There will be no Olympic Lifting class this Sunday.

1a) Barbell Good Mornings: 5 sets of 8 reps. Build in weight.
1b) Max towel Pull ups or 5 :03 negatives 

2) 5 rounds of 1:30 on/ 1:30 off. AMRAP: 10 Hang Power Cleans  RX=165/ 115 + 10 burpees
L1= 135/95
L2= 95/75 

There will be rowing class this Sunday led by Coach Harvey but NO Olympic lifting class as all the coaches will be competing/ watching the Garage Games!

4 sets:
1a) Close grip floor press- Max reps @ 135/95
1b) 8-12 double kettlebell bent over rows

2) 13:00 AMRAP: 100 meter single arm KB waiters walk switching arms halfway + 20 jumping lunges (10 ea. leg) + 20 abmat situps 

Hey Fellow CrossFitters:

Yesterday Casey McMillin from Paleo Prime Foods was in giving out samples of his Paleo treats –
His contact information is as follows:
Casey McMillin
312-659-6596
paleoprimefoods.com
https://www.facebook.com/paleoprimefoods

In case you missed him or his story:

“Before I get into telling you about Paleo Prime, Let me start with a little about myself, why I eat Paleo and why I am making it my career to promote this lifestyle. Fixing my diet and my approach to fitness changed my life. I say “fixed” because what I was doing was ineffective and then it became effective. 

Two and a half years ago I was getting tired of working out to not be fat, I was tired of not ever seeing results from my efforts and was tired of dieting attempts based on calorie restriction. I was (still am) a junk food lover but finally concluded that the approach of out-exercising bad diet habits was an exhausting, losing battle. Realizing that what I was doing was ineffective, I started searching for a better way. I found Crossfit and the Paleo diet right around the same time and things changed. One parallel I draw between Crossfit and Paleo is efficacy. I found dramatic improvements in athletic performance doing CrossFit, while finding weight loss, energy and a general good feeling by eating Paleo. I was able to think about working out in terms of specific goals: getting faster, stronger and more skilled. To me, those reasons are so much more motivating to get to the gym than a need to work off calories. For me, eating paleo is not a diet but rather a way of eating that I know to be healthy and sustainable. 

The idea for Paleo Prime came from the lack of good paleo packaged food options combined with a pre-existing desire to get involved with Paleo and Crossfit. I was already making Paleo snacks to share with friends and saw an opportunity to develop them into products that can be packaged. They are designed to stand out as “different from the rest” because of their taste, and use of simple high quality ingredients. 

I am extremely excited to share these products with the crossfit and fitness communities. Paleo Prime started with three amazing Paleo snacks that launched in May online at paleoprimefoods.com and at various local retail locations. These three have met strict criteria for tasting great and using simple high quality ingredients. Here is the lineup:

1. Paleo Prime Bar – Cacao Protein: The Prime bar is super-packed with nutrients and is perfect for pre or post workout fuel. A 2.5 oz bar has 15 grams of protein (from egg white protein), Omega-3’s from flaxseed, fat from coconut oil and plenty of potassium from dates, sunflower seeds and coconut. 100% cacao and dried blueberry are high in antioxidants. Not only will you enjoy eating this bar, you will be getting the perfect amounts of what you need to perform your best.

2. Paleo Prime Granola – Berry Crunch: A delicious Paleo granola that bursts with flavor simply because of the ingredients are so good! Berry crunch is packed with dried berries, nuts and seeds all lightly toasted with flavors of honey, vanilla and cinnamon This is the perfect on the go or between meals snack that is strictly Paleo. Beware, it is hard to stop eating it once you start!

3. Paleo Prime Cookie – Vanilla Blueberry: A uniquely delicious Paleo treat. Flavors of almond, blueberry, vanilla and honey. So simple, yet rich and indulgent.

I hope you take the opportunity to try eating Paleo and to try these products. I am dedicated to making the best of whatever I put my name on and would love to hear any feedback you may have. I look forward to being a part of your Paleo journey!”

Casey McMillin

1) Tempo Front Squats 5-5-5-5-5. :03 Descent, :02 Pause. Rest 2:00. Practice KB press & Bottoms up press during rest.

