Friday 090731

"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 090626

REMINDERS:
1. Saturday workout at Lake Park High School (500 W Bryn Mawr Ave in Roselle) at 10 AM. We will be meeting at the track. All are invited, so bring your friends and family for a free workout! THERE WILL NOT BE A 9 AM CLASS THIS SATURDAY.
2. The 6 AM class will be held Monday through Friday starting next week. Sign up now while space is still available!

Thursday 090730

For time:
400m run
10 burpees
20 dips
30 sit-ups
40 squats
50 pull-ups
40 squats
30 sit-ups
20 dips
10 burpees
400m run


I love this pic! The back of Ian's shirt kept getting caught underneath the rower seat. Instead of taking his time to get off the rower and tuck in his shirt, he made the quickest fix and bit down, literally. It's that kind of mentality that makes CrossFit so great - do whatever it takes to get the job done correctly in the most efficient manner.

Okay, due to the limited responses I received about this Saturday, we will be holding a workout at 10:00 AM at the Lake Park High School track. All are invited! Tell anyone and everyone about the free workout along with membership specials for those who sign up that day. Please note that there will be no 9:00 AM class at the gym.

Wednesday 090729

For those of you interested in completing the main site WOD, we will be running the 10K from the gym at 7 PM sharp! That means be warmed up and ready to run by 6:59 PM! There will not be a regular 7 PM class.

We will have an alternate WOD for the 6 AM and the 5 and 6 PM classes.
For time:
Row 500M
5 rounds of:
-Medicine ball cleans, 10 reps
-Box jumps, 10 reps
Run 400M


Due to the success of the 6AM class, we will be expanding the schedule to include Tuesdays and Thursdays beginning next week. The 6AM class will now be held Monday through Friday. Thanks for all of the support, and keep the referrals coming!

Tuesday 090728

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.

Compare to 090102.

I've got an alternate WOD for those of you (myself included) who's hands look and feel like they were beaten with meat tenderizer.

Anyone up for a destination WOD this Saturday? I was thinking we could go to the track at the Lake Park High School just down the road, if allowed. Let me know if you'd be interested and what time works better - in the morning (10ish) or afternoon (2ish). If its a go, bring all your friends, neighbors, co-workers, etc. for a free workout. I'll be offering some good incentives to join.

Monday 090727

"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 090609.

A great way to start out the week is by setting a new PR with one of the girls! What was you previous PR, and what is your goal for this time around?

Sunday 090726

CrossFit Roselle closed.

Ed works his way up to a new PR dead lift of 445 pounds!

Saturday 090725

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

Seeing that today's WOD doesn't include any pull-ups or gripping of bars, your excuse that your hands hurt too bad isn't going to fly. See you at 9 or 10 AM!

Friday 090724

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 090606.


Does anyone have any post workout ritual that they think helps fight off soreness the next day? It can be anything from a stretching, a hot bath, an ice cream sundae, all of the above.

Thursday 090723

"DT"

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

Compare to 090414.

I've got an alternate WOD for those of you who did yesterday's workout and are looking for something a bit different. Otherwise, most everyone could use some extra practice, so grab a bar and lift!

I never would have thought that I would be able to clear 44-3/4 inches! No doubt in my mind it wouldn't have happened without CrossFit. The Olympic lifts play a huge role when it comes to explosion, that's why they're just as important as the other movements we practice. Don't shy away from certain WODs because you think they're too challenging or not specific to your physical needs. We can and will scale any movement so that you can learn it and perform it properly. They all play a part in our quest for elite fitness.

Wednesday 090722

3 rounds of 21-15-9 reps of:
Clean and jerk, 155#
Double unders

We'll scale the weight for the clean and jerk as needed.

I just noticed in this photo that several of you turned your boxes at an angle. Why is that?

Tuesday 090721

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

Compare to 090605.

For those of you not yet comfortable with the heavy lifting, we will couple this movement with another for a nice little WOD that will leave you unable to stand...I'm kidding. You will be able to stand against a wall. Just get your butt in to the gym!

We had a whopping 2 people show up for the Monday 6 AM class - Norberto and Liliana. A few of you had reasons why you couldn't make it, so I expect a better turnout on Wednesday. Norberto felt so good after getting the Filthy Fifty out of the way early, he showed up to the PM class just to heckle the other Olalde's. Great job to everyone for showing up and working through the marathon WOD!

Monday 090720

"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

Compare to 090423.

No better way to celebrate John's 26th birthday than with the Filthy Fifty! John did this same WOD exactly one year ago. By how much time do you think he'll improve?

Sunday 090719

CrossFit Roselle closed.

Enjoy the day off, as you can probably bet that we'll be hitting the main site WOD (Filthy Fifty) either Monday or Wendesday of this week!

