Thursday 091231

"Angie"

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

New Year's Eve Schedule - 6:00AM
New Year's Day Schedule - 9:30AM & 10:30AM (free class!)

Come start the New Year out right with a free workout for everyone at 10:30AM! No prior CrossFit experience required. Contact us at www.crossfitroselle.com or 847-769-2669 for more information.

Wednesday 091230

As many rounds as possible in 20 minutes of:
Walking lunge, 15 steps, holding a 45# plate overhead (women 25#)
Jumping pull-ups, 30 reps
Abmat sit-ups, 15 reps

"Pukie" the clown. Check out the mural that Eddie Ortega painted for the gym. Thanks, Eddie! It looks great! It's going up on the wall this weekend.

Tuesday 091229

For time:

1000m row
25 ring dips
50 box jumps, 24"/20"
20 ring dips
40 box jumps
15 ring dips
30 box jumps
10 ring dips
20 box jumps
5 ring dips
10 box jumps
50 double unders


Please use the monthly auto-payment feature for January's dues if you haven't signed up already. Please contact me with any questions, etc.

New Year's Eve schedule: 6AM
New Year's Day schedule: 9:30AM, 10:30AM

Monday 091228

Snatch 1-1-1-1-1-1-1 reps

If you're new to this movement, we'll drop the weight, increase the reps, and work on form/technique.

Bonus (10 minute time limit):

For time:
5 rounds of:
7 sumo deadlift high pulls, 75#/55#
12 push presses, 75#/55#
followed by
5 rounds of:
12 Abmat sit-ups
17 double-unders


Kathy during the WCCF Winter Weightlifting meet on 091212. Kathy won her weight division with her new clean and jerk PR of 156.5 pounds.

Sunday 091227

CrossFit Roselle closed.

Christmas party at Cousin's Pizza.

Saturday 091226

"Exploding 15's"

5 rounds for time of:
15 squat jumps
15 chest to bar pull-ups
15 clapping push-ups
15 toes to bar

Don't worry if you can't do all of the above - we can scale as needed.


Time to work off that Christmas pie! We have 2 classes today - 9:30 & 10:30AM. See you soon!

Friday 091225

CrossFit Roselle closed.

Merry Christmas!!!

Thursday 091224

CrossFit Roselle closed.


We're adding hours as of January 100101!!! Check back soon for the new schedule. Membership specials continue - contact us today for more information.

Wednesday 091223

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Legs too sore for this workout? Don't worry, we'll follow the same format and sub push press.

CrossFit Roselle will be closed on Christmas Eve 091224 and Christmas Day 091225. We will have 9:30 & 10:30AM classes on Saturday 091226.

So after yesterday's workout, how do you feel you're doing since starting the 90-day challenge? What do you think of today's workout, both before and after?

Tuesday 091222

1000m row
50 GHD Sit-ups
AMRAP in 6 minutes of "DT"
50 burpees

All exercises are timed except for the third movement which is counted by rounds. You have 6 minutes to complete each station before moving on to the next. If you finish under 6 minutes, you get to rest for the remaining time before starting the next station.


CrossFit Roselle will be closed on Christmas Eve 091224 and Christmas Day 091225. We will have 9:30 & 10:30AM classes on Saturday 091226.

Monday 091221

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Scale weight as needed. If you can't do handstand push-ups, we've got a few modifications we can make.

CrossFit Roselle will be closed on Christmas Eve 091224 and Christmas Day 091225. We will have 9:30 & 10:30AM classes on Saturday 091226.

Sunday 091220

CrossFit Roselle closed.


Thank you all so much for the great gift!!! I can't tell you how much I appreciate it. Merry Christmas and Happy Holidays to you all!

Saturday 091219

Five rounds for time of:
135 pound Thruster, 15 reps
5 mountain climbers
30 Abmat sit-ups


Reminder - there are 2 classes today - 9:30 & 10:30AM!

