Part 1 (@ 0:00)
400M Run

Part 2 (@ 5:00)
5 Muscle-Ups
50 Double-Unders
4 Muscle-Ups
40 Double-Unders
3 Muscle-Ups
30 Double-Unders
2 Muscle-Up
20 Double-Unders
1 Muscle-Ups
10 Double-Unders

Part 3 (@ 15:00)
30-20-10 reps of:
Wall Balls (20/14)
Ball Slams (30/20)

Part 4 (@25:00)
400M Run

Conditioning Challenge – Run 400’s all out. Try to beat somebody who beat you on the first run.

Post time to comments

This time last year….. Kate announced ErinF as our July MoM.


CrossFit and Pre-workout Supplements
-by Mat McQueen-Crawford

For better or worse, I have plenty of experience with supplements. In the past I had tried all of those crazy concoctions you see at GNC or Vitamin Shoppe found in the “pre-workout” section. Some worked and some just made me feel cracked out for hours on end. I’d wager that very few if any were actually healthy for me. This was also before I found CrossFit, when I was just doing the average Joe (Bro?) lifting sessions. Y’know, all chest, back and arms, no legs.

After joining my first CrossFit box, I soon realized that these stimulant-laden products do not work well with high intensity metabolic conditioning. A few times I felt like my heart was going to explode out of my chest. Long story short, I had to re-think the importance of supplements and the kind I used. Don’t get me wrong I continue to use pre-workout and intra-workout supplements, just ones that are better quality and often don’t contain any stimulants.

I’m often asked my opinion on pre-workout and intra-workout supplements around CFC and I’m more than happy to discuss them with anyone. I’d rather people learn from my mistakes than waste their money and/or throw up during a workout from some toxic formula. I’ll list below my simple suggestions but keep in mind that everyone is different with different tolerances to ingredients. Please use with caution.

Heavy Lifting Sessions

– 1 pill of Poliquin Java Stim (sold at CFC) It’s simply 225mg of caffeine, 150mg L-Tyrosine and 50mg L-Phenylalanine One cup of regular coffee is 95mg caffeine.

– 1 serving of Biotest Power Drive (non-stimulant despite the name)

– 1 serving Biotest Plazma (in a nutshell, it’s carbs and protein)

CrossFit (high-intensity workouts/metabolic conditioning)
The following are options, NOT to taken as a combination such as the stack above.

– A cup of coffee is usually my go to. Nothing special, just black coffee. I’m actually excited to try one of the new Kill Cliff cold brew coffees we now sell.

– If I’m feeling exceptionally tired and/or weak I will use a couple servings of Optimum Nutrition’s Amino Energy. It’s simply BCAA’s with some caffeine from green tea added. It’s also one of the less expensive supplements on the market. I’ll also add a serving of True Athlete’s Kre-Alkalyn. This is just buffered creatine, menaing it’s been broken down for easier digestion. I find it helps with muscle fatigue and increases alertness. Word of caution: DO NOT MIX CREATINE PRODUCTS WITH COFFEE! YOU WILL GET MUSCLE CRAMPS!

If you have any further questions or concerns please feel free to email me at mat@crossfitchicagodotcom.


  1. Bryce says

    4 Rounds – 2 Minutes at each station
    Station 1 – Battle Ropes
    Station 2 – 200M Run + AMRAP Air Squats
    Station 3 – AMRAP of: 20 Power Wall Balls + AMRAP Lunges w/ Med Ball
    Station 4 – .5 Mile Bike + AMRAP Sit-Ups
    Station 5 – 200M Row + AMRAP Single-Unders

    Battle Ropes
    Jump Ropes
    Medicine Ball

  2. Mark Kinz says

    530am at Crossfit M2 in Ohio

    Skill: Rope Climbs, very excited to get a couple rope climbs to the top. Always struggled with my grip and keeping my foot placement.

    For Time:
    400m Run
    21 Deadlifts 185#
    100m Farmer Carry with 45# KB
    21 Push Ups
    100m Farmer Carry with 45# KB
    21 Handstand Push Ups
    100m Farmer Carry with 45# KB
    21 Deadlifts 185#
    400m Run

  3. TimM aka. Dungeon Master says

    6AM oly program

    1) 15 min – work to heavy 3RM back squat – worked up to 140kg

    2) Snatch waves – Wave 1 work to three singles @ 85% (90kg), wave 2, work to two singles @ 95% (102kg)
    – missed a few @ 102kg, but kept working until I hit 2

    3) Find 2RM clean & jerk – worked up to 105kg

    4) Clean grip deadlift 5×3 @ 85% (130kg)

    Rough morning getting going

  4. MarcS says

    6:30am happy fun times with Mat and crew

    Metcon Rx’d

    Splits – 1:19/4:24/4:50 (ish)/1:35

    **I’ve really become a slow runner.
    **Had to switch rings mid metcon because one of the grips was loose and made the rings uneven
    **2 trip ups in the DUs, otherwise this should have been a sub 4 min workout
    **Part C was deceptively tough; WBs unbroken but needed a quick breather during the slam balls

    Really enjoyed being back in the class atmosphere after 4 months of solitude in the back room. Tim M – join us!

