Saturday 110101

Happy New Year!!!  We will have a workout today at 10:30am.  Everyone is welcome to attend!

Here's a clip from the last workout of 2010 - it was tough!  Great job to everyone who showed up.  Hope everyone had a happy and safe New Year!

Friday 101231

Final WOD of 2010!!! 

Today's schedule:
8:45am - CrossFit Kids (teens)
9:30 & 10:30am - CrossFit

WOD:
AMRAP in 20 minutes of:
2 rounds "Cindy" (5 pull-ups, 10 push-ups, 15 squats)
1 round "DT" (12 deadlifts, 9 hang power cleans, 6 push jerks - 155#/105#)

Thursday 101230

4 Rounds of:
500m Row (for time)
Max rep shoulder press, 95#/65#

The shoulder press begins immediately upon completion of each 500m row.  Scale the weight as needed, but we are looking for 10+ reps each round.  Rest as needed between rounds.

Olympic lifting class is scheduled for 5:30pm tonight.  Please DO NOT attend the 4:30pm CrossFit class if you are planning on attending.

Holiday schedule:
Friday:
8:45am - Teens
9:30 & 10:30am - Adults
Saturday - ???


Please post a note to comments if you are committed to attend a 10:30am class on Saturday.

Wednesday 101229

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

A look back...one year ago today.


Holiday Schedule:
Friday     - 8:45am - CrossFit Kids (teens)
               - 9:30 & 10:30am - Adults
Saturday - ???
We were planning on being closed this Saturday; however, some of you have expressed an interest in starting off the New Year with a workout.  Let me know if you're interested (not interested, but committed) to a workout at 10:30am.  Post to comments. 

Tuesday 101228

50-35-20 reps for time of:
Hang power clean
Hang power snatch
Abmat sit-ups

Men, 45# bar
Women, 35# bar

This is a great example of what the finish of the sumo deadlift high pull should look like.  Umesh is standing fully erect with his elbows up and the bar just under his chin.  You cannot get to the position without a strong hip pop and shoulder shrug (unless you're strong enough to muscle it up).  

Monday 101227

For time:
Row 500m
10-9-8-7-6-5-4-3-2-1 reps of:
  - Thrusters, 95#/65#
  - Sumo deadlift high pulls, 95#/65#
50 Wall ball shots, 20#/14#

Holiday Schedule:
Mon thru Thurs - regular hours
Fri - 9:30 & 10:30am
Saturday - closed

Saturday 101225

Merry Christmas and Happy Holidays to you all!!!

Friday 101224

Santa told me that all Albert wanted for Christmas was his very own Birthday workout.  Well, here it is!!!

For time:
Run 400m
31 Overhead squats, 75#/55#
31 Push-ups
31 Deadlifts, 185#/125#
31 Pull-ups
Run 400m
31 Overhead squats, 75#/55#
31 Push-ups
31 Deadlifts, 185#/125#
31 Pull-ups
Run 400m

Happy Birthday Albert!!!

Dress warm if you're ready to tackle Albert's 31st birthday WOD head on.  Otherwise, you can sub rowing for the run.

Classes today at 9:30 & 10:30am.

Thursday 101223

"Death by Thrusters"

With a continuous running clock, perform 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute, etc., until you are unable to complete the required number of thrusters in the 1 minute time period.  95#/65#

Jim C. needed some convincing, but he finally agreed to use 75# for yesterday's WOD, and he made it look easy.  Well, maybe not easy, but he was only one of a few that was able to perform true power snatches throughout the entire workout.  Nice job finishing as Rx'd!

Holiday Schedule:
Friday (Christmas Eve) - 9:30 & 10:30am
Saturday (Christmas) - closed

Wednesday 101222

"Randy"
75 power snatches for time.
75#/55#

Holiday schedule:
Thursday: Regular hours
Friday: 9:30 & 10:30am
Saturday:  Closed

Tuesday 101221

Deadlift 4-4-4-4-4

For time:
500m Row
30-20-10 reps of:
Knees to elbows
Wall ball, 20#/14#

 Little Jimmy D. (on right) is making a splash with the Chicago Steel.  Read more about it here

Monday 101220

5 Rounds for time of:
5 Power cleans, 185#/125#
Overhead walking lunge, 20 feet, 45#/35#
8 Burpees jumping over plate
Overhead walking lunge, 20 feet, 45#/35#

Madden pays no attention to the "form first, intensity later" motto.  He can cut glass with that stare...

