Thursday 090507

5 rounds for time of the following:

10 body weight dead lifts
9 knees to elbows
8 box jumps, 24"
7 pull-ups
6 burpees
5 clapping push-ups
4 broad jumps, 6'
3 handstand push-ups
2 walking lunges, 25'
1 forward roll


John goes for a 225# push jerk. He came up a little short, but I think he'll get it next time this comes around. Great job on the effort!

6 and 7 PM classes cancelled tonight!!!

Wednesday 090506

Push Jerk 1-1-1-1-1-1-1 reps

Compare to 090225

For those of you not comfortable doing heavy push jerks, we will lighten the load and do 1 push jerk the first minute, 2 push jerks the second minute, 3 push jerks the third minute, etc. until you are unable to complete the required reps in the time allowed. You will be starting from the floor, and you must clean the weight to start each set of reps.

The gym will be closing early this Thursday. Please plan on attending the 5 PM session if you normally come in at 6 or 7 PM. CrossFit Roselle (AKA CrossFit Sub-Side) is playing the Roselle Fire Dept. in softball, so I'd like to pass out a few flyers at the game if possible. I also hear that Eddie's Mom hands out the best home made burritos after each game!

I will be working on the box jumps again this Saturday for anyone interested in helping out.

Tuesday 090505

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090319.

George and Danny look like a couple of zombies from Night of the Living Dead after finishing the daily WOD and a bonus round of Tabata squats.

Remember, we are still working out at the old gym location, 121 Bokelman Street. We will not be moving to the new location for a few more weeks.

Monday 050409

Front squat 3-3-3-3-3 reps

Compare to 090325.

For those of you who are not comfortable doing front squats, we will still be doing them, but not at max weight for three reps. Pick a weight from 55, 75, 95, 115, or 135#. You will do one front squat the first minute, two front squats the second minute, three front squats the third minute, etc. until you are unable to complete the reps in the required minute. You will be starting from the floor, and you must clean the weight to start each set of reps.

I am not feeling well today, so I may not be able to supervise the workouts. If that happens, I'm going to ask John and Eric to supervise classes at 5 and 6 PM if they are available, as they will both be taking their level 1 certs next weekend. If you normally come at 7, try and make it in to one of the earlier classes if possible. Thank you.

Sunday 050309

CrossFit Roselle closed.




Here are a couple pics of the new gym. Terrible shots, so I'll post some better ones soon. Thanks to everyone who helped out on Saturday. Turns out that making box jumps is a much longer project than anticipated. They are far from being done. I'll be at it again today, so if you didn't get a chance to stop by to see the new place, feel free to come on by. Thanks Eric for supplying a ton of tools!

Saturday 090502

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

We are making box jumps today! Even if you don't have time to help out, stop by 944 E Lake in Roselle to check out our new gym location. We will be there from noon into the early evening. Call me at 847-769-2669 for more info. Hope to see you there!

Friday 090501

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 081130.

Lost: Wheelin' and dealin', money-makin', poker playin', crazy t-shirt wearin', jobssuk drivin', Eric challengin', crossfittin' but I can't right now 'cause I'm bronchitis havin' bachelor - AKA Action! Hope to see you back soon!

We will be making box jumps this Saturday. If you are interested in helping out, we will be making them at the new gym at 944 E Lake Street in Roselle, probably late morning/early afternoon. It's on the North side of Lake St. between Rodenburg and Garden. Call 847-769-2669 or see me today for more info. If you have a table saw, work bench, etc., we could probably use it. Thanks in advance for your help!