FFC WOD - Dec 3, 2010

Appetizer:

2x CFWU

Entree:

21-15-9:

- KB Swings @ 44lbs

- Right Arm KB Thruster @ 36lbs

- Left Arm KB Thruster @ 36lbs

- Sit ups

Dessert:

stretched that groin out

~~~

JJ's

Off Site WOD - Tues Nov 30, 2010

Appetizer:

10mins run on treadmill

2rounds:

-20sec samson,

-10x pushups, sit ups, squats, supermans

Entree:

3rounds: 25x walking lunges @40lbs, 10x pushups

3rounds: 25x airsquats, 10x burpees

Dessert:

stretch

~~~

Shumi. YUM!

Off Site WOD - Mon Nov 29, 2010

Yesterday's Off-Site WOD

Appetizer:

- foam roller

2 rounds:

20sec Samson

10x push ups

10x sit ups

10x supermans

10x airsquats

Entree:

5mins run

50 burpees

5mins run

Dessert:

stretch

~~~

Crossfit WOD - Friday 101119

Tues 101116

Appetizer:

-stretching...

Entree:

-3min run (treadmill)

-100x situps

-100x skip lunges

-100x leg lifts

-3min run (treadmill

Dessert:

nada

~~~

Today, Friday 101119

10min run

3XCFWU

7rounds:

3x power hang cleans

3x push press

@95kgs

played with kettlebells.

Park WOD - Sunday Nov 14th, 2010

Cold cold morning in Chi town, but N and i managed to pull off another Park WOD. might just be the last one before 2011...

Appetizer:

2x run around park

(Max didn't join us today...)

stretching

Entree:

4rounds:

-40x walking lunges

-30x box jumps (park bench)

-20x air squats

-10x inclined push ups

Dessert:

stretch

~~~

Fried chicken and french toast!

Off Site WOD - Wed Nov 10, 2010

Appetizer:

nada

Entree:

800m run @ 5:30mins on treadmill

50x leg lifts

100x bicycle crunch

50x situps

800m run @ 4:40mins on treadmill

Dessert:

foam roller

stretching

~~~

Hotel pub. ugh.

Hotel Gym WOD

Yesterday - Monday, Nov 8, 2010

Appetizer:

10 min run

foam roll

squat

hip stretch

Entree:

3 rounds:

20x KBS @ 35lbs (used a dumbell)

20x thrusters @ 2x 20lbs dumbells

20x pushups

11:50mins

Dessert:

stretch

1x HSPU!!! woohoo!

~~~

Hong Kong Garden

Today - Nov 9, 2010

stretches

1x HSPU

7rounds:

20x push ups

20x situps

~

Park WOD - Sunday Nov 7, 2010

Probably the last Park WOD at Roosevelt for the year. Checked out LAF in the loop but not impressed, and def not paying that much for free towels. C'mon globo gyms... seriously?

anyway...

Appetizer:

-Played with Max

-Chased Max

-Monkey in the middle with Max

Entree:

30-20-10 reps of:

- Skater hops

- Skip lunges

- Butt kicks

- High knees

- Jump touch

- High knee Skips

- Ladder hops (right)

- Squat jumps

- Ladder hops (left)

- Sprint length of park

- Back pedal length of park

Dessert:

Stretched

Walked home

~~~

Sweet Station @ Chinatown

Park WOD - Saturday Nov 6, 2010

It's been a while since i last posted. been busy closing out a project and starting another one, back to back. took a rest week this past week and started back into a routine yesterday at the park. weather is getting cold and i think this will be the last weeking WODing outside.

