Tuesday 11Nov08

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

Happy Veteran's Day to all the vets in our box as well as everywhere else. First with the Marines (only because it was our Birthday yesterday). BenS to the left, your truely on the right.   

Also to our Army guys, Josh on the left and our new member Simon on the right.

Comments

[alex nettey]

Did this wod last week and clocked in at 23:49. used strict form with no kips on the dips. A lot tougher/longer than it looks. Beware of the tear and chalk up well

[alex nettey]

BenS that pic looks diesel! Pretty intimidating with the weaponry in your hands. Thanks to all the vets for what you guys do and have done for us civilians and the country

[Erin]

Happy Veterans Day!

[alex nettey]

Rudy will you be in a little before the 6pm class tonite as in 5:15-5:30pm? need to get in a little early to make up yesterday's pr wod

[Rudy]

Alex, I'll be there.

[Chad H.]

Happy Veteran's Day! Just heard that the last doughboy (WWI vet) is 108 years young -must have done CrossFit!

[Emily]

I want send a big thank you to the veterans for everything you have done for us! I'm so grateful.

I'm really looking forward to doing the deadlift PR WOD tomorrow after seeing all the impressive PRs you folks have gotten over the past 2 days. I had to work until about 3:30 this morning (again), so I missed out on coming in today.

[Rudy]

Due to how quick they are selling Operation Phoenix shirts, we will no longer be taking a group order because you more likely will get your shirts if we order them individually. Please support the cause and consider it a donation with a free (bad ass) shirt.

[BenS]

Happy Veteran's Day!

I am looking forward to celebrating with 150 pull ups and 150 ring dips!
Semper Crossfit!

[Rudy]

Time for the soapbox....

I just want everyone to look at BenS's numbers/performance. About four weeks ago, Ben bit the bullet and really decide to embrace the concept of "checking your ego at the door" he was having issues with his squats and starting to over wear-n-tear his body. After finally realizing he was not going to get anywhere but injured, quick, he decided to curb back his weights and worry less about his time and focus more on form and also work on misc skills afterwards (he also decided to listen to my "I highly suggest" on weight loads). Not only did he get a 50lb PR on his deadlifts yesterday but his form on everything is looking much better. I'm not saying his form never breaks down or he never goes heavy. Reality is, it takes most people about a year or more to get to a consistent CrossFit rx'ed level. Keep that in mind!

Would you be proud to show your performance in every WOD? I don't care if some WODs take me 10 minutes longer than everyone elses. Can I look at very least 90% my reps and say..."Those are pretty damn good reps!" Hell yes! Get good before you get fast.

BenS, Sorry to put you on the spot but please share your experience with us.

[Emmitt]

I'll have to agree with you on that rudy sometimes i sacrafice time for trying to get closer to the rx'd stuff... and especially when dealing with wod's that involve the back i try to be extra careful. and make sure everything is right.

[Eileen C. R.]

To all the veterans who workout at our box and beyond . . . Many Thanks!

[BenS]

Rudy,
Thanks for the embarrassing shout out. So here is a quick synopsis: After a few more than the usual aches and pains, and yes, I did feel something go "pop" in my lower back a while back, I decided that I should follow some direction and trust the program as it is laid out. The hardest thing for me is patience, I want to be bigger, stronger and faster NOW, not in the future. The things that got me over that was, like Rudy said, focus on form rather than time and knowing that over time I will get stronger. An added bonus is that as I repeat exercises I can see the improvement and that motivates me even more. By focusing on form I have gotten stronger in my pull ups and my run (I ran a sub 3 minute 800m for the first time in my life a few weeks ago!), I am focusing on those because of my immanent return to the Marine Corps. I have also greatly strengthened my quads and hams (I now have individual muscles there as opposed to a thigh) and most important for me is the gains in my "core" area. Because of some damage during my deployments I have pretty much had constant chronic pain in my back ranging from my neck to my lower back. Because of the comprehensive nature of Crossfit (when done right!) most of that pain is gone (except when I am sore from deadlifts!). I look forward to the workouts because I can feel myself getting stronger every day and that is totally motivating.

I have found tremendous gains when I am able to "check my ego" at the door, which I don't always successfully do, but the returns when I do are awesome! This has gone on long enough but I really want to thank Rudy for all the instruction and everyone else for all the great energy when we are sweating. I can echo what Joey said, I am always trying to convert people to Crossfit because of the huge difference it has made! I was even in another gym this morning sweating in the sauna trying to convert one of the personal trainers there to come to CrossfitChicago!!

The things I always try to remember are:

1)Take your time and do it right!

2)Don't tear your hands! (I kind of suck at this last one, I have to remember to use the bands because when my hands are gone I am pretty much done until they heal)

See you all tonight!

[tomw]

23:21 - dips on bars, need to work on depth on the dips, even on the bars.

[Alex Stark]

20:31

Pullups felt great, tore on the set of 20 bc i was being stubborn-- stupid. Dips-- good depth, need to work on locking them out on top on last rep of the set.

[PatrycjaD]

27:12. First set of pull ups were dead hand, the rest on the blue band. I tried doing the last ten dead hang also but my arms were silly string. :( Dips were on the bench.

[Joey Swidler]

26:23
Aside from the "I'm going to rip any moment feeling," pull ups felt great. 149 ring dips, 1 regular dip. Could lock out that last ring dip for the life of me!

Also, I don't mean to use the post wall for business, but I've placed a stack of my business cards next to the computer. I'm in the mortgage business and base most of my business off referrals. Feel free to take a card or two for yourself and to pass along to any friends looking to buy or refinance their homes!

That's the first and last business pitch you'll ever hear from me...thanks guys!

[BenS]

37:15
Met my goal of not tearing my hands but that 37:15 is hard to swallow. Pull ups felt good, dips were tough, even with the blue band. I liked Patrycja's analogy: "silly string." Damn right.

[erick]

as rxed: 28:25

[jill]

20:56....someday not banded pull ups or dips

[AndrewM]

37:30
If I needed any more reason to learn how to kip better this was it. I tried to be a little conservative too to not tear my hands which was not successful.

I think I am going to drop a few pounds and really, really learn how to do some of the other types of kips

[Erin]

28:02

Pullups on green band
Dips from bench

[Eileen C. R.]

23:32
pullups w/blue band
dips on bench.

[Matt]

33:06
Did first 50 pullups with Blue band and did remaining pullups with green band and adjusted height of band. Did regular dips instead of ring dips. Dips were very hard and I was feeling very fatigued.

[Rudy]

31:07 Wow! That one was not good. First 20 pull ups felt great, then grip started to fatigue really really fast. Like I could barely hold on for 3. I'm going to blame it on yesterday's deadlifts as I smile and reflect on my 435PR. Haven't lifted that heavy since I was fat. Strong...but fat.