8:30 & 9:30 at Edgewater CrossFit
No class at LPCF 

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

MURPH | Partner MURPH
Saturday, May 25
8:30 & 9:30 AM
Edgewater CrossFit
Please sign up in advance on (MBO LPCF) (Zenplanner EWCF)

Holiday Schedule
No Class Saturday at LPCF
Mon 8:30 & 9:30 AM

Mikko winning ‘Jackie’ without a butterfly kip.

1) Turkish Get-Up 1-1-1-1-1 ea. arm. Rest 1:00

2) 4 sets (2 of each) :30 on/ 1:00 off. Max Push ups, Max Ring rows

3) Reverse Jackie For time:
30 Pull ups
50 Thruster 45#
1,000 meter row

1) 2 sets: @ 100% 1RM (Strict) Press, perform a max set of push presses, rest 2:00, perform a max set of push jerks. Rest 5:00. *During 5:00 rest, perform 10-15 batwings

2) 8 Rounds for time OR As Many Rounds As Possible without dropping the Kettlebells: 8 double kettle bell front squats + 25 meter farmers carry. Rx= 55/35

Reminder: Murph Day is this Saturday at Edgewater CrossFit! Waves will be run at 8:30 and 9:30. Sign up is now live online!

Memorial Day Schedule. Monday May 27th classes are ONLY at 8:30AM & 9:30AM

I have noticed an increase in the frequency of barbells being dropped without bumper plates on them. This has led to damaging one of the 35# bars and a 45# bar. This includes the stripping of bumper plates and the subsequent drop of the bar to the floor. Let’s all please try and do a better job of taking care of the equipment!

1) Overhead Squat 3-2-1-2-3-2-1 @ 85% 1RM Snatch.

2) 3 Sets @ Max Effort. Rest 4:00.
8-6-4-2
Deadlift 225/155
Box Jumps 24/20
* Deadlifts should be touch and go. This means that the weight feels medium. If it is too heavy where you have to drop the bar after each rep or form deterioration sets in, go lighter!!!

Important Updates
1) Saturday May 25th @ 8:30AM and 9:30AM Edgewater CrossFit will be hosting a Murph day! Bring a friend and stay after for BBQ & beverages. All LPCF members, friends, and family are invited!
2) Starting Monday, June 3rd the morning schedule is as follows: 5:00AM, 6:00AM, 7:00AM, and 9:00AM (M,W,F only). There will be a month probationary period to see if this relieves some of the crowd at 5:30AM.
3) Sunday rowing has been permanently moved to Edgewater CrossFit. Time is still 9:00AM.  

Workout:
1) 3 sets: 5 weighted Pull-ups + 5 strict bodyweight pull-ups. Rest 3:00. During rest accumulate ATLEAST 1:30 plank.

2) 3 Rounds on a 10:00 center. Perform 15 thrusters 95/65 + 500 meter row. Score total working time. (i.e. if it takes you 3:30 seconds to complete the work you have 6:30 rest) 

Congratulations to all those who finished the Tough Mudder!

1) Every Minute on the Minute for 10:00: 1 Clean and Jerk @ 80%

2) 800 meter run + (100 Push ups, 75 KB Swings 70/55, 50 toes to bar, 25 pistols ea. leg) + run 800
* Start and end with the run, everything in the parenthesis can be partitioned/ broken up anyway you like*

One of our new members, Kendall, works for the National MS Society and came across a great fundraising opportunity. Burpees for MS is a 100 day challenge where you will perform 100 burpees everyday (they can be broken up into multiple sets). Here are the links if you are interested in a great cause to raise money for Multiple Sclerosis.
 http://www.burpees4ms.com/
http://main.nationalmssociety.org/site/TR?team_id=344140&fr_id=20450&pg=team

Congratulations to Char and Patrick on the birth of Nolan Ryan Sauter!

Partner workout: 10 minutes at each station with 5 minutes to rest/ transition.

1a) 20 burpees
1b) AMRAP Pull Ups

2a) 20 Goblet squats (70/55)
2b) AMRAP Ab Mat Sit-Ups

3a) 200 Run
3b) AMRAP Sumo Deadlift High Pull (55/35)

*Total score will be calculated from the AMRAP portion. Once one partner has completed part ‘a’, you will switch roles.

1a) Floor Press: 10-10-10-10-10 
1b) Single arm bent-over Kettlebell row: 8-12 reps ea. side.