Friday 091218

As many rounds as possible in 20 minutes of:
15 box jumps, 24"/20"
9 hang power snatch, 85#/55#
21 double unders


We will be adding a 9:30AM class this Saturday!!! This is in addition to the 10:30AM class.

Thursday 091217

Squat clean 1-1-1-1-1-1-1 reps

If you're new to this movement, we'll scale the weight, increase the reps, and work on form/technique.

Bonus round:
2 minutes max wall ball shots
2 minutes max Abmat sit-ups


We're coming up on the last 2 weeks of the month, and it looks like Gus and Norberto are tied for the referral challenge. Who's going to pull it out? Free month membership or weightlifting shoes are at stake.

We're also just over halfway through the 90-day challenge. How do you feel you're doing? What seems to be working/not working for you as far as dieting?

Wednesday 091216

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

We will scale/substitute as needed.


High bar versus low bar position squats - there is a lot of debate as to which is better. I did some researching and came across a website which I thought was very informative - click here. Thoughts?

Tuesday 091215

Back Squat 3-3-3-3-3 reps

Bonus Round, if you're up for it:
10-9-8-7-6-5-4-3-2-1 reps of:
Squat jumps
Push-ups


Eric brought in an Indo balance board for us to play with for a few days. It's a lot of fun but dangerous at the same time - just ask Jessica. JJ looks about as happy as a kid waking up on Christmas morning.

Monday 091214

Partner Workout

In groups of two, complete as many rounds as possible in 20 minutes of the following:
1000m row
25 Turkish get-ups, 35#/20#
50 burpees

The numbers above are the total meters/reps per group per round. Each partner must complete at least 1 row/rep of each exercise per round, and partners cannot perform the same exercise at the same time. Each round must be fully completed before moving on to the next round.


Liliana cheers on her daughter during Saturday's Tabata Something Else. We had another great turnout this past Saturday. Who's in favor of opening a 9:30AM class on Saturdays?

Also, beginning in January, we will be offering additional classes throughout the weekday. Please let me know what hours you would like to see open up.

Sunday 091213

CrossFit Roselle closed.

Saturday 091212

"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.

One class today at 10:30AM. See you there!

Friday 091211

Seeing that the main site WOD doesn't seem appropriate for a large group, we can practice ring work as part of the warm-up and then do the following:

For time:
Wall ball, 10 reps
Toes to bar, 25 reps
Wall ball, 20 reps
Toes to bar, 20 reps
Wall ball, 30 reps
Toes to bar, 15 reps
Wall ball, 40 reps
Toes to bar, 10 reps
Wall ball, 50 reps
Toes to bar, 5 reps


The new wall ball targets are ready just in time for today's WOD. So does everyone agree that the kettle bell symbol looks more like a combination lock? What do you think about the main site WOD?

Thursday 091210

As many rounds in 20 minutes of:
5 dumbbell squat snatch, right arm
10 overhead walking lunges w/ dumbbell, right arm
5 dumbbell squat snatch, left arm
10 overhead walking lunges w/ dumbbell, left arm
15 reverse burpees


Michelle shows off her high kick. No, she's not a trained martial artist. She is, however, a second grade teacher with an attitude. Get in her way, and you may see her rubber soles up close!

Wednesday 091209

6AM CLASS IS CANCELLED DUE TO WEATHER!!!

3 rounds for time:
30 medicine ball cleans
15 dumbbell burpees
30 pull-ups
15 ring push-ups


Turkish Get-ups

Tuesday 091208

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

We're going to modify the above just a bit in order to accommodate everyone. Don't worry, I'll keep the modifications to myself until class time. See you soon!


Be sure to check out the diet blog to the right.

Monday 091207

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

If you're unfamiliar with this movement, we'll drop the weight, increase the reps, and work on form/technique.

Bonus round!!!
AMRAP in 6 minutes of:
???
???

For fun: guess the 2 bonus round movements.
Hint: there's 1 pulling movement and 1 pushing movement.

Gus is currently in first place for the December referral contest. Norberto is a close second. It's not to late - get those referrals in by the end of the month for a chance to win a free month membership or weightlifting shoes!