Saturday 101218

"Partner Workout"

We have classes today at 9:30am and 10:30am.  The 10:30am class is free and open to everyone!!!

New member Ruby (left) and Adrianna show off their guns after Friday's workout.

Friday 101217

AMRAP 15 min of:
1 Rope climb, 18'/15'
3 Muscle ups
6 Kettlebell snatch, left arm, 70#/55#
6 Kettlebell snatch, right arm, 70#/55#

Emmitt squat cleans 205# during Wednesday's workout.  While its below his max, its still impressive given his body weight of 145# as well as following the row and burpees (legs and lungs were toast!).                          

Thursday 101216

WU:
Dodgeball

WOD:
50 GHD sit-ups
12 Turkish get-ups, 55#/35#
35 GHD sit-ups
8 Turkish get-ups, 55#/35#
20 GHD sit-ups
4 Turkish get-ups, 55#/35#

Reminder:  Olympic lifting class at 5:30pm. Please note that this class is full!  If you were unable to make it for the first session last week, you will need to wait until the next 6-week course begins next year.  Sorry for any inconvenience. 

Wednesday 101215

For time:
Row 500m
25 Burpees

Squat clean, 1-rep max.  5 minute time cap.  Time starts immediately after completing above.

Tuesday 101214

For time:
200 Double unders
Deadlift 9000#/7000#
75 Thrusters, 45#/35#

Go in any order.  Partition as needed.  Use any weight for the deadlift, just make sure that the total number of reps times the weight used equals or exceeds the 9000#/7000#. 

Monday 101213

For time:
1 Clean & Jerk, 155#/105#
1 Round "Cindy"
2 Clean & Jerks, 155#/105#
1 Round "Cindy"
3 Clean & Jerks, 155#/105#
1 Round "Cindy"
...
Continue the above pattern, adding 1 clean & jerk each round until reaching 10 reps.  30 min time cap.

Jim C. performs a medicine ball clean, the foundation for the barbell clean.  Without a perfect medicine ball clean, your barbell cleans will suffer.

Saturday 121011

"Partner Workout"

We have classes today at 9:30am and 10:30am.  The 10:30am class is free and open to everyone!!!

Richard looks determined to finish yesterday's brutal 3-rounder.  He was, and he did. 

Friday 101210

Three rounds for time of:
30 push-ups
5 burpee pull-ups
1 bar muscle up
21 overhead squats, 95#/65#
5 burpee pull-ups
1 bar muscle up

You must release your hands at the bottom of each push-up. 

 Who needs a knee brace/wrap when you have duct tape!!!

Thursday 101209

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Olympic lifting class today at 5:30pm.

Wednesday 101208

5 Rounds for time of:
7 Push jerks, 155#/95#
21 Medicine ball cleans, 20#/14#

Dedicated Olympic lifting class will be held each Thursday at 5:30pm for the next 6 weeks starting tomorrow, 101209.  See you there!

Tuesday 101207

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

For time:
Row 250M
15 Burpees
25 Double unders

 CrossFit Roselle t-shirts have arrived!  Material is a light weight tri-blend of 50% polyester, 25% combed cotton, and 25% rayon for a comfortable, formed fit that holds its shape.  On sale now for $22.50 each.  Sizes from XS to XXL available. 

Monday 101206

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

 Need help coming up with paleo recipes?  Check out the Primal Blueprint Cookbook for some great ideas (great pictures, too!)

Saturday 101204

"Partner Workout"

We have classes today at 9:30am and 10:30am.  The 10:30am class is free and open to everyone!!!

Friday 101203

Back squat, 4-4-4-4-4

21-15-9 reps for time of:
Kettlebell swings, 70#/55#
Ring push-ups

 The sweet potato isn't actually a potato, and many consider it to be paleo friendly in moderation. 

