WOD

10.05.10

4 rounds for time:
400m run
30 kb slashers, 16/12kg

-post times to comments

Article: It’s a Process, Part 1


deceleration.

10.04.10

PHASE01
box squat
beginner: 5-5-5-3-3-1
intermediate: 3-3-1-1-1
advanced: 1-1-1-1-1-1
*warmup to work sets, plan to increase weight per set

PHASE02
3 rounds for best average split, 2:00r
bear crawl, 25m
bb yoke walk, 25m @ 60% of P2
20 step-ups, 30/24″
15 squat jump pullups, strict

-post (p2/p3) results to comments

Article: Triple Extensions is Important for all Athletes

Thank you to everyone that came to our Opening Day on Saturday. It was great to see all the new faces as well as the familiar ones! We hope everyone enjoyed their time here and at Market, afterwards. On a side note, I would like to take a moment to thank the CF312 crew, families, wives, girlfriends and members that helped us get this all together, as well as put up with us (especially me) over the last couple months of preparation. All 0f your commitment to helping on a variety of levels is so heavily appreciated and it couldn’t have been done without y’all. Today is DAY1, let’s do some work. Thanks again!
-Sean

Inaugural WOD / 10.02.10

Come help us break in our new facility at 116 N. Aberdeen St. (Chicago, IL 60607)!

Schedule:
10:00 AM – Open House
10:30 AM – WOD/Heat1
11:00 AM – WOD/Heat2
11:30 AM – WOD/Heat3
12:00 PM – WOD/Heat4
01:00 PM – After Party @ Market / Drink Special (1-3PM)

WOD
1) CrossFit
3 rounds for time:
21 wallballs, 20/14lb
12 pullups
02 suicide run (3 legs)

2) Intermediate
3 rounds for time:
15 wallballs, 14/10lb
09 pullups, band assisted
02 suicide run (3 legs)

3) Beginner
2 rounds for time:
21 thruster, pvc
15 ring rows
01 suicide run (3 legs)

*CF312 t-shirts and discounted membership is available to each division winner (male and female).

All are welcome whether you plan to workout with us or not. Please plan on being in 15-20 minutes prior to the time slot you’d like to workout in, so you plenty of time to fill out a waiver and warm up.

We plan to keep this very informal and comfortable in an open-house format, so please do not worry about keeping a tight schedule; come in, check the place out and introduce yourself!


Lamb inspecting progress on the Monster’s installation.

April 2019 – Spencer Jacque


“Spencer always has a great attitude and is very supportive to other athletes around him during classes” – Coach Kat

Nickname:
Spence, SJ, Spenny – Please don’t call me Spenny

Age:
27

In general, what is your background?
Grew up in a no stoplight town in WI(seriously, there are no stoplights in my hometown). Played college football at UW-Whitewater and majored in Finance. Wanted to come to Chicago after school since it would have the most opportunities in my field. Currently work for Altus Group where I do due diligence, financial modeling and advisory consulting for commercial real estate transactions.

How long have you been a member at our gym, how did you learn about CF and why did you start?
Since Aug 2017 – My wife, Cally, has been doing crossfit for about 5 years with her mom. I was pretty skeptical for a while, but said I’d eventually give it a try after I let some football injuries heal after college. Really I had no interest in ever doing it and always got the standard cult/bro vibe from CF. Eventually I started because Cally was adamant about doing CF again when she moved to Chicago with me. This gym turned out to be the closest and most affordable option so I pulled the trigger.

How has being a member at 312 changed your life/lifestyle/level of fitness?
I went into CF with a distinct purpose not to be competitive. I just wanted to get a good sweat in and stay in shape. No longer did my bench and squat numbers matter, so I just wanted to avoid getting hurt or too obsessed. That changed at the first open workout of 2018. I didn’t sign up for the open, but went in on Saturday to do the workout anyway. Bergstrom was my judge and by the end of the day I was signed up for the open and knew more about Stuttgart, Germany than I had ever hoped to. I’ve been pretty hooked since then. Still try to temper my competitiveness, but it usually gets the best of me.

In many ways I am in better shape than I was while playing college football. I’m more athletic and flexible than I was. Never thought I would ever be able to do handstand walks/pushups or muscle ups. I feel much more limber and have a wide array of athletic ability/strength compared to college. Despite being smaller now, my olympic lifts are much heavier (with way better technique) than i’ve ever been able to do. For reference, I wasn’t even flexible enough to do an overhead squat with an empty barbell in college.

Short term goals (gym and/or personal):
Gym: 275 C&J, 225 Snatch
Personal: 730 on the GMAT

Long term goals (gym and/or personal):
Gym: Get Jevon to move back to Chi
Personal: Get Jevon to move back to Chi

What do you like most about being a member at 312?
I enjoy the community and competitive atmosphere. I was surprised by how many friends Cally and I have been able to make in our time at CF312. There’s a healthy competitiveness as well as support from the whole gym. Something that I think really highlights this is the “rule” that you aren’t to clean up until everyone finishes. It really promotes collegiality and it’s really motivating to have people cheering you on.

Favorite and least favorite movements:
Favorite: Pullups
Least Favorite: DB Thruster

Favorite and least favorite WODs: Favorite:
Favorite: 19.5 or a chipper
Least Favorite: Anything with a DL heavier than 155

Favorite post-WOD meal:
Protein Shake – Frozen strawberries/banana, protein powder, water, too much peanut butter and Chocolate chips if I’m feeling edgy.

Favorite movies:
Limitless

Favorite book:
Deep Work – Cal Newport

Favorite artist:
Frida Kahlo

Favorite quotes or words you live by?
Seize the day – It’s tattooed on my spine in Greek.

What are a few of your most notable achievements?
Passed all 3 levels of the CFA on my first attempt
Won 3 national championships in football in college and went 45-0

I’m passionate about:
Being productive. All the time.

Fun fact that we don’t know about you:
Tore my left ACL twice in college
I have a minor in Philosophy. I enjoy critical thinking.