Thursday 090430

"Elizabeth"

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

Post time to comments.

Compare to 090129.

I think everyone felt how much more output is needed in order to go chest to bar as opposed to chin over bar during yesterday's WOD. Let's experiment and see how much we can improve our pull-ups over the next 30 days by going chest to bar during the warm up and any WODs. Cross your fingers and hope that we don't have a 100+ pull-up WOD during this stretch!

Wednesday 090429

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

We'll scale the weight and use assist bands as-needed for the pull-ups.


What's up, Mexico City!!! This pic is for you!

Tuesday 090428

Shoulder Press 1-1-1-1-1-1-1 reps

We will be pairing this WOD with some skill work and ending with a surprise!

As you may have heard, we will be officially moving to 944 E Lake Street in the next few weeks! I will be making some new box jumps, parallettes, and whatever else I can think of over one of the coming weekends. Let me know if you would like to help out. If you have a table saw you'd like to donate to the project, that would be fantastic. Otherwise, John's got some type of rigged table that surely will put us in some dangerous position...

Monday 090427

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Scale weight and dips as-needed. We will be doing a different warm-up today, so be sure to show up on time.

Although the rain on Saturday kept us from the park, it didn't stop us from working out outside! The rain cleared just long enough for us to move some equipment outdoors and complete the WOD. Congratulations to Maria for making the commitment and joining CrossFit Roselle!

Sunday 090426

CrossFit Roselle closed.

Saturday 090425

Main site rest day.

CrossFit Roselle:

Outdoor workout at Turner Park!


Today we'll be heading to Turner Park at 10 AM for an outdoor workout. If you're not sure where to go, then meet at the gym at 9:45, and we'll head over there together. Turner Park is about 3 blocks North on Roselle Road, then Right on Devon. You can't miss it. We'll be meeting in the parking lot by the basketball court. See you there!

Friday 090424

"Michael"

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

Post time to comments.

Compare to 081228.

Great turnout yesterday for the 5 PM class. Nice job to those of you completed your first filthy fifty!

Thursday 090423

AKA: "The Filthy Fifty"

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

Post time to comments.

Compare to 081219.

Who's interested in doing an outside WOD this Saturday? Given that it's supposed to be in the 70's and it's a main site rest day, I think it's the perfect time for one. I say we all meet around 10:00 AM at the park off Roselle Road and Devon (I think those are the right streets - I'll verify today). We can break up the WOD into as many groups as needed. Let me know what you think.

Wednesday 090422

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

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Compare to 090302.

I think I called out this WOD yesterday. For those of you with little to no experience with heavy deadlifts, don't worry, we'll incorporate the movement into a WOD so you can break a sweat. For the others, I see some overtime with Tabata rowing...

Tuesday 090421

CrossFit Roselle:

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

Post loads to comments.

Compare to 090313.

Main site rest day.

It's almost official! As soon as the Village approves the use, we will have a new gym. So what do you think about the name? The physical address will remain in Roselle.
a. CrossFit Roselle
b. CrossFit Sub-Side
c. CrossFit Jacari
d. CrossFit _____(fill in the blank in comments)

Monday 042009

Main Site WOD:

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

CrossFit Roselle:

"Angie"

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

We may have found it! I'm looking at a new gym location that is approximately 3.4 miles SW from the current address. What's your biggest concern about a potential move?

Sunday 090419

CrossFit Roselle closed.

Main Site WOD:

"Angie"

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

Post time to comments.

Compare to 081225.

Eric swings the 55-pound kettle bell during Helen.

Saturday 090418

Saturday 090418

For time:
100 Inverted burpees

Post time to comments.

What would be more important to you in a new (and bigger) gym - higher ceilings (14' or more) or easy access to outdoor running?

Friday 090417

Main site rest day.

CrossFit Roselle:

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


What's been your greatest accomplishment so far since joining CrossFit? It can be anything, from achieving a new max lift, a PR on a timed WOD, completing a WOD as prescribed for the first time, losing weight, etc.

Thursday 090416

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Pre-workout meals. What do you eat before a workout, and how long before do you eat it?

Wednesday 090415

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 090301.

John's new nickname is "Street Fighter."

Tuesday 090414

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Current weather excluded, its starting to warm up. I was thinking about doing a future Saturday WOD at a park, high school track, etc. Any interest? What about a workout/picnic combo?

Monday 090413

Main Site Rest Day.

CrossFit Roselle:
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 090202.

When it comes to programming workouts, many CrossFit affiliates make up their own WOD while others choose to follow the main site WOD. Does it make a difference to you?

Sunday 090412

CrossFit Roselle Closed.

Main Site WOD:

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 090202.

Props to Jessica and Kathy for being the only ones to show up for the row-burpee-run WOD on Saturday. Don't worry, I think this one may come around again real soon, say Monday...

Saturday 090411

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

Post time to comments.

Compare to 090215.

Eddie gets a new PR of 200# for the shoulder press. Great job!

Friday 090410

"CrossFit Total"

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

Post total to comments.

Compare to 090310.

Most of you know that CrossFit supports the Zone diet. Has this had any impact on the way you eat?

Thursday 090408

Main Site Rest Day.

CrossFit Roselle:

Technique Day. Got a movement you need to work on? We'll work on it today and turn it into a WOD.

Action Andrew turned out to be the only taker on the 5K run yesterday. I know that many of you had good excuses, but I think in general most people do not like the pure running WODs and will skip them if at all possible. Why is that?

Wednesday 090408

Run 5 K

Post time to comments.

Compare to 090307.

Kaiser checks out new member Catalina. She checked out okay. Tina, you're next!

Tuesday 090407

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 090206.

According to a news program last night, many people are cancelling their gym memberships in order to save money. Where does CrossFit fit into your budget? Do the benefits of the program outweigh the costs?

Sunday 090406

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

Baseball Opening Day! Cubs or Sox?

Sunday 090405

Main site rest day.

CrossFit Roselle closed.

John and his brother Eric, in town from Pittsburgh, ditch the WOD and go right for the Filthy 50. Eric got John started in CrossFit. My older brother Jeff got me into it. Who got you into it?

Saturday 090404

Hang power clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

What CrossFit exercise, movement, lift, etc. seems to be the most difficult for you, and which one would you want to practice more often?

Friday 090403

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 080416.

We've all experienced soreness following a CrossFit workout. In fact, the definition of CrossFit is more like a recipe for soreness - constantly varied, functional movements performed at high intensity. So when is it okay to push through the soreness and do another WOD, and when do you hold off?

Thursday 090402

Three rounds for time of:
42 knees to elbows
45 jumping pull-ups


Congrats to Andrew for making his April 1st goal of 10 pull-ups and 10 dips! Great job Andrew! Prior to starting CrossFit 2 months ago, he couldn't do a single pull-up or a full range of motion dip. He's already setting his next goals. What goals do you have?

Wednesday 040109

Main Site Rest Day.

CrossFit Roselle:

"Nicole"


Debate: During a workout such as Fight Gone Bad, can someone perform box steps in place of box jumps and still claim they completed the workout "as prescribed?"