Saturday 090718

Saturday Morning Group WOD!!!

Rise and shine everyone! We'll be having a group WOD today, so show up and help out your fellow crossfitter. I've got a few different ideas in mind, so the WOD will vary according to the number of people that show up. Classes are at 9 and 10 AM. Newcomers welcome!

We had another great turnout yesterday at the 5 PM class. I appreciate everyone's help in spreading the news that CrossFit is the best fitness program out there!

.

Reminders:

1. 6 AM classes start Monday 090720 and will be held on M, W, and F.

2. New member specials continue - waiver of foundations fee and no long term contract!

Friday 090717

30 Muscle-ups for time

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

Compare to 090529.

TGIF! Let's start the weekend off right with a big showing today. Tomorrow, we have classes as scheduled at 9 & 10 AM. If you've never experienced a CrossFit workout but would like to try it out, Saturday 10 AM is a great time to stop by.

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If its bed time and you're hungry, do you just go to bed or do you eat? What do you eat?

Thursday 090716

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

Compare to 090118.

Experienced lifters will do this WOD as rx'd. For the not so experienced, we'll incorporate the movement into a couplet WOD.

Bonus round, anyone?

REMINDERS!!!

6 AM class starts Monday 090720 and will be held on M, W, and F.

Membership special continues - waiver of foundations fee and no long term contract!

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At some time in the future, would there be any interest in a scheduled Olympic lifting class? We could devote an entire hour to a specific lift, and we could have it say on the 1st and 2nd Tuesday of the month at 7PM? That's just an example. We could work out the date(s) and time later.

Wednesday 090715

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Compare to 090403.

We've hit our legs hard for the past 2 days, so if you're too sore for today's WOD, I'll have something else for you to do. Just get your butt to the gym!

Great turnout yesterday at the 6 PM class! Let's keep it going! Let everyone know that we are still running membership specials, so they need to come sign up now. The current special includes a waiver of the foundations fee and no long term contract required!

Tuesday 090714

WOD:
As many rounds as possible in 20 minutes of:
95# sumo deadlift high pull, 5 reps
100m sprint uphill
mountain climbers, 10 reps (a rep is counted when each foot is brought up to the hands 5 times, followed by 1 push up)
100m sprint downhill

We tried a bit of different warm-up yesterday during the 5 PM class. What did you think?

Monday 090713

I think today we'll do a combination of today's main site WOD and yesterday's. I haven't quite figured out the combination, but it will be ready for you come 5 PM. See you then!

Thanks to Kathy and her dog for having us all out on her boat this Sunday. We had a great time! Also thanks to everyone else for a successful BBQ. I'll get some other pics up once everyone sends them to me.

Sunday 090712

CrossFit Roselle closed.

Water skiing on the Fox river today, starting at 8:00 AM (best and safest skiing is early in the morning - we stop skiing when traffic gets heavy on the river - usually around 11ish).

Address is 99 Kazimour Dr, Barrington, IL 60010.

Here a local map of where to park and walk:http://maps.google.com/maps/ms?hl=en&ie=UTF8&msa=0&msid=105427360018460604469.00046e13d24dd0a18686e&ll=42.230146,-88.174376&spn=0.00288,0.008256&t=h&z=18

Some of us will be carpooling from the gym at 7:30 AM, so get there early!

Kathy's cell phone is 630 890 9220 if you need help with directions.

Saturday 090711

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.

If we have enough people, and everyone is keen on doing a group WOD instead, I've got something in mind.

Reminders:

1. Tomorrow - water skiing at Fox River, courtesy of Kathy. We will be leaving from the gym at 7:30 AM if you want to carpool (Not 7:35 or 7:40, but 7:30!!!). Otherwise, see the comments section for more info. I'll be making a food list, so check back later today.

2. 6 AM class is starting on 7/20/09. It will be held on Mondays, Wednesdays, and Fridays for now with Tuesdays and Thursdays to be added at a later date. Sign up now!!!

Friday 090710

Today we'll be doing one of the CF Regional WODs. I couldn't find the actual posting for this WOD, mainly because I spent too much time this morning looking at the CF Games site, but its pretty simple: Men must lift 7000 pounds from floor to lock-out overhead in as little time as possible. You may use whatever weight you are comfortable with, just as long as the weight times the total reps is equal to or greater than 7000 pounds. So if you are comfortable with 155 pounds, you must perform 46 reps, 135 pounds = 52 reps, 115 pounds = 61 reps, etc. Women must get 5000 pounds. Clean and jerk is the probably your best bet. If you find the actual WOD listing, and I messed it up somehow, let me know.


