Saturday 090131

Main Site Rest Day


New member Andrew. Funny how you can turn an 8 lb. medicine ball and some PVC pipe into a great CrossFit workout.

Friday 090130

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 081119.

Andy and John during "Elizabeth." No words are needed to describe how difficult she was!

Thursday 090129

"Elizabeth"

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

Post time to comments.

Compare to 081026.

My older brother, Jeff. He's a film producer in South Africa (he's also the one who got me started in CrossFit). He's working on a project with Zulu warriors, and he sent me these photos from the set. We complain about callouses on our hands, but just think about their feet!!!

Wednesday 010928

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081101.

John on the pull ups while Andy bangs out the air squats during "Barbara." While the entire work out only uses your body weight, it is deceivingly difficult to get through. Just ask John - he was laying on the ground recovering for about 30 minutes afterwards! Props to John though for finishing in the fastest time. He also called out today's WOD before it went up.

Tuesday 090127

Main Site Rest Day


Liliana seems to be having a good time during "Barbarba." Actually, she was laughing because her arms gave out doing push ups during her last round, and she just about fell on her face . It was funny. I wish I could have been in a laughing mood during my last round. Barbara made me want to puke. Sorry, Liliana! Your picture is the only one that didn't have chalk dust spots all over it, so I had to put you up.

Monday 090126

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 080402.

We got pull ups! I just finished installing 2 more stud bar pull up bars in the gym. Funny story about these things. I was telling my brothers about the stud bar, and i told them to visit their web site at www.studbar.com. Well, it turned out to be the wrong web address. It's actually www.studbarpullup.com. Check out the difference for yourself...

Sunday 090125

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 081004.

Norberto working up to his new max lift of 375 lbs on the deadlift as Eddie, Guillermo, and Andy look on. Great job on the new PR! Now let's get your back squat numbers up to where they should be, and you'll be closing in on a 900 CFT. Congrats to Eddie and Guillermo as being the newest members of CrossFit Roselle!

Saturday 090124

"CrossFit Total"

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

Post total to comments.

Compare to 081025.

John performs an L pull-up. If your stomach isn't strong enough to do one of these, check out Drills and Skills for directions (scroll to the bottom of the page) to make the PVC parallettes you see in the background. These will whip your stomach into shape in no time.

Friday 090123

Main Site Rest Day

Guess who's sweat angel this is? I give you two hints:

1. he get's really nervous before each workout

2. in 2008, he hated to run; in 2009, he loves to run (although he still skipped the 10K WOD)

Thursday 090122

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 070113.

The race is on! Dara and Eric fight it out during a recent WOD. Who won? Eric, by a sock...

Wednesday 090121

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Compare to 080713.

Andy and I critiquing Albert on his hang power clean form, all while listening to him explain why he has issues...

Tuesday 090120

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 081126.

Eric has a new PR of 21 pull ups. Up from 6 in October. Now on to Thrusters...

Monday 090119

Rest Day.

This is my boy, Kaiser. I've had him since he was 3 weeks old. I actually bottle fed him the first week I had him. We used to run 2 miles and ride 2 miles almost every day. He doesn't run far any more, but he's still owns the neighborhood! I'll bring him up to the gym when it warms up.

Sunday 090118

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Jeff Delgado, a good friend of mine from Oklahoma, stopped by for his first CrossFit workout. We went to high school together and have stayed in touch ever since. He was one guy you didn't want to tangle with in the streets, but I can honestly say I just kicked his butt in the gym!

Saturday 090117

Run 10 K

Post time to comments.

Compare to 081213.

I know, I know - clean the camera lens. This is CrossFit Roselle at full capacity. Liliana (in the white shirt hidden behind Andy), Andy, George, Eric, and Norberto. With the small classes, you get great instruction and personal attention during each workout. We've got a few spots open, so contact me today for your free session. Hurry, we will be full soon!

Friday 090116

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Compare to 080811.

Bet you didn't know CrossFit Roselle had working neon lights...neither did I! I found out they actually worked while Norberto was suffering through the 5K row the other day. Who can tell me what kind of business was here before I moved in?

