What's up Windy City!
As we move forward into the true ‘dog days of summer’ we’ve got a lot to be excited about at Windy City. Some internal changes (GOOD!), new women’s tanks, the return of Coach Mike Costello’s Movement / Flow / Control series on the 11th, Yoga, and…a Windy City Weekend to finish out the summer. As well, we have another solid AOM profile that we’re really excited to feature. All that and more below. Check it out!
Keep livin' BIG!
- Saved by the Barbell CF Fundraiser - Saturday, August 31st
Join us! August 31s, we’ll be participating in Saved by the Barbell...an annual Labor Day weekend fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities the world over. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of kids.
Registration includes a t-shirt and access to the Saved by the Barbell Leaderboard, powered by CrossFit btwb.
Cubs Rooftop Outing - Monday, September 2nd
Make it a Windy City Weekend and join us for a Cubs Rooftop outing on September 2nd (Labor Day). Cubs vs Mariners. Food, drinks, FUN...it’s all included. Tickets are $90 / person...and can be purchased HERE! Cut-off date to purchase is Friday, August 9th.
High Fives to Esther Kim, our new Operations Manager!
We’re really excited to announce that Esther Kim will be transitioning into the Operations Manager role here at Windy City SC. Jim Roth will still be part of our crew; however, he has a burgeoning real estate empire to tend to.
Esther has worked as a resident athletic trainer at the University of South Florida, responsible for the management of comprehensive healthcare for 130+ Cross Country and Track & Field student athletes; as well, as an Associate Director of Clinical Outreach at Tampa Bay Spine & Injury. In all of her positions since graduating from both Florida State University (Bachelor of Science) and the University of South Florida (Master of Science), Esther has taken on increasing responsibility and authority in her roles. We are lucky that she has decided to join our team in this role. With her experience, her organizational skills and ability to lead, Esther should have no difficulty making the transition to a leadership role at Windy City Strength & Conditioning.
While Esther has been with us for a while, please join all of us in welcoming Esther in this capacity...as our Operations Manager here at Windy City.
We’re fired up to keep Yoga going… Join us the following Sundays in August (12:30pm) as Yogi Lily Ryan-Lozon will be leading the way. No additional charge; all levels welcome.
August 11th - 12:30pm
August 18th - 12:30pm
August 25th - 12:30pm
One of our core beliefs at Windy City is to take small steps, celebrate each little victory and enjoy the process. In an effort to do just that, we would like to start celebrating member wins. If you have one, and you’d like to share, please email Chris (email@example.com)!
Tyler Opperman -- consistently making it in to the 5:30am open gym...with an 8 month child at home...that’s a WIN!
Original Member Leslie Heller -- back in the gym after a successful surgery for Radiculitis -- that’s a WIN!
Nick Kreifels -- new 6 Week Kickstarter -- down 4lbs after one week -- that’s a WIN!
Matt Ciavarella -- down 6lbs after one week in the 6 Week Kickstart program -- WIN!
George Zerante -- down almost 50lbs since starting with us back in January -- and under 200lbs for the first time since high school -- BIG WIN!
Jim Devery -- new 6 Week Kickstarter -- down 4lbs after one week -- WIN!
Shaun Whitworth -- Power Clean PR! -- WIN!
Paolo Pepe -- 6 Week Kickstarter -- down 11lbs and 3% body fat -- WIN!
Kristin Carr -- down 15lbs and 4% body fat since starting with us back in June -- WIN!
Bradley Hillhouse -- 20 rep max back squat PR (245lb) -- WIN!
Movement / Flow / Control Class
M/F/C with Coach Mike Costello is back on the 11th (10am). If you haven’t tried it out yet...you should! Movement / Control / Flow class series combines quadrupedal and ground-based movement with elements from various gymnastic, bodyweight and flexibility / mobility training disciplines to create a fun and challenging workout with BIG emphasis on fluid, quality movement. Expect to increase your mobility, flexibility, strength and endurance throughout these four (4) sessions. As well, expect to… HAVE FUN! Register HERE!
Individual Nutrition Coaching at Windy City SC
Did you know we offer individualized nutrition coaching at Windy City SC? Both PJ and Justin offer nutrition / accountability coaching individualized to you and your goals. Whether it’s a structured habit-based approach, macronutrient prescriptions, or advanced nutrient timing protocols...both Justin and PJ can work with you and help to increase performance, change body composition...and most importantly, just feel good. Take it from Windy City member Erik Borggren...
