Great Job This Morning!

Rick, Rick, Brent, Kim, Jen, Maria, Luz

Athlete of the Last 2 Days:  Maria!!!

For everyone who was with me this morning, you don’t even know how impressed I was.  That is a tough workout, you don’t know what you have left, what you’re doing next, etc.  You guys killed it though.  Awesome job.

Workout of the Day - Deck of Cards

Teams

Luz, Deliza, Victor - 20:34

Ed, Rick, Rick - 20:35

Jen, Jo, Marie - 21:48

Kim, Marilyn, Sharon - 20:57

Athlete of the Day - Rick R. - For two reasons.  He kicked butt today and Monday, even though he couldn’t make it to Crossfit, he took the initiative to workout on his own.  That is true bootcamp dedication!

I was thrilled to see you guys out early on Monday morning at 6:30am to workout at Windy City Crossfit for the second week in a row.  Although I was happy to see many there, I know there are several more of you who had an excuse as to why you couldn’t be there….some excuses better that others I should add

Look, in the end it consistency that pays off, so if you missed today’s workout you could still be labeled “consistent” come Friday if you just make the committment the rest of the week.  One of our participants, Rick R., said he and his wife Sharon, just did their own workout at home this morning because they truly couldn’t make the gym today.  Thats
an example of someone who really wants to get change toward achieving wellness!!!  Good job Rick and Sharon!

I’ll see you “kayaker” people tomorrow….its gonna be Awesome!!!

ps…for those of you who would like to have your voice heard and make a difference with
the upcoming National policy regarding health reform, please visit the site chirovoice.org just follow the instructions….without your voice people will have less of a chance to have chiropractic as part of their wellness lifestyle.

I just had a woman in today, who told me her 1 year old son went through his first cold ever without an ear infecion and tons of wax build up.  She just can’t believe how quickly a child responds to a good adjustment.  Last week a 17 year old high school student told his mom and I that he feels great for the 1st time in years, and he is able to get off of his ADHD meds.  Listen, stories like these will be far and few between without your voice.  So whether its passing our a card, buying a gift certificate, making
sure your loved ones are getting adjusted too, or going online and taking 1 minute of your time toward a national email campaign, you can make a difference in A LOT OF LIVES.

Much respect and a million thanks,

Heath McKinley, D.C.

We had some warriors this morning!  6:30 am is not easy, and it was great seeing so many of you who were here with me late last night.   It was a quick turnaround, and you made it, truely indicative of a bootcamp!

Todays Workout Of the Day

Warm-up

Work on skills - push-up, flutter kick, run

WOD for Time

1 lap then 10 pushups and 20 flutter kicks, 2 laps then 5 pushups and 15 flutter kicks, 3 laps then 3 pushups and 10 flutter kicks.

Athletes

Deliza  5:45

Luz  5:59

Rick C  6:38

Ed  5:59

Rick  6:45

Sharon  6:22

Kim  6:50

Peggy  6:09

Athlete of the Day = Kim

Deliza, Ed and Luz doubled up and made up Wednesday’s WOD.  True dedication, I love it!  Their time = 8:30.

Warm up

Workout of the Day

8 Rounds, Teams of 2

Run the bases, 1st base (10 Air Squats), 3rd base (High Jumps), Home Plate (1 Burpee)

Teams

Kim and Peggy - 11:42

Jen and Brent - 11:27

Heath and John - 11:21

Rick and Sharon - 12:45

Athlete of the Day - Brent

Great Job!

Don’t Forget Tomorrow we have two workshops:  Cheetah Gym is hosting Hot Bod and at McKinley Chiro we have “Supplement Your Health” where we will be discussing the vitamin, minerals, etc that should be present in your diet and how to determine if you’re getting them in yours.

See you there!

Windy City Crossfit - Monday Weekly Workout 6:30 am

Workout = 200 meter run - Squat, Pushup, Pull-ups (3 sets of 15, 12, 9 reps) - 200 meter run

Great job to all participants!

Courtney, Elizabeth, Brent, Jennifer, Kat, Heather, Jay, Jose, Maria, Peggy, Luz, Ed, Darlene, Deliza, Marilyn, and Eduardo

Athletes of the Day - Kat C and Jennifer B

In the Box!

Job well done!

Because we are constantly fielding questions from patients about yoga we knew we definitely wanted to include it in out bootcamp to give everyone the chance to try it out for themselves.  Dr. M’s wife Monica, took prenatal classes from Bloom and had nothing but good things to say about the experience, so we contacted them about working with us.  We are very excited for everyone to experience this awesome form of workout!  Here’s some more info on Bloom.

Zach and Kerry Maiorca, both Chicago area natives, are the husband and wife tag team behind Bloom Yoga Studio. The idea for Bloom was born out of a desire to create a community where the pursuit of health and happiness is a normal part of daily life.

We believe yoga doesn’t have to be something intimidating, exotic or complicated. The essence of yoga boils down to the practice of being present in the moment. By practicing yoga poses and observing the breath, you can learn to pay attention to what’s going on right now rather than dwelling on the past or the future. Life’s richness lies here in the present and that’s something worth pursuing, even if it is sometimes challenging!

At Bloom, both beginners and more seasoned practitioners will feel welcome. Our varied offerings include daily yoga classes and special workshops, a variety of massage styles, workshops and classes for new and expectant parents, and a store with books, yoga props and accessories, music, clothing, and gifts.

We’re your no-nonsense spot for yoga, massage, childbirth resources, and more. See you soon in Bloom!

Thursday, August 20th, 7:00 pm

When it comes to Wellness it is not only important to prepare your body to handle stress through exercise, diet, etc, but it is also important to manage stress in your life.  We spend more time in our home than any other place, therefore it has the potential to be one of the greatest stressors in our lives.  We decided to invite Molly Boren of Simplicity Works to come in and work with you on some practical, simple steps you can take to de-stress your home.

MOLLY BOREN and Simplicity Works will help you gain control over your home or office and use your space and time more efficiently.  The process will save you energy, stress, time, and money.

Molly is the Membership Director of the Chicago chapter of the National Association of Professional Organizers and is a founding member of the Chicago Sustainable Business Alliance.  She has been certified by the Board of Certification for Professional Organizers (yes, there is such a thing!).

Weekly Workout - Monday Mornings

When we decide to hold the bootcamp we knew that we wanted Windy City Crossfit to be involved.  Both Dr. McKinley and myself, as well as a number of patients, personally workout 3-4 times per week at WCCF.  I’ll let them explain what Crossfit is in their own words, but I can guarentee you that you will not find a better workout anywhere in Chicago!

What is CrossFit?

CrossFit is a strength and conditioning system built on constantly varied, functional movements executed at high intensity. We have designed our program to elicit as broad an adaptational response as possible to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

We train our athletes in gymnastics movements teaching both dynamic and static body control while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

Aside from the breadth or totality of fitness the CrossFit program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant practice with functional movements, and the development of successful diet strategies.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. CrossFit is also the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. If our program works for everyone from Olympic skiers to those that are overweight and sedentary, then it will work for you.