Five Alive

by admin in WOD | 2 Comments

SO MUCH STUFFS TO DO! GET INVOLVED!

sign up to be a part of the action for Do Division Street Fest (6/1/2013 & 6/2/2013)

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

sign up for Murph Day 2013 @ Windy City CrossFit (6/8/2013)

sign up for The Galt Games @ Atlas CrossFit (6/22/2013 & 6/23/2013)

Strength:

front squat

    • 2×5 @ 70% 1 RM
    • 1×5 @ 75% 1 RM
    • 1×3 @ 80% 1 RM
    • 1×3 @ 85% 1 RM

 

Conditioning:

5 rounds (25 min. cap)

    • 3 handstand push-ups
    • 5 power cleans (135/95)
    • 10 pull-ups
    • 25 double-unders

 

Post metcon time to comments.

Do Division Street Fest 2013 (5/31 – 6/2/2013)

by admin in Event | 39 Comments

*** UPDATED SCHEDULE OF EVENTS *** (scroll down)

New men’s pairings in the 2:00 pm heat! With Dan Z. and Will J. out, new partners Tim S. & David H. and Sam C. & Tom P. will battle Dave T. & Tyler C.

And, of course, after the heats are done….

“Battle of the Sexes”

For time, split between you and your partner in any way, any order you like:
10 HSPUs
20 deadlifts (225/185)
40 pistols
80 pull-ups
160 DUs

2:30 pm heat just added!

Possible “Battle of the Sexes” metcon taking place after that last heat! Workout will include heavy deads, HSPUs, pistols, pull-ups, and DUs.

Anyone else want to take part of the head-to-head, competition-style, battle royale, fight to the death metcon on Saturday? Let me know so that I can schedule additional heats. I’ve got at least one more male who will Rx (and would be in the 2 pm heat).

Do Division Street Fest is coming up – the weekend of 5/31 – 6/2/2013 – and we’re gonna need all hands on deck to show Division St. what we’re about.

 

The fest takes place Friday, May 31st from 5 to 10 pm, and Saturday and Sunday, June 1st and 2nd from 12 to 10 pm. We will be holding regular classes that Friday night but considering that the street festival portion is being held between Damen and Leavitt, it would be awesome to have our members in house on Saturday and Sunday performing WODs for the public to see!

 

Partner or team heats held throughout the afternoon would be a great way to showcase our fitness and skills….now….

I just need YOU!

 

PLEASE reply to this post by THIS FRIDAY (5/24) if you would like to be involved in the metcons on Saturday, Sunday, or both days (preferably!). More details will follow but I will need commitment from as many people as we can get. Heats will likely start around 1 pm and go through the early afternoon. We can grill and enjoy beverages in the back and garage space while heats are running and after we wrap up!

 

Additionally, please let me know if you would like to get involved with running the heats, grilling and food, or anything else. I can use all the help I can get.

 

Members and friends will be the only ones permitted beyond the rig (one of the perks of being a loyal member will be having a nice oasis to chill out at the gym during the festival 😉 ).

Heats will begin at 1:00 pm on Saturday. Workouts will be performed in a competition-style, head-to-head setting!

Below is the metcon followed by the heat times and partner pairings:

15 min. AMRAP with one person working at a time

    • 150m row
    • 15 push presses (95/65)
    • 15 box jumps (24/20)
    • 15 kettlebell swings (53/35)

– partners may switch at any point during rounds without having to split equal shares of each movement

– every 10m counts as 1 rep

 

1:00 pm:

    • Michaelia F. & Alice O.

vs.

    • Jo L. & Jen H.

vs.

    • Jenna J. & Jessica M.

1:30 pm:

    • Nicole C. & Tessa P.

vs.

    • Michelle C. & Megan M.

2:00 pm:

    • Will J. & Tim S. & David H.

vs.

    • Sam C. & Dan Z. Tom P.

2:30 pm:

    • David H. & Tom P.

 vs.

    • Dave T. & Tyler C. (from ACF)

 

Competitors, please arrive at the gym by 12:30 pm to get warmed up.

