Monday 091130

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

As many rounds as possible in 8 minutes of:
10 box jumps, 24"/20"
10 push ups


Can the above be part of a Zone friendly diet? Find out by checking out the new Diet Blog located to the right under CrossFit Roselle.

Sunday 091129

CrossFit Roselle closed.

Saturday 091128

"The Bear"

5 rounds of:
7 sets of the Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase the weight with each round. Barbell cannot rest on the ground, it is "touch and go." You can rest between rounds.

Post loads to comments.

New hours are coming! Be sure to check back soon for updates. CrossFit Roselle also has some great end of the year specials. Contact crossfitroselle@gmail.com or call 847-769-2669 for more information.

Friday 091127

Reminder - 1 class today at 10:30AM. See you all there!!!

1/2 "Murph"

800m run
50 pull ups
100 push ups
150 squats
800m run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with 1/2 mile run. If you've got a twenty pound vest or body armor, wear it.

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Guess who ate what by posting your answers to comments.

Thursday 091126

HAPPY THANKSGIVING!!!

CrossFit Roselle is closed.


I didn't have any good turkey pictures (not yet anyways), so I thought I show off Liliana wearing her son's knee pads for the 400M walking lunge. If knee pads catch on like the gorilla grips, we'll know who started it!

I thought it would be fun to play a little Thanksgiving game. If you can, take a picture of your Thanksgiving plate before you eat and send it to me. I'll post all of the pictures tomorrow, and we can try to guess who ate what. Happy Thanksgiving everyone!

CrossFit Roselle Thanksgiving week schedule:
Thursday 091126 - closed
Friday 091127 - 1 class at 10:30 AM
Saturday 091128 - 1 class at 10:30 AM

Wednesday 091125

Due to the weather, we may have to go with an alternate WOD. But for now, I had to go with the main site WOD.

400 meter Walking lunge
Post time and number of steps to comments

We can scale/modify the above to fit each person's fitness level. Don't shy away today just because you don't like lunges - we can always come up with something new!


CrossFit Roselle Thanksgiving week schedule:
Thursday 091126 - closed
Friday 091127 - 1 class at 10:30 AM
Saturday 091128 - 1 class at 10:30 AM

Tueday 091124

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CrossFit Roselle Thanksgiving week schedule:
Thursday 091126 - closed
Friday 091127 - 1 class at 10:30 AM
Saturday 091128 - 1 class at 10:30 AM

Monday 091123

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

We'll modify the back squats as needed to accommodate everyone.


CrossFit Roselle will be closed on Thursday 091126. We will have a morning workout on Friday 091127 at 10:30AM. All PM sessions on Friday will be cancelled. Saturday 10:30AM session will be held as scheduled.

Sunday 091122

CrossFit Roselle closed.

Saturday 091121

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

Don't worry if you're unable to do handstand push ups or unassisted pull-ups. We can modify this workout to accommodate everyone. See you all at 10:30!

Action works his way up to a new deadlift PR.

Friday 091120

Friday 7PM and Saturday 9AM classes are cancelled until further notice. Sorry for any inconvenience.

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

Bonus round, anyone?

Contest - current member who gets the most new member referrals by the end of the year gets their pick of weightlifting shoes or free month membership.

I'll help you all out by offering some great specials for new members. Have them contact me at crossfitroselle@gmail.com or 847-769-2669 for more info. Even if you are not referred, contact me today to get the special year-end deal.

Thursday 091119

Three rounds, each for time of:
10 burpees
20 box jumps, 24"/20"
30 kettlebell swings, 55#/35#
40 push press, 45#/35#
50 abmat sit-ups

Rest exactly 2 minutes between each round. Post times to complete for each round.


We are now set up for monthly auto payments! Please see the pricing tab to the right. Thanks Kathy for being the first to sign up! Please be sure to use this payment method for your December dues. Let me know if there are any questions.

We will be having new member specials through the end of the year! Please contact crossfitroselle@gmail.com or call 847-769-2669 for details.

Wednesday 091118

"Elizabeth"

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

Liliana goes overhead with 65# during Fran. Congratulations on completing it as prescribed! Many of you had new PR's yesterday. Does anyone attribute the improvement to their diet (90-day challenge)?

Tuesday 091117

"Fran"

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

Competition - it drives us to become better athletes. It pushes us to get in another rep when we want to rest. It can also cause us to cut corners. When it comes down to it, many of us are sacrificing our form, technique, and range of motion in order to get faster times for bragging rights, etc. We all know that a pull-up doesn't really count if our chin doesn't get over the bar. Why isn't it the same when our chest doesn't touch the ground on a push-up, or when we don't get deep enough on a squat, or when we don't come up all the way on a sit-up?