Appetizer:

Walked to the park

Played with MaxTheDog

Stretch out

Entree:

Modified Lumberjack 20's

20x Walking Lunges

1x run around the park (300m ish)

20x Knees to Elbow

1x run around the park (300m ish)

20x Squats

1x run around the park (300m ish)

20x Broad Jumps

1x run around the park (300m ish)

20x Pull ups

1x run around the park (300m ish)

20x Boxjumps (park bench)

1x run around the park (300m ish)

20x Burpees

1x run around the park (300m ish)

26:10 mins

Dessert:

walked home

~~~

Pork Belly Tacos from Big Star!

Crossfit WOD - SUNDAY 101017

@ Roosevelt Park

Appetizer:

-stretching

Entree:

Pack scaled "Forrest"

For time:

10x pull ups

15x knees to elbows

20x burpees

600m-ish run

Dessert:

stretching

~~~

Crossfit WOD -101013

Appetizer:

-jump rope

-stretching

gotta get back in the routine of doing full CFWUs...

Entree:

50 Wall ball shots @14lbs

10 baby muscle ups

40 Wall ball shots @14lbs

8 baby muscle ups

30 Wall ball shots @14lbs

6 baby muscle ups

20 Wall ball shots @14lbs

4 baby muscle ups

10 Wall ball shots @14lbs

2 baby muscle ups

14:21mins

Dessert:

stretching

~~~

Punch Pizza

Crossfit WOD - 101012

Appetizer:

-jump rope

-hip stretches

Entree:

Snatch Balance: 1-1-1-1-1-1-1

45-65-75-85-85x-95-105

Dessert:

-jump rope

-stretches

~~~

Bar La Grassa

Crossfit WOD - 101011

Appetizer:

-jump rope

-stretchinggggggggg

Entree:

Scaled Tabata This! 6 rounds

- SDHP

- Squats

- Pulls

- Push ups

- Sit ups

Score: 40

Dessert:

Hip stretching

~~~

Crossfit WOD - 101007

Appetizer:

3x CFWU

Entree:

21-15-9

Right Arm KB Snatch @ 16kgs

Left Arm KB Snatch @ 16kgs

Pull ups

Dessert:

~~~

Tavern on Frances

Rest Day

easy 30 mins run along the river. haven't ran in the longest time and it feels SO GOOD. should really do this more often esp during rest days...

reminded me of a song:

"down by the river.... took a little walk..."

Crossfit WOD - 101005

Appetizer:

Skipping rope

3xCFWU

Entree:

Bench press 10 rounds of 2 reps

135lbs - 155lb - 165lbs - 175lbs for the rest

Dessert:

none

~~~

Dinner at Origami

yesterday's work out:

25x back squats @ 65lbs

1x rope climb

20x back squats @ 65lbs

2x rope climb

15x back squats @ 65lbs

3x rope climb

10x back squats @ 65lbs

Crossfit WOD - 100930

Appetizer:

Got to NLF pretty late due to work, and was really hungry. rushed through warm ups which is never good... bleah.

jump ropes, Samson stretches, squats ham stretches, foam rolls, situps....

Entree:

"Ryan" Scaled:

5 RFT:

5x Progressive muscle ups

15x burpees

15:32mins - like most WODs, the simplest are often the hardest.

this was a good one. should incorporate more burpees into my warm ups/cool downs...

Dessert:

Foam rolled the kink out of my back... :P

~~~

Crossfit WOD - 100929

Appetizer:

can't exactly remember... but...

- jump rope

- stretching

- pull ups

- squats

- push press

etc

Entree:

"Jack"

AMRAP 20mins:

10x push press @ 95lbs

10x KB swings @ 16lbs

10x box jumps @ 24in

completed 8 rounds.

this motherfucker of a WOD killed me. felt like i could push more... if not for my damn lungs!

will def want to hit 10-12 rounds next time...

Dessert:

stretch, walk home

~~~

Origami

Crossfit WOD - Thurs 100923

Appetizer:

6x skipping rope - 40secs with 20 sec rest
2x CFWU

Entree:
Shoulder Press 3-3-3-3-3-3-3

95lbs - 115lbs for the rest


Dessert:
walking home in the rain

~~~
Everest on Grand - Freakin' good Nepalese/Indian food. LEGIT.

