DECEMBER 2017
What's up Windy City!
How is it December already?! Ten years ago today, Windy City opened it’s doors for the first time. And here we are… What a wild ride! A big THANK YOU to all who have come through our doors…current and past members, guests and staff. That said… come celebrate with us this Saturday (details below)! As well… don’t forget about Barbells for Boobs — there’s still time to sign-up. And… be sure to check out our December AOM. Lastly… THANK YOU Windy City. Truly. Ten years in the books…here’s to 10 more!
—Justin
ANNOUNCEMENTS
HOLIDAY HOURS:
Sunday, December 24th -- closed
Monday, December 25th -- closed
Tuesday, December 26th -- 8am-12pm
Monday, January 1st -- closedBARBELLS FOR BOOBS WORKOUT CHARITY EVENT — DEC. 2ND
Everyone has a right to know if they’re living with breast cancer. There’s a tremendous need for all types of support, from being proactive, to detection, treatment and survivorship. Join us for our annual charity workout and help Windy City raise money to support Barbells for Boobs.
The Workout Event: Dec. 2nd at 8am
Grab a partner and crush this workout:
"THE O.B."
20 total rounds for time (20 min time cap):
12 wall ball, 20lb / 14lb
1 clean, (185lb / 135lb) (135lb / 95lb) (95lb / 75lb)*
7 burpee over bar
*Choose the appropriate weight for your skill level. ONE barbell per partner. Can be male/male, female/female or female/male
**Partners alternate rounds, 10 rounds/person. SCALED workout option for family and friends who want to participate, but are new to CrossFit.
SIGN UP NOWOur Goal: $20,000 by Dec. 2nd
Help us raise funds for this incredible organization! Any donation gets you a free ticket to the workout event. There are a few ways in which you can help us reach this goal:
Option 1: Donate any amount directly to team Windy City
https://fundraise.barbellsforboobs.org/team/136240
Option 2: Donate any amount to any Windy City fundraising team member (it all counts toward team Windy City total). Breast Cancer survivor, and Windy City member, Amy Benson raised a lot of money for us last year!
Option 3: Create your own fundraising page by joining the Windy City team and raise as much as you can. Simply create a page and select Windy City as your team. Then spread the word! This is a great option if you have a wide network of people to reach out to.
SIGN UP NOWANNIVERSARY PARTY — DEC. 2ND
It's time to put down the barbells and pick up the cocktails! Join us for Windy City's 10-year anniversary/holiday party at Matilda on Dec. 2nd (after the Barbells for Boobs event) from 8pm–???. Come party BIG with us!
ATHLETE OF THE MONTH
Mark Sefferino
"For most of my life exercise was not important to me, you could say I preferred a life of leisure growing up. Since drinking beer and smoking cigarettes wasn’t going to cut it forever I knew I needed to make changes in my life. I remember seeing a picture of myself several years ago and thinking “you look like a corpse.” Shortly after that I began my long overdue journey towards a healthier lifestyle. Before I started training at Windy City I was going back and forth between seeing a trainer and doing p90x. I didn’t care for either option that much, it was more of a box I needed to check each day. I would use any excuse to skip days and would quickly fall back into old routines and weeks would go by without exercise. I got to a point where I gave up on working out for a while when a friend of mine told me about Windy City. To be honest when he first told me about CrossFit it sounded very intimidating and I was not interested at all, but after a few months went by and I saw how much weight he lost I thought I would give it a try..."
FAVE FIVE FROM THE COACHES
Here's a list of what we're loving and learning this month:
Teri: What I've added to my daily diet
Steeped Tea Matcha—Studies have proven that matcha is high in antioxidants, loaded with Catechin, EGCg (cancer fighting properties), boosts memory and concentration, increases energy levels and endurance, enhances calm (we could all use a little of this), and fortifies the immune system. Just 1/2 teaspoon serving a day = all of these benefits!Malloy: Shake I'm drinking
Skinny Gut—Grain free, plant based, 20g of protein, 10g of fiber, probiotics. This protein powder comes in two flavors: vanilla and chocolate. I enjoy the vanilla with soy milk before or after a workout.Eloise: Vitamins I'm vaping
VITAMINVAPE—For 25% off the reason for your next PR
Eloise uses VITAMINVAPE everyday on the way to work.
Eloise has superior nerve cell function.
Eloise can snatch 176lbs.
Be more like Eloise, vape your vitamin B12.Jeff: Cold brew coffee I'm drinking
Bulletproof—On the go! I have been a bulletproof coffee drinker (coffee, grass-fed butter / ghee and MCT oil) for years but finally it has been married to my obsession with cold brew. This is great option if you are short on time for breakfast or just want to get some high quality fats in your diet. It also is available with collagen protein and multiple flavors that are sweetened with a sugar alcohol called xylitol that will not destroy your blood sugar. You can pick it up at Whole Foods or online.Justin: Book I'm (re)reading
Triphasic Training by Cal Dietz—Revisiting an old favorite. Triphasic Training is the pinnacle of sports performance training. That’s not hype. Cal Dietz, strength coach at the University of Minnesota, has the results to back up this claim – a Hobey Baker Award winner, two Big Ten Athletes of the Year, over 400 All-Americans, 28 Big Ten/WCHA championship teams, 7 NCAA National Team Champions, and 13 teams that finished in the top four in the nation.
ARTICLE OF THE MONTH
5 World Class Basics For Crossfit Nutrition
by Liam Holmes on boxrox.com
Practicing CrossFit without any regard to nutrition is similar to only having “one oar in the water,” according to CrossFit Founder and CEO Greg Glassman. Diet is crucial to optimising health and performance, supporting the reasoning as to why Crossfit Nutrition is the foundation of the CrossFit pyramid.
GET IN GEAR
Zip HOodies
It's that time of year. Fight off the cold weather and stay warm with our super soft zip hoodies. Limited sizes available. If we don't have your size, let Annie know that you want to order one for our next print run.
Available in store for $40
Keep livin' BIG, my friend.