Thursday 090115

Rest Day

Registration is now open for the 2009 Bank of America Shamrock Shuffle 8K Run and 5K Fitness Walk. The field size will be capped at a maximum of 32,500 participants, which includes a maximum of 2,000 participants for the 5K Fitness Walk; registration will close when this limit is reached. The registration fee is $40.

Click here to register online.

CrossFit Roselle has a handful of members signed up, so if you're interested in joining us, better sign up soon! This event will sell out.

Wednesday 090114

Overhead squat 3-3-3-3-3 reps

Post loads to comments.

John and Norberto hitting the power cleans from Tuesday's WOD.

Tuesday 090113

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Post time to comments.

Virtual Shoveling

John, Norberto, and Andres banging out a few reps of the "Virtual Shoveling" Wod.

The stats say we've gotten 39 inches of snow so far this season. After this workout, I'd say you guys were ready to dig out of the next 10 feet, at least!!

Monday 090112

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

Ouch! That's all I can say...

Sunday 090111

Rest Day.


The Olalde brothers - Norberto (left) and Andres. A good brotherly competition is always welcome at CrossFit Roselle. I think a good test will be the Shamrock Shuffle coming up in March. Bets on who will take it?

Saturday 090110

Run 5 K

Post time to comments.

New member, Albert. If you run into him, be sure to ask about the "Angry Whopper." I'm laughing out loud right now! Note to myself, clean the camera lens...

Friday 090109

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Chicago Marathon, 081012. I ran a PR of 3:34:59, about 5 minutes faster than my previous best. I think that CrossFit played the biggest part in my improvement. A few other runners (not CrossFitters) I know were not able to keep pace because of the heat. We were all shooting for 3:30 times, but they fell back to the late 3:40's and even 3:50's.

Thursday 090108

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.

New member Liliana showing off her handstands. For those of you who can't do a handstand - practice, practice, practice! You have to be able to do a handstand before you can think about doing a handstand push-up. Liliana, you're handstands looked great!

Wednesday 090107

Rest Day.


My first homemade plyo box jump! Even though the cuts are a bit jagged and don't line up completely, she's still pretty solid. I've got a few more in the works that should be a bit easier on the eye. Here are the directions I followed to make them: http://library.crossfit.com/free/pdf/49_06_plyo_boxes.pdf. It's a fairly easy project. A table saw would have made it much easier. Good luck!

Tuesday 090106

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

Post time to comments.

George (left) and Eric after finishing Monday's WOD. We basically did a modified Elizabeth workout, doing 21-15-9 reps of hang power cleans and dips. I think it was a bit too easy for George! We'll have to increase the weight next time!

Monday 090105

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

New bars are here! We now have a 15k women's bar as well as a 10k junior bar. Thanks Rudy of CrossFit Chicago for the recommendation!

Sunday 090104

Deadlift 3-3-3-3-3 reps

Post loads to comments.

A CrossFit gym isn't complete until someone is kneeling over their own sweat drops! This is Eric during the recent "Murph" workout. Don't worry, I mop up every day.

Saturday

Rest Day.


Tyler stopped in for a quick workout. He's currently on leave from the Army. We used some equipment he normally doesn't have access to, including the med ball, kettle bells, and the C2 rower. We'll hit the full scale "fight gone bad" when you get back in March!

Friday

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

I don't usually like to copy and paste photos from the main site, but I thought this was great! It seems that some typical gym didn't like a few of its members actually getting in real workouts
at their facility. They see someone doing kettle bell or dumbbell swings, clean and jerks, or kipping pull-ups, and they assume the movements are not safe. That's the difference between a regular gym and a CrossFit gym. At a CrossFit gym, you're essentially getting a personal training session during each workout. If you're doing something wrong/unsafe, you'll hear about it. At a regular gym, you have to pay a trainer $50-$80/session for the instruction with only a small fraction of the workout.

Thursday

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

Post time to comments.

HAPPY NEW YEAR!!!