2) For time: 100 Double Unders +1 Mile run + 100 Double Unders

There will be  3:00 cap on ea. set of 100 Double Unders. Get as many as you can if you cannot get 100! There will be a map of the run course on the whiteboard. 

At Edgewwater CrossFit Today 

 9:00 AM | CrewFit
This is a team challenge with a distance row for each participant. But if you think you’ll just stand by and cheer on your teammates, think again. While your teammates are rowing, you’ll be doing burpees, working with kettlebells or jumping rope. Everyone keeps working until the rowers hit their goal. Talk about motivation!

10:00 AM | Olympic Weightlifting
Our Sunday program focuses on the three contested Olympic lifts: the snatch, the clean and the jerk.

We place a heavy emphasis on Olympic Weightlifting due to the sport’s unique ability to develop an athlete’s explosive power, control of external objects, and mastery of critical motor recruitment patterns. Even mainstream fitness magazines are starting to acknowledge that swiss ball crunches are on the way out and full-body weightlifting is the preferred way to get in shape.

We start at the very beginning with the fundamentals and move from there. More advanced athletes will move up in weight faster, while novice lifters will stay with light weight and work on their form

Please remember to put your equipment away, wipe down anything you touched with a gym wipe, and the only time we drop barbells are when there are bumper plates on both sides! We are investing in new equipment to make LPCF better than ever!

Upcoming Events:
Garage Games at Atlas: June 22nd & 23rd. Come out and support your fellow members who are competing!
Rowing on the water: June 2nd. Email swallen@lincolnparkcrossfit.com for more information 
New Class- Olympic Lifting at Edgewater CrossFit. Starting THIS Sunday at 10:00AM. We will be testing your max lifts! 

1) You and a partner will split the reps evenly and run together. You may not start doing reps until BOTH members are back from the run!
50 Power Cleans 95/65
50 Shoulder to Overhead 95/65
50 Box Jumps 24/20
Run around the big block (Ally to Diversey to Sheffield to Lincoln to back door of gym) 
40 Power Cleans
40 Shoulder to Overhead 
40 Box Jumps
Run
30 Power Cleans
30 Shoulder to Overhead
30 Box Jumps
Run 

1) :45 on/ 1:15 off. 6 Rounds (3 of ea. movement) alternating between
Push ups
Strict Pull ups 
*Accumulate as many reps as possible

2) For time: 21-15-9
Deadlift 225/ 155
Wall Ball
Knees to Elbow 

1a) Turkish Get-Up 2-2-1-1-1. Build to a challenging weight 
1b) Kettlebell Windmills. 4 ea. side

2) Kettlebell Complex. 4 rounds 3:00 on/ 3:00 off
-Double KB clean +  front squat + jerk + Renegade row 

-Please remember there is no longer a 7:00AM class.
-Olympic lifting class at Edgewater CrossFit starting this Sunday at 10:00AM! 
-On the water rowing expereince June 22nd. Email swallen@lincolnparkcrossfit.com for more information   

IMPORTANT ANNOUNCEMENTS
1) 7AM Class is cancelled effective immediately
2) There will be a 10:00AM Olympic lifting class at Edgewater immediately following 9:00AM rowing 
3) Saturday June 22nd is a learn to row day on the water. Email swollen@lincolnparkcrossfit.com for details 

1) Row 2,000 Meters for time

2) Midline Circuit (Rest 1:00 between sets)
a) 1:00 to accumulate max time L-Sit + 10 abwheel rollouts + 40 hollow rocks
b) 50 T2b in least amount of sets possible
c) Repeat part “a”
d) 8 rounds :20 on/ :10 off ab mat sit ups  

 Great video of the USA women extending their dynasty.

1) Every Minute on the Minute for 20:00: 
Odd= 1-2 snatches @ ~80% 1RM 
Even= 3-5 L- Pull ups (Substitute with L-Negatives)

2) 3 Rounds for time:  5 Touch-and go Power Snatches 115/75 + 7 Ring dips (If you cannot perform a strict ring dip substitute with 10 Pushups) + 400 meter run. 