2) Core Circuit
a)1:00 max t2b + :30 left side plank + :30 right side plank+ 2:00 rest
b) 1:00 max l-sit (accumulate as much time as possible in that minute) + 1:00 max flutter kicks + 2:00 rest
c) 1:00 max ab wheel roll outs + 1:00 max abmat sit ups + 2:00 rest 
***After you have completed parts a,b, and c, repeat one more time***

3) 500 meter row for time @ maximum effort. 

1) Every Minute On The Minute for 15:00 perform 1 Power Snatch + 1 (high) Hang Snatch. The barbell should not be dropped after the power snatch.

2) 4 rounds: 2:30 on/ 2:30 rest. Run 200 meters with a medicine ball 20/14 + AMRAP Front Squats 95/65

The first 1:30 or so of the video shows Dimas power snatching (3 Olympic Golds + 1 Bronze). Notice the speed of the bar on the pull up and how quickly he changes direction to pull under it. Poor video quality but great commentary!

1) Tempo HBBS 3-3-3-3-3. :03 descent + :02 pause @ bottom. Full range of motion and adhering to the prescribed tempo is the focus, not how much weight you can squat for 3 repetitions! (i.e. this is not a 3RM day.) 3:00 rest between sets. During the rest, perform 2 Turkish Get-ups on ea. side. 

2) 3 rounds: 2:00 Max double unders + 1:00 max meters row + 6:00 rest. Score total double unders + meters.
-3 single jumps= 1 double but will not be considered Rx.
-The 1:00 row will be calculated on the rowing monitor, NOT the big clock. This way you will have a full minute to accumulate meters. Please transition quickly onto the rowers!
-We will calculate your meters from when the clock hits 1:00, NOT the extra meters that will roll over after the minute.
-6:00 rest may seem like a lot, but if you truly row 1:00 at 95-100% effort, the 6:00 should pass quickly! This rest period is a perfect time for active recovery (walking around gym) or mobility as long as it does not interfere with the folks doing double unders. 

Here is the eagerly awaited video from the 2004 Olympics. Matthew Pinsent (the stroke…ok the guy in the stern of the British boat) is going for his fourth consecutive Olympic gold medal. And Buddy Lee speaks for himself! 

Please continue to sign up for classes!!!

6 Sets:
1a) (Strict) Press: 3-5 Reps with :02 hold @ top
1b) Bent over row (w/ same weight as press): Max reps with :01 hold with bar in contact with your chest!

2) 15:00 AMRAP
-Run .25 (Around block through the ally)
-20 USSR KB Swings 70/55
-15 Wall Balls
-10 C2B
-10 Perfect Push Ups 

Congrats to one of or the most tenured LPCF member for the birth of Taylor Ann!!!

Strength
1) Deficit Reverse Barbell Lunges: 5-5-5-5-5 (ea. leg). Stand on a 45# plate with your stationary leg. Rest 2:00 b/t sets.

***During your rest period, practice L-Sits***

Conditioning
2a) 5 Rounds for time: 50 meter farmers carry with two Kettlebells 70/55 + 10 burpees
Rest 5:00
2b) 5 Rounds for time: 5 touch and go power cleans 135/95 + 10 toes-to-bar
 

Congratulations to Coach Sarah for passing her L1 CrossFit Certification! 

Workout: 100 repetitions of each movement total split 50/50 between partners partitioned any way you want! 
Box Jumps 24′
Jumping Pull ups
KettleBell swings (USSR) 55/35
Walking Lunge (50 total/ 25 ea. leg)
Knees to elbows
Push Press 45#
Sit Ups
Wall Balls 20/14
Burpees
Double Unders 

1) 1 1/4 Front Squats: 3-3-3-2-2-2. Between Sets take at least 2:00 rest and alternate between working on a pulling movement (Bat wings, ring rows, pull ups, muscle ups) and Hand-stand push ups. Please remember to avoid using the mirrors for hand stands!

2) 2 Mile run for time. The 2 mile course is from the front door of I.D. gym- Lincoln to Diversey. Diversey to Sheffield. Sheffield to Lincoln. Lincoln to Diversey. Diversey to Sheffield. Sheffield to Lincoln. Lincoln to Diversey. Diversey to SEMINARY. Seminary to Lincoln. Lincoln back to Lincoln Park CrossFit.

1) 15:00 to establish 1 RM clean and jerk OR 6X1 clean and jerk @ no more than 85% 1RM to work on technique.

2) 3 Rounds on each:
a) 5 Deadlifts @ 1.5X Bodyweight (Rx) + 400 meter run + 2:00 Rest
b) 5 Push press/ jerk @ .75X Bodyweight (Rx) + 400 meter row+ 2:00 Rest

3) 4 sets: 4-6 Ab-Wheel Rollouts + 1:00-2:00 Side plank

1)5 sets of a Snatch complex: 1 Snatch pull, 1 Power snatch, 1 Snatch. Rest 2:00
-All reps should be performed in a row but take time (a couple seconds) between reps to reset your starting position.

