Saturday 091031

CrossFit Roselle 90-Day Challenge starts today! Stop by the gym any time between 10AM and 12PM for the weigh-in, measurements, and photo. We will also be doing a workout today as part of the Challenge; however, it will not be posted as there are a few members who cannot make it in until next week. We don't want to spoil the surprise!

For those of you unable to attend, here are a few photos from last night. Thanks for the great turnout!

Friday 091030

Reminder - Friday 7PM class is cancelled!

5 rounds for time of:
15 pull-ups
15 box jumps, 24"
15 hang power snatch, 95#/65#


Reminder - Friday 7PM class is cancelled. Saturday 9AM and 10:30AM classes are also cancelled.

Saturday - stop in any time between 10AM and 12PM for the kickoff to the CrossFit Roselle 90-Day Challenge. Winners receive a free 1-month membership. There will be 3 categories - overall weight loss percentage, physical appearance improvement, and fitness improvement.

Thursday 091029

"Annie"

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

Post time to comments.

We're meeting for food/drinks at Cousins Pizza right across from the gym this Friday at 7:15PM for John's going away party. From there, we'll head over to a local bowling alley (to be named later) to take out a few pins for time. Everyone is welcome to attend, so don't be shy! The 7:00PM session on Friday is cancelled.

Wednesday 091028

Back Squat 5-5-5-5-5 reps

We're meeting this Friday for John's going away bash - location/time to be determined by John. The 7:00PM class on Friday will be cancelled.

Saturday, the 90-day fitness challenge begins! Stop by the gym anytime between 10AM and 12PM for weigh-in, measurements, photos, and workout. The regularly scheduled classes on Saturday will be cancelled.

Tuesday 091027

"Nate"

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

or

Complete as many rounds in twenty minutes as you can of:
4 Burpees
8 2-Pood Kettlebell swings
12 Straight Legged sit-ups


The 90-day challenge is just around the corner - get those referrals in now! Weigh-ins, etc. will start at 10:00AM this Saturday. There will be a workout involved, so make sure you get there early enough to fit it in.

Monday 091026

3 rounds for time of:
500m Row
200 ft. Farmer's walk, 55#/35# dumbbells
115#/75# Push press, 30 reps


John's going away bash will be this Friday - details are still being worked out, but please let me know if you are interested in joining us so we can get a head count. 7PM class on Friday will be cancelled!

90-day Fitness Challenge starts Saturday!

Sunday 091025

CrossFit Roselle closed.

Saturday 091024

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

Bonus round:
Death by GI Jane


Does anyone else think Norberto practices these faces at home? If you ever come across an opportunity to audition for a movie role titled "suffering guy," take it. It's yours hands down.

Friday 091023

6AM CLASS IS CANCELLED!!! Evening classes will be held as scheduled.

For time:
115# Thruster, 21 reps
115# One-armed deadlift, 24 reps each arm, alternate arms as-needed
115# Thruster, 15 reps
115# One-armed deadlift, 18 reps each arm, alternate arms as-needed
115# Thruster, 9 reps
115# One-armed deadlift, 12 reps each arm, alternate arms as-needed

Prescribed weight for women is 75#. Scale as needed.


6AM CLASS IS CANCELLED!!! Evening classes will be held as scheduled.

90-day fitness challenge starts 1-week from tomorrow! We will have official weigh-ins and before photos. Entry is $10 per person. There will be several categories to compete in, and winners will receive a free month's membership. If you know of someone interested, have them contact crossfitroselle@gmail.com or 847-769-2669. We have a special pricing package for the challenge, so now is a great time to join!

Thursday 091022

As many rounds as possible in 20 minutes of:
6 hang power snatch, 95#/65#
9 straight legged deadlift, 95#/65#
12 superman holds, 1 sec each


Tabata sit-ups from Tuesday's WOD. Check out John in the background. I think he stretches something 9 out of every 10 minutes.

Wednesday 091021

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

We need to plan a night out for John before he leaves next month. Bowling was one suggestion. Any others? We also need to figure out a date. The Friday before our official weigh-in for the 90-day challenge might be good. This coming Saturday could also work. John, what works for you?

Tuesday 091020

"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 090809.

This one's for you, John!

We're all set for starting the 90-day challenge on Saturday 091031. More details to follow. If you know of anyone who might be interested, we'll be offering a special 3-month package for new members. Spread the word!

Also, we'll be having a women's self defense class on 091121. This will be put on by Joe Sipari, Trainer for Blauer Tactical Systems. You can read more about the SPEAR sytem here. More details to follow.

Monday 091019

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Bonus round?

So Kathy recommended that we do a 90-day challenge of some sort. Any interest? We could have official weigh-ins, body fat% testing, and before and after photos. Winners would receive prizes, etc. I say if we go that far, we might as well throw in a few CrossFit WODs as part of the challenge. What do you think? We could start it on Sat 091031 or Sun 091101 and retest at the end of January.

Sunday 091018

CrossFit Roselle closed.

Saturday 091017

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

If you cannot do muscle ups, we'll sub in 3x pull-ups and dips.

Have you seen me? I'm the one in the middle. I can occasionally be spotted doing L-sits like nobody's business, and I clean really well. If you see me, please drag me in to CrossFit Roselle.

