TEAM WOD:

In teams of two, 30:00 minute AMRAP:
400 Meter Run
30 Burpees
30 KetleBell Swings 55 / 35

Alternate tasks, only one person working at tieme. example: Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters…

It was so fun last week thought we’d do something similar….

Four Sets:
Press x 5
Rest 60 seconds
Pull Up (weighted) x 5
Rest 60 seconds

2:00 minutes ON | 2:00 minutes OFF
AMRAP x 4 Rounds
9 Thrusters 95 / 65
7 Box Jumps 24 /20
5 HSPU
Cash Out:
2:00 minutes AMRAP Double Under

1:00 minutes AMRAP Double Under

Volume (Goat) Training: 15:00 minutes

Pick a goat and complete 15 mins of volume training, where each minute on the minute a sustainable number of reps is conducted and attempted to be replicated every minute there after. The goal being by the end of the 15 mins the reps conducted have not dropped by 2 reps.


3 Rounds:
Run 400 meters
10 Snatches 135 / 95

Cash Out: 10 TGU (L) & (R)

Compare time to 4/17 BTWB    

Hang Squat Snatch: 3 @ 50%, 2 @ 60%, 2 @ 65%, 1 @ 70%, 1 @ 75%

Front Squat: 5 x 3 @ 90%

Power Clean: Touch & Go - 3 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%

TGU: x 5 (L)(R)

4 Sets:
Deadlift 5-5-5-5
Rest 30 seconds
Ring Dips x 6-10 reps

Tabata Max Reps:

Row 4/Cal
Rest 1:00
Burpees
Rest 1:00
Knee's 2 Elbows

Score Total Reps: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.


What is Tabata? If you're unfamiliar, the Tabata Method (or Tabata Protocol) falls under the umbrella of High Intensity Interval Training (HIIT) . It was developed by Dr. Izumi Tabata to train Olympic athletes, which should give you an idea of just how intense the workout is. But it's worth it. These four-minute mini workout miracles can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and burn more fat than standard hour-long aerobic workout.

The training can be done with any aerobic exercise – running or biking, for example – or strength training exercises – like squats, situps, or pushups – and alternates between 20-seconds of work and 20-seconds of rest. Those 20-seconds of work should be intense bursts: all-out sprints as hard as you can go for cardio; as many reps as you can manage for strength training. Repeat the cycle seven more times for a total of 8 cycles in four minutes.

Kip Tech: 10:00 - 15:00 minutes

20:00 AMRAP
3 Power Clean 135 / 95
6 Pull Ups
9 Push Ups (Games)(Toes on Plate)
12 Air Squats
200 meter run

Lincoln Park CrossFit | Endurance Program

Starting Sunday, May 27

This program is for any member of LPCF whether you’re training for a particular endurance event or you just want to specifically improve your cardiovascular endurance / conditioning, our Endurance Workouts are appropriate for you to incorporate into your regular CrossFit Training.

Our method is designed to improve your technique and help you become a more biomechanically efficient athlete. Not only does our program get you ready for your race, it helps minimize the impact conventional distance training can have on the human body. Our program reduces training time, which will preserve your strength and help you recover faster. Many elite athletes are experiencing incredible results from these cutting edge methods.

We will meet every Sunday at 10:00 AM at Chase Park, 4701 N. Ashland Ave. (Leland Ave)

Monthly Rates For LPCF members:

• Unlimited = No Charge
• 3 Days / Week = $10.00 / month
• 2 Days / Week = $15.00 / month

“Train Less, Go Faster!!!”

5 Sets:
Thrusters 3-3-3-3-3
Rest 30 seconds
Ring Row (elevated) x 10
Rest 90 Seconds

4 Rounds: For time
400 Run
20 WallBalls 20 / 14
50 Double Unders

Cash Out: 3 Sets Max Plank

TEAM WOD:

In teams of two, 30:00 minute AMRAP:

“Dissecting Kelly”
400 Meter Run (Row Weather)
30 Box Jumps 24″/18″
30 Wall Ball Shots 20/14

Alternate tasks, only one person working at tieme. example: Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters...