2) 10X 100 meter sprints. Walk or jog back.
-These will be performed in the ally. The ally is gravely and has pot holes so safety, like always, is the #1 priority. This mean that we will run in a single file line respecting the right hand rule with at least a :10 staggered start between individuals. Please be wary of the potholes that are back there. Also, the acceleration and deceleration should be GRADUAL. We are not football players on turf with cleats! The coach will be starting each indivudal to ensure  enough margin between people. If you are hurt or do not feel comfortable running back there, rowing can be used as a substitute (10X100 meter row with 1:00 rest.)

3) 10!1 T2B + 1!10 KB Renegade Rows (ea. Arm)
-(ie 10 t2B, 1 KB RR, 9 T2B, 2 KB RR, 8 T2B, 3 KB RR…etc)

Tonight we have Rob Stanley (CrossFitter) from Rush Orthopedics
coming in to gather data on our sport 

PLEASE TAKE THE TIME TO TALK WITH HIM

Purpose of this study: to determine the incidence of musculoskeletal injury sustained in CrossFit and compare it to other popular sports (control groups) (soccer, basketball, baseball, football, hockey) with historical, published injury incidence rates. Further, CrossFit claims, and anecdotally the authors have observed, that CrossFit athletes are fitter and healthier. This, in turn, quantitatively can be measured overall (general mental and physical health, and sports activity levels) and individually by joints and body parts (spine, shoulder, hip, knee). Therefore, the second purpose is to compare the general physical and mental health of CrossFit athletes to that of an age-, gender-, and BMI-matched control group via validated questionnaires.

1) 6 Sets:
a) :30 max strict pull ups
b) :30 max KB seesaw press
Rest 2:00

2) 20:00 Partner AMRAP
1 partner will row 600 meters while the other runs 600 meters (around the block) Score will be the total meters you and your partner complete. (If time expires into a partial round, we will take the total meters for that last row and multiply it by 2 assuming the runner is even with the rower). Any rest will come from finishing before your partner.

This video is from the 2000 Olympics. Things get interesting at the 5:50 mark when the French think they have 250 meters to go but are mistaken and actually have 750 meters to go.

1) HBBS 1-10-1-20-1-30. All single reps should be performed @ 90+% 1RM and the weight for the 10,20, and 30 sets should descend. Rest will be 2:00 between sets.

2) 10 sets:
a) :10 – :20 seconds  L-Sit (70# KB’s or box or paralettes)
b) 3-6 Chin-ups (underhand supinated grip)

3) “Helen” 3 Rounds for time:
Run 400 meters
21 KB swings (Overhead) 55/35
12 Pull ups

This week will be running themed! Everyday we will incorporate a run into the conditioning part of the workout! Please continue to sign up for classes online or at the front desk. Also, when the workout is over, please put all equipment away (bands, jump ropes, weights in the proper stack etc…) and wipe down anything you touched with a gym wipe. We will not be doing wall walks, handstands, and handstand push ups on any wall that has a mirror on it from here on out. We are working on switching out most of the existing mirrors with whiteboards. Please do not drop barbells that are not loaded with bumper plates or have iron plates on them. If they are unloaded, place them down gently!

Part 1) 20:00 Partner AMRAP:
While partner A is holding a kettlebell 55#/35# with a locked out arm overhead, partner B is doing….
10 pullups
10 HR push ups
10 situps
10 burpees
*If at anytime, the KB is put down or the elbow is not locked out, both partners MUST perform 15 bodyweight squats!!!

Part 2)
10:00 partner row. One person working at a time, switching anytime you want. Add total Cals accumulated to total reps in part one for your total score. 

15:00 will be dedicated to each of the following with 5:00 rest between:

1) Row 250, 25 burpees, row 250, 25 wall balls, row 250, 25 burpees, row 250, 25 wall balls, row 250.

2) 5 Turkish get-ups on ea. arm + :10 pull up hold (chin above bar). This is not an AMRAP, work through it with quality reps! If :10 is too easy, add weight!

3)Coaches choice cash-out 

If you’re having trouble with high bridge sit through on your T.G.U.
Here’s another option….  

Name:  Matt Ellis

Nickname:  

Where are you from?  grew up in Maryland, went to college at the University of Florida, and have lived in Washington DC, Philadelphia, and now Chicago for the past 18 months.

