Saturday 090228

Main Site Rest Day.

CrossFit Roselle:

Make-up day. Miss a workout this week? We'll do it today.


Albert shows off his Alfalfa look after Friday's WOD. Even the sweat and skull cap he was wearing couldn't get that cowlick to stay down (trust me, cowlick is a real word).

Friday 090227

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 040817.

I left my camera at home yesterday, so I had to go through some old photos. Sticking with yesterday's theme, John, Jeff, Andrew, and Andy's butt hit the WOD from 090219. Jeff and Andrew subbed 500m row for the 400m run.

Thursday 090226

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 040613.

Albert is going knees to elbows while Eddie prepares for the dumbbell snatch during a modified "Joshie" WOD. I showed them the photo after the workout, and they both said it looks like Albert just had a baby Eddie.

Wednesday 090225

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

Post loads to comments.

John hits a front squat while Andrew looks on. I can't tell what part of this photo I like more - John's technique or Andrew's T-shirt...

Tuesday 090224

Main Site Rest Day.

CrossFit Roselle:

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

Post loads to comments.

Joan practices her squats over a medicine ball. To help keep your upper body upright when doing a squat, try this exercise to increase your lower back flexibility: Stand about a foot or two from a wall, facing it. Throw your hands overhead and squat, keeping your arms straight (no bend in the elbows) and do not let your hands touch the wall as you squat down. If you can do this, then move a few inches closer to the wall and repeat. Continue moving as close to the wall as possible without touching your hands to the wall during the squat. That should keep you busy for a few weeks/months!

Monday 090223

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.


This is a close up of Norberto while doing knees to elbows (that's why his arms look a bit wonky). John might have the best work out face pic of all time, but Norbero comes through time and time again with some great shots.

Sunday 090222

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

Post loads to comments.

Newest member Jessica performs a dumbbell snatch. A difficult movement, it requires a great deal of shoulder and hip flexibility in addition to excellent balance. I asked her about the shirt as well - She's a Notre Dame grad who jumped on the ex-head football coach's bandwagon a bit too early.

Saturday 090221

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 080205.

What's so funny? Andy, John, and Andrew get in a good laugh during a WOD. I think it had something to do with me snapping a photo at an awkward time, but I can't remember.

Friday 090220

Main Site Rest Day.

CrossFit Roselle:

Make-up day. Miss a workout this week? We'll do it today.


John hits a hand stand push-up while Andrew bottoms out on a push-up during Thursday's WOD.

Thursday 090219

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor."

Post time to comments.

Compare to 071028.

Seeing how the high today is only 18 degrees, we'll sub 500m row for the run.

Guillermo, George, Eddie, and Jeff fight it out during yesterday's "death by pull-ups" WOD. Congrats to Eric for smashing his previous record of 6 rounds with a new total of 13 rounds. Great job!

Wednesday 090218

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups 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.

Compare to 081102.

Here's a great photo of John just before he starts the second pull of the clean. Notice how the bar is now touching his legs at mid thigh, his shoulders remain out over the bar, and his feet are firmly planted in the ground. He's using a lot of back/lat strength to keep the bar in tight to his body. Awesome technique!

Tuesday 090217

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

Post loads to comments.

Compare to 081028.

Eric celebrates after finishing Monday's row-burpee-run WOD.

Monday 090216

Main Site Rest Day.

CrossFit Roselle:

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Compare to 040501.

CrossFit Roselle "in motion." Except of course Norberto, who ruined the shot by taking a breather.

Sunday 090215

CrossFit Roselle closed.

Main Site WOD:

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Compare to 040501.

Norberto doing a sumo-dead lift high pull during a recent WOD.

Saturday 090214

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Compare to 080228.

John and Norberto doing thrusters during Friday's Fran WOD while Andy looks on. Everyone had significant improvements over their previous PR's from 12/4/08, but Andy takes the cake by cutting his previous time in half. John also scored a sub-4 minute Fran for the first time. Great job all around!

Friday 090213

"Fran"

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

Post time to comments.

Compare to 081203.

The picture is a bit fuzzy, but still a good shot. Jeff is actually doing a squat clean, but the upward movement is similar to that of the thruster.

Wednesday 090212

Main Site Rest Day.


I think I called it. This is Andy after yesterday's super-sized "Elizabeth" WOD. His shirt looks like he got hit with the Gatorade bucket after winning the Super Bowl!

Wednesday 090211

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Compare to 080628.

Looks like its going to be one of those days...

Tuesday 090210

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

Post loads to comments.

Compare to 080819.

The originals, Eric and George. While I have to give credit to Donna and Glenn as the first actual clients at CrossFit Roselle, Eric and George were the first two monthly members. CrossFit Roselle is now running close to a full schedule thanks to these two!

Monday 090209

"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.

Compare to 081221.

Andy performing the sumo dead lift high pull. It's actually much more difficult to perform than it is to say.

Sunday 090208

Main Site Rest Day.

This photo was taken at the Museum of Science & Industry. It's a bit peaceful and hypnotic at the same time, so I thought it went well with today's rest day.

Saturday 090207

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Compare to 040525.

Post rounds and fractions of rounds completed to comments.

Dara working on her overhead squats.

Friday 090206

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.

Compare to 081229.

Either John is a great actor, or swinging a 70lb kettle bell 125 times really sucks! I've got to try and get this pic up on the CrossFit main site. Talk about intensity!

Thursday 090205

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Compare to 080523.

Albert and Eddie getting in some wall ball while Guiellermo takes a breather. Good thing I have the brick columns in the gym. John already pushed out the dry wall doing these the other day!

Wednesday 090204

Main Site Rest Day.

Liliana breaking out the big guns on her 5x5 squat.

Tuesday 0090203

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

Post loads to comments.

Compare to 081224.

Norberto catches his breath after a tough WOD.

Monday 090202

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080926.

Sunday 090201

"Kelly"

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

Post time to comments.

Compare to 080409.

This photo was taken by my brother over Christmas Break. It's from the driving range at a course on Superstition Mountain, AZ, where our mother lives. I can't help but to think of all of the different ways you could incorporate this set-up into a CrossFit workout. Or I guess you could just enjoy it for what it is, and hit some golf balls.