Wednesday 090930

"Helen"

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

Andy and JJ collapse after completing Fight Gone Bad this past Saturday. Great job to everyone who participated - I think just about everyone had new PR's in this WOD.

Tuesday 090929

Warm-up
2 rounds of:
15 sit ups
15 pull ups
15 kettle bell swings, 55/35
15 overhead squats, barbell

WOD
Snatch 1-1-1-1-1-1-1 reps


If you are not yet able to do a proper overhead squat, we'll have you work on power snatches and overhead squats during today's WOD. If you're not yet comfortable with the snatch movement itself, we'll cut the weight and work on form/technique.

Monday 090928

Warm-up
Two rounds of:
Dumbbell split jerks, 15 reps
Box jumps, 15 reps
Ring dips, 15 reps
Knees to elbows, 15 reps

WOD
For time:
30 double-unders
15 chest-to-bar pull-ups
30 double-unders
15 kettle bell swings, 2 pood
30 double-unders
15 hang power snatch, 95 pounds
30 double-unders
15 burpees, 1 foot jump
30 double-unders


Erik - Zerok Combat Outpost in Afghanistan.

Sunday 090927

CrossFit Roselle closed.

Saturday 090926

CrossFit Roselle closed.


See you all at CrossFit Tri-Cities for Fight Gone Bad IV! See Friday's post for more info...

Friday 090925

Seeing how today's main site WOD contains the same movements as yesterday, we'll be doing the following for time:

25 knees to elbows
75 push presses (men's/women's barbell)
25 box jumps
75 kettle bell swings (35#/25#)
25 pull-ups
75 double unders


Here are the final event details for what's going to go down this Saturday. Remember, CrossFit Roselle will be closed!

Location:
CrossFit Tri-Cities
1500 Foundry Street, Unit 7
St. Charles, IL 60174

Click Here for a more detailed map both to and from

Time:
9am to 2pm
-We will kick off each Fight Gone Bad workout every 30 minutes starting at 9am with the last interval starting up at 1:30pm.

After Party:
2:30ish until whenever:
Alley 64
212 W Main St
St Charles, IL 60174-1882

As many rounds as possible in 20 minutes of:
6 squat cleans, 135#
15 ab mat sit-ups
200m run


There will be no Saturday class on September 26th!!! If you want to work out, then join us for fight gone bad IV. We'll be heading down to CrossFit Tri-Cities in St. Charles from 9AM - 2PM for this event. This is a fundraising event for Athletes For A Cure (http://www.athletesforacure.org) and The Wounded Warrior Project (http://www.woundedwarriorproject.org), so donate here. Contact me at 847-769-2669 or at crossfitroselle@gmail.com for more info. Everyone is welcome to attend (including non-members), so pass it along!

Wednesday 090923

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Compare to 080910.

It's going to take some coordination and cooperation from everyone to get this workout in, but I think we can do it! If not, we'll sub in push-ups for bench press and box jumps for squats.

Check out Eric's back at the end of this deadlift - flat! It's important that you maintain this position not only on the lift itself, but also on the way down. Great form, Eric!

Tuesday 090922

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

Post loads to comments.

It's been a while since we've had a good face pic from John. That face helped him get up 195# for a 5-rep max on the push jerk, which is impressive. It's even more impressive considering he did it after completing a boatload of other shoulder lifts.

Monday 090921

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 090705.

Less than 1 week until fight gone bad IV. We'll be heading down to CrossFit Tri-Cities in St. Charles from 9AM - 2PM on Saturday. We can meet at the gym and head down as a group if interested. Every dollar makes a difference, so donate here!

Sunday 090920

CrossFit Roselle closed.

Saturday 090919

5 rounds for time of:

60m uphill sprint
21 push ups
60m downhill sprint
21 kettlebell swings, 55#/35#
200m run
21 sumo deadlift high pulls, 55#/35# kettlebell


You gotta love Saturday morning workouts!

Friday 090918

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

Post time to comments.

Compare to 090712.

We're just over 1 week away from fight gone bad IV, and we have a ways to go to reach our fundraising goal. Help spread the word and donate here

Thursday 090917

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

Compare to 060615.

Who knew that if we did a bunch of pull-ups, running, and heavy lifting on the main site rest day, we'd have to do it again the next day? That's the beauty of the program - totally unpredictable! Don't worry, we'll have an alternate WOD available if you have more than two tears on your hands...

Wednesday 090916

For time:
Run 800m
50 chest to bar pull-ups
Run 800m
50 dead lifts, 225#
Run 800m
50 toes to bar
Run 800m
50 burpees, 1-foot target

We'll scale this WOD to your individual fitness level so that you are able to complete within the allotted time.


