Find A Heavy Squat Clean

CrossFit Open Workout 13.4
As many rounds as possible in 7 mins of:
3 Clean & Jerks (135/95)
3 Toes-to-bar
6 Clean & Jerks
6 Toes-to-bar
9 Clean & Jerks
9 Toes-to-bar

Post clean/rounds to comments

This time last year….. was a throwback post on assessment markers.




Back Squat 4X5 @ 78%

5 rounds for time of:
8 Chest-to-bar Pull-ups
12 Front Rack Lunges (145/100)
16 Russian KBS (2/1.5)

Post squat/time to comments

This time last year….. Craig offered a demo for Chicago Stretch Therapy.

M.E.A.T 2017


Alright ladies… The New Year means that another Open is approaching.

Important Dates:
•January 14, 2016: Registration for the Open begins
•17.1: February 23-27
•17.2: March 2-6
•17.3: March 9-13
•17.4: March 16-20
•17.5: March 24-27

Action Items:
Fill out the fields in this documents so we can order shirts and determine brackets: MEAT2017 Roster

About MEAT and History:
Since most of us won’t be going to the Games (I’m looking at you McGee), it’s time for the rest of us to get ready for a long standing CFC tradition, the Marginally Elite “Athletic” Tournament. The founding of this “tournament of marginality” dates back to the days when men like JoeP did CrossFit and Woody (who know one remembers anymore) was too short sighted to add the “A” and just called it MET. Maybe they were vegan back then?

For those who have never participated, or are generally new to it, here’s the deal…
Each week, you compete with other members of MEAT to beat them or embarrass them in the prescribed Open workout. The winner of each week gets a prize (most likely a can of PBR) and the loser gets a prize, too (your can will most likely be warm) and the privilege of donning the the Hallowed Pink Tutu of Shame for the next workout.

There will be brackets, seeding will be done based on how you answer a series of seemingly irrelevant questions you are required to send me (see the above link). In keeping with MEAT traditions, brackets will be printed out and available for all to fill out. They will most likely not be finished until the Tuesday before 16.1

In an epic battle of marginality Jeremy Selwyn defeated McGee last year. The “JK Rule” is in effect, you have to do the first workout in the tutu, even if it involves HSPUs and overhead squats.

Speaking of JK, former MEAT participants that have since left CFC (and now live in the woods or had a baby and are now living the #burblife), will be allowed to participate in MEAT from their home boxes, wherever they live, unless it’s Arlington Heights. You cannot win the tournament, but we can make you wear the tutu.

There are a few rules:
1.You must compete Rx’d
2.You must sign up for the Open
3.The score you submit to the Games website is the score that counts
5.Remember, it’s not whether you win to lose, it’s how stupid you look doing it. – See attached picture

If you want to know more, ask someone that has been a part of it before or me JB. If you want in, fill out this google doc: MEAT 2017 Roster and shoot me an email at marginallyelite at gmail . com.



Narrow Grip Bench Press 4×10 @ 65% 1RM

4 rounds for time of:
70 Double-unders
25 Wall Balls (20/14)

Post bench/time to comments

This time last year….. was a rest day.

Womens Athletic Team

-Dana May

Alright ladies… It’s that time of year again and the Open is approaching! Last year we had an awesome amount of ladies participate in not only the Open, but as part of our Women’s Athletic Team! We are hoping for an even bigger turnout this year! So here’s some info to start thinking about:

About the Team:
Since most of us won’t be going to the Games, it’s time for the rest of us to get ready for a badass 5 weeks of CrossFit! The long standing Open Saturdays at CFC are changing this year however. We will be having our big event and heats run for Friday Night Lights! We figured we’d try something new and we encourage folks to sign up for a heat and stick around for a beverage after to cheer everyone else on!

For those who have never participated, or are generally new to it, here’s the deal…
Each week, a new workout is announced by CrossFit HQ on Thursday nights and must be completed by the following Monday to submit scores. Here at CFC we’ll use Friday nights to come together as a box and for some – compete, but most – scream, yell, and encourage each other through some tough, but great workouts. There are scaled workouts to make the Open more accessible to those with limited abilities or just simply can’t do a movement. (Ahem… pull ups ?). So this means no matter what your abilities you’ll be able to not only participate, but totally rock it!

There was a ladies team at least once before. Several years ago JoeP graciously named us CLIT – Combined Ladies Intramural Team. For those of you who knew JoeP you shouldn’t be surprised. But, needless to say the name wasn’t loved by everyone. And Nina, the original leader, no longer CrossFits with us. So last year I got my shit together and started the Women’s Athletic Team! So this is year 2 of hopefully many to come!

We did not run the team competitively like MEAT last year.Our goal was to just get ladies involved in the Open, beast some workouts, and have fun. That being said I think we all like a little “competitiveness” – so I wanted to throw an idea out there and see what you all thought. I was thinking a partner bracket. And partners would be of mixed abilities – so there is not one clear runaway team right from the start. If you guys are down for this let me know! Otherwise we’ll do it exactly like we did last year!

Important Dates:
•January 30, 2016: Registration for the Open has already begun. Sign up!
•17.1: February 23-27
•17.2: March 2-6
•17.3: March 9-13
•17.4: March 16-20
•17.5: March 23-27

These are the shirts for this year! If we get an order of 20 they’ll be $15.70. (Things will be better lined up when they are actually printed). You can go to the following link to order your shirt!

I hope this Open is just as awesome, if not more, than last year! There will be info posted on the blog, around the gym, and up at the whiteboard this week. So encourage any and all ladies to contact me and join in on the fun! Feel free to contact me with questions!