No Classes – Regionals

5/9/2014 & 5/10/2014

NO CLASSES

I am BURSTING at the seams I am so excited right now! Regionals is finally here, and we get to cheer on Kinsy at Navy Pier! We have cancelled all of our Friday and Saturday classes so that our coaching staff can all be downtown with our athlete. If you're interested in joining us, you can find a complete schedule of events on the CrossFit Games North Central Region page.

If you're joining us downtown, make sure you wear RED. Our goal is to become a total sea of red shirts to show our support for Kinsy. Even if you don't have an official Team Kinsy shirt - red is the color you need to wear. It's kind of like wearing navy and orange to a Bears game.

If you'd like some suggestions for home workouts, here are a few for you to choose from. Post your time to blog comments!
Workout 1
10 Rounds of:
:20 Sprint @ really high effort
2:00 Walk
5 Rounds of:
:30 AMRAP of Burpees
:90 Rest

Workout 2
50-40-30-20-10 reps of:
Double-unders
Squats
Sit-ups

Workout 3
4 Rounds of:
:20 Push-ups
:20 Rest
2:00 Run @ moderate pace
4 Rounds of:
:20 Push-ups
:20 Rest
2:00 Run @ moderate pace
4 Rounds of:
:20 Push-ups
:20 Rest

Workout 4
150 Double-unders
100 Walking Lunges
100 Double-unders
100 Walking Lunges
50 Double-unders

Sad Sad Day

5/8/2014
Strength
Part 1
3 sets of:
Max UB Ring Pull-ups - strict
2:00 Rest
Part 2
6 sets of:
10 Deadlifts @ 30X0
1:00 Rest
*start heavy and remove weight as you fatigue
Part 3
4 sets of:
8 Floor Presses @ 3211
:45 Rest
11 anchored Sit-ups @ 3020
:45 Rest
Part 4
3 sets of:
6 prone Trap 3 Raise w/ PVC @ 1016
1:00 Rest

WOD
Off

It is with a heavy heart that I am letting you guys know that Nicole and Dan Pavel will be moving to Texas. Not only are we losing our Sunday morning Yoga coach, but we are losing two beloved members of our Fort family.

I am hoping to find an opening in their schedule so we can throw them a going away party before they leave. The last day of Yoga class will be Sunday, May 18th. Let's make sure we have a full class that morning and thank Nicole for all her help over the past year.

SCHEDULE REMINDER - Due to Regionals, there will be no classes Friday or Saturday, May 9th and 10th. Hope to see you all at Navy Pier!

Schedule Change – Friday & Saturday

5/7/2014
Strength
Part 1
4 sets of:
4-6 Push Press @ 21X1
1:00 Rest
12 steps DB Walking Lunges @ 4010
1:00 Rest
Part 2
3 sets of:
6 Thrusters @ 32X1
:45 Rest
10-15 Bent-over Barbell Rows w/ supinated grip@ 20X0
:45 Rest
*use same bar/weight for Thrusters/Rows

WOD
1 Round of:
45 cal Row
30 Knees to Elbows
15 Burpees

In this picture of Jodi, is she smiling or gritting her teeth? I can't quite tell....I'm going to just say she's smiling. :-)

As you know, Kinsy qualified for Regionals this weekend. We will not have any classes on Friday or Saturday so that all of our coaches can join us at Navy Pier and cheer her on. Don't worry though, if you're dying for a workout, I will be posting some home workouts for you! Also, even though it is mother's day, Nicole is still teaching Yoga on Sunday morning.

Regionals Schedule Announced

5/5/14
Strength
Part 1
4 sets of:
6 Front Squats @ 4020
:45 Rest
5-7 Weighted Pull-ups @ 50X0
:45 Rest

Part 2
4 sets of:
10 Push-ups @ 2020
:30 Rest
5 Overhead Squats @ 3311
:30 Rest
:40 KB Swings
:30 Rest

Part 3
4 sets of:
:20 Hollow Hold
:20 Rest
:20 Arch Hold
:20 Rest

Oooooohhhh! More tempo work! If you're brand new to the Fort, then you have probably never experienced tempo work before. Basically, we set a tempo that you have to follow for each movement. There are definitely some movements that are a billion times harder when trying to hold a tempo. If it has the word "squat" in it, then I can guarantee the tempo work is going to make your legs feel amazing!

The Games site has been updated, and the schedule for this weekend has been announced. You can find the complete schedule of events here. As the standings are updated, athletes will be rotated into different heats. In other words, just because Kinsy is starting in heat 2, doesn't mean she'll stay in that same heat all weekend. Make sense?

If anyone is looking for spectator passes, there are two "Friday Only" passes hanging on the board at the Fort. They cost $20 each. Otherwise, you can buy a 3-day weekend pass for $50.

Top Notch Team Saturday

5/3/2014 - Team Saturday
In teams of 2 complete 2 Rounds each of:
with a 7:30 clock:
400m Run
30 Box Jumps w/ step down (20/20)
20 Knees to Elbows
10 Burpees
Max Deadlifts (85/55)

I LOVE team workouts like this. I love when the time is set, and there's a "max something or other" at the end. My favorite is when two teams are neck and neck in the final stretch. That being said, even if it's a race to the finish, proper deadlift form is ESSENTIAL. I'd rather see your team lose by 1 rep, than to see anyone get hurt. So do me a favor, watch your partner, and make sure everything stays top notch!

It’s time to get to know the floor

5/2/2014
Strength
Part 1
3 sets of:
Max UB Pull-ups - strict
2:00 Rest
Part 2
6 sets of:
10 Deadlifts @ 30X0
1:00 Rest
Part 3
4 sets of:
8 Floor Presses @ 3211
1:00 Rest
11 anchored Sit-ups @ 3020
1:00 Rest
Part 4
3 sets of:
6 prone Trap 3 Raise w/ PVC @ 1016
1:00 Rest

WOD
Off

The Handful

THOSE DAYS. As athletes we've all had those days. The days when the weights are glued to the floor. Days when our double under rhythm is gone with the wind. Days where you want to scream and yell and kick the chalk bucket. We have also had days that are completely amazing. The barbells seem to have no weight at all. Our pull-ups have never been more fluid. You could quite possibly PR every single one of your lifts. It's almost like you got sprinkled with unicorn dust as you walked through the door.

HANDFUL. Unfortunately, those days aren't who you are as an athlete. There will only be a handful of days like that. The amazing days are there to help balance out the fantastically crappy ones...and nothing more. The rest of your days will just be mediocre.

FUN. Don't get me wrong - those mediocre days will still be fun! They are how you are going to spend the majority of your time at the Fort. All I'm asking is that you try not to put too much stock into the days that are few and far between - good or bad. Take a look at the meat and potatoes of your training. THAT is who you are as an athlete.

FOCUS. So just as you can't let yourself be defined by your crappy days, don't try and define yourself by your spectacular days either. If you are always waiting for the spectacular, you're going to miss all the great things you're accomplishing along the way. You'll be so blinded by your quest for unicorn dust that you forget how amazing it is to do a whole workout RX even if you have the slowest time of the day. Or how much fun it is to just lift heavy stuff with some like minded people. Next time, before you let a crappy day consume you take a deep breath - chances are there will be unicorn dust in your future to help balance out the universe.