1) 20:00 to establish 1RM HBBS 

2) 7:00 AMRAP Hand Release Plate Burpees (Jump on top of 45# plate)

Notice his hand and elbow position. This close grip helps keep all the muscles in the upper back tight during the ascent.

The weather is suppose to be nice tomorrow so we are heading to Wrightwood Park for CF Endurance tomorrow morning (9-10am). Wrightwood Park is located on Wrightwood between Southport and Ashland. They have a nice little track there.

Skill:
Partner Band Drill
and
20 yard Sprints

Met Con:
Every 5 Minutes for 6 Rounds:
Sprint 200 m (for time)
Run 400m for remainder of 5 minutes.

1a) Floor Press: 5 sets of 3 reps + 4-8 clapping pushups immediately after
1b) Max Ring Rows

2) 20:00 AMRAP
100 meter Farmers Carry 70/55
50 Double Unders
25 Ball Slams 

Event Announcement! 
On Saturday June 22nd at 7:00AM and 8:30AM LPCF and EWCF is having a learn to row (on the water) day where all donations go towards a great organization. It is the Chicago Training Center and their mission is to bring rowing and athletics to Chicago’s underserved youth population. There are eight total spots available. Four at 7:00 and four at 8:30. If you are interested, please email swallen@lincolnparkcrossfit.com with what time you want and how much $ you are willing to contribute. The top four donors will win seats. We will be rowing in an eight shell (8 rowers + 1 coxswain). There will be four experienced rowers to make sure the boat is balanced and does not flip. This will make the experience more authentic and decrease the chance of swimming in the Chicago River. CrossFit is ALL about trying new sports and expanding your horizons. This is a great oppurtunity to do that and contribute to an awesome cause!!!

-Scott

1) 6 Sets: 1 Power clean + 2 hang cleans. Build to a challenging without dropping the bar.

2) 3 Rounds. 2:00 on/4:00 rest.
5 Ground to Overhead 165/105 + Row AMMetersAP in remaining time. 

I like these two videos because they both go against conventional wisdom when it comes to athletic success.

-Holly Mangold in the first video represented the U.S. in Olympic lifting in London.
-South Africa is not a rowing powerhouse and not a favorite going into the final but win the gold medal and in the process defeat the most sucessful lightweight rower ever who is in Denmark’s boat (3rd place). It also demonstrates that every inch (or centimeter) matters! 

1) EMOTM for 10:00 2-3 Hang Snatches @ 60-70% 1RM Snatch (unlike the video, we will be standing up all the way with the bar!)

2) Double Tabata: 4 rounds of :40 on/ :20 rest w/ 1:00 between stations
Handstand Push ups (Rx= 2 25# plates & an abmat) Scale accordingly!
Alternating Pistols
Toes to bar
Kettlebell snatches alternating 55/35 (scale w/ dumbbells)

For the hang snatch, the focus needs to be on the 3rd pull, that is, the pull under the bar. If you lack the flexibility to receive the bar below 90 degrees, try and hold that bottom position and pull yourself a little further down. Flexibility is a work in progress!

1) Push Press 3-3-3-2-2-2. Hold top for :03
Rest for 2:00. During rest do 10-15 batwings

2) 3 Rounds for time:
30 Wall Balls
15 C2B Pull ups
Run 200 meters 

Congrats, you have been chosen as the Lincoln Park Athlete of the Month!

 Name:  Tiffani Darling

 Nickname:   Tee or Teavis to close friends

 Where are you from? Grew up in Williamston, MI and went to Olivet College for under-grad. Moved to South Bend, IN for 8 years and did my graduate work in non-profit administration at the University of Notre Dame. Moved to Chicago in fall 2010.

 Occupation? Manager of Patient Experience at Northwestern Memorial Hospital

 Favorite movie: Forrest Gump, Tommy Boy, Independence Day, Dazed and Confused, House on Haunted Hill, and Resident Evil (first one only)

 Favorite music or artist: I love almost all music- but my favorite is hip-hop, 90’s alternative, and dance. Fav artists are Nas, Jay-Z, Kayne, RHCP and STP.

 Favorite or current book: Anything by David Sedaris, Gone with the Wind, and “Outliers” by Malcolm Gladwell.

 Favorite food: Mexican, and my mom’s cream cheese chicken and green bean casserole.

