Monday 100301

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

If you cannot do muscle ups, then sub 3 pull-ups/3 dips for each muscle up. Scale reps as needed.

Bryce and Anthony take part in Saturday's "28 is Great" WOD.

Day 15 of the 30-day push-up challenge! Are the push-ups getting any easier?

Sunday 100228

CrossFit Roselle closed.



Derek's the latest to join the muscle-up club! Congratulations!

Day 14 of the 30 day push-up challenge.

Saturday 100227

"28 is Great!"

For time:
1 Kettlebell swing, 55#/35#
2 Abmat sit-ups
3 Kettlebell swings, 55#/35#
4 Abmat sit-ups
5 Kettlebell swings, 55#/35#
6 Abmat sit-ups...
Continue alternating exercises and increasing reps by 1 until reaching 28 reps
...27 Kettlebell swings, 55#/35#
28 Abmat sit-ups


Day 13 of the 30-day push-up challenge!

Make sure to wish both Michelle and Danger Happy 28th Birthday and to thank them for today's workout!

Friday 100226

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Erik gets his first muscle up! (This is actually his second - I wasn't ready for the first). Congratulations! I believe Norberto has set off a new trend. Who's next?

Day 12 of the 30-day push-up challenge.

Thursday 100225

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

If the ground is clear, then we can do this as prescribed. Otherwise, we'll stagger the start and row in place of the run. If you are unable to perform rope climbs, then sub in pull-ups.

Check out Norberto's first muscle up!!! Congratulations! It goes to show that despite injury, you can still improve in other areas.

Wednesday 100224

For time:
10-20-30 reps of:
Double unders
Overhead squats, 95#/65#
Floor wipers, 95#/65#

Post time to comments.


Stephanie, CrossFit Roselle's youngest member, works on her deadlifts during Tuesday's CrossFit Total. Congratulations on all the new PR's!

Day 10 of the 30-day push-up challenge!

Tuesday 100223

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Day 9 of the 30-day push-up challenge.

Save the date! We are working on a fundraiser event on the first day of Spring, Saturday 100320. Details to follow...

Monday 100222

As many rounds as possible in 20 minutes of:
10 squat jumps, 95#/65#
10 push press, 95#/65#
10 pull-ups


Day 8 of the 30-day push-up challenge! Who's still on board?

Sunday 100221

CrossFit Roselle closed.


Day 7 of the 30-day push-up challenge.

Saturday 100220

For time:

45 ring dips

21-15-9 reps of:
Medicine ball cleans, 20#/14#
Box jumps, 24"/20"
Walking lunges, steps

45 ring dips


Day 6 of the 30-day push-up challenge.

Gut check #2: Did you eat any better on Friday after posting your meals for Thursday? Post to comments.

Friday 100219

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

Day 5 of the 30-day push up challenge.

Gut check - what did you eat and drink yesterday (Thursday)? Post EVERYTHING to comments.

Thursday 100218

"DT"
Five rounds of the following for time:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps


Day 4 of the 30-day push-up challenge!

Wednesday 100217

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Staying at home due to an injury/disability? Check out Norberto. He can't use his left leg for at least 6 weeks, but he's still going strong. We can work around just about any handicap, so no more excuses!

Tuesday 100216

As many rounds as possible in 20 minutes of:
10 push press, 95#/65#
10 pull-ups
20 Abmat sit-ups


So who completed day 1 of the 30-day push-up challenge?

Monday 100215

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Hand Stand Push Ups for reps

30-day push-up challenge begins today! 100 push-ups each day for 30 days straight. You can break up your push-ups throughout the day any way you want, just as long as you reach 100. Push-ups completed at the gym during warm-up or WOD count towards your total.


Congratulations to CrossFit Roselle's Kathy Slowinski on her First Place finish at the CrossFit Games Midwestern Sectionals!!!

Saturday 100213

10 rounds of the following for time:
10 push-ups
5 burpees
15 squats

Scale rounds as needed.


Food for fuel - oranges, apples, pears, steak, chicken, eggs, orange peppers, asparagus, carrots, cucumbers, almonds. I've got a few other things not shown (oatmeal, whey protein, flax seeds, almond butter, milk), but this is pretty much going to be my diet for the next 48 hours.

We will be starting a 30-day push up challenge on Monday the 15th! Who's in? 100 push-ups per day for 30 days. You can spread out the push-ups whatever way you want just as long as you reach 100 each day.

Friday 100212

For time:
21-15-9 reps of:
Chest to bar pull-ups
Kettlebell swings, 70#/55#

Bonus:
As many double unders as possible in 2 minutes


Reminder: Classes will be held today at 6AM, 5 & 6PM. All other classes are cancelled!

Thursday 100211

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Scale as needed. We will sub kettlebell sumo deadlift high pulls for the rows and perform this workout in teams if necessary due to class size.


Check out Liliana and her L pull-ups! Way to go Liliana!

Note: This Friday, classes will only be held at 6AM and 5 & 6PM. All other classes will be cancelled. Sorry for any inconvenience.

Wednesday 100210

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

If you cannot do L pull-ups, do 1 regular pull-up and 2 straight legged sit-ups for each L Pull-up.

We spend a lot of time working on our pull-ups and dips. But what about push-ups? Any interest in a 30-day push-up challenge?

Tuesday 100209

Back Squat 3 reps x 5 sets
Row 250m for time after each set

Tabata Push-ups


Seeing that there was quite a bit of interest in the shoulder therapy, Olympic lifting, and strength training classes, we will be putting together a temporary schedule in the near future. Stay tuned!

Monday 100208

For time:
50 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#
40 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#
30 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#
20 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#
10 Abmat sit-ups
10 Sumo deadlift high pulls, 115#/75#
10 Thrusters, 115#/75#


Strip steak and oven roasted veggies (broccoli, zucchini, squash splashed w/ olive oil)


Chicken sausage w/ asparagus sauteed in olive oil

Would you consider either of the above dishes appropriate for a Zone meal? Is one dish more Zone appropriate than the other?

Saturday 100206

Deadlift 5-5-5-5-5 reps

AMRAP in 10 minutes of:
5 pull-ups
5 dumbbell push press, right arm, 55#/35#
5 dumbbell push press, left arm, 55#/35#
10 push-ups


Julie shows off how many wall ball shots she has left. She's the only person I've ever seen who refuses to set her ball down while resting!

Friday 100205

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Due to popular demand, we will be performing the Filthy 50 in place of the main site WOD.


I think Jessica took off her shoes for the knees to elbows just so she could show off her yellow socks!

Thursday 100204

5 sets of the following sequence for max weight:
1 shoulder press, 2 push presses, 3 push jerks
The bar must be held for the entire sequence for the set to count.

Bonus:
Tabata body weight deadlifts, 8 sets, followed immediately by 50 knees to elbows.


Kathy gets eye to eye with Pukie.

Wednesday 100203

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

If its dry outside, we can do this WOD as prescribed. Otherwise, we'll sub in something fun for the run...suggestions???

Let me know if you would be interested in attending any of the following specialized classes:
- shoulder therapy
- Olympic lifting
- strength training

Tuesday 100202

Five rounds of the following for reps:
Pull-ups, 1 minute
Push-ups, 1 minute
Abmat sit-ups, 1 minute
Double-unders, 1 minute

Add reps for total score. Post to comments.


Inside joke - JJ to the bar: "F--- your couch!"