Thursday 101202

For time:
2000m row
Walking lunge, 200 steps
200 GHD sit-ups.

Perform in any order.  Partition as needed.  30 minute cap.

Bob V. gets his first muscle up!  Second, actually.  His first was right before this one and looked just as easy.  Check it out - no false grip! 

Have questions about the paleo diet?  We'll be holding a Q&A following the Saturday 10:30am workout.  Can't make it?  Send your questions to crossfitroselle@gmail.com. 

Any interest in a dedicated Olympic lifting class over the next 4-6 weeks?  I'm thinking Thursdays at 5:30pm.  We'll post a sign-up sheet at the gym. 

Wednesday 101201

AMRAP 15 minutes of:
5 sumo deadlifts
5 sumo deadlift high pulls
5 power cleans
5 power clean and jerks
5 hang power snatches
5 hang squat snatches
95#/65#

 Thanks Tony for making the sweet bar holder!  No more domino effect...

Tuesday 101130

5 Rounds for time of:
6 Deadlifts, 275#/155#
12 Over the Box Jumps (males)/Box Jumps (females),  20″ Box
1 Rope ascent -- (17ft./15ft.)

You must re-grip each deadlift (no touch and go).  This WOD is from the 2010 CrossFit Games NC/SC Sectionals.

So someone said to me today, "I can't do the paleo challenge, I'm a meat and potatoes kind of guy."  Potatoes.  Sweet, Russett, red, etc.  Do some research and post to comments whether or not any kind of potato is considered paleo.

Monday 101129

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

5 rounds for time of:
5 push-ups
5 burpees
5 squat jumps

30-Day Paleo Challenge starts today!!!  Who's in?  I know it's last minute, but if you knew ahead of time, you would have gone all out this Thanksgiving Weekend.  Weigh-ins and pre-challenge photos will be taken for those interested.  For ideas on recipes, just google paleo/caveman diet, living primal, etc.  You can also click here for a list of good and bad food sources and recipes. Post recipes, helpful tips, etc. to comments so everyone can follow along.  Good luck!

Friday 101126

We have classes today at 9:30 & 10:30am.  We will also be opening an afternoon class for you early shoppers at 2:30pm.  Please send an e-mail to Kate at kategreen418@gmail.com if you plan on attending the 2:30pm class.  Hope you all had a Happy Thanksgiving!!!

WOD:
"Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Be sure to dress appropriately!  If you can't stand fighting the cold air, we've got a few alternate exercises for you.  See you soon!

Wednesday 101124

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

 This picture was taken from the CrossFit main site, and it is exactly what we have been trying to reinforce over the last few days.  In the top photo, the knees are tracking inside the foot.  In the bottom photo, the knees are tracking out over the foot, which is correct.  The difference may look slight, but it has a huge impact on your overall squat strength (front, back, and overhead) as well as knee pain (or lack thereof).  We are going back to the basics for the next month.  No front, back, or overhead squats until you can perform a perfect air squat. 








Thanksgiving weekend schedule:
Thursday - closed
Friday - classes at 9:30am & 10:30am
Saturday - regular hours

Tuesday 101123

30-20-10 reps for time of:
Medicine ball sit-ups (feet anchored, no abmat), 20#/14#
Knees to elbows

Kathy posted the fastest Rx time during yesterday's WOD - 11:13.  How are those quads feeling today!?











Thanksgiving weekend schedule:
Thursday - closed
Friday - classes at 9:30am & 10:30am
Saturday - regular hours

Monday 101122

WOD (courtesy of CrossFit Wilmington)
5 Rounds for time of:
8 Thrusters, 95#/65#
6 Thrusters, 135#/95#
8 Thrusters, 95#/65#
Rest 1 minute

Friday 101119

Hang Power Clean, 3-3-3-3-3

WOD:
2 Rounds for time of:
200m Row
5 Squat cleans, 155#/95#
15 Kettlebell swings, 70#/55#
10 Chest to bar pull-ups

Thursday 101118

As many rounds as possible in 15 minutes of:
2 Turkish get-ups (1 each arm)
5 Inverted burpees

Beginners use dumbbells/kettlebells.  Use heaviest weight that you can perform safely.  Advanced use barbells and increase weight each round if possible.

