JUNE 2019
What's up Windy City!
Summer is officially here! Well, maybe not “officially,” but at Windy City… Murph has come; Murph has gone; and summer is here! And with it, we’ve got some good stuff happening. Movement / Control / Flow class with Coach Mike Costello is happening again this Sunday; as well, the Advanced Snatch seminar (not many spots left) on the same day. In addition, it’s Pride Month, and all of us here at Windy City would like to reaffirm our commitment to welcoming any and all through our doors…regardless of race, color, creed, religion, sexual orientation, gender, identity, national origin, age, etc. ALL are welcome at Windy City SC. June is Pride Month. We welcome it…and we celebrate it. More info on our limited edition Pride t-shirt below. Lastly… a BIG Thank You to all who participated in our 12th Annual Murph Day fundraiser and workout event this past Saturday. We hope you all had as much fun as we did!
Keep livin' BIG!
ANNOUNCEMENTS
- MURPH Day 2019!
Every year, the Windy City community comes together to celebrate a year of growth, raise money for a charity that is near and dear to our hearts, workout, eat, drink and have lots of fun! This is undoubtedly one of the highlights of our year. This year, we did it again! To-date, WCSC has donated over $120k to The Navy SEAL Foundation. This past Saturday was a fantastic event for a great cause, so be proud Windy City! Just another great day...THANK YOU! - Movement / Flow / Control Class
This Sunday will be week two of four (4) consecutive Sundays with Coach Michael Costello. Our Movement / Control / Flow class series will combine 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! - Yoga is back!
Bring your mat and come get stretchy with us on June 15th from 12:30–1:30pm. - Advanced Snatch Seminar
Coming up next Sunday (June 9th) Noon-3pm with the one and only, William Rawlings of Superior Athletic Advantage (my Olympic weightlifting coach)... and there are 2 SPOTS LEFT! The requirement for the seminar is 8 months of snatch experience, so if you're unsure... either grab Coach Eloise to talk about it in person OR simply start your #snatchgoalz through attending one of our Olympic Weightlifting classes offered Tues, Thurs 6-7:30pm & Sat 10-11:30am. Register here - Nutrition Coaching at Windy City SC
Did you know we do 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 long-time Windy City member Tom Moss…
“When Justin was back in town in late September, we were talking about some challenges I was experiencing at the gym, and, well, elsewhere in life—it’s been a tough year. The convo got around to diet, and that’s when he invited me to be part of the pilot for his nutrition training program. It came at just the right time and I was in a place where I needed the help. So I jumped at the opportunity. First step, a series of before snaps in my shorts. Second step, simply follow the plan and track everything. Twelve weeks go by fast. There were ups and downs, including Thanksgiving when I consumed about five times the carbs in my plan. [There are nothing but carbs in pie? Who knew?]. Long story short, the effects have been amazing. Within a few weeks, I was back in clothes that I had previously, ahem, set aside. Over the twelve weeks, I dropped ten pounds. But the weight is the least of it. I trimmed down, had more energy, looked better, and my performance at the gym improved many fold. Sugar cravings abated. Sleep improved. I can also see through walls and bend iron with my mind. Kidding aside, and most important, my blue mood—actually, let’s call it low-level depression—has lifted. I just looked back at the Week 1 pics compared to the Week 12 snaps, and the difference is pretty remarkable. If you are ready for a change, and if you can give yourself up to a program, this one works.” — Tom Moss
For more info and / or to schedule a FREE consult, please email: info@windycitycrossfit.com - Monthly Challenge
Quick on your feet? This month’s challenge… 60 second max box jump, 24" for men and 20" for women. Prizes for both male and female winners. - If You Can’t Measure It, You Can’t Improve It
Reminder… Zen Planner offers workout tracking! With the app, you can... view published workouts; record your results for each workout; and view leaderboards for results logged each day. If you haven't downloaded the app, click on the links below to view it in the iTunes or Google Play store.
ATHLETE OF THE MONTH
Steve Peterson
Steve, aka “Orange Juice” is one of the most interesting people we have met at the gym. He has so many cool stories and a ton of knowledge to pass along. Take a noon class with him or get to know him at one of our community events and you’ll understand why Steve is not only our AOM, but probably the biggest ambassador for the health benefits of CrossFit we have met. This month’s recognition is the culmination of the last year and a half that Steve has been a member and all the hard work he has put into his time at the gym; whether it is extra burpees and box jumps before class or farmer’s carries when class is over, Steve gives it his all. His dedication and passion is infectious. Congratulations Steve, we want to grow up to be like you… P.S. ask him about “Orange Juice.”
STAFF FAVE FOUR
Here's a list of what we're loving and learning this month:
Megan: Clothes I'm wearing
Lou and Grey—Practical and comfyJeff: Book I'm reading
The Laws of Human Nature by Robert Greene—It is great to understand human character and they things we do. It gives you a chance to better understand youself into become a more self aware better individual (to both yourself and the others in your life)Chris: Thing I'm loving
Athleisure—I just read a New Yorker article about it.Justin: Show I'm watching
World of Dance—My wife digs it; My daughters love it; and I'm fascinated by it. The athleticism, the flexibility and the skills that these dancers exhibit is amazing.
ARTICLE OF THE MONTH
Ginger and Beef Stir Fry
via crossfit.com
INGREDIENTS:
- 3 oz. flank steak
- 1 tbsp. soy sauce
- 1 tbsp. oyster sauce
- ½ tsp. red pepper flakes
- 1½ tbsp. butter
- ½ tbsp. ginger
- 1 c. bok choy
- ¼ yellow bell pepper
GET IN GEAR
WINDY CITY PRIDE SHIRTS
Show your Windy City Pride with this brand new Gay Pride design. A portion of the proceeds will go to The OUT Foundation...helping to remove the barriers that block LGBTQ+ individuals access and participation, ensuring their success. Available only in our online store for $28.
Keep livin' BIG, my friend.