Monday 091116

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090926.

What goes around, comes around! We missed "Angie" when it came around last time on September 26th, 2009. That was the day the gym memorably participated in "Fight Gone Bad IV." Thankfully, the main site brought "Angie" back around for us to try today.

Waiting for FGB IV to start.

Sunday 091115

Crossfit Roselle closed.

Saturday 091114

Reminder: Only one session today at 10:30am.

I think today's workout will be new for everyone. The last time it appeared on the main site was in 2006.

Five rounds for time of:

95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

Compare to 060328.

Great turnout yesterday for "Eva"! We had a wide range of scaling to meet everyone's needs. I hope everyone had a good workout. Congratulations JJ on completing "Eva" as prescribed! Your name has been immortalized on the record board.

Kathy has suggested we go to the the Brunch Cafe after today's workout.

One of these guys just finished "Eva" Rx'd.

Kathy discovers that when this spot is pushed, it makes her foot kick.

Friday 091113

Again a reminder that we will not be having a 7pm workout tonight, 6am/5pm/6pm only. Saturday only one workout time of 10:30. We'll be back to our normal schedule on Monday.

"Eva"

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

Compare to 090630.

Post time to comments.

One of the classic "Girl" workouts. Don't let this scare you, as all parts of the workout are easily scaleable.

Please congratulate Jason on passing his Crossfit Level II certification on his first attempt yesterday. He was one of only 5 out of 15 to pass from his session. Pictured below is "Hoff", another participant who also passed. Looks like a lot of fun!

Thursday 091112

Crossfit Roselle will be running 3 classes today: 6am, 5pm, and 6pm.

Today's workout:

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

Post loads to comments.

Compare to 090905.

For those of you not yet comfortable with this movement, we'll lighten the load, increase the reps, and work on form and technique. Or if you prefer a metcon type workout, yesterday's burpee push-up/kettle bell swing workout was a real burn.

Wednesday 091111

Crossfit Roselle will be running 3 classes today: 6am, 5pm, and 6pm.

Congratulations everyone who set new personal records yesterday on Cindy!

Now for today's WoD:

Five rounds for time:
15 Pull-up Burpees (GI Janes)
21 Kettlebell Swings 55#/35#

Tuesday 091110

REMINDER: 7PM CLASSES ARE CANCELLED WED THROUGH FRI THIS WEEK! SAT 9AM CLASS IS ALSO CANCELLED.

"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.

John's first workout at CrossFit Roselle...


The pic that proves John really was a model for a Streetfighter character...


The pic that proves he also doubles as a superhero.


We'll miss you, John!

Monday 091109

"Filthy 50"

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


Please note that there will be no 7PM classes Wednesday through Friday of this week!!! Saturday 9AM class will also be cancelled. All other classes will be held as scheduled.

Sunday 091108

CrossFit Roselle closed.

Saturday 091107

Since its supposed to get close to 70 degrees today, its highly likely that we'll be doing something outside. Just show up and be ready for a fun, exciting, bet you've never done this before workout!!!

Norberto looks kind of like a flying squirrel at a quick glance...

Friday 091106

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

It's great to see everyone motivated for the 90-day challenge! Just make sure you are not overtraining, or you will be more prone to injury. I would suggest that if you're looking for additional "cardio" outside of the WOD, try giving CrossFit Endurance a shot. You've got to check out the video posted from 091105!!!

Thursday 091105

Sorry guys for late notice, but the 6 and 7 PM classes are cancelled tonight!!!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups 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.

If someone participating in the 90-day challenge trains consistently outside CrossFit Roselle during the contest (in addition to the WOD at the gym), do you consider it cheating? Why?

Sorry guys for late notice, but the 6 and 7 PM classes are cancelled tonight!!!

Wednesday 091104

"CrossFit Total"

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

Post total to comments.

Make sure you show up on time today! CrossFit Total will take up the entire hour.

Tuesday 091103

As many rounds as possible in 10 min. of:
9 Sumo deadlift high pulls, 95#/65#
15 Knees to elbows

Immediately followed by as many rounds as possible in 10 min of:
21 Kettle bell swings, 55#/35#
15 Abmat sit-ups

Post rounds completed of each to comments.


CrossFit Roselle will be starting a diet blog where members can exchange ideas on eating, etc. But until then, what are some of the changes you have made (or plan to make) since starting the Challenge?

Monday 091102

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters


We had a great turnout for the 90-Day Challenge! The Challenge ends on 100130, at which time we will determine the winners of the three different categories - overall weight loss, body shape improvement, and overall fitness improvement. It's not too late to enter - you have until Saturday Nov. 7 to register.