Friday Evening Class Schedule
5:00 PM, 6:00 PM, 7:00 PM


4 Sets:
Close Grip Bench Press x 5
Rest 30 seconds
Body Row x 10
Rest 90 seconds

5 Rounds - For Time:
Run 300 meters
20 MB Slams 20 / 14
15 Push Ups (Games)(Toes on 25# Plate)
10 MB Cleans 20 /14

On the push ups, if your knees touch the ground on way up, No Rep!

Thursday's Oly Lifting WOD

Clean & Jerk: 15:00 build to 1 RM

3 Sets: KettleBell Overhead Squats x 3

3 Sets: Snatch Grip Deadlift

3 Sets: Dumbbell Snatch 5 (L)(R)

4 Sets:
Clean Pulls x 3
Rest 60 seconds
TGU x 6 total
Rest 60 seconds

3 Sets:60 seconds ON 20 seconds OFF
Wall Ball 20 / 14
Power Clean 135 / 95
Box Jump 24 / 20
Knees 2 Elbows
Rest 1:00 between rounds

Volume (Goat) Training:

Pick a goat and complete 12 mins of volume training, where each minute on the minute a sustainable number of reps is conducted and attempted to be replicated every minute there after. The goal being by the end of the 15 mins the reps conducted have not dropped by 2 reps.

For more information check out the CrossFit Journal article Volume Training for “Goats” Brian Wilson

For Time:
30 HSPU
40 Pull Ups
50 KB Swings 55 / 35
60 Sit Ups
70 Burpees

Post score to BTWB & Check you time against 1,800+ CrossFitters

4 Sets: Push Press x 5 Rest 60 seconds
Toes 2 Bar x 10
Rest 60 seconds

For time:
Run 200 meters
21 Thrusters 95 / 65
50 Double Unders
Run 200 meters
15 Thrusters
50 Double Unders
Run 200 meters
9 Thrusters
50 Double Unders
Run 200 meters

4 Sets:
Box Squats x 5
Rest 60 seconds
Pull Ups (weighted) x 5
Rest 60 Seconds

Tabata This:
Row 4/Cal
Rest 1:00
Air Squats
Rest 1:00
Pull Ups
Rest 1:00
Push UP
Rest 1:00
Sit Ups
8 cycles of, 20 seconds work, 10 seconds rest,
Total lowest round for each cycle.

Warmup: Banded KB Swings 3 x 20

Wide Stance Box Squat
5-5-5-3-3-3 (working to lift well above your one rep max CrossFit Squat)

Banded Deadlift 135/75 + 140 lbs band tension
3 sets max reps with speed (10-15)
Conventional stance and Sumo stance

MetCon: For time
7 Banded bear crawl
7 Banded rope pull
4 Banded bear crawl
4 Banded rope pull

Cashout: 30s on/off max reps banded jumps!

Happy Birthday Lisa - Hope you enjoy your Day & WOD

In teams of two, with one partner running at all times, Complete as many rounds and reps as possible,
24:00 minute AMRAP:

300 meter plate run 45 / 25
12 Air Squats
9 Med Ball Slams 20 / 14
6 Burpees
3 CTB Pull Ups

Only on person can be working on 12-9-6-3, and only one partner may be running at time. Can't score reps unless partner has plate in hands and is moving towards the door.

It's Time for our second annual Cinco De Mayo PARTY!!! please join us for a “Metcon’s & Margaritas” this Friday Evening 6:00 & 7:00 PM Classes

Three Sets:
Reverse Lunge (front rack) x 12
Rest 60 seconds
Ring Dips x Max Reps
Rest 60 Seconds

5 Rounds for time:
7 Front Squat 135 / 95
11 Pull Ups
300 Meter Run

Run is out back door & down ally, right at Seminary, right at Lincoln & back through side door....