(Please let me know if you cannot fulfill your offer to participate in the WOD – I will need to find a replacement and adjust the pairings.)

Everyone else is more than welcome to arrive by (or before) noon to hang out, grill out, and cheer on your fellow athletes! BYOB and F (food)….I will pick up some meat/veggies for grilling as well but will not be manning the grill.

 

Sunday will consist of an open house to the public starting at noon. Come hang out and meet potential new members coming in off the street!

Everybody makes mistakes

by admin in WOD | 7 Comments

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

sign up for Murph Day 2013 @ Windy City CrossFit (6/8/2013)

sign up for The Galt Games @ Atlas CrossFit (6/22/2013 & 6/23/2013)

Strength:

20 min. to work up to a heavy set of

    • snatch pull – snatch pull – snatch

 

Conditioning:

5-4-3-2-1

    • x100m row
    • x10 air squats
    • x10 ab-mat sit-ups

 

Post metcon time to comments.

Open Box

by admin in WOD | 1 Comment

Open Box hours from 8 am to 11 am with Timmy Yo Timmy.

Good Luck Tough Mudders!

by admin in WOD | 1 Comment

A little motivation for our Mudders today, courtesy of David Hall….

Invictus

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

William Ernest Henley

Attention:

Open Box hours will be moved up to 8 am to 11 am this Sunday. Plan accordingly.

(There’s a chance Tough Mudder may wreck me to the point I can’t get to my game. If so, I’ll come in and extend OB hours until sometime after noon. Watch the blog!)

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

sign up for Murph Day 2013 @ Windy City CrossFit (6/8/2013)

sign up for The Galt Games @ Atlas CrossFit (6/22/2013 & 6/23/2013)

Conditioning:

with one partner working at a time, split each set however you like before moving onto the next

    • 100 kb swings (53/35)
    • 90 ab-mat sit-ups
    • 80 box jumps (24/20)
    • 70 push-ups
    • 60 wall balls (20/14)
    • 50 pull-ups
    • 40 back squats (95/65)
    • 30 push presses (95/65)
    • 20 front squats (95/65)
    • 10 barbell rows (95/65)
    • 400m run together

 

Post metcon time to comments.

Quickly now

by admin in WOD | 1 Comment

Attention:

Open Box hours will be moved up to 8 am to 11 am this Sunday. Plan accordingly.

(There’s a chance Tough Mudder may wreck me to the point I can’t get to my game. If so, I’ll come in and extend OB hours until sometime after noon. Watch the blog!)

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

sign up for Murph Day 2013 @ Windy City CrossFit (6/8/2013)

sign up for The Galt Games @ Atlas CrossFit (6/22/2013 & 6/23/2013)

Strength:

overhead squat

    • 5×5 @ 75% 1 RM

 

Conditioning:

6 min. AMRAP

    • 4 push-ups (these don’t have to be hand-release but you MUST touch your chest to the floor)
    • 5 power cleans (95/65)
    • 6 ab-mat sit-ups

3 min. rest

continue for 6 min. more

 

Post metcon score to comments.

VDL GrassFed Beef (6/8/2013)

by admin in Event | Comments Off on VDL GrassFed Beef (6/8/2013)

Steve VanDerLoop from VDL GrassFed will be swinging through Chicago again on Saturday, June 8 to make grassfed beef deliveries. He is also now providing pastured pork products!

Take a look at his offerings and place your order on our Google Doc found here:

https://docs.google.com/spreadsheet/ccc?key=0AkcSdU-UpxfVdHhzNVJwZ19pUVljbkVyY1VXTkducVE&usp=sharing

The last day for placing an order will be Monday, June 3 (the week of delivery).

From Steve –

Here is what I will bring:

    • Mixed share of beef is 10-15 lbs, consists of 6 one pound packages of hamburger, two packages of steak (about 3.5 lbs total) and one package of roast (also about 3.5 lbs).  Price is 5.80 per pound.
    • Hamburger share of beef is 11 packages of hamburger and weighs about 12.5 pounds.  Each package is a bit over one pound.   Price is 5.40 per pound.