 Favorite quote: “We must all hang together or, most assuredly, we shall all hang separately.”  Ben Franklin

 What is your fitness background? I ran track and played basketball in high school, then I played basketball, ran track and cross-country, and soccer in college. After college I started doing more long distance running and marathons.

 Sport or activity that you are training for, if any? Training for the cross fit Garage Games in June with a few of my LPCF teammates- super pumped!! I’m also doing a local trail race series and a couple half marathons throughout the summer.

 How long have you been CrossFitting? Just over 7 months.

 How have you seen yourself change – mentally or physically – since being a part of LPCF?  Physically, I have increased my upper and lower body strength a ton, and have also improved my core and flexibility. Mentally, I have been challenged in ways I could never imagine (even after running marathons). I really enjoy and look forward to the team environment and camaraderie that makes cross fitting so enjoyable and addictive! It’s never easy but the great people help push you and it’s very rewarding.

 What is your least favorite CrossFit Move? Snatch and overhead squats

 What is your most favorite CrossFit move? Wall balls, ball slams, push press, and HBBS

 Is there any particular WOD that you can remember is your favorite? My favorites are usually the longer, Saturday partner workouts. I like the ones that split the reps between you and your partner and/or move from station to station. It’s fun and always seems to fly by. I also like any WOD with running in it. 

 What are some of your goals that you have for yourself in the next year? There are still some pretty basic things I want to accomplish in my first year- specifically doing a strict pull up and strict TTB. I also have a goal to be able to go RX on a full week’s worth of WODs. I want to eventually run another marathon and see how much my time can benefit from the increased strength and endurance I have now. And finally, I want to kick butt at the Garage Games and also participate in another LPCF Throwdown.

 I am passionate about: I am extremely grateful and lucky to be blessed with a wonderful partner and a loving family. I believe that happiness is achieved by caring for and about other people and giving back by being kind. I am very passionate about the Detroit Tigers, Lions, Michigan State Spartans, and Notre Dame Fighting Irish!

 What is something that others may not know about you? I can free style rap about any topic, and dominate in Beverly Hills 90210 trivia. 

Schedule for tomorrow is the following:
Regular Classes-5:00AM, 6:00AM, 7:00AM, 9:00AM, 4:00PM, 5:00PM, 6:00PM, 7:00PM

1a) Deadlift: 5-5-5-5-5 w/ :03 descent. Perfect posture on the way down!
1b) Ring dips: 8-12 strict reps or :02 hold + :03 descent 

2) 4 Rounds of 2:00 on/ 2:00 off AMRAP 3 Deadlifts 275/185 + 6 H.R. Burpees

Endurance Workout (5-5:45Pm ONLY with coach David)
1a) 500 Meter row for time @ 100%
1b) 1 mile recovery run

2) 3 Rounds for time: 400 meter row + 400 meter run
 

31:00 Partner AMRAP:
Partner A:
8 Thrusters 155/105
6 Rope Climbs- We will substitute 12  Pull ups and 12 toes to bar alternating between the two.
11 Box Jumps 30/24 

Partner B:
400 meter run with medicine ball 20/14

*Partner A will do AMRAP while Partner B is running. Then they will switch for the duration of 31:00 

The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community.

CrossFit Games regionals are this weekend at Navy Pier. Go check it out!

1) 15:00 Goat Training. This is time dedicated to working on a skill or aspect of CrossFit that you are weaker at. This could include gymnastic movements (pull ups, push ups, hand stand push ups, toes to bar, pistols, etc), Olympic lifting (snatch, clean, split jerk), jump roping, or mobility. The intention is to focus on perfect technique which means only performing 2-4 repetitions every minute. Fatigue to the point of technique deterioration is not part of goat training!

2) 4 Rounds for time: 400 meter run + 20 Ball slams 20# ONLY + 15 KB swings 70/55# + 10 Burpee box jumps w/ step down 24/20.

Reminder: Starting next week there is a new schedule with the addition of endurance classes and a gymnastics class! Please check the white board and remember all classes (with the exception of evening foundations will be starting on the hour!)