Five Sets:
Hang Snatch: 1 Power + 1 Squat Snatch
50%, 60%, 65%, 70%, 70%

Front Squats:
3 at 65%
2 at 75%
1 at 85%
1 at 95%
1 at 101%

Snatch Balance Tech Work
5 x 3 at 50%

Clean Pulls
3 x 2 @ 115%

8:00 AM Class is Canceled Today

LIFE BEGINS AT THE END OF YOUR COMFORT ZONE

When was the last time you really felt scared? Chances are it was the last time you broke free from a safe, repetitive process and went outside your comfort zone. Taking a chance and doing something new and different is a great act of courage, and a challenge worth taking to stretch your life to the max.

Your comfort zone is made up of the people, places, things, and habits that are familiar to you. Comfort zones may or may not be good, but since they exist in every area in our lives it’s important to ask the question: “is this comfort zone serving me and my goals?”

If you answer, “no”, to this question, it’s likely you are stuck in bad habits, and bad habits are made to be broken.

Breaking a bad habit requires change. True change is when behavior matches intentions and your thoughts and actions are aligned. If your intention is to get in shape and get healthy, you need to start thinking differently. And often, this is far easier said than done.

The first step is to get started. The best advice I can give you is: keep the horizon narrow to make this doable and sustainable. Researchers have found that new habits, practiced diligently, can be cemented in three weeks; that's how long it takes the brain to create fresh neural pathways that hardwire the new behavior. Experts will also tell you that in addition to the right attitude, you’ll need to have supportive people around you.

By design, CrossFit does not allow anyone to fall into a fitness or exercise comfort zone. In spite of our daily efforts to live according to a schedule and count on specific outcomes, life is unpredictable. At the foundation of CrossFit is the belief that real world fitness must be broad and not specialized, so the workouts are designed to maximize broad, inclusive fitness.

There is no question in my mind that the CrossFit method is the best way to achieve your fitness goals. And I am equally certain LPCF will offer you the support. But you’ve got to take the first step, and then at least 30 more days of steps to get you where you want to be.



Mobility & Foam Roll: 10:00  minutes

4 Sets:
4:00 minute running clock,
Row 500 meters then,
AMRAP
Double Unders

Rest 4:00 minutes

Name: Maxwell Jeffrey Mitchell

Nickname: Maximus, Maxmillion, Batman!

Where are you from? I am from Leawood, KS but since I have moved up here I tell people that im from Chicago, IL!

Occupation? Military Veteran turned Student at DePaul; I also fight crime at night in this really cool black costume!

Favorite movie: Cinderella Man

Favorite music or artist: At Crossfit its probably: Prodigy or any motivated BEAT! On the regular I do like OneRepublic/John Mayer/etc…

Favorite or current book: Moon walking with Einstein, such a good book!

Favorite food: Jerk Chicken…. But only in Jamaica!

Favorite quote: I figured that if I said it enough, I would convince the world that I really was the greatest. --Muhammad Ali

What is your fitness background? In high school I did a lot of heavy lifting being on the football team and then Track and Field! When it came to College and Military I ran a lot more trying to lean up. Also tried my hand at Bikram Yoga to, I was told of really hot girls doing it, but I didn’t look so hot falling all the time!

How long have you been CrossFitting? 54 days, 7 hours, 59 mins, and 55 seconds!

Why did you start? Because I was getting lazy and knew I wanted to get back into shape, so I love a good challenge and I wanted to try something very tough!

Favorite CrossFit Move? Back Squat, because Im good at the squat but this is a damn good challenge

Least favorite CrossFit Move? Freaking Bear Complex! I will master it one day!

Training or fitness goals? I want to become a lean mean fighting machine!

Tell us something we don’t know about you? You already know im this handsome, charming, awesome guy! Hold on im thinking…….. Okay well I like to mimic accents; I can do Australian, English, and Irish!