Crossfit WOD - 100922

Appetizer:

3x CFWU

+ lotsa shoulder stretching

Entree:

Modified "Chipper" & no wall balls, no rope climb

25 Walking Lunges

20 Pull ups

50 Box jumps

50 Single Unders

25 Bar dips

20 Knees to elbows

30 Kettlebell swings @ 32lbs

30 Situps

20 Hang Squat Cleans @ 45lb bar

25 Back extensions

Dessert:

Walk home in the rain

~~~

Dinner at Haute Dish. New. Favorite. Restaurant

REST DAY

AHHH........

Crossfit WOD - Wednesday 100915

Appetizer:
1mile easy run on the treadmill
general stretching

Entree:
"Kelly" Scaled
5 RFT of:
-400m run
-15x box jumps @ 20"
- 15x wall balls @ 14lbs

8:41mins.

felt good on this WOD! Probably could've upped the number of reps to 30, but was a little short on time.

Dessert:
walked back to the hotel in the rain and god drenched

~~~
AMAZING food at Bar La Grassa!

Crossfit WOD - Tuesday 100914

Appetizer:
Random stretches, push ups, squats, sit ups. just wanted to loosen up and stretch out the muscles.

Entree:
Pack scaling
Five rounds of:
- 5x on the rings, inverted hang, hold
- 10x ring pushups, 4" of the ground
Move slowly and methodically attempting perfect execution.

Inverted hangs were A LOT harder than I thought! Felt good and weird at the same time when holding the position. Gotta hold the core more so as to slowly lower...

Dessert:
Foam roll
Light stretching

~~~
Ming's Special Sammich! YUMS!

Crossfit WOD - 100913

Appetizer:

1mile easy run

3x

- Samson stretch @ 20secs

- 10x sit ups, back extensions, dips, squats

- groin stretches

Entree:

Scaled "Fat Fran"

15-12-9 reps of

- thrusters @ 95lbs

- pull ups (did not do weighted, wanted to work on total reps of pull ups)

8:32 mins

Still feeling a little sick. Congestion, and was really hard to breathe when panting. but pushed through with the WOD anyway. Took the weekend off to try to recover. Felt good enough to work out today.

Need to work on shoulder flexibility for thrusters and front squats. Can't get my elbows high enough for proper balance and posture.

Dessert:

light stretching

~~~

Haven't eaten yet at time of press

Crossfit WOD - 100909

Appetizer:

8min easy run

3x

- Samson stretch @ 20secs

- 10x situps, squats, back extensions, dips

- Pole squats

- General stretching

50x deadlifts @ 45lbs

Entree:

"Fran" Pack scaling

21, 15, 9

- Thrusters @ 65lbs

- pull ups (semi strict)

9:58mins

- felt sick with sore throat and a slight flu.

- need to work on my pull ups...

Dessert:

Groin Stretches

~~~

Haute Dish

REST DAY

REST DAY!

Crossfit WOD - Tuesday 100907

Appetizer:
10mins easy run on threadmill
3x:
- Samson stretch at 15secs
- 10x pull ups, bench dips, situps, squats, pushups, back extensions

Entree:

4 rounds of
- 40x row machine @ 30lbs
- 10x front squats @ 95lbs
- 15x situps
- 20x 20-ish inch box jumps

felt kinda crap and off coming back from a solid 5 day break.... decided to ease back into the routines.

Dessert:
back stretches

~~~
Salmon caesar salad from Monte Carlo

Crossfit WOD - Wednesday 100901

Appetizer:
3x
- samson stretch @ 15secs
- 10x pull ups
- 10x push ups
- 10x sit ups
- 10x squats
Stretching

Entree:
Pack
20mins AMRAP:
5x thrusters @ 65lbs
7x hang powercleans @ 65lbs
10x sumo deadlift high pulls @ 65lbs

12 rounds + 5x thrusters + 7x hang powercleans

felt AWESOME! this one was a sleeper WOD!