Sunday 091206

Impromptu WOD at 9:00AM - see you there!

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian

and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

Saturday 091205

Thruster
7-7-7
Each set is followed by max rep pull-ups

Deadlift
7-7-7
Each set is followed by max rep dips

Post loads and max reps for each set. Complete all sets of thrusters/pull-ups before moving on to deadlifts/dips.

Bonus???

Reminder: Self defense class at CrossFit Roselle today at 12:00PM. This will be put on by Joe Sipari, Trainer for Blauer Tactical Systems. You can read more about the SPEAR system here. This event is free to CrossFit Roselle members, $20 for all others.

Friday 091204

For time:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions


Reminder: Self defense class at CrossFit Roselle this Saturday at 12:00PM. This will be put on by Joe Sipari, Trainer for Blauer Tactical Systems. You can read more about the SPEAR system here. This event is free to CrossFit Roselle members, $20 for all others. Please let me know if you are interested in attending.

We will still have a WOD at 10:30AM Saturday morning.

CrossFit Roselle will be moving towards full time hours in January. What workout times would you like to see in addition to the current hours?

Thursday 091203

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

For those of you brave enough to face the cold, we'll run as prescribed (dress appropriately!) Otherwise, we'll sub in rowing or double unders or box jumps or burpees...


Reminder: Self defense class at CrossFit Roselle this Saturday at 12:00PM. This will be put on by Joe Sipari, Trainer for Blauer Tactical Systems. You can read more about the SPEAR system here. This event is free to CrossFit Roselle members, $20 for all others. Please let me know if you are interested in attending.

Wednesday 091202

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

40lb dumbbell for girls. Scale weight as needed. We've got a few modifications for the one-armed pull-ups, so no excuses for passing on this new WOD.


So what do you think will give first during the workout - lungs, legs, shoulders, grip, biceps, other?

Reminder: Self defense class at CrossFit Roselle this Saturday at 12:00PM. This will be put on by Joe Sipari, Trainer for Blauer Tactical Systems. You can read more about the SPEAR system here. This event is free to CrossFit Roselle members, $20 for all others. Please let me know if you are interested in attending.

Tuesday 091201

For time:
45 knees to elbows
15 kettle bell swings, 70#/55#
15 abmat sit-ups
45 hang power snatch, 65#/45#
30 knees to elbows
30 kettle bell swings, 70#/55#
30abmat sit-ups
30 hang power snatch, 65#/45#
15 knees to elbows
45 kettle bell swings, 70#/55#
45 abmat sit-ups
15 hang power snatch, 65#/45#


Also, we'll be having a self defense class this Saturday at 12:00PM. This will be put on by Joe Sipari, Trainer for Blauer Tactical Systems. You can read more about the SPEAR system here. This event is free to CrossFit Roselle members, $20 for all others. Please let me know if you are interested in attending.

Please be sure to check out the new payment feature located under pricing to the right.

Monday 091130

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

As many rounds as possible in 8 minutes of:
10 box jumps, 24"/20"
10 push ups


Can the above be part of a Zone friendly diet? Find out by checking out the new Diet Blog located to the right under CrossFit Roselle.

Sunday 091129

CrossFit Roselle closed.

Saturday 091128

"The Bear"

5 rounds of:
7 sets of the Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase the weight with each round. Barbell cannot rest on the ground, it is "touch and go." You can rest between rounds.

Post loads to comments.

New hours are coming! Be sure to check back soon for updates. CrossFit Roselle also has some great end of the year specials. Contact crossfitroselle@gmail.com or call 847-769-2669 for more information.

Friday 091127

Reminder - 1 class today at 10:30AM. See you all there!!!

1/2 "Murph"

800m run
50 pull ups
100 push ups
150 squats
800m run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with 1/2 mile run. If you've got a twenty pound vest or body armor, wear it.

1.


2.


3.


4.

Guess who ate what by posting your answers to comments.

Thursday 091126

HAPPY THANKSGIVING!!!

CrossFit Roselle is closed.