1. This Sunday - water skiing at Fox River followed by cookout starting around 8 AM - let me know if you're interested - see comments section today for more info.
2. 6 AM class is starting on 7/20/09. It will be held on Mondays, Wednesdays, and Fridays for now with Tuesdays and Thursdays to be added at a later date. Sign up now!!!

Thursday 090709

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 090520.

If your legs still feel like jelly, I'll have an alternate WOD available. So SHOW UP!!!


I thought everyone did a pretty good job with the handstand push-up variations yesterday. I think we may need to throw them in as part of the warm-up every now and then.

Reminders:
1. This Sunday - water skiing at Fox River followed by cookout starting around 8 AM - let me know if you're interested.
2. 6 AM class is starting on 7/20/09. It will be held on Mondays, Wednesdays, and Fridays for now with Tuesdays and Thursdays to be added at a later date. Sign up now!!!

Wednesday 090708

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 081127.

We might have to do quite a bit of modifying to today's WOD, but we'll get through it.

Reminders:

1. This Sunday - water skiing at Fox River followed by cookout starting around 8 AM - let me know if you're interested.

2. 6 AM class is starting on 7/20/09. It will be held on Mondays, Wednesdays, and Fridays for now with Tuesdays and Thursdays to be added at a later date. Sign up now!!!

Tuesday 090707

WOD:
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-ups

Post time to comments.

Compare to 051111.

I'm looking forward to this oldie! Although we are short on racks, we'll be able to get everyone through this WOD in time. See you tonight!


Kathy has offered to bring everyone along for water skiing on the Fox River this Sunday at 8AM. There are a few gazebos and charcoal grills where we can BBQ as well. Let me know if you're interested, and we can put together a list of food, etc., and we can all chip in and bring something. I've got Kathy's cell# and the address.

Also, thanks George for bringing in the blueberries! They hit the spot after yesterday's team WOD.

Monday 070609

I hope everyone enjoyed the long weekend. Since today is the main site rest day, I'm cooking up a special workout to help everyone burn off all that extra holiday food. We need teams of two, so help out your fellow crossfitter by showing up today.

This is a picture of some local food I had while in Hawaii. Come to think of it, Hawaiian food actually seems to be a somewhat zone friendly - lots of pork, fish, fresh fruit, avocado (I'd throw poi in there, but it tastes terrible!). Is there a type of food you like to eat more than others because of its zone friendliness/nutritional value?

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NEW 6 AM CLASS STARTING ON 7/20/09!!! CLASS WILL BE HELD ON MONDAYS, WEDNESDAYS AND FRIDAYS (will look to add Tuesday and Thursday mornings at a later date). PLEASE LET ME KNOW IF YOU ARE INTERESTED IN ATTENDING THE MORNING CLASSES.

Sunday 090705

CrossFit Roselle Closed.

I hope everyone had a safe and happy 4th of July!

NEW 6 AM CLASS STARTING ON 7/20/09!!! CLASS WILL BE HELD ON MONDAYS, WEDNESDAYS AND FRIDAYS (will look to add Tuesday and Thursday mornings at a later date). PLEASE LET ME KNOW IF YOU ARE INTERESTED IN ATTENDING THE MORNING CLASSES.

Saturday 0900704

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

Compare to 071219.

Happy 4th of July! What a way to celebrate. We'll hit the standard CFWU with a few practice cleans before going right into this WOD. See you soon!

Friday 090703

"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Compare to 080213.

I'm really looking forward to today's WOD. I know the holiday weekend has officially started, but let's push for a big turnout and put all of the snatch work we've done to use. Another reminder that we will be open as scheduled tomorrow, so get your butt out of bed and make it to the 9 or 10 AM session!

Thursday 090702

Stretch/roll out joints followed by CFWU x 3 rounds. We're going to try this as a group to see how it works out. Please be sure to show up on time.

Cleans 5 x 5. Work on form, receive the bar on the shoulders!!!

WOD, for time:
Row 50 calories
40 push ups
30 box jumps
20 knees to elbows
10 burpees
20 knees to elbows
30 box jumps
40 push ups
Row 50 calories

We will be having morning classes as scheduled this Saturday, July 4th. If you know of someone interested in trying a free workout, bring them along!

Wednesday 090701

Sorry for the late post, but I'm still on Hawaii time. It's 5:00 am right now to me, so this is actually early. Seeing how most of you would probably prefer not to run a 10k, at least not at the gym, we'll mix it up a bit and go for a group workout. I'll also have a group warm-up ready as well.

WOD:
AMRAP in 20 minutes of:
200m farmer's walk, 40lb dumbbells
push press, 65lbs (reps)
GHD sit-ups (reps)

We will be shooting for groups of 3. While one person is completing the farmer's walk, another will be completing the push presses for reps while another the GHD sit-ups for reps. As soon as the person completes the farmer's walk, all members will rotate. We will add up reps and rounds completed.