I also have:

    • Beef Snack Sticks:  one pound package, $12.50.
    • Beef Bratwurst: 1.5 pound package, $8.20/lb.
    • Beef Wieners: 1 pound package, $12.50
    • Marrow Bones:   $3.00 per pound.
    • Steak per pound: $8.00
    • Roast per pound: $6.50
    • Tongue: $6.00 per pound.
    • Beef Jerky:   8 Oz pkg $15.00.
    • Beef Liver:  Free.

Pastured Pork:

    • Bacon:  $6.55/Lb.  May run out of this item.
    • Specialty Bacon, Boston or Chicago style, or Beef Brisket Bacon:  $5.40/Lb.
      • Made from a different parts of the animal than normal bacon.  What happens with Bacon is I run out VERY quickly and am experimenting with other kinds of bacon just so that I have something to offer people.  I have never had someone say they didn’t like my specialty bacons.
    • Ham: $4.05/Lb
    • Ham Steak: $4.30/Lb
    • Pork Bratwurst: $5.35/Lb
    • Pork Steak: $3.15/Lb
    • Pork Chops: $5.40/Lb
    • Pork Roast $3.15/Lb
    • Sausage: $3.15/Lb (to be made into patties)
    • Spare Ribs: $4.40/Lb  (I am usually low on this item as well)

I produce Grass Fed Beef in Northern Wisconsin and make deliveries to Chicago and Minneapolis/Saint Paul.  I also procure grass fed beef animals from other farmers in my area and harvest them as well.  You can see photos of my and the other farms that I use on my facebook page at VDL GrassFed.  I also have a website at www.VDLGrassFed.com.  None of my animals is fed anything but grass and hay.  No corn, grains, antibiotics, hormones, etc.  None is raised in a feedlot setting, only pasture.  All live outside all year around though most can get out of the weather if they want.

The pork I offer is pasture raised.  The animals are allowed to run around outside and root in the dirt for roots, eat grass etc.  They are fed corn and other grains because it is very difficult to raise pigs in winter with only grass and hay and expect them to grow at all.  They receive no hormones or antibiotics at all.

Get your veggie in first

by admin in WOD | 3 Comments

place your order for Grassfed Beef and Pastured Pork from VDL Grassfed (6/8/2013)

sign up for Murph Day 2013 @ Windy City CrossFit (6/8/2013)

sign up for The Galt Games @ Atlas CrossFit (6/22/2013 & 6/23/2013)

Strength:

front squat

    • 1 RM if you did not attend Wednesday’s class last week
    • 5×5 @ 70% of your new 1 RM if you did
      • this isn’t that heavy so work on your depth and positioning

 

Conditioning:

14 min. of 30s on/30s off

    • 1 snatch @ 55% 1 RM

then

      • max box jumps (24/20) on the odd minute
      • max burpees on the even minute

– score is total number of box jumps and burpees

 

Post metcon score to comments.

3 Letter Words

by admin in WOD | 9 Comments

Did someone exchange a men’s brown shirt for a men’s grey? Also, who besides Jon Kula and Will Jost have bought men’s large blue shirts? I am missing two.

sign up for Murph Day 2013 @ Windy City CrossFit (6/8/2013)

sign up for The Galt Games @ Atlas CrossFit (6/22/2013 & 6/23/2013)

Strength:

deadlift

    • 1×5 @ 80% 1 RM
    • 1×4 @ 85% 1 RM
    • 1×3 @ 90% 1 RM
    • 1×2 @ 95% 1 RM
    • 1×1 @ 1 RM

– set of max ring dips between work sets

 

Conditioning:

5 rounds

    • 125m row
    • 9 overhead squats (95/65)
    • 100m run (go west down to the front door of The Foundre and back)
    • 9 toes-to-bar

 

Post metcon time to comments.