Occupation?  Investment advisory services

Favorite movie:  Karate Kid (Mr. Miyagi 1980’s version, Sweep the Leg)

Favorite music or artist: Any Live Dave Matthews Band show, Linkin Park, House music.   

Favorite or current book: The Power of Now by Eckhart Tolle

Favorite food:  I used to call a good NY style pizza my favorite food but in the past 9 months since joining LPCF I can count on one hand the number of times I’ve eaten pizza.  Working out like we do really caused me to evaluate my diet and change a lot of things, especially after finding Pukie in the alley a bunch of times early on.  Once I changed my diet I started to see real gains.  Basically a high protein diet where I look to control carbs, no sugar, a lot of fruit and green vegetables.  I learned quickly with Crossfit that you simply can’t outwork a poor diet, it’s been transformative in that aspect. 

Favorite quote: my high school yearbook quote still stands and will always be the way I try to live my life, in all aspects:  “If you follow the crowd you will never be followed by a crowd”.  To me it says be different, think different, lead the way forward, if you do what you’ve always done you’ll keep getting the same results.  Kind of like the definition of insanity and we know what that is. 

What is your fitness background? I was always an athlete growing up as a kid, baseball was my primary passion as a kid, I also played football and have always loved being active and fit.  In college in Florida  we used to hit the gym 2x a day sometimes and really push each other.  Life happens after college trying to build a career, family, and everything else, and I found myself at 33 in a physical rut, in a place where I was uninspired by anything to do with sport or fitness.  9 months later after joining LPCF I can confidently say I’m in the best shape since I was 21 years old and that feels really good.  I am also inspired by the people I see everyday at the Box, they push me beyond anything I could do on my own.  The coaches, the friends I’ve made, it all just works together. 

Sport or activity that you are training for, if any?  We formed a team for ToughMudder Chicago in May, we’ve been pushing ourselves to achieve a level of peak fitness beyond what we could do as individuals on our own.  It’s been very satisfying to see the team come together and push each other, we have fun, and can’t wait for May 18 at Seneca Hunt Club, it’s going to be blast .

How long have you been CrossFitting?  Started in Aug ’12, so about 9 months.   

How have you seen yourself change – mentally or physically – since being a part of LPCF?  Physically I’m at a level of fitness I haven’t seen since I was in school, it feels good to feel strong.  Mentally I’m more confident and secure than I think I have ever been.  CrossFit has impacted every aspect of my life, without question.  I talk about it all the time and I think people think I am crazy, and that’s totally fine by me.    

 What is your least favorite CrossFit Move?  Burpees, Snatch, OHS

What is your most favorite CrossFit move?  C2B, KB work, Deadlifts, C&J

Is there any particular WOD that you can remember is your favorite?  No I hate them all and that’s the point!  Once I learned to embrace the pain and struggle and push to new personal levels mentally in the middle of a WOD, I learned that personally I can push through anything and come out stronger on the other side.  That’s what I love and am addicted to.  Addicted to the pain, the brutality of the wod in the middle of it when you feel like you can’t go on.  That’s the power of CrossFit in the communal environment that I feel lucky to have found out how to tap into on a personal introspective level. 

What are some of your goals that you have for yourself in the next year? Achievements:  In the next year I should be able to backsquat 315, a friend at DogTown CrossFit in LA said once you hit the 300 club things get interesting strength wise, so that’s my goal, my PR now is 275 so it’s not that far off.  Aside from that I don’t have any benchmark WOD targets, I just want to keep progressing and learning more theory and science into what we do.   The more I learn the more interesting this thing gets, there’s a lot to it the casual observer won’t understand and I get that, and that’s fine.  I really want to take it up a notch though and start to compete with the best athletes in the gym.  Competition drives me, in a healthy and fun way.  We have fun pushing each other. 

I am passionate about: My family, I have a beautiful wife and 2 year old daughter who I can’t be more impressed with.  She is the reason why I push myself so hard, I want to be her inspiration as she grows up. 

What is something that others may not know about you?  I’m terrified of snakes, no joke, phobia style. 

1) 6 sets of… 2 cleans + 1 Jerk. The jerk can be performed on either the first or second clean. Split, push, and power jerks are all acceptable. Build up in weight but only to 70-80% 1RM to keep the speed on the squat portion of the clean and to ensure a locked-out arms with the jerk.

2) 2 rounds of each couplet working 2:00 followed by 2:00 rest.
a) 100 meter farmers carry (halfway down ally with two kettlebells and back) 70/55 + AMRAP Pushups (Not H.R. but perfect technique!!!)
b) AMRAP ground-to-overhead 135/95. Options are snatch or clean and jerk. Any variation of the clean is acceptable. 

