Tuesday 090630

I hope everyone enjoyed my time away - I know I did! A big thanks to Eric and John for looking after things while I was gone. I posted a few scenic pictures from my honeymoon in Hawaii to help take your mind off the WOD. Let's push for a big showing tomorrow, as we will all need the moral support to get through this one. We'll do the standard CFWU and then straight into the WOD due to the time constraint. See you then!

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 081223.

Monday 090629

"CrossFit Total"

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

Post total to comments.

Compare to 090524.

Sunday 090628

Rest Day

Crossfit Roselle closed.

Saturday 090627

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Compare to 030716.

Wow, this is an oldie. Last seen in 2003! Single arm barbell push presses and deadlifts? Anyone done those before? Head on over to Crossfit Roselle and try it. We'll be open for 9am and 10am workouts.

John's definitely feeling it on his way to the pull up bar after his 6th round 400M run doing Nicole yesterday.

Friday 090626

"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 090330.

The lighting isn't great on this picture of Norberto doing a hang power clean, but I thought it was a good illustration of explosive power on the clean. Besides, John threatened bad things if I posted the picture of him modeling for Ice Mountain spring water.

I hope to see lots of people come in to do "Nicole."

Thursday 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081227.

Wednesday 090624

Main site:

Rest Day
Crossfit Roselle:

Come in and do one of the workouts you missed this week, or we can cook up something new.


Thank you John, Liliana, and Andy who brought in fans today. They made a noticeable difference.

Tuesday 090623

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

Post loads to comments.

Kathy demonstrating another Handstand Pushup variation.

Monday 090622

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

Post time to comments.

Check these Handstand push-up variations for those of us who find them too hard or too easy to do as prescribed.

Sunday 090621

Crossfit Roselle is closed today.

Main site WoD:

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.

Congratulations Jason and Dara on your wedding. Crossfit Roselle wishes you the best.

Saturday 090620

Main site:

Rest Day

Crossfit Roselle will be open for 9am and 10am workouts. John is cooking up a custom WoD that's sure to not leave you smiling for long.


Norberto wore his special two-tone t-shirt. Today's question: Do you have a special t-shirt or other item you like to wear for your Crossfit workouts?

Friday 090619

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

Sorry folks. Didn't know I was at bat today. I'll be updating the blog until Jason gets back. This picture is all I could come up with on short notice. I promise to get something prettier up for tomorrow.

Thursday 090618

Warm-up:
400m run
Stretch/roll joints
3 rounds of:
Air squats facing wall, 10 reps
GHD sit-ups, 10 reps
Back extensions, 10 reps
Ring push ups, 10 reps
Sumo deadlift high pull w/ barbell, 10 reps

Skills/drills:
Bergener warm-up
Snatch, 5 x 5 (light weight, work on form)

WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups


Many of you have been using beyond the whiteboard for logging your WOD times, etc. Are there any other sites/programs you're using? Which one do you like best?

Wednesday 090617

WU:
Row 400m
Stretch/roll out joints
3 rounds of:
Air squats facing wall, 10 reps
Kettle bell swings, 10 reps
Pull-ups, 10 reps
L-sits, 10 holds
Burpees, 10 reps

Skills/drills:
Bergener warm up
Hang power snatch

WOD:
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080603.

Can anyone tell me, other than John and Kathy, what exercise is being performed in this photo - front squat, clean, or thruster?

Tuesday 090616

Warm-up:
400m jog
Stretch/roll out joints
CFW x 3 rounds
Bergener warm-up

Skills/drills
Snatch 5 x 5

WOD:
3 rounds for time of:
200f walking lunge
35 GHD sit-ups
200m run
35 sit-ups


Let's welcome Mike as the newest CrossFit Roselle member! Not to pick on the new guy, as I think I remember that the bar was already starting to come down in this picture, but make sure that the bar is up high on the shoulders against the throat with elbows up when receiving a clean.

Monday 090615

Warm up:
400m jog
Stretch/roll out joints
Group exercises
Bergener warm up

Skills/drills:
hang power cleans

WOD:
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 081211.

John, Coach Bergener, and myself at the Olympic Lifting Certification in Milwaukee.