Sara sneaks in a smile while doing back squats.

Wednesday 101117

3 Rounds for time of:
9 Burpees
12 Double unders
6 Deadlifts, 245#/165#
9 Broad jumps, 6'/4'
12 Squats
6 Deadlifts, 245#/165#

Tuesday 101116

Back squat 3-3-3-3-3-3-3-3-3-3
Use 35-40% of your 1RM. Complete 3 reps every 30 seconds, exploding up from the squat as fast as possible. Hold the bar on your back until all 10 sets are completed.

WOD:
5 Rounds for time of:
18' Rope climb, 1 ascent
3 Muscle ups

Modify/scale as follows:
1 Rope climb = 15 ring rows
3 MUs = 9 pull-ups/9 dips


Nena locks out her 5th thruster during Monday's 5x5.

Monday 101115

Thruster 5-5-5-5-5
Complete max rep push-ups following each set. Rest as needed between rounds.

For time:
400m Run
30 GHD sit-ups
20 Sumo-deadlift high-pulls, 95#/65#
10 Floor wipers, 95#/65#


Andy, Scott, and Richard hold the push-up position during Saturday's group workout.

Saturday 101113

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!


Walking lunges holding plates overhead...

Friday 101112

AMRAP in 10 minutes of:
3 Clean & jerks, 185#/125#
Walking lunge holding 45#/25# plate overhead, 50 ft.

Thursday 101111

4 Rounds for time of:
Row 100m
15 Wall ball, 20#/14#
5 Squat snatch, 145#/95#


Bob V. does a chest to bar pull-up. Notice how his feet are for the most part together, and his body position is in a straight line. We've got a few wild kippers in the gym, but Bob is not one of them. Follow his lead and keep working to stabilize the midsection by staying tight throughout the movement. Your back will thank you for it.

Wednesday 101110

"Annie"

For time:
50-40-30-20-10 reps of:
Double unders
Sit-ups (Abmat, feet unanchored)


Bad photo, but check out JD's improvement on his overhead position. It's scary to think what this guy could do once he loosens up those tight shoulders. We'll have to see what a lacrosse ball can do for him...

Tuesday 101109

"Lumberjack 20"

20 Deadlifts (275/185lbs)
Run 400m
20 KB swings (2/1.5 pood)
Run 400m
20 Overhead Squats (115/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24"/20")
Run 400m
20 DB Squat Cleans (45/25lbs each)
Run 400m

Scale/modify as needed. Be sure to show up on time today!!!

Check out Andy's push-up form. Notice his chest hits the ground at the same time or just before his hips. He lowers and raises his upper body and his lower body at the same speed. His elbows also come to a complete lock-out at the top of each rep. This is a good example of a full range of motion push-up. He could tighten up his core a bit by pulling in his stomach and squeezing his glutes (okay, butt), and he could also keep from overextending his shoulders. Otherwise, this is what your push-ups should look like.

Monday 101108

"Fran"

21-15-9 reps for time of:
Thrusters, 95#/65#
Pull-ups


Eric makes his way up the rope during his birthday WOD on Friday.

Friday 101105

First off, I'd like to wish happy birthday to my beautiful wife, Dara. I love you, baby! Here she is with our 15 week old son, Madden. I love you too, little MJ!


Second, I'd also like to wish happy birthday to one of CrossFit Roselle's trainers, Eric. He's also one of our first members, and he started CrossFit exactly 2 years ago today. This picture was taken when he first started - check out the hair!

In honor of Eric's 54th birthday and his 2-year CrossFit anniversary, we will be completing the following workout:

2 Rounds for time of:
500m Row
400m Run
50 Box jumps, 24"/20"
40 Push ups
5 Rope climbs
4 Muscle ups

We can scale/modify as needed. Bring your hat, gloves, sweatshirts, etc., because its going to be chilly during the run!!!

Also, happy birthday to my brother Jeremy and my nephew Kobe!!!

