Sunday 01.31.16

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PERFORMANCE/FITNESS
A. 10-12 Minutes to cycle through the following –
Lateral Step up w/ barbell x 4/leg
Towel Ring Row x 5 reps
Lateral Lunge x 4/leg
Bird Dog x 5/ side

B. Accumulate 3 minutes Plank on Elbows – Weighted if possible

C. AD or Row **lots of intensity today**
4 x (400m, 200m)
rest 2 minutes btw reps
rest 5 minutes btw sets

Saturday 01.30.16

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PERFORMANCE/FITNESS
A. Three Sets:
Side Plank up downs x 10/side
Hollow Rock x 15 reps
Arch up x 20 reps
Hanging Lsit or Knee Tuck x 30s
Toe Touches x 40 reps
Russian Twist x 50 AFAP
B. Teams of 3 Alternate Complete rounds and reps as possible in 12 minutes:
12 Overhead Plate Jumping Lunges
6 Renegade Row
20s AD or Row Sprint
-rest 5 minutes –
Teams of 3 Alternate Complete rounds and reps as possible in 12 minutes:
14 Kettlebell Swings
7 Burpees
20s AD or Row Sprint

Friday 01.29.16

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PERFORMANCE
A. Three Position Snatch – Hip+Above knee+ Floor – 12 minutes to build to heavy single of complex
B.  Three Position Clean + Jerk – Hip+Above knee+ Floor + Jerk – 12 minutes to build to heavy single of complex
C. 12.5
Get as high in the ladder as possible in 7 minutes of:
3 Thruster 100/65#
3 Chest to Bar Pullups
6 Thruster
6 Chest to Bar Pullups
9 Thruster
9 Chest to Bar Pull-ups
etc…..
FITNESS
A. Every 2 minutes x 6 sets (12 minutes)
Snatch Grip Deadlift x 5 reps w/ 5s negative in each rep + FLR on Hands x 30-40 seconds
B. Every 2 minutes x 6 sets (12 minutes)
Banded Good Morning x 12-15 reps + Hollow hold or Rock x 20-30 seconds
C.

12.5
Get as high in the ladder as possible in 7 minutes of:
3 Thruster 100/65#
3 Chest to Bar Pullups or 2/1 Strict Pullup
6 Thruster
6 Chest to Bar Pullups 4/2 Strict Pullup
9 Thruster
9 Chest to Bar Pull-ups 6/3 Strict Pullup
etc…..

Thursday 01.28.16

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PERFORMANCE/FITNESS
A. Prehab Work
Prone PVC Pass Thru x 6-8 reps
Band Int/External Rotation x 10/position
Scap Pullup x 2 @5555
 
B. 3 minute Amrap
Turkish Get up x 1/arm alternating arms **Keep weight light here and move smooth for 3 minutes*
C. Three Sets:
Half Kneeling Landmine Press x 10/arm **put bar in a corner, or have someone put foot on end**
rest 20 seconds
Land Mine Bent over Row x 8 reps
rest 20 seconds
Bar LSit or Knee Tuck x 30-40 seconds
rest 20 seconds
D. For Max Reps
1 minute Box Jump 24/20” w/ step down
1 minute Deadlift 185/125#
2 minutes Box Jump 24/20” w/ step down
2 minutes Strict Handstand Pushup or Pushups
3 minutes Box Jump 24/20” w/ step down
3 minutes Row for Max Meters

Wednesday 01.27.16

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PERFORMANCE/FITNESS
A. Spend 12 minutes working on Gymnastics movements – Not limited too – Muscle ups, Pistols, Hollow & Arch Positions, Kipping of any kind, Strict positional work
B. Complete as many rounds and reps as possible in 2 minutes
2 Rounds of “Cindy”
Amrap Kettlebell Swing 55/35#
rest 1 minute
Complete as many rounds and reps as possible in 2 minutes
300/250m Row
Amrap Burpees over Erg
rest 1 minute
Complete as many rounds and reps as possible in 2 minutes
20/14 Cal AD
Amrap Double Unders
rest 1 minute
Complete as many rounds and reps as possible in 2 minutes
3 Manmakers
12 Overhead Plate Jumping Lunge 45/35#
rest 5 minutes & Repeat

Tuesday 01.26.2016

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PERFORMANCE
A. Prehab Work:
Active Straight Leg Raise x 15-20/leg
Side Lying Tspine Rotation x 5/side
Crab Hold x 20 seconds
Single Leg RDL w/ barbell x 10/leg
 
B. Every 3 minutes x 5 sets (15 minutes)
Deadlift x 5 reps **building to a 5RM, after each set btw each set perform 5-8 Strict Handstand Pushups**
C. Complete as many rounds and reps as possible in 10 minutes
15 Wall Ball 20/14#
10 Toes to bar
5 Hang Power Clean 155/105#
FITNESS 
A. Prehab Work:
Active Straight Leg Raise x 15-20/leg
Side Lying Tspine Rotation x 5/side
Crab Hold x 20 seconds
Single Leg RDL w/ barbell x 10/leg
 
B. Every 3 minutes x 5 sets (15 minutes)
Deadlift x 5 reps @50X1 **after each set btw each set perform 5-8 Strict Handstand Pushups**
C. Complete as many rounds and reps as possible in 10 minutes
15 Wall Ball
10 Toes to bar
5 Dumbbell Renegade Row

Monday 01.25.16

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PERFORMANCE
A. Prehab work
Skater Squat x 5/leg *5s negative in each rep
Wall Slide w/ low back against wall entire time x 5 reps *walk feet out if necessary*
Lateral Lunge w/ pvc 3 points of contact x 5/leg pause at bottom of each rep

B. Every 3 minutes x 5 sets (15 minutes)
Front Squat x 5 reps **building to a 5RM, after each set btw each set perform Jump to Hollow x 2 reps + Kip Swing x 3 reps + CTB Pullup or Toes to bar x 2-5 reps **

C. For Time:
100 Double unders
80 Burpees
60 Thruster 75/55#
40 Pushups
20 Chest to Bar Pullups

FITNESS
A. Prehab work
Skater Squat x 5/leg *5s negative in each rep
Wall Slide w/ low back against wall entire time x 5 reps *walk feet out if necessary*
Lateral Lunge w/ pvc 3 points of contact x 5/leg pause at bottom of each rep

B. Every 3 minutes x 5 sets (15 minutes)
Front Squat x 5 reps @20X1 + Mixed Grip Strict Pullup x 3-7 reps *change grip every rep**

C. For Time:
100 Double unders
80 Burpees
60 Thruster
40 Ring row
20 Pushups

Sunday 01.24.16

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PERFORMANCE/FITNESS
A. 12-15 Minutes to cycle through the following –
Skater Squat x 3/leg
Towel Ring row x 5 reps
Single Leg RDL w/ kb x 3/leg
Bear Crawl x 50ft *slow and controlled*
Lateral Lunge x 3/leg

B. Accumulate 2:30 Plank on Elbows – Weighted if possible

C. AD or Row
2 Rounds
1 x 90s @85-90 rest 60s
1x 90s @85-90% rest 60s
3 x 45s @90-92% w/ 15s rest btw reps
1x 90s @85-90%
rest 5 minutes

Making the most of your time at O’Hare CrossFit

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Trust us. We understand busy schedules. In fact, many of the members we have here at O’Hare CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT O’HARE CROSSFIT:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.