Saturday 090613 & Sunday 090614

CrossFit Roselle will be closed on Saturday and Sunday. John and myself will be attending the Olympic Lifting Cert. in Milwaukee over the weekend. You can probably bet that we'll be doing a few oly lifts next week!

Norberto switches to a mixed grip during our modified GI Jane WOD on Friday. It's important that you change up your pull-up grip from time to time - don't just get comfortable with the overhand since we use it most.

Friday 090612

Warm up:
Stretch/roll out joints
Run 400m
3 rounds of:
10 air squats, facing wall
10 ring dips
10 hollow rocks
10 sumo deadlift high pulls, using kettle bell
10 pull-ups

Skills/drills:
Hand stand push ups

WOD:
We will be doing a burpee/pull-up combo workout (see GI Jane on the main site). With a continuous running clock, you will do 1 burpee/pull-up during the first minute, 2 burpee/pull-ups the second minute, 3 burpee/pull-ups the third minute, etc., until you are unable to complete the number of reps in the allotted time. If you are unable to do an unassisted pull-up, we will modify it so that you are doing jumping pull-ups.

Post rounds completed to comments.

We have quite a few people (not picking on anyone in this photo, by the way) who are really making big improvements on their pull-ups but not equally on their dips. If you can do a pull-up, you should be able to do a dip. If you can do 10 pull-ups, you should be able to do 10 dips. If you fall into this category, we can fix it.

Thursday 090611

Warm up:
Stretch/roll out all joints
Run 400m
3 rounds of:
10 air squats, facing the wall
10 push-ups
10 kettle bell swings
10 knees to elbows
10 pull-ups

Skills/drills:
Hang cleans

WOD:
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

John works his way through the heavy squats on Wednesday. Be sure to ask him about his shoes!

Wednesday 090610

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

I don't know about you guys, but my quads are not in any shape to take on heavy loads today. We'll have an alternate workout for those of you feeling my pain.

Now that we are finally getting settled in the new gym, what are your thoughts on the warm-up? Right now, we are doing the standard CrossFit warm-up on our own, working up to the goal of three rounds. Would you like to see something more structured? Let me know your thoughts. We may play around with this for a bit.

Tuesday 090609

"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 090513.

Dara and newest member Rose during yesterday's thruster/double-under WOD - I told you I'd put you front and center on the site!

We certainly had our ups and downs yesterday with the workout, as many of you seemed to hit a wall before finishing. It's important that you eat something an hour or two before you workout. You also need to make sure you are well hydrated, especially now that its starting to warm up. This one may need to come around again soon...

Monday 090608

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Post time to comments.

We are back!!! The computer issue has been fixed, and hopefully we won't run into any more problems in the future. I know that some of you were really lost the past several days since I wasn't able to post any pictures or witty comments. Speaking of witty comments, I've got none today, so it will have to wait. Today's WOD should definitely give me some new material for tomorrow...

Sunday 090607

CrossFit Roselle closed.

Saturday 090606

'Lynne'

5 rounds of:
Max reps body weight bench press
Max reps pull-ups

Add total reps from each round and post to comments.

Computer is still down, but should be back up by Monday. Sorry for the inconvenience!

Friday 090605

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

Post loads to comments.

Compare to 090422.

Thursday 090604

Perform the following:

95# power snatch, 2 minutes (reps)
rest 1 minute
glute-ham sit-ups, 2 minutes (reps)
rest 1 minute
45# thruster, 2 minutes (reps)
rest 1 minute
row, 2 minutes (calories)
rest 1 minute
double-unders (reps)
rest 1 minute

Add total number of reps/calories for total score. Post to comments.

Wednesday 090603

For time:
Run 800 meters
40 L pull-upsRun
800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to comments.

Compare to 070731.

Please note that I have been having computer problems at home, so I am unable to upload any pictures, etc. Hopefully I will have the issue fixed in the next day or so and will be back to the regular postings.

Monday 090601

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Compare to 081009.

Dumbbell split clean - video [wmv] [mov]

It seemed like we had quite a few people tear up their hands last week breaking in the new pull-up bars. If your hands are still in bad shape, we'll sub in something else for the pull-ups. Don't let that be the reason you don't make it in today!