Complete as many rounds in 20 minutes of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 rep
Our own Anthony is competing in the Men's Health Urbanathlon this Saturday in Chicago. Wish him luck as he competes in this 11.76 mile race with several cool "urban" obstacles. Little do they know Anthony has been hitting the WOD's really hard and is ready for anything.
The Men's Health Urbanathlon™ is a rigorous race and obstacle course that incorporates challenging urban obstacles at iconic city landmarks. Partcipants can compete as individuals or as part of a three-person relay team.
Soldier Field Stair Climb Your task is as follows:
All participants will enter Soldier Field through Gate O, at the southern end of the stadium.
Participants will follow a marked route to the 400 level of the stadium.
There will be two separate but equalstair climbs consisting of both the 300 and 400 levels.
The southern route begins at section 430 and ends at section 436. Please refer to the map for the exact route.
The northern route begins at section 437 and ends at section 444. Please refer to the map to see the exact route.
Please note that the two routes are identical in length and number of stairs.
Race staff will direct participants on an alternating basis to their respective stair-climb route.
Total number of stairs to ascend per route is 563.
The left lane of all ascents is for passing. Please keep to the right and move with the flow of the race until you are ready to pass. When that time arrives, please do so in the left lane.
If you encounter participants in the left lane (aka the “fast lane”) who are moving at a slower pace, please call out, “On your left.” As a courtesy, all participants are required to move to the right when they hear this.
4 randomly selected exercises for a total of 32 intervals of 20 seconds work/10 seconds rest. 1 athlete from each class will pull 4 exercises from a hopper (or a hat, or a cup). In the hopper will be: Push Ups, Squats, Jumping Lunges, KB Swing, Ball Slams, Burpees, Push Press, Sit Ups, Box Jumps, Sumo Deadlift High Pull, Wall Ball, Knees to Elbow. You will perform 8 intervals for each of the 4 exercises (in the order they are pulled from the hopper). Score total number of reps completed.
Tara, Coach Glassman, and Doug
Thanks to Vadim at CrossFit LIC for hosting CrossFit 101 with Coach Glassman. We had a great time learning about the background and rationale behind our fitness philosophy as well as hearing Coach's candid insights into the past, present and future of the movement.
This WOD can be completed at a local track or anywhere you can set up 2 markers 10 meters apart.
"Death By 10 Meters"
Place 2 cones 10 meters apart. When the workout begins, run 10 meters. Every minute on the minute after add 10 meters (i.e. minute 2 – 20m, minute 3 – 30m, etc.). Continue running back and forth between the cones until you can no longer run the prescribed meters in a given minute.
Post thoughts and rounds completed to “comments”.
***Upcoming On Ramp classes start this Monday***
On Ramp #11 Mon/Wed/Fri @ 10:00 AM, starts Oct 12th(only 1 slot left)
On Ramp #12 Mon/Wed/Fri @ 7:30 PM, starts Oct 12th(only 2 slots left)
On Ramp classes meet 3 times per week for 3 weeks.
On Ramp classes fill fast! Call or email us to reserve your spot.
Remember, the On Ramp classes are where it all begins. During the On Ramp classes you will learn mechanics and consistency as we gradually build on the intensity. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin!!
The last sentence in the sign seems a bit harsh, but it's true. I saw some amazing efforts with Thursdays WOD – "Religion", not a surprise though as you guys give 100% every time you walk through t
he door. It's all of your dedication, determination, and all out efforts that make coaching so rewarding to us. We thoroughly enjoy coming to the box every day and working with each and every one of you. Thank you.