Dessert:
Groin stretches

~~~
Burger and beer at The Loop

Crossfit WOD - Monday 100830

Appetizer:
1mile easy run on threadmill
3x
- samson stretch @ 15 secs
- 10x pull ups
- 10x sit ups
- 10x push ups
- 10x squats

Light stretching

Entree:

21x Right arm Turkish Get Ups @ 12kgs KB
21x Left arm Turkish Get Ups @ 12kgs KB
10x Sots Press @ 45lbs

15x Right arm TGUs @ 16lbs KB
15x Left arm TGUs @ 16lbs KB
21x Sots Press @ PVC pipe (gotta work on flexibility and ROM)

9x Right arm TGUs @ 16lbs KB
9x Left arm TGUs @ 16lbs KB
21x Sots Press @ PVC pipe

Dessert:
Foam roller
Ham string stretches (first time in a long time I can do a hurdler's stretch! woohoo!)

~~~
Carnitas burrito @ Chipotle

Room workout

Stretching esp groin and hamstrings

50x squats with bag of winter clothes

50x sit ups (my sit ups have all become with slight bent legs, unweighted, beyond-toe touches)

been a lazy day, and just wasn't in the mood to do the WOD (5-5-5-5-5 back squats)

bleah. tomorrow will be a rest day then go all out on Tues, Wed before a weekend away in AMS

Crossfit WOD - Saturday 100828

Appetizer:

2 miles easy run on thread mill

2x CFWU

Entree:

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 45 pounds
Push jerk, 45 pounds

8:31 mins

and because I skipped yesterday's WOD...

did extra rounds of 15-9-6-3 reps rounds of:

SDHP, 65lbs

Push jerk, 65lbs

FUN! will def push for 65lbs for the full rounds of reps

Dessert:

Walk home in the warmth of the Chicago summer sun!

~~~

Chinatown!

REST DAY

travel day...

Crossfit WOD - Tuesday 100825

Appetizer:
1 mile easy run on threadmill
3x
- Samson stretch @ 20secs
- 5 pull ups
- 10 squats
- 10 sit ups
- 10 push ups

Entree:
"Test 3" scaled

8 Intervals of:
20 reps squats as fast as possible + 20 secs rest

4mins max reps lowered muscle ups
18 reps

Dessert:
nothing (really gotta start stretching AFTER WODs)

~~~
Warm Spinach Salad at The Loop Bar & Restaurant

Crossfit WOD - Tuesday 100824

Appetizer:
Quick stretch
10 min easy run @ 5.0 speed

Entree:

(Pack scaling)
5 RFT:
30x jumps (bottom of NLF signage letters ~ 16inches from fingertips reach)
25x squats
20x sit ups
15x pushups
10x pull ups

24:14.04 mins
This is one crazy work out. Watch out for those jumps!

Dessert:
Hamstring stretch

~~~
Punch Pizza!

REST DAY

Went to the gym to do some static and dynamic stretching,
2 sets of strict pull ups,
some oly bar lift drills,
and foam rolled that back to a state of pretty-goodness

Crossfit WOD - Sunday 100822

Appetizer:

Easy run to Roosevelt park with R and MaxTheDog

Beautiful morning to be working out outside!

Entree:

400m walking lunge (88-87-88-86 steps)

18:17 mins

Dessert:

walked home. KingSpa.com

~~~

BiBimBap!

Crossfit WOD - Saturday 100821 (backdated)

Appetizer:

Easy run to Roosevelt Park

Entree:

25-20-15 rep rounds of:
- Knees to elbow
- 1.5ft box jumps
- Burpees

Not timed. haven't said "fuck" so many times in a WOD before. i hate burpees.

Dessert:

walked home

~~~

Gatorade

Roosevelt Park Work Out

Appetizer:

Easy run to Roosevelt Park

Entree:

40x pull ups

50x dips

50x squats

6x 20sec sprints with 40 sec rest

Dessert:

Walk home

Point out Metro Correctional Center to tourist on Van Buren

~~~

Myoplex Lite Protein Bar

Leftover pasta

Crossfit WOD - Monday 100816

Appetizer:
Half mile run @ 5.5
2x
- 8x, 5x pull ups
- 10 sit ups
- 10 pushups
- 10 squats
- 10 dips

Entree:
Three rounds for time of:
30x Wallball shots (10foot target) @ 14lbs
30x 45lbs Squat snatches (movement initiates with barbell below the knees)

15:30-ish mins (used clock to time)


Dessert:
nada (had to bust to get to dinner on time)

~~~
Salmon Caesar Salad with extra anchovies at Monte Carlo

Crossfit WOD - Friday 100813

Appetizer:

Stretching

Arms swings

3x 10 push ups, 10 squats

Entree:

"Annie"

50-40-30-20-10 reps of:

-half tuck jumps

-situps

10:22.4 mins

Dessert:

shower

shoulder stretches

~~~

Ruxbin tonight!

