Wednesday 5Nov08

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Just wanted to thank the CrossFit Chicago Community for a successful first 6 months!!!

Comments

[Lisa]

HAPPY ANNIVERSARY RUDY!
Congratulations to you and your trainers for all of your hard work and dedication!

[Matt S.]

as rx'd 16:27

[jill]

16:57
Yeah Cross Fit!

[Erin]

Happy Anniversary Rudy & CrossFit Chicago! It's been fun to be a part of the journey.

Eileen - what did I say last night about today's workout? Something about if we're doing a bunch of burpees, I know Rudy has it out for me? Yikes!

[Rudy]

I appreciate the congrats...but would like to thank everyone. You continually make CrossFit Chicago a success. Your contributions of sweat, hard work, and camaraderie make this what it really is...a community.

[Rudy]

If you haven't seen it off HQs site...This dude is f*&%ing ridiculous!!! (I had to check the spelling on that one or Bryce aka the "spelling police," would send me an email to correct it)

http://media.crossfit.com/cf-video/CrossFitMontclair_Rhabdo153Fran.wmv

[Kurt]

...good lord...

[mandarin]

Happy Anniversary RUDY!! Congrats to 6 months and many more to come!

[Bryce]

You had to expose me as the "spelling police" didn't you? I'm going to have to proofread a little harder on all my posts now. Good looking out Rudy.

[Joey Swidler]

Rhabdo is a monster...how is he stomping all of our diet fran times??

[BenS]

21:36
Good Lord! What a work-out! I wish I could be here to cheer you guys on tonight but I am going to Richmond to visit my brother; don't worry, I've already found a crossfit gym in Richmond so I won't miss too much!

Have fun with this one! Yay burpees!

[Joey Swidler]

take a look at crossfit NYC's workout from yesterday...pretty cool idea!

http://crossfitnyc.com/2008/11/election-day.html

even though the election is over, maybe we can go back to 'college' one day with this WOD.

[antnee]

34:21 (mod HS pushups, 35 burpees)

Happy 6 months!

[Erin]

Ha - of course "Illinois" is burpees on that workout. We can't escape them!

[alex nettey]

Last night did:

Overhead Squat
3-3-3-3-3 (20 hollow rocks b/w each set or 100 total)

95#-115#-135#-145#-155#

Happy with the form and depth of the squats as that was my focus. Heels stayed on the ground, active shoulders, quads broke parallel, etc. Body weight oh squat here we come

[alex nettey]

Shoulder Press

3-3-3-3-3 (3 sets of 3 skin the cats b/w sets or 9 total)

95#-115#-135#-155#-165#(f)

Then on a treadmill

:30 sprints with diminishing rest period ladder (:30,:25,:20,:15,:10,:5,:10,:15,:20,:25)
All sprints were at 9.0mph and the incline went from 4.0-6.0.

Working on correcting shoulder press form so the max weight was the same as 10/9/08 when I did this. At 155# half the rep has bad form (arched back) but once the weight gets overhead or to forehead height I'm able to correct the abs and "hollow" out. That's going to be a tough habit to fix on this lift for sure. Sprints were at about 70% as I didn't want to kill myself. I can't get rid of monday's soreness from Linda, no matter how hard I try. Hate that wod.

[Alison]

15:41
Box HSPU, blue band pull-ups.

Happy 6 months, yay!!!

[alex nettey]

With the sub 2 min Fran video I figured the first to do it would have the body type that rhabdo does, which is more compact and low to the ground and shorter arms for quick pullups. i guess the crossfit world will now look for some other lady or hero record to shatter.let the debate continue...

[Emmitt]

"Micheal" rx'd
3 rds
800m run
50 back extenstions
50 sit ups

24:01

My back really gave me problems and made me stop and walk a lil which i was upset about. and resulted in this slow time.

[AndrewM]

congrats Rudy on a sucessful six months! I am a few months away from my first year.

Looking forward to letting the hands heal and tackling this tomorrow, I have wanted to try this workout for a while

[DanW]

Rudy,
Congratulations on your first 6 months, with many more to come. You have created something very special - and uniquely painful!

[PatrycjaD]

Happy 6 month birthday Rudy!

[alex nettey]

I had to share this video from the '08 Olympics I found. DON'T watch this if you're squeamish, it's not pretty. http://www.youtube.com/watch?v=PRvtEC8sSy8

[tomw]

Congrats on the first 6 months! I LOVE LOVE LOVE Crossfit!!!!
Man, what a workout today: 30hspu(5 legit), 40pu, 50 #43kettle bell swings, 60situps, 70burpees - 15:44

[Chad H.]

Hey Rudy - congrats on the six months! Hope to be back by the end of the year!