We still have a ways to go to reach our goal of $1000 in donations as a group for fight gone bad IV. This event raises money for Athletes For A Cure (http://www.athletesforacure.org) and The Wounded Warrior Project (http://www.woundedwarriorproject.org). Please send this information to as many people as you can! donate here! Thanks for your support!

Tuesday 090915

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

Post loads to comments.

Compare to 090623.

Michelle came in to the day being able to do only 1 double under at a time. By the time she left, she ripped off at least 13 in a row. Great job Michelle!

Only a few of you have signed up at beyondthewhiteboard.com. For those of you who are not familiar with the website, it's a great way to log your workouts, meals, etc. Make sure you sign up under CrossFit Roselle.

Monday 090914

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 081209.

Keep track of your times, etc. at beyondthewhiteboard.com

Less than 2 weeks until fight gone bad IV
donate here!

Sunday 090913

CrossFit Roselle closed.



CrossFit Roselle is now on beyondthewhiteboard.com

Saturday 090912

For time:

45 ring dips

5 rounds of:
20# Med ball clean, 30 reps
Sprint 200m
6' Broad jump, 15 reps
Sprint 200m

45 ring dips

Post times to comments.


Any predictions this year for the Bears?

Friday 090911

"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.

Compare to 090526.

Great workout to kick off the weekend. Suck it up, show up, and let's get some new PR's!

Thanks to everyone for your donations! Fight Gone Bad IV donation page -

https://www.rapidreghost.com/fgb/php/frpage.php?frID=28499

Thursday 090910

Push Jerk 3-3-3-3-3 reps

Post loads to comments.

Fight Gone Bad IV donation page - https://www.rapidreghost.com/fgb/php/frpage.php?frID=28499

If you prefer to set up your own donation page, you can do that at http://www.fgb4.org/. Otherwise, we can just funnel all donations through the above link. Thanks to everyone in advance!

Wednesday 090909

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

Post time to comments.

Compare to 090517.

We'll scale this WOD as needed.

Sorry, no photos today due to uploading errors. This is a good time to remind everyone that we will be heading to CrossFit Tri-Cities on 09/26/09 for Fight Gone Bad IV! This is a fundraising event for Athletes For A Cure (http://www.athletesforacure.org) and The Wounded Warrior Project (http://www.woundedwarriorproject.org). The event will be from 9:00 AM to 2:00 PM - more details to follow. Let's try as a group to raise $1000 for these worthy causes. I'll post a donation link in the next day or so.

Tuesday 090908

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Compare to 041027.

Does anyone read the articles posted to the main site on rest days? Here's today's posting:

"Why Craigslist Is Such a Mess" by Gary Wolf - Wired

Monday 090907

"CrossFit Total"

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

Post total to comments.

Compare to 090629.

We will be having 1 class today at 11:00 AM!!! See you there!

Sunday 090906

CrossFit Roselle closed.

JJ demonstrates a superman hold.

Any interest in a Monday workout at 11 AM?

Saturday 090905

Clean and Jerk 1-1-1-1-1-1-1 reps

For those of you not yet comfortable with this movement, we'll lighten the load, increase the reps, and work on form and technique.


The 6 AM class gives Friday's bar workout a go.

Friday 090904

For time:

45 sumo deadlift high-pulls, barbell
45 hang power snatches, barbell
45 push presses, barbell
400m run
30 sumo deadlift high-pulls, barbell
30 hang power snatches, barbell
30 push presses, barbell
400m run
15 sumo deadlift high-pulls, barbell
15 hang power snatches, barbell
15 push presses, barbell
400m run


Andy and JJ doing knees to elbows. This movement has its own little kip, and once you can get it down, you can cycle through them much faster.

Thursday 090903

For those of you who'd like to follow the main site WOD, there's a nice 5K loop for you to run from the gym. Otherwise, we'll do the following:

Three rounds for time of:
15 knees to elbows
30 1.5 pood kettle bell swings
15 ring push ups
30 sit ups
15 superman holds, 1 sec each


We've got rope!!! John shows us his L-rope climb right of the bat...sweet (Cartman voice).

Wednesday 090902

"Elizabeth"

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

Compare to 090430.

Mekenna and Kathy both completed Tuesday's "Boat Fran" as prescribed.

Tuesday 090901

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Due to the limited rowers as well as time constraints, we may stray a bit from the above WOD and shorten the run distances.

Aghhh!!! Andrew lets out a yell that sent grizzly bears everywhere into a panic! It definitely would have got him kicked out of any globo gym.

Wanna yell while you work out? We are still offering membership discounts during September. Class sizes are limited, so hurry while space is still available.