7/31/14

Reminder:

Olympic Lifting meets tonight at 6:30PM

Strength:

Make Up Strength

Conditioning:

4 Rounds:
400m run on the 3 minutes

Oly Programming:

Snatch: 50% x 3, 60% x 3, 70% x 3, (80% x 2) x 3
Clean & Jerk:  50% x 3+1, 60% x 3+1, 70% x 3+1, (80% x 3+1) x 3
 

Olympic Weightlifting Meet at Chicago Strength:

Chicago Strength (CrossFit Construct) will be hosting the First Annual Chicago Open on September 27, 2014. For those of you who have been working through the Oly program here, we highly encourage you to sign up for this meet! Only 90 spots are available, and they will fill up quickly. More information can be found here.

7/30/14

Announcements:

This Thursday’s Olympic Lifting class will run as regularly scheduled at 6:30PM. However, Saturday’s noon Olympic Lifting class is cancelled. For those of you in the Oly program, you may come in on Sunday during open gym from 10AM – 12PM to get in the programming for the missed day.

Strength:

A. Bench Press: 5 – 3 – 1+ (75% – 85% – 95%)
B. Weighted Pull Ups:  5 – 3 – 1+ (75% – 85% – 95%)

Conditioning:

3 Rounds:

  • 10 Strict Press (75% TM)
  • 15 Unbroken Wall Balls (20/14)**
  • 20 KBS (55/35)
  • 90 sec Rest

**5 Burpee penalty every time you drop the wall ball

Extra:

Seated DB External Rotation: 3×8

7/29/14

Skill:

Practice handstands/walking on hands

Conditioning:

600 M Plate carry (45/25)
30 Knees to elbows
400 M Plate carry (45/25)
20 Knees to elbows
200 M Plate carry (45/25)
(15 Min Cap)
 
 
 

7/28/14

Strength:

Back Squat: 5 – 3 – 1+
(75% – 85% – 95% TM)

Conditioning:

10 min AMRAP:

  • 10 Deadlift (225/135 or 70% TM)
  • 8 CTB Pull Ups
  • 100 Single Unders

7/27/14

Today’s Schedule:
  • 10AM – Foundations Class
  • 11AM – Olympic Lifting

**Open gym will coincide with these classes, going from 10AM – 12PM.

7/26/14

Today’s Schedule:
  • 10AM – CrossFit
  • 11AM – CrossFit

**Note Foundations and Oly are meeting tomorrow, Sunday 7/27, instead of today. Foundations will be at 10AM and Oly at 11AM. Open gym will run as usual, alongside the classes from 10AM – 12PM.

Strength:

Strict Press: 3 – 3 – 3+
(70% – 80% – 90% TM)

Conditioning:

In teams of 3, work to complete the following:

  • 2 min Bench Press (70% TM)
  • 2 min Pull Ups
  • 2 min KBS (55/35)

7/25/14

Reminders:

Both Foundations and Olympic Lifting, which are typically held on Saturdays, will be moved to Sunday this weekend. Foundations will meet at 10AM Sunday 7/27, and Oly will meet at 11AM.

Strength:

A. Front Squats: 3×5 (increase 5# from last week)
B. Deadlift: 3 – 3 – 3+
(70% – 80% – 90% TM)

Conditioning:

10 min AMRAP:
1-3-5-7-9-11-13-15…

  • Unbroken OHS (75/55)
  • Unbroken Double Unders

7/24/14

Reminders:
  • Olympic Lifting meets tonight at 6:30PM
  • Foundations will meet Sunday at 10AM instead of on Saturday at 9AM
  • Olympic Lifting will meet Sunday at 11AM instead of Saturday at 12PM
Strength:

Make Up Strength

Conditioning:

For Time:

  • 800m run
  • 150 Double Unders (300 Single Unders)

7/23/14

Schedule Changes:

Instead of meeting on Saturday as they usually do, both Foundations and Olympic Lifting will be meeting on Sunday for this week. Foundations will be meeting @ 10AM and Oly will follow at 11AM. Please note, that there will still be open gym this Sunday at it’s usual time, 10AM – 12PM, and the Thursday night Oly class will still meet at it’s regular time.
To Recap:
Saturday 7/26 Schedule:

  • 9AM – Foundations moved to Sunday at 10AM
  • 10AM  CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting moved to Sunday at 11AM

Sunday 7/27 Schedule:

  • 10AM – Foundations
  • 11AM – Olympic Lifting
  • Open gym will run alongside these classes from 10AM – 12PM
Strength:

A. Clean: Find 1RM
B. Clean: 5×1 @ 85%
***If you have been participating in the Oly classes, please perform all Clean & Jerk for all lifts

Conditioning:

3 Rounds:

  • 5 Front Squats (165/125 (75% 1RM)
  • 250m Row/200m Run

then,
60 KBS (55/35)

Extra:

Front lever skill work

7/22/14

Strength:

A. Bench Press: 3 – 3 – 3+
(70% – 80% – 90% TM)
B. Weighted Pull Ups: 3 – 3 – 3+
(70% – 80% – 90% TM)

Conditioning:

3 Rounds:

  • 10 Burpee Box Jumps
  • 10 TTB
Extra:

Strict Press: 3×10 @ 70% TM