I didn't have any good turkey pictures (not yet anyways), so I thought I show off Liliana wearing her son's knee pads for the 400M walking lunge. If knee pads catch on like the gorilla grips, we'll know who started it!

I thought it would be fun to play a little Thanksgiving game. If you can, take a picture of your Thanksgiving plate before you eat and send it to me. I'll post all of the pictures tomorrow, and we can try to guess who ate what. Happy Thanksgiving everyone!

CrossFit Roselle Thanksgiving week schedule:
Thursday 091126 - closed
Friday 091127 - 1 class at 10:30 AM
Saturday 091128 - 1 class at 10:30 AM

Wednesday 091125

Due to the weather, we may have to go with an alternate WOD. But for now, I had to go with the main site WOD.

400 meter Walking lunge
Post time and number of steps to comments

We can scale/modify the above to fit each person's fitness level. Don't shy away today just because you don't like lunges - we can always come up with something new!


CrossFit Roselle Thanksgiving week schedule:
Thursday 091126 - closed
Friday 091127 - 1 class at 10:30 AM
Saturday 091128 - 1 class at 10:30 AM

Tueday 091124

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

CrossFit Roselle Thanksgiving week schedule:
Thursday 091126 - closed
Friday 091127 - 1 class at 10:30 AM
Saturday 091128 - 1 class at 10:30 AM

Monday 091123

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

We'll modify the back squats as needed to accommodate everyone.


CrossFit Roselle will be closed on Thursday 091126. We will have a morning workout on Friday 091127 at 10:30AM. All PM sessions on Friday will be cancelled. Saturday 10:30AM session will be held as scheduled.

Sunday 091122

CrossFit Roselle closed.

Saturday 091121

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

Don't worry if you're unable to do handstand push ups or unassisted pull-ups. We can modify this workout to accommodate everyone. See you all at 10:30!

Action works his way up to a new deadlift PR.

Friday 091120

Friday 7PM and Saturday 9AM classes are cancelled until further notice. Sorry for any inconvenience.

Deadlift 1-1-1-1-1-1-1 reps

Bonus round, anyone?

Contest - current member who gets the most new member referrals by the end of the year gets their pick of weightlifting shoes or free month membership.

I'll help you all out by offering some great specials for new members. Have them contact me at crossfitroselle@gmail.com or 847-769-2669 for more info. Even if you are not referred, contact me today to get the special year-end deal.

Thursday 091119

Three rounds, each for time of:
10 burpees
20 box jumps, 24"/20"
30 kettlebell swings, 55#/35#
40 push press, 45#/35#
50 abmat sit-ups

Rest exactly 2 minutes between each round. Post times to complete for each round.


We are now set up for monthly auto payments! Please see the pricing tab to the right. Thanks Kathy for being the first to sign up! Please be sure to use this payment method for your December dues. Let me know if there are any questions.

We will be having new member specials through the end of the year! Please contact crossfitroselle@gmail.com or call 847-769-2669 for details.

Wednesday 091118

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Liliana goes overhead with 65# during Fran. Congratulations on completing it as prescribed! Many of you had new PR's yesterday. Does anyone attribute the improvement to their diet (90-day challenge)?

Tuesday 091117

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Competition - it drives us to become better athletes. It pushes us to get in another rep when we want to rest. It can also cause us to cut corners. When it comes down to it, many of us are sacrificing our form, technique, and range of motion in order to get faster times for bragging rights, etc. We all know that a pull-up doesn't really count if our chin doesn't get over the bar. Why isn't it the same when our chest doesn't touch the ground on a push-up, or when we don't get deep enough on a squat, or when we don't come up all the way on a sit-up?

Monday 091116

"Angie"

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

Post time to comments.

Compare to 090926.

What goes around, comes around! We missed "Angie" when it came around last time on September 26th, 2009. That was the day the gym memorably participated in "Fight Gone Bad IV." Thankfully, the main site brought "Angie" back around for us to try today.

Waiting for FGB IV to start.

Sunday 091115

Crossfit Roselle closed.