Crossfit WOD - Thursday 100812

Appetizer:

Jog to LA Fitness. Felt really good even at a pretty fast pace

Stretching

3x - 5 pull ups, 10 squats, 10 sit ups, samson stretches

Entree:

"Coe"

7 RFT:

10 x thrusters @ 65lbs

10 x push ups

14:26.8 mins

shoulders felt tight, and did not feel like i had much energy. might have been the later work out time (9pm) or the light dinner or the travel day schedule, or that my body needs more rest... but powered through it anyway.

Dessert:

shoulder stretches

walk back home

~~~

Cheese and crackers

and a good night's rest

Rest Day

Much needed rest day... stretching 1 hr

Crossfit WOD - Tuesday 100810

Appetizer:
5 mins easy run @ 4.5
Stretching out the aches from past three WODs

Entree:
"adambrown"
2 rounds for time:
24 x deadlifts @ 135lbs (2nd round: 18 reps only)
24 x box jumps @ 24inches
24 x wall balls @ 14lbs
24 x bench press @ 95lbs
24 x box jumps @ 24"
24 x wall balls @ 14lbs
24 x squat cleans @ 65lbs

28:20.9 mins



Dessert:
Foam roller
Back stretches

~~~
NY Strip steak from Monte Carlo

Crossfit WOD - Monday 100809

Appetizer:
3x: CFWU (less dips)

Entree:
"SQT"
Three rounds with time of 3:52mins
10x 60lbs Ground to overhead
200 yard Shuttle sprint, 50 yards there and back twice (across NLF parking lot)

Dessert:
Breathing really hard on the ground
Talking about cars with Rob

~~~
Tuna Confit from Be'Wiched Deli - WOW.

Crossfit WOD - Sunday 100808

Appetizer:

1 mile run @ 5.5

2x CFWU

Entree:

20 minutes 5 rounds of:

7x 135lbs Back squats

10 steps (right hand) x 35lb dumbbell overhead walking lunge

7 Burpees

10 steps (left hand) x 35lb dumbbell overhead walking lunge

+ 1 x 135lbs Back squats

Dessert:

Quick stretch

~~~

Did this with RChan @LAFitness

Some big dude asked us "What are you guys doing? It's intense, man!"

Crossfit WOD - Thursday 100805

Appetizer:
Bikes to LA Fitness
1 mile run @ 5.0
2 sets:
-10/8 push ups
-10 push ups
-10 situps
-10 squats
-stretch

Entree:
30ish mins
3 sets:
-500m row @ 4
-30x 24 in box jumps
-20x back extensions
-15x 135lbs dead lifts (last set 20x)

Dessert:
Stretch
Bike home

~~~
Myoplex Lite protein bar + Water + Breakfast
~~~
Maintenance Required:
Right neck
Right shoulder
Right back

Crossfit WOD - Wednesday 100804

Amuse Bouche:
10 mins. run on tread mill @ 5.5 speed
3 sets: 10x push-ups, 10x sit-ups, stretch
technique work - barbell
- shrugs
- elbow-ups
- bar overhead jump squats
- snatch
- snatch + squat

Entree:
Snatch, 1 rep @95lbs
Clean and jerk, 1 rep @95lbs

3 rounds in ten minutes of:
6x Squat clean @ 95lbs
12x Pull-ups
24x single-unders

+ 30 extra single unders

Dessert:
Stretching

~~~~
Poached Chicken on Ciabatta from Be'wiched Deli was delish!