    • TimM aka. Dungeon Master says

      Marc, I’ll join you guys soon for a 6:30. I miss the camaraderie. Don’t get me wrong, talking to myself in the back room is great, but I really miss your sarcasm! P.S. I’ll even bring back my old warm up routine of running in circles around the gym!

  5. Jared W says

    drop-in at crossfit breakout in wheeling. staying up there this week.

    3rm floor press: worked to 205, stopped as shoulder was hurting a bit.

    metcon: 10 min: 10 ring push ups, 20 situps, 40 double unders: 5 rounds + 7

    If anyone wants to do this workout with me on saturday, please let me know. I will be in at 8 am.

  6. BrettL says

    Dropped in at Top Tier CF in Winston-Salem. No sign of JK but I was asked about the MEAT tutu.
    6 rounds
    3 HSPU
    6 FS w/ 135#
    100m run

  7. Jeremy K. says

    11:00 am w/ Mat and Andrea

    Splits – 1:19/3:15/5:12 (guess)/1:30

    Subbed bar muscle ups as they felt better on the shoulder. This one was fun, but definitely hurt with the added heat element today. The built in rest periods, allowed me to sprint through each piece.

  8. AndreaB says

    11 am with mat and Jeremy k
    Needless to say…i was slower than Jeremy but it was good motivation to keep moving in the heat!
    400 m run 1:58
    3,2,2,1,1 jumping mus (first time doing in a wod!)
    Du rx’d
    Wb 10#
    Slam ball 20#
    2nd 400m

  9. Donovan says

    12pm w/ Bryce

    Had a tough time with Part 2 in the workout today. Substituted for Pull ups and single unders both are a huge weakness for me really need to work on these.

    Splits – 1:09/DNF/ 6:42 (guessing)/ 1:51

    Best part of the workout today was seeing the emotional roller coaster I gave Bryce today. Huge smile of excitement when running Part 1 then the shaking head of disappointment in Part 4. All in all great conditioning workout. Had fun today!

  10. Amanda says

    430 with Kurt
    Splits- 1:21/7:46/7:04/1:36
    Part 2 did 15 pull ups/du’s, 12 pu/du’s, etc…
    Part 3 with 10# wallball

    Post work: with some help from Carrie attempted bar muscle ups, but can only get one side up and think I might have done a real kipping handstand

  11. Silvia says

    430 with coach Kurt,

    400m sprint- 1:23

    Part 2- DNF
    15-12-9-6-3 pull ups
    25-20-15-10-5 DU
    Couldn’t do those last 5DU in time

    Part 3- 6:38
    14# wb
    20# slam ball

    400m sprint- 1:29

    Still struggling HARD on those double unders. I was ready to throw my rope across the room. Going to continue to work on those.

    Everything else felt good

    Fun handstand work with Carrie after!

  12. Dana May says

    430 with coach Kurt,

    400m sprint- 1:38

    Part 2- 7:21
    15-12-9-6-3 pull ups orange band
    50-40-30-20-10 DUs

    Part 3- 8:15
    14# wb
    20# slam ball
    Kurt pushed us to only count the good reps and hold ourselves to a higher standard. So I did. And probably did a good 10-15 extra wall balls per round. Ugh.

    400m sprint- 2:01

    Fun handstand work with Carrie after! – I suppose I’ll be able to kick up into a handstand sooner than later with Amanda and Silvia dogging me about it. 🙂

  13. denis says

    1). 400M Run-1:14
    2). 15-12-9-6-3 PU’s
    25-20-15-10-5 DU’s- DNF
    3). 30-20-10 reps of: 7:25
    Wall Balls-20#
    Ball Slams-20#
    4).400M Run-1:44

  14. Jason says

    6:30PM w/Coach Kurt
    Part 1 (@ 0:00)
    400M Run

    Part 2 (@ 5:00)
    5 Muscle-Ups (15 Kipping Pull-Ups)
    50 Double-Unders (150 SU’s)
    4 Muscle-Ups (12 PU’s)
    40 Double-Unders (120 SU’s)
    3 Muscle-Ups (9 PU’s)
    30 Double-Unders (90 SU’s)
    2 Muscle-Up (6 PU’s)
    20 Double-Unders (60 SU’s)
    1 Muscle-Ups (3 PU’s)
    10 Double-Unders (30 SU’s w/some DU’s sprinkled in)
    12:29 (Got a DNF due to the SU’s)

    Part 3 (@ 15:00)
    30-20-10 reps of:
    Wall Balls (20)
    Ball Slams (30)
    DNF – 1 Round + 16 BSs

    Part 4 (@25:00)
    400M Run

    -Just didn’t have it today. (Did PU’s & Jump Rope yesterday as well.) Would’ve taken today off if not for the holiday weekend coming up.

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