3) Core- 3 max L-sit attempts followed by 6-10 strict T2B. 

4 sets:
1) Press: 6-8 reps immediately followed by 8-10 bent over rows with the same weight

2) Double Tabata: 4 Rounds of :40 on/ :20 off of each movement consecutive. After the last round, take 2:00 rest to transition to the next movement.
-Double Unders
-Ab-Mat Sit-ups
- Russian KB swings 70/55
-Box jumps w/ step down
Score total reps. 

1) 5 Sets: 1 Power Snatch + 2 Overhead Squats; Build to a challenging weight

2a) 4 Sets: 3 weighted pull ups or 2-4 continuous muscle ups (strict if possible) or 3 :05 negatives.
2b) 8-12 double kettlebell jerks

3) Running Fran 3 Rounds: 3:00 on/ 3:00 rest
Run 200 meters followed by AMRepsAP: 5 thrusters 95/65 + 5 C2B pull ups
 

1) HBBS 1-1-1-1-1-1 All reps performed at 85-95% 1RM with a spotter!

2) 2 rounds: 4:00 on/ 2:00 rest of continuous turkish get-ups alternating arms.

3) 8 Cycles: Tabata Air Squats 20 seconds work | 10 seconds rest

4) 1000 meter row for time. 

Please remember to sign up for class! If you are feeling good and want to try a 1RM HBBS feel free to on the last rep. All working sets for the squat should be a struggle.

Only one partner working at a time splitting work evenly
100 Wall Balls 20/14
200 Meter run carrying a 45 or 25lb plate (each partner runs 200 meters)
100 no-pushup burpees (sprawls)
200 meter run carrying plate
100 mountain climbers (per leg)
200 Meter run carrying plate
100 Ball Slams
200 Meter run carrying plate
100 sit ups 

1) Snatch Pulls 2-2-2-2-2. Each set should be performed at 85-102% 1RM Snatch (or Power snatch if it is more than your snatch)

2) 20:00 Partner Face-Off AMRAP
a) 100 meter double KB Farmers Carry 55/35# (i.e. each person holds 2 kettlebells and goes halfway down the alley and back)
b) AMRAP 15 Ball Slams 20#, 10 Box Jumps w/ step down 20 inch box, 5 h.r. burpees 

For part 2, partner “a” determines the time partner “b” has to accumulate the reps. For each round after round 1 of part “b” pick up where you left off. Score total reps.

1a) Clean grip Deadlift 3-3-3-3-3
1b) Kettlebell Floor Press: Max reps 55/35

2) Fran
21-15-9: Thrusters 95/65 &  Pull Ups

Lincoln Park and Edgewater CrossFitters:
Join or Upgrade to Unlimited Today!

With the opening of our second locations there are more reasons than ever to join or upgrade your membership to unlimited: 

• Unlimited visits to both Lincoln Park CrossFit and the new 4,600 sq ft Edgewater Crossfit
   
• Choose between two different WODs everyday! each location will have its own unique programming
   
• Use equipment unavailable at Lincoln Park CrossFit at our Edgewater location, including:
                                  ○ Climbing Ropes      ○ Tire Flips     ○ Prowlers     ○ GHD’s
                                  ○ 900 Sq Ft of Astro turf for all kids of innovative WODs
   
• Open Gym access at both Lincoln Park and Edgewater
   
• Have  access to all the great classes at ID Gym such as: 
         ○ Spinning      ○ Yoga including Fly Yoga!   ○ Kettelbells ○ Tabata Circuit   ○ Kickboxing                       
         ○ Treadmill Bootcamps ○ The Caveman Workout ○ Rowing Bootcamp and more…   
   
• Join in our Saturday partner WOD’s  at either location… or both!
   
• Have access to Games training on Sundays leading up to the CrossFit Open
   
• Join us for Beach WODs in the summer

 And Most Importantly:

• The awesome body and increased athletic performance that comes with getting your butt to the gym more than three days a week!!  
  The choice is clear CrossFitters! Become an unlimited member today for just $199/month and join your friends and coaches in enjoying all these amazing extras. Can’t wait to see you all there!

LPCF CrossFitters | Spread Your Wings
Reminder you have Free access to Edgewater CrossFit (30 Days)
located  just a hop, skip & a jump away
5630 N Broadway ST 
Attend Class Today!!! 

1a) Push Press 2-2-2-2-2-2 w/ :03 hold at top (If you fail, push jerk)
1b) 6-10 Ring Rows

2) EMOTM for 24:00 alternating between:
8-12 Wall Balls 20/14
3-5 Cleans (You choose the weight but feel free to start with a lighter weight and increase it throughout the sets)