Obstacle Course Racing Preparation Tips

by admin in Coach's Tips | 3 Comments

In preparation for our Tough Mudder race, below are some tips courtesy of our friend Amelia Boone, 2012’s World’s Toughest Female Mudder.

Obstacle Course Racing

Gear

    • Shoes: Entirely acceptable to run in an old pair of running shoes (there are places to toss them afterwards), but a good pair of trail running/mud shoes won’t get weighed down and will provide much better traction.
      • Recommendations: Salomon Speedcross 3; inov-8 x-talons, mud claws, bare grips, trailrocs; La Sportiva Crosslite. Trail running shoes such as Brooks Pure Grit, Cascadia or Saucony Peregrine are a nice “in between” shoe.
    • Clothes: Compression gear, spandex. Anything that doesn’t retain water and get bogged down.
      • Recommendations: Cheap is the name of the game here – expect rips and holes.
    • Gloves: Split of opinion on this. I generally find that gloves don’t help grip for any obstacles, but others swear by them.
      • Recommendations: Mad Grip ($10 on amazon); cheap gardening sticky gloves

 

Obstacle/Course Tips

    • Rope Climbs: Don’t try to climb like a Crossfitter here. There will be knots – use them.
    • Barbed Wire Crawls: If it’s clear, roll, don’t crawl. Saves your knees and energy.
    • Walls: I find it easiest to grab the top, and use your feet to “climb” the wall. Or, help each other. Unless you are racing in an elite heat, help is always allowed.
    • Electroshock: Use your arms to part the wires so you’ll get hit there first. Protect your head (and mouth).
    • Monkey Bars: Wipe your hands in dirt to get some grip, and try to find the least muddy set. Hook OVER the bars as much as possible.
    • Rings: Find a rhythm in your swing. Slow and steady will get you across.
    • Tyrolean traverse: Go on top, not underneath. Hook your top leg and use your arms to pull.
    • Tire flips/drags/etc: Use your legs; keep your back out of flips. Find a rope that’s long enough to hoist over your shoulder for the drags.
    • In general: If you are not a runner, don’t be afraid to walk. Well over 50% of the people out there are walking the course, especially if there are hills. Just be courteous if it is single track and runners are trying to pass.

 

What to bring on race day:

    • Trash bags: Your clothes will be muddy – throw them in, and deal with them when you get home
    • One or two full size towels, and a hand towel: There will be “showers,” but for drying off
    • Change of clothes; extra warm clothes
    • Nutrition: For a race longer than 5 miles, I’d carry a gel or two with me. Bring post race snacks, bars, etc.
    • ID (for race check in), camera/phone, cash, a Sharpie and car keys: They will have waivers and race numbers if you forget yours.

 

Check out these races

    • Tough Mudder (10-12 miles) (May 18th/19th)
    • Warrior Dash (3 miles) (June 15th & 16th)
    • Spartan Race
      • Midwest Super (8-9 miles): July 20th and 21st
      • Wisconsin Beast (11-12miles): October 8th and 9th
    • Superhero Scramble: August 24th
      • Villian Option (13 miles)
      • Super Villian (26+ miles)
    • Men’s Health Urbanathlon (13 miles): October 19th

 

Resources

 

My contact info

amelia.boone@gmail.com

http://raceipsa.blogspot.com

Additionally, Jessica Murray has provided me with some information from some of her friends who have run Tough Mudders across the country. Here are a few other tips worth considering come race day:

    • Bring some extra toiletries for after the race such as deodorant (PLEASE), a comb, girly makeup stuff, whatever.
    • Make sure you are hydrating the days before the race. Eliminate the booze intake days prior.
    • Don’t experiment with anything new or anything you don’t typically eat in your diet. You don’t want any surprises.
    • On the day of the race, ideally eat your breakfast 3 to 4 hours before run time. Try to finish your breakfast at least 2 hours before the race; you don’t want to feel indigestion or an upset stomach.
    • An hour or so before the race, eat a banana and perhaps some kind of fat fuel source if you are paleo (an avocado, some kind of nut butter, etc.).