IMPORTANT ANNOUNCEMENTS

Starting Monday June 3rd
 schedule changes.
A.M. Classes: 5:00 AM, 6:00 AM, 7:00 AM. (9:00 AM M-W-F will not be affected)
P.M. Classes: 4:00 PM, 5:00 PM, 6:00 PM, 7:00 PM (No 7:00 PM class Friday)
Saturday Classes: 8:00 AM, 9:00 AM, 10:00 AM

Mon and Tues there will be an Endurance biased class led by Coach David at 5:00 PM-5:45 PM.
There will also be an Endurance class Saturday at 9:00 AM. More information below!

-Tuesday from 8:00 PM  -  9:00 PM there will be a gymnastics biased session!

“To improve is to change; to be perfect is to change often.” -Winston Churchill
 

WOD (Workout Of Day)

1) Snatch: 2-2-2-2-2. Build to a tough double.

2) Power clean + jerk: 2-2-1-1-1. Build to a tough single

3) Snatch grip RDL: 4 X 8 @ a moderate weight

4) Row 500, rest 1:30, Row 500. Score total time rowing (1,00 meters) 

Attention LPCF members! Starting Monday June 3^rd we will be introducing two new classes. On Monday and Tuesday nights from 5-6pm and Saturday mornings from 9-10am there will be a CrossFit Endurance Class. On Tuesday nights from 8-9pm there will be a CrossFit Gymnastics class.

The CrossFit model already prepares athletes for long distance races but in light of the growing popularity of races like tough mudders, urbanatholons, 10ks, marathons, triathlons, and other long distance races we are going to offer three classes a week that are designed to intentionally prepare the athletes body for long distance races.

CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. In order to tap into this endurance sports potential we will focus on running, rowing, biking, and even swimming. The class will initially meet at LPCF  but in the near future we will meet off campus at a track close to the gym, the lakefront, or even a gym that has a pool we can utilize.

Starting Tuesday June 4 we will be offering a CrossFit Gymnastics class that meets from 8:00 PM – 9:00 PM. The goal of this class is not to turn you into an artistic gymnast or a ninja but to help improve the essential body weight movements of cross fit. In order to help you become a better athlete and human being who knows how to move properly the class will focus on the skill, strength, and functionality of gymnastics movements. I hope the class will be challenging, fun/playful, and offer a really great workout!

About a month ago we had folks put up their goals on the white board at LPCF. Many of the goals seem to involve improving the gymnastics elements and movements associated with CrossFit (i.e. handstand push ups, pull ups, muscle ups, etc). Hopefully, this gymnastics class will help people crush these goals! 

-Coach David

1) Tempo HBBS: :02 Descent + :00 pause @ bottom. 5-5-4-4-3-3. Rest 2:00. During rest work mobility (stretch, foam roll, etc)

2)3 sets: :30 work/ 1:00 rest. Max Effort each set.
a. Push ups. Perfect form as always!
b. KB Renegade rows
c. T2B
d. Reverse overhead lunge 45/25 
e. 2:00 rest 

Accelerated Rehabilitation Center
Injury Screen 
Tues, May 28
5:00 PM – 7:00 PM 

If there’s something that hasn’t felt quite right…
please stop in for free evaluation tomorrow. 

1) 10:00: Accumulate 40 Handstand Push ups. Every time you break, perform 3-5 chin ups.

2) 10:00 for each of the following parts; remaining time is rest.
a) Row max meters in 7:00 
b) Run 1 mile for time* (course is below)
c) Max double unders in 7:00. Each time you miss/ break perform 3 burpees 

*1 Mile run course- From the back door, turn left onto the ally, run until Diversey and turn RIGHT, go all the way to KENMORE and turn right onto Kenmore. Stay on Kenmore until Lincoln and take a hard right onto Lincoln. Stay on Lincoln all the way to Diversey, take Diversey to SEMINARY, turn right onto Seminary, take Seminary all the way to Lincoln (Not the ally!) and then take Lincoln back to the I.D. Gym parking lot and the finish is where you started (the back doors to the ally). 

1) Floor Press. 4-4-4-4-4

2) For time: 100 Thrusters 95/65. *Every minute perform 5 burpees*

3) Midline: 3 sets: 20 T2B + 1:00 plank

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)