Wednesday

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Dara showing off her missing toenails to Candice.
She had 6 toenails recently fall off after running the
Chicago marathon in October. That's okay, shoes
are not required in CrossFit gyms. Try getting
away with that at Bally's or Lifetime...

Tuesday

Rest Day.


Eric getting in some extra work after Monday's
WOD.

Monday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

The newest addition to the gym equipment - the
Buddy Lee jump rope. Courtesy of Eric. Thank
you!!! This sucker is fast and will take some
getting used to.

Sunday

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

My niece, Jamie, in the push-up position.

She'll be beating us all in about 10 years!

Saturday

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

My brother, Jerome. Not exactly sure what

he was thinking here, but I thought it was a

pretty cool pic. He's probably thinking about

how he wishes he could beat my time in

something...

Friday

Rest Day.


Candice - Wall Ball
This is a good exercise you can do at home. Take
a book bag or small tote bag and fill it with books
wrapped in clothes. Aim for a spot 8 to 10 feet
up and repeat up to 150 times. Just make sure
you do this in a garage or a basement!

Thursday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Merry Christmas!!!

Wednesday

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Eric working on going overhead. The shoulder
press, the push press, and the push jerk all
end in this position. Arms are locked out, head
is looking forward. Looks great from here!

Tuesday

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

I-beam pull-ups during "Cindy" in

my dad's basement.

And no, that's not belly button sweat,

I wiped my forehead with my shirt.

Monday

Rest Day


My niece, Jamie. We actually found
her sleeping like this. Reminds me
how I feel sometimes after a tough
WOD.

Sunday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

The following photos demonstrate how to begin
the "kipping" pull-up:


Jeff begins by doing a regular pull-up


After his chin goes over bar, he pushes
his body away from the bar and lets
gravity take over, allowing his body to
swing down and away


As the bottom of the swing, Jeff
properly allows his body to stretch
to its capacity, building up energy
to initiate the next pull-up. Note
how his feet stay back as his core
moves foward.

For a 200-pound guy, Jeff performs
kipping pull-ups like he's only 160.

Saturday

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Not sure if I was smiling for the camera, or smiling

because George and Eric were suffering through

the burpees during the filthy fifty...

Friday

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

Otherwise known as the "filthy fifty"

Post time to comments.

This position should be a common theme after
today's WOD...

Thursday

Rest Day


George and Dara. You can't tell from this view,
BUTT they're actually smiling during this WOD

Wednesday

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Post rounds completed to comments.


Candice - practicing the overhead squat. She's
even using the hook grip!

Tuesday

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Vertical Endeavors in Naperville 12/15/08


Jerome and Jeff scaling the wall. We did the
WOD after a day of climbing. It definitely did
a number on our grip.


Speaking of grip, we need to get one of these
boards in the gym. My forearms were hurting
from just looking at this thing!

Monday

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

Eric - ring push-ups. Nice form! Way to keep

your body in a straight line!

Sunday

Rest Day


Soldier Field 12/11/08 - Bears vs. Saints
Myself, Jeff, and Jerome. Canaan, Jeremy's wife,
took the photo. I had to put that in or else she
would have gotten mad. Hi Canaan!!!

Our view from about 6 rows from the top.

It was freakin' cold!

Saturday

Run 10 K

Post time to comments.

Early Christmas - New bar and bumper plates!

Friday

Three rounds for time of:

24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Post time to comments.



My two brothers are in town, one is from South Africa (Jeff, blue T) and the other from Tulsa, OK (Jeremy, or Jerome, red T). Jeff is the one who got Jerome and I started in CrossFit. We e-mail our results from the daily WOD each morning. Below are some pics from Nasty Girls. The one with Jerome next to the bucket was right after he met Pukie.

Thursday

"Nasty Girls"

3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.


Dara - nice full extension!


Candice and George showing off the guns...

Wednesday

Rest day

New rings!!! Gotta figure out what to do with

all the extra strap...

Tuesday

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Eric's Fish Stew

This is my fish stew. It conforms to "The Zone" proportions of 40% carbs, 30% protein, and 30% fat. The picture shows about 3 servings, which is equivalent to 3 Zone blocks.

Here's the recipe:

Ingredients

• 1 Yam - peeled and cut into 1/2 inch cubes
  
• 1 Small onion - chopped
• 2 Tbsp Olive Oil
  
• 1/4 lb Spinach - chopped
  
• 10 oz Asparagus - cut into 3 inch lengths.
  
• 1/2 Can Coconut Milk 7oz.
• 1 Can Diced Tomatoes 14oz.
  
• 1 lb Fish - filleted, rinsed and cut into 1 inch strips
  
• 4 oz Scallops
• 8 oz Shrimp
• 1 Lemon - juiced
  
• 1 tsp Tuscan spices -or- 1/4 tsp ea. dried basil, rosemary, garlic powder, paprika

For the Fish I used Pacific Cod, but any flaky, white fish could be substituted. I used 31-40 count cooked frozen Shrimp.

Heat the olive oil in a 5Qt pot. Saute, medium heat, the onion and yam until the onion is translucent. about 5 minutes.

Add the tomatoes, coconut milk, spices and simmer, covered for 10 minutes.

Add the spinach, asparagus and simmer for an additional 5 minutes.

Add fish and scallops, simmer for an additional 7 minutes.

Add frozen (cooked) shrimp and heat until shrimp is heated through.

Add Lemon juice. Salt and pepper to taste.

Makes approximately 20 Servings.

Serving size 100g

Nutrition Facts

Amount Per Serving

Calories 80.0 Calories from Fat 22.9 Fat 2.5 g 4 % Saturated Fat 1.3 g 7 % Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.0 g Cholesterol 24.6 mg 8 % Sodium 133.4 mg 6 % Potassium 360.0 mg 10 % Carbohydrate 9.2 g 3 % Dietary Fiber 1.6 g 6 % Protein 8.0 g 16 %

Monday

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.



Eric, sporting a new hair cut.
Nice job locking out overhead!

Sunday

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Post rounds completed to comments.

The set-up...

Saturday

Rest day


George's first week...great job on the
modified pull-ups!!!

Friday

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.

Dara and Candice - "Tabata Something Else"

This was actually taken BEFORE the workout.

I'm not allowed to show you the AFTER photos...

Thursday

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Post time to comments.

Wednesday

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Post time to comments.


Eric - one of the first CrossFit Roselle members. He's also the one responsible for the new website. Thanks Eric!!! Looks like he enjoyed the Fran workout a little too much. We may have to increase the weight next time!!!

The Box

Monday

21-15-9

Push Press
Walking Lunges

2x on the Lunges (42-30-18)

Post time to comments.


Installed a new Pull up bar over the weekend...