Thursday 101104

Strength/Skill:
Deadlift 5-5-3-3-1

WOD:
Three rounds for time of:
30 toes to bar
95/65 pound Ground to overhead, 21 reps


Husband and wife battled side-to-side yesterday during the burpee/wall ball WOD. Andy pulled ahead early and was barely able to hold his lead over Lydia. Both finished with impressive times under 9 minutes. I see a rematch in the near future!

Wednesday 101103

Strength/skill:
Muscle ups/muscle up progressions

WOD:
5 Rounds for time of:
10 Burpees
20 Wall ball shots, 20#/14#

Tuesday 101102

Strength/skill:
Front squat 5 sets x 4 reps

WOD:
Run 200m
5 Push press, 135#/95#
5 Chest to bar pull-ups
Run 200m
10 Push press, 135#/95#
10 Chest to bar pull-ups
Run 200m
15 Push press, 135#/95#
15 Chest to bar pull-ups


Troy gets his first muscle up! Congrats!

Monday 101101

1000m row
50 GHD Sit-ups
AMRAP in 6 minutes of "DT"
50 burpees

All exercises are timed except for the third movement which is counted by rounds. You have 6 minutes to complete each station before moving on to the next. If you finish under 6 minutes, you get to rest for the remaining time before starting the next station.

Saturday 101030

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!!!



****SCHEDULE CHANGE****
Beginning Monday 101101, we will be starting a Morning Express class at 5:45am in place of the 6:00am class. This class will last 45 minutes and end at 6:30am. The cost for the Morning Express will be $105/month for unlimited membership. This class will still cover a warm-up, strength/skill work, and a workout. To register, please call 847-769-2669 or send an e-mail to crossfitroselle@gmail.com.

Friday 101029

Strength/Skill:
Pistols, rope climbs, handstand push-ups

WOD (courtesy of CrossFit Wilmington - thanks, John Z!):
5 Rounds for time of:
5 Thrusters, 155#/95#
8 Pull-ups


****SCHEDULE CHANGE****
Beginning Monday 101101, we will be starting a Morning Express class at 5:45am in place of the 6:00am class. This class will last 45 minutes and end at 6:30am. The cost for the Morning Express will be $105/month for unlimited membership. This class will still cover a warm-up, strength/skill work, and a workout. To register, please call 847-769-2669 or send an e-mail to crossfitroselle@gmail.com.

Thursday 101028

Strength/Skill:
Tabata push-ups. Score by total reps.

WOD:
As many rounds as possible in 20 minutes of:
250m Row
15 GHD sit-ups
5 Deadlifts, 275#/185#
35 Abmat sit-ups


Great job to everyone yesterday on the squat cleans, especially the girls! Several of you are getting really close to hitting the Rx mark. Keep it up!

****SCHEDULE CHANGE****
Beginning Monday 101101, we will be starting a Morning Express class at 5:45am in place of the 6:00am class. This class will last 45 minutes and end at 6:30am. The cost for the Morning Express will be $105/month for unlimited membership. This class will still cover a warm-up, strength/skill work, and a workout. To register, please call 847-769-2669 or send an e-mail to crossfitroselle@gmail.com.

Wednesday 101027

Strength/Skill:
Power Snatch, 3 reps x 4 sets

WOD:
5 Rounds for time of:
5 Squat cleans, 155#/105#
20 Double unders

Tuesday 101026

Strength/Skill:
Row 500m for time

WOD:
21-18-15-12-9-6-3 reps of:
Kettlebell swings, 70#/55#
Burpees


Norberto proves he can lift with the big boys with this 200lb clean and jerk. Nice job, Norberto!

Monday 101025

Strength/Skill:
Back squat 10-5-20 reps

WOD:
Run 800m
1 clean and jerk every minute on the minute for 10 minutes
Run 800m

The runs are for time. Increase load for the clean and jerk each rep if possible.

Friday 101022

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Scale reps/rounds/weight as needed.

Thursday 101021

Strength/Skill:
Turkish get-ups, rope climbs. Make sure you are at a full lock out when performing Turkish get-ups. If you can't lock it out, do not go