Friday 091016

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 090207

John powers through Fran earlier this week. Did I mention that he got a 2:38!? Congrats on the new personal and CrossFit Roselle PR!

Make sure you check out the "compare to" link up at the top. Its pretty funny to see what people wrote about way back in the day...

Thursday 091015

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

Compare to 060131.

I know we just did squat cleans two days ago, so if you're looking for something a bit different, I'll have an alternate WOD available.

Who still thinks jumping pull-ups are easy?

Wednesday 091014

AMRAP in 20 of:
5 dumbbell push press, right arm 45#/30#
15 jumping pull-ups
5 dumbbell push press, left arm 45#/30#
15 jumping pull-ups

Post number of completed rounds to comments.


Congratulations to Liliana and her new marathon PR of 4:04:30! She's the one right above the black glove.

Tuesday 091013

NO 6AM CLASS TODAY!!! Evening classes will be held as scheduled.

"Elizabeth"

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

Post time to comments.

Compare to 090902.

Great turnout for Fran yesterday! We had new PRs all around. Make sure you all log your times on beyondthewhiteboard.com.

NO 6AM CLASS TODAY!!! Evening classes will be held as scheduled.

Monday 091012

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 090213.

Since everyone has been anticipating this WOD for the last week, we'll switch things up and do it today. Elizabeth, you'll have to wait until tomorrow...

Sunday 091011

CrossFit Roselle closed.


The Chicago Marathon is here! Good luck to everyone, and thank you all for your support!

To learn more about Marklund, visit http://www.marklund.org/index.htm. It's not too late to donate. If you would like to sponsor a CrossFit Roselle runner and make a donation on their behalf, please click here and select their name from the list. Every dollar helps!

Saturday 091010

For time:
21 ring dips, 21 box jumps (24'/20'), 3 push ups, 3 walking lunge steps
18 ring dips, 18 box jumps (24'/20'), 6 push ups, 6 walking lunge steps
15 ring dips, 15 box jumps (24'/20'), 9 push ups, 9 walking lunge steps
12 ring dips, 12 box jumps (24'/20'), 12 push ups, 12 walking lunge steps
9 ring dips, 9 box jumps (24'/20'), 15 push ups, 15 walking lunge steps
6 ring dips, 6 box jumps (24'/20'), 18 push ups, 18 walking lunge steps
3 ring dips, 3 box jumps (24'/20'), 21 push ups, 21 walking lunge steps
30 burpees


Turkish get-ups require coordination, balance, strength, flexibility. Make sure you keep you arm straight/locked out and completely vertical; otherwise, any significant weight will be headed to the ground in a hurry!

Friday 091009

3 rounds for time of:
10 Turkish get-ups, 45# dumbbell
30 Overhead squats, 95#
50 abmat sit-ups


Kathy finds time for a cheesy grin mid-row during Thursday's WOD.

Thursday 091008

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Depending upon class size, we may have to substitute a 200m run for the row.

I ran across this website the other day - www.eatwild.com/. Has anyone had any experience with local grass-fed products? Let me know if you're interested, and we can give it a shot.

Wednesday 091007

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

Compare to 090713.

The Chicago Marathon is just around the corner, and several CrossFit Roselle members will be running. This year, we are all running as part of Team Marklund. Marklund serves individuals with severe and profound developmental disabilities through 24-hour nursing care, and a full range of therapeutic and educational programs. To learn more about this great organization, visit http://www.marklund.org/index.htm. If you would like to sponsor a CrossFit Roselle runner and make a donation on their behalf, please click here and select their name from the list.

Tuesday 091006

For time:
50 squats
15 shoulder press, 95#/65#
50 squats
30 push press, 95#/65#
50 squats
45 push jerks, 95#/65#
50 squats


Kathy and Jessica work on assisted pistols. Make sure that your first movement is to sit back with your butt, not forward with your knee. This will help you keep your balance and also keep your heel flat on the ground.

Monday 091005

30 Muscle-ups for time

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

Compare to 090717.

There are still quite a few of you that have not yet signed up for beyondthewhiteboard.com. This is a great tool to track your workouts, meals, etc. You must first create an account, and then you may join under CrossFit Roselle. This service is covered by your membership, so sign up!

Sunday 091004

CrossFit Roselle closed.

Saturday 091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Compare to 021130

Don't shy away from today's WOD just because you don't think you can do the movement. We can work on a few progressions or make a few modifications depending upon your abilities.

Reminder - classes today at 9:00 AM for current members, 10:30 AM is open to everyone!

Friday 091002

5 rounds of the following for total score:

Sumo deadlift high pull (55/35), 1 min (reps)
Push ups, 1 min (reps)
Abmat Sit-ups, 1 min (reps)

You'll have 30 seconds of rest between each movement. Add up the total number of reps for your total score. Push ups are chest to floor, sit-ups are shoulders to ground and armpits to knees, and kettlebells must touch the floor during each rep.

Free Workout Saturday starts tomorrow at 10:30 AM! Everyone is welcome to attend. Contact CrossFit Roselle at crossfitroselle@gmail.com or 847-769-2669 for more information.

Members, the 9:00 AM session will be held as usual.

Thursday 091001

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 051220.

All I can say is WTF? It's going to be hard to pull off this WOD with a full class, but there's no way I could deny you all the pleasure of having to go through this chipper. It's going to be a long one, so get to the box on time and be ready to go!