Sunday 090531

CrossFit Roselle closed.

Eric Muscle Up #1

Saturday 090530

"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.

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Let's all give Eric a big round of applause for getting his first muscle-up yesterday! Eric has been working pretty hard over the last few weeks trying to get one, and it finally paid off. Now he can't stop doing them! Congratulations, Eric!

Friday 090529

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 090412.

We finally topped off the new box jumps - it only took a month to finish them. To think we still have 6 more to cut out and put together makes me a bit nauseous. They look a bit 'Smurf'ish in this photo if you ask me, but not so much in person. Thanks to everyone who helped out with making them!

Thursday 090528

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

Post loads to comments.

Compare to 090128.

I feel some sort of bonus round is highly likely today...

CrossFit Roselle t-shirts are in! We have white w/royal blue and grey w/ navy blue. 'CrossFit Roselle' across the front, 'forging elite fitness' across the back. Women's sizes S, M, L and Men's sizes M, L, XL, and XXL. Limited quantities of each size are available. $15 each.

Wednesday 090527

CrossFit Regional Qualifier WOD


Submit the CrossFit Regional Qualifier WOD you'd like to do today, and majority rules!!! Otherwise, I'll pick one out. My pick will probably include burpees...

Tuesday 090526

"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.

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The new gym is ready!!! I don't think I could have planned a better WOD to break in the place as well as the new pull-pull up bars. See you all tonight!

Monday 090525

CrossFit Roselle closed.


I hope everyone has a happy and safe Memorial Day. Barring any unforseen complications, the new gym should be ready to go on Tuesday. See you all then!

Sunday 090524

CrossFit Roselle closed.


Thanks to everyone who helped with the move! It went much quicker than expected. The new gym is already taking form, and it will be ready to go by Tuesday. We will be closed on Memorial Day.

Saturday 090523

MOVING DAY!!!


Here's a peek at our custom built pull-up bar system. More to come later. See you all at 8 AM!

Friday 090522

"Michael"

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

Post time to comments.

Last WOD at the original CrossFit Roselle!!! We are meeting tomorrow morning at 8 AM to move the equipment to the new location. Hope to see you there!

Thursday 090521

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Post time to comments.

Does it work for everyone else if we bump up the moving time to 8:00 AM this Saturday? I think if we have a handful of people, it will only take a few hours to complete. That way we're done before noon.

Wednesday 090520

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 081107.

If your legs are completely burnt from the previous 2 days, I'll have an alternate workout for you. Don't let that be an excuse for not showing up today!

We are moving the gym Saturday morning at 9:00 AM! We'll meet at the old gym, load up the equipment, and head over to the new gym hopefully in 1 trip. George has contributed a trailer for us - thank you! If you have an easily accessible truck, we may be able to use it as well.

Tuesday 090519

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

OR

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Whichever workout above you did yesterday, you will do the opposite today.

Congratulations to Eric and John for obtaining their CrossFit Level I Certifications over the weekend!

Let's welcome Ed - our newest member. He is a traveling consultant and will be with us for a week at a time every six weeks or so. Everyone can take a page out of his book when it comes to the warm up. Glad to have you with us, Ed!

Monday 090518

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

OR

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Whichever workout above you do today, you will do the opposite tomorrow. We don't have enough benches and racks for everyone to do the bench press WOD on the same day, so we need to break it up.

Also, let me know if anyone will be able to assist moving the gym equipment to the new location this Saturday. It's Memorial Day Weekend, so I'm not sure how many people will be around. If there are enough people, maybe we can move the equipment and then hit an inaugural WOD at the new gym.

Sunday 090517

CrossFit Roselle closed.

Saturday 0901516

"Diane"

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

Post time to comments.

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I think everyone was afraid of Kathy's birthday surprise WOD yesterday. It was definitely a poor showing. Don't worry, Kathy, we'll have them all complete it one of these days.

Good luck to Eric and John this weekend. They're both attending the CrossFit Level I Cert. in Milwaukee.

Friday 090515

Main site rest day.

CrossFit Roselle:

Kathy's birthday surprise WOD

I'm not exactly sure how this is going to go, but just show up ready for some fun!!!


Maybe fun is a bit too much. Just show up ready for a great workout in honor of Kathy's recent 30th birthday on 090511. Will it involve thirty reps of something? Maybe 5 rounds? Who knows, maybe it will all depend on what mood I'm in today...I'm feeling pretty good so far!

Thursday 090514

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

Post time to comments.

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I couldn't decide what looked cooler, Maria's vein or Eddie's huge arm!

Wednesday 090513

"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.

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I'm hoping to get a t-shirt order in this weekend. Let me know if you'd be interested in purchasing one once we have the design. The first shirt will most likely be very simple, but feel free to submit ideas...

Tuesday 090512

Power clean 1-1-1-1-1-1-1 reps

For those of you not experienced with this movement, we will be doing sets of 5-5-5-5-5 while working on form.