Press 5-5-5 Then,
Rest 90 seconds
Push Press 3-3-3

12:00 AMRAP
9 Burpee
7 Box Jumps 24 / 20
5 Shoulder 2 Overhead 135 / 95

Athlete of Month & Paleo Challenge (Female) Winner – Sarah Reed

Where are you from? Chester, WV – Home of the World’s Largest Teapot

Occupation?
HR Associate for a Marketing and Sales consulting firm

Favorite movie:
Can’t possibly choose just one movie, but a movie I love and have probably seen the most times is Elf.

Favorite Music?
I could listen to the Beatles everyday – my car radio is usually playing Oldies

Favorite or current book:
I really liked The Art of Racing in the Rain by Garth Stein. I’m currently reading Nicholas Sparks’ The Lucky One.

Favorite food:
Chips and salsa

Favorite quote:
I can hear my Dad voice every time it holds true, “Education costs money no matter how you get it.”
I also must mention a quote from my HS JV basketball coach, “Good better best, never let it rest, til your good is better and your better is best – John Webber.”

What is your fitness background?
Growing up I was pretty athletic, and played soccer and softball in high school. However, when I went to college and stopped playing sports, I never replaced that exercise with anything. After college, I’d have spurts of going to the gym, but never anything consistent. When I finally tried CrossFit, I found the athlete in me again.

How long have you been CrossFitting?
I started at LPCF in January 2011, so about a year and a half.

Why did you start?
My cousin is a certified CF trainer guy, and has been CrossFitting for several years, always trying to talk me into it. I’m not a fan of cardio, and I was always lost at the gym with little or no results. I finally couldn’t think of anymore excuses so I signed up. Now I look forward to going to work out and love all the results, both physically and mentally. (I realize I sound like an infomercial for CF, but it’s true!)

Favorite CrossFit Move?
Now that I can do them, I look forward to pull ups.

Least favorite CrossFit Move?
Push ups

Training or fitness goals?
Just keep getting better. I would like to be able to do all the moves (like handstand push-ups and muscle ups), and if I’m dreaming big – it would be cool if we had a team with a shot at going to Regionals someday.

Tell us something we don’t know about you?
Prepare yourself – I have an extreme love/obsession with anything Olympics. 92 days in counting! USA USA!

Five sets:
Strict Pull Ups x Max Reps
Rest 90 seconds
TGU x 6
Rest 90 seconds

Five rounds for time:
“Hartman”
20 Kettlebell Swings 55/35
7 Handstand Push-Ups
20 Air Squats
7 Toes to Bar

Before & After pictures from 5 week Paleo Challenge (Male) Winner - Brad Walker

Name: Brad Walker
Age: 27

Kids? Hubby? Pets? Do tell.
I am engaged to Christy Shipyor who introduced me to Lincoln Park CrossFit. Our wedding is in October 2012 and I am very excited. We  both live a very active and Paleo lifestyle. Living this way together makesit a lot easier as we help each make the right choices. My goal is to be as fit as I can before our wedding.

Favorite motivational phrase you like shouted at you while working out:
This is your workout! You put the time in! Make the most of it! “30 seconds left” also gets me going too. Anytime I get shouted out it motivates me.
More shouting!

Some of my favorite quotes!
Blood, Sweet, Pain: Repeat
I’m building a Machine!

Favorite music to work out to:
Eminem, P.O.D’s Here comes the boom, the Lincoln Park/Jay-Z songs, really anything upbeat and intense.

Funny things you do/think of during a WOD:
During a WOD in my head I am normally thinking something along the lines of “just work as hard as you can for 30 seconds” then when that ups I think “ just work as hard as you can for 30 seconds”. I try to trick myself into thinking I am almost done. Beside that I’m thinking at least I’m not doing burpies.

