Rest Day/Make-up Day

Miss a workout this week?  Make it up today.  Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons.  Recover from the previous three days and be ready for tomorrow...

Reminder - Tonight's classes from 6pm and on are cancelled.  We are meeting up at John Barleycorn at 630pm in Schaumburg for Taylor's farewell party.  Come out and join us if you can!

Reminder

Tomorrow's evening classes from 6pm and on are cancelled.  We are meeting up at John Barleycorn at 630pm in Schaumburg for Taylor's farewell party.  Come out and join us if you can!

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Strength/Skill:

Back squat, 1RM

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CrossFit Games 2013 Open Registration...

...starts tomorrow, January 30th.  Click HERE to go to the registration page.  The cost to participate is $20 (I believe).  Even if you know you don't have a chance to make it to Regionals, it's still fun to participate and see how you stack up against crossfitters from all over the world.

The North Central Regionals have been held in/near Chicago for the past two years, so there is a good chance it will be held here again.  If you have any desire to be a judge at the Regional event, you will need to take (and pass) the online judges course located HERE.  Cost for this course is $10.

30-Day Paleo Challenge

There have been a few rumblings about a possible 30-day paleo challenge extension, if you're up for it.  Winners from the 30 day challenge will still be announced; however, there may be an opportunity to win the extension, if there is one.  Wink.  Wink.

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Strength/Skill:

Turkish Get-ups.  Light and repetitive if new to this movement.  Attempt a 1RM max (both arms) if experienced.

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The 5:30am class tackles today's workout.  I'm predicting a few sub-11 minute times.  Who's gonna be first?

Paleo Challenge

We're just about at the end of our 30 day paleo challenge.  Due to a few death threats, we will be taking after pictures this Friday instead of next Monday as originally planned.  Seems that most people can't enjoy the Super Bowl without fried stuff with cheese and lots of beer.

Thursday's evening classes from 6pm and on will be cancelled this week so that we can meet up at John Barleycorn in Schaumburg for Taylor's farewell party.  Plan on arriving around 6:30pm, and bring your wallets - Taylor is pretty big and can probably handle quite a few shots.

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Strength/Skill:

Shoulder press 1RM

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Make sure you congratulate CFR members Chris (left) and Lynne (below) for tying the knot this past Saturday!!!

Happy Friday!!!

Today is our last testing element from our 5-week Olympic program.  Even though we didn't focus on the jerk during this cycle, post any changes, good or bad, to comments.

Strength/Skill:  Jerk, 1RM

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Rosa Maria Olalde, 11/2/49 - 12/3/12

Rest Day/Make-up Day

Miss a workout this week?  Make it up today.  Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons.  Recover from the previous three days and be ready for tomorrow...

Strength/Skill:  Power clean, 1RM

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Compare strength & WOD to 121212 and post changes to comments

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Toes to bar...

...or toes through rings?

Improvements

I'm a bit disappointed in yesterday's posts - or should I say lack thereof.  We had a huge number of PR's yesterday.  Not only were people averaging 10 or more pounds on their power snatch PRs, everyone was crushing their previous Isabel times by a minute or more on average.  Great job to everyone who participated!

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Strength/Skill:  Front squat 3RM

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Strength/Skill:

Power snatch, 1RM

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WOD:  "Isabel"

30 snatches for time, 135#/95#

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Compare results for both to 121210 and post any changes to comments.