"This past January marked three years for me of doing CrossFit (two and half years at CrossFit Defined Lincoln Square and six months at Windy City). And over those three years, I grew stronger, connected to two great communities of athletes, and was having tons of fun. And while I was feeling better and stronger than when I started CrossFit, I was not feeling great. Energy levels were inconsistent and my gut never seemed to feel right. I knew fixing my nutrition was the answer to feeling better, but I wanted nothing to do with unsustainable diet plans, was afraid of losing the gains I had made in strength and muscle mass, and was concerned about the mental effects of tracking and weighing all my food. So with these questions and concerns in mind, I sat down with Justin in January to learn more about his approach to nutrition. I voiced my concerns and Justin listened. He invited me to work with him in developing a new lifestyle around food, not a diet plan. This new lifestyle of “tracking my macros” does involve tracking and weighing my food, but there is flexibility built in as well. The goal was and remains a healthy sustainable lifestyle that fuels me for workouts, but ultimately allows me to enjoy life with family and friends. And after 4 months of developing this new lifestyle and establishing a new relationship with food, the results have been remarkable. The stats are telling: I lost 23 pounds, dropped 7.5% body-fat, and lost only one pound of lean muscle mass. But more importantly, for the first time in a long time, I feel great. My energy levels are up, my gut feels healthy. And now food is both fuel AND something to enjoy. I am thankful for Justin and all his time and work with me, and look forward to new gains at Windy City in the months and years to come!” - Erik Borggren
For more info and / or to schedule a FREE consult, please email: firstname.lastname@example.org
2019 CrossFit Games
Start this week...and we’ll be streaming at the gym as much as possible. Feel free to bring some snacks and refreshments and join us in watching the top CrossFit athletes from all around battle it out to see who will be crowned “Fittest On Earth.”
60 Second Challenge -- August
Introducing the August 60 second challenge... Max BURPEE! You'll have until the 30th to get your scores up and verified by a Windy City staff member.
On top of being a husband, father and business owner, Matt shows up at Windy City every day ready to put in the work—and it shows. Since 2016, his dedication, kindness and willingess to push his limits (and cheer on his crew) has earned him a spot as this month's athlete of the month. We're lucky to have him here and hope he doesn't move to Montana quite yet. Congrats, Matt!
STAFF FAVE FOUR
Here's a list of what we're loving and learning this month:
Travis: Book I'm reading
Concise Orthopaedic Anatomy—My company sells to OR doctors so I need to be well versed in the human anatomy. This is NOTHING you want to read I can promise you that.
Esther: Habit I'm trying
Less social media—I’ve set an hour limit to my IG and my FB and my phone alerts me when I’ve reached that daily limit. It’s easy to go down the social media rabbit hole and waste a lot of time. Setting that daily limit helps me be more conscious of how I spend my time so I’m not endlessly scrolling.
Taylor: Show I'm watching
When they see us—Wow this was a dark one. But what an insane story and it was so hard to watch. But I found myself immersed into the story and I stayed up till 2am finishing it. Great acting, sad story.
Justin: Thing I'm loving
Joe Rogan Podcast—It's interesting, varied, relatable, and I really dig the guests... from Andy Stumpf, to Pat McNamara to David Goggins to Alex Honnold, Ben Greenfield, Mike Baker, Dr. Andrew Weil, etc.
ARTICLE OF THE MONTH
Introducing GQ's new fitness columnist and wellness guru: super-trainer Joe Holder. What makes Joe special—and why his roster of clients grows increasingly star-studded—is his holistic philosophy. Instead of killing yourself every day at the gym, why not save some energy to eat right, recover completely, and meditate? For his first column Joe gives us a look at the approach that powers his own life.
GET IN GEAR
Women's tanks are in!
A feminine version of the muscle tank, this must-have style is designed with our exceptionally soft poly-viscose fabrication that softly drapes around curves. The modern elongated armholes and curved bottom hem make it perfect for layering.
$26 available in the Windy City store while supplies last
INSTAGRAMS OF THE MONTH
Use #WindyCityLivin on Instagram and your picture might get featured here.