightlifting

Shoulder Press (5x8@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete the following in the designated time domains...

Minutes 0-3 - Accumulate :30 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 4-6 - Accumulate :60 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 7-9 - Accumulate :90 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 10-12 - Accumulate one max hold for as long as possible in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

*Score Rounds and Reps and pick up where you left off.

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Workout of the Day 20150217

Weightlifting

Back Squat (@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

In 12 minutes complete as many rounds and reps as possible of...
30 Parallette Hops
30 H2H Kettle Bell Swings #53/35
30 Box Jumps 24/20

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Workout of the Day 20150216

Gymnastics

Pull-ups 

Skill Review and Progression:

Ring Row
Kneeling Pull Up
Pull Up
Chest to Bar
Bar Muscle Up

Practice and build your skill. Then attempt 4 sets of 5 reps one step below your skill level.

Metcon

Metcon (AMRAP - Rounds and Reps)

16 Minute AMRAP

6 Hang Power Cleans 155/115
18 Chest to Bar Pull Ups
54 Wall Balls 20/14

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Workout of the Day 20150212

Strongman

Metcon (Weight)

Hand over hand sled drag.

Use long ropes and build up weight to a moderate amount. You should not need to take a break while pulling the sled the length of the room.

Metcon

Metcon (Time)

Finish 5 Rounds For Time.

1 Kettle Bell Complex L&R
4 Single Arm Swings, 4 Hang Cleans, 1 Press, 1 Windmill, 1 Turkish Get up

40 Double Unders

Focus on quality of movement. The Kettle Bell complex should be a moderate weight. You should not struggle with any of the parts.

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