Member at LPCF since:
June 2011
What did you do pre-LPCF?
During and right after college I was very inactive and ate pizza and fast food all the time. As a result I gained 135 lbs. I was tired and sick a lot and decided to change my life. I started off just going to the gym and killing myself on the elliptical. Eventually I found Coretactix in Columbus, Ohio. They offered kickboxing with heavy bags mixed with medicine ball and Crossfit type drills. They had CrossFit too but I always thought I was too out of shape to do it. I got a new job in Indy and after a couple months decided to just find a CrossFit gym and do it. I was at CrossFit Caramel in Indianapolis for about 2 months. After moving to Chicago to be with Christy I joined LPCF after a week.

What do you do for work or enjoy doing when not CrossFitting and making Paleo food?
I am a Food Rheologist in global research and development at Kraft Foods. Basically I run lots of tests, collect and analyze a lot of data and help product developers make decisions with their projects. I listen to Paleo podcasts almost every day at work. Besides work and being obsessed with nutrition, I try to go to a lot of concerts. I77 went to the DMB caravan, One Republic, O.A.R and will see Coldplay in August.

Why do you CrossFit? How does Paleo fit in, in your opinion?

I CrossFit because it works and gives me great results. Paleo fits CrossFit perfectly. I am a big believer that low "cardio" high intensity training mixed with a Paleo diet, and adequate sleep (>8 hour blacked out room ) all while minimizing stress is the answer.

Paleo allows me to not take GERD and allergy medication. The stricter I am on my diet and the more I learn on how to apply it only brings along greater results. I am probably a lifer with Paleo.

Any advice for someone thinking about trying CrossFit or someone who has just started?
If you’re thinking about trying CrossFit, stop thinking about it and just go. Once you get there and start you will be very glad you did. If you just started just be consistent with your efforts. Do not expect overnight results just focus on being consistent with your training and overtime it will surprise you.

 

Injury Prevention, Injury Screenings & Consultations on Mobility
Monday, April 30th from 5:00 PM - 8:30 PM

On Monday, April 30th Michelle Kadish and Meg Robben, Physical Therapists and Lincoln Park CrossFit members, will be in house to conduct injury screenings, talk about injury prevention, and provide consultations on mobility. Kadish and Meg will be available from 5:00pm to 8:30pm. If you have an injury, PTs can evaluate the severity and provide guidance on how to pursue treatment; unfortunately under Illinois law PTs cannot treat without a prescription. Not injured and want to stay that way? Great. Come in and learn how, why, and what to stretch or come in and learn how to keep your self out of “the douche-bag-shoulder-position” and other translations of Kelly Starrett-isms. See you Monday!!!

Workout of Day (WOD)

Who doesn’t love intervals. Just about any CrossFit workout can become an interval WOD because at some point you’ll have to stop, slow down or break things up into manageable sets. However, with built in rest time you can, let it all out, go heavy, unbroken or go faster, because rest is on the way!

If you can't deadlift your bodyweight then, Deadlift 5-5-5-5-5 or >Bodyweight deadlift then, 1 Power Clean + 1 Hang Clean, 1-1-1-1-1 The Chief Max Rounds in 3 minutes of: 3 Power Cleans 135 / 95 6 Push Ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles, Post total rounds:

Lincoln Park CrossFit Strength Program meets on Sundays

Strength- The ability of the muscular unit, or combination of muscular units, to apply force.

Strength is one of the primary components of CrossFit and one that seemed to be on many athletes’ “to-do list” after the grueling 5 weeks of CrossFit Open Games workouts throughout February and March. Whether you are an aspiring CrossFit Games athlete or a CrossFitter working toward your first ‘Rx’ status WOD you are going to need to get stronger!

So let’s get stronger together!

I have put together a 5 week strength program that will focus around 4 primary movements: the deadlift, power clean, bench press, and of course the squat. Using variations of these movements and incorporating more advanced techniques will increase strength, speed, and stability is the major muscle groups used in CrossFit; the hips, back, chest, glutes, and shoulders.