Bonus rounds for everyone today!!!

Please remember that while the main goal of the CF warm-up is to prepare yourself for vigorous activity, it is also where you can improve your strength and flexibility. Your goal is to be able to get through 10 unbroken reps of each exercise, 3 times around. We will be doing more of a structured warm up once we move to the bigger facility, but for now, you really need to push yourself to do the warm-up as Rx'd!

Monday 090511

For time:
50 chest to bar pull-ups
50 burpees


Thanks again to those of you who stopped by this weekend to help out with the boxes. We still have 6 more to cut out and put together. We will definitely have one of the best box jump collections in the area once they are all finished...if that day ever comes!

Sunday 090510

CrossFit Roselle closed.


HAPPY MOTHER'S DAY!!! I love you, Mom!

Saturday 090509

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090326.

Don't worry. If its raining, I've got an indoor WOD we can do.

9 AM session today is still on. I will be heading to the new gym shortly after to work on the box jumps. The address is 944 W Lake Street if you've got some spare time to stop by. Its on the north side of the road between Rodenburg and Garden.

Friday 090508

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080918.

Good news! The pull-up bars are being made and should be done in less than 2 weeks! As soon as they are completed and installed, we will be moving the equipment to the new gym.

If you are planning on working out this Saturday, please come to the 9 AM class. I will be heading to the new gym to work on the box jumps as soon as the class is over. Feel free to stop by to see the new place anytime after 11 AM. Any help is obviously appreciated.

Thursday 090507

5 rounds for time of the following:

10 body weight dead lifts
9 knees to elbows
8 box jumps, 24"
7 pull-ups
6 burpees
5 clapping push-ups
4 broad jumps, 6'
3 handstand push-ups
2 walking lunges, 25'
1 forward roll


John goes for a 225# push jerk. He came up a little short, but I think he'll get it next time this comes around. Great job on the effort!

6 and 7 PM classes cancelled tonight!!!

Wednesday 090506

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

Compare to 090225

For those of you not comfortable doing heavy push jerks, we will lighten the load and do 1 push jerk the first minute, 2 push jerks the second minute, 3 push jerks the third minute, etc. until you are unable to complete the required reps in the time allowed. You will be starting from the floor, and you must clean the weight to start each set of reps.

The gym will be closing early this Thursday. Please plan on attending the 5 PM session if you normally come in at 6 or 7 PM. CrossFit Roselle (AKA CrossFit Sub-Side) is playing the Roselle Fire Dept. in softball, so I'd like to pass out a few flyers at the game if possible. I also hear that Eddie's Mom hands out the best home made burritos after each game!

I will be working on the box jumps again this Saturday for anyone interested in helping out.

Tuesday 090505

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.

Compare to 090319.

George and Danny look like a couple of zombies from Night of the Living Dead after finishing the daily WOD and a bonus round of Tabata squats.

Remember, we are still working out at the old gym location, 121 Bokelman Street. We will not be moving to the new location for a few more weeks.

Monday 050409

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

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For those of you who are not comfortable doing front squats, we will still be doing them, but not at max weight for three reps. Pick a weight from 55, 75, 95, 115, or 135#. You will do one front squat the first minute, two front squats the second minute, three front squats the third minute, etc. until you are unable to complete the reps in the required minute. You will be starting from the floor, and you must clean the weight to start each set of reps.

I am not feeling well today, so I may not be able to supervise the workouts. If that happens, I'm going to ask John and Eric to supervise classes at 5 and 6 PM if they are available, as they will both be taking their level 1 certs next weekend. If you normally come at 7, try and make it in to one of the earlier classes if possible. Thank you.

Sunday 050309

CrossFit Roselle closed.




Here are a couple pics of the new gym. Terrible shots, so I'll post some better ones soon. Thanks to everyone who helped out on Saturday. Turns out that making box jumps is a much longer project than anticipated. They are far from being done. I'll be at it again today, so if you didn't get a chance to stop by to see the new place, feel free to come on by. Thanks Eric for supplying a ton of tools!

Saturday 090502

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

We are making box jumps today! Even if you don't have time to help out, stop by 944 E Lake in Roselle to check out our new gym location. We will be there from noon into the early evening. Call me at 847-769-2669 for more info. Hope to see you there!

Friday 090501

"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.

Compare to 081130.

Lost: Wheelin' and dealin', money-makin', poker playin', crazy t-shirt wearin', jobssuk drivin', Eric challengin', crossfittin' but I can't right now 'cause I'm bronchitis havin' bachelor - AKA Action! Hope to see you back soon!

We will be making box jumps this Saturday. If you are interested in helping out, we will be making them at the new gym at 944 E Lake Street in Roselle, probably late morning/early afternoon. It's on the North side of Lake St. between Rodenburg and Garden. Call 847-769-2669 or see me today for more info. If you have a table saw, work bench, etc., we could probably use it. Thanks in advance for your help!