These classes will be fast paced and intensity is a must. Some days rest will be limited to only 20 seconds between sets and you must be disciplined and stick to the plan. I expect athletes to come to the strength classes ready to check their ego at the door and work hard. Classes will meet Sundays at 11 AM.

The program and lifts I have designed are a culmination of several resources. Some of the information comes from the Westside Barbell’s Conjugate method of powerlifting designed by Louie Simmons; known around the world as an authority on powerlifting and athletic training. Other portions of the workouts come from The Juggernaut Method of strength and speed training which utilizes a lot of jump training, explosive lifts, and band work.

Finally, some of the techniques and perspectives come from my own experiences and personal influences. Throughout my years of athletic training I have used good and bad techniques, had good and bad coaching, and have tried varying techniques for the same lifts. I have not only read what works and what does not, I have experienced firsthand the successes and failures of various methods myself.

Strength training is a journey, one that I am very familiar with and eager to explore further and teach to Lincoln Park CrossFit’s athletes.

-Coach John Harvey

For Time:
Team 1,600 Meter Row
80 Wall Balls
80 MB Sit Ups
80 Box Jumps
80 Push Up (games)
80 Burpees
80 MB Slams

Team 1,600 Meter Row

Two person team, split rows 400 meters each,
Must alternate reps, figure out most efficient route,

5 Sets:
Clean & Jerk
Touch & Go x 3 reps

Increase weight each round, while not stoping or letting go of bar...

Fran – Who is Fran?
Fran is 21-15-9 rep rounds of 95 pound thrusters and pull-ups. Sounds so simple, but it can leave you rolling on the ground gasping for air in 3 minutes.

Anyone who has been doing CrossFit for any length of time has probably been introduced to Fran. You love her or you hate her, but you definitely know her, right?

To many CrossFitters, Fran is the benchmark of the benchmark WODs. CrossFit’s original benchmark WOD!!!,

What are “benchmark WODs” you ask? – Benchmark workouts are a way to  “test” our fitness. CrossFit is about data, measurable, observable and repeatable data.

That’s why we write your name and times on the board, and you should be recording them somewhere. A good place to track your numbers is Beyond the Whiteboard. It’s free for Lincoln Park CrossFit members.

From time to time you’lll see these named or benchmark WODs come up. When they do, we expect you to give it your all, like every other workout. With continued training of constantly varied functional movement at high intensity, your scores should improve the next time you do these benchmark workouts. MEASURABLE RESULTS

FRAN!!!
21-15-9
Thrusters 95 / 65
Pull Up

Post scores to comments or Beyond the WhiteBoard

Injury Prevention, Injury Screenings & Consultations on Mobility
Monday, April 30th from 5:00 PM - 8:30 PM

On Monday, April 30th Michelle Kadish and Meg Robben, Physical Therapists and Lincoln Park CrossFit members, will be in house to conduct injury screenings, talk about injury prevention, and provide consultations on mobility.

Kadish and Meg will be available from 5:00pm to 8:30pm. If you have an injury, PTs can evaluate the severity and provide guidance on how to pursue treatment; unfortunately under Illinois law PTs cannot treat without a prescription.

Not injured and want to stay that way? Great. Come in and learn how, why, and what to stretch or come in and learn how to keep your self out of "the douche-bag-shoulder-position" and other translations of Kelly Starrett-isms. See you Monday

Workout of Day (WOD)

Volume (Goat) Training:

Pick a goat and complete 12 mins of volume training, where each minute on the minute a sustainable number of reps is conducted and attempted to be replicated every minute there after. The goal being by the end of the 12mins the reps conducted have not dropped by 2 reps.

Oh Boy!
Tabata Double Unders
Rest 1 minute
Tabata Sit Up
Rest 1 minute
Tabata Jumping Air Squats
Rest 1 Minute
Tabata Burpe

The Tabata interval is 20 seconds of work followed by 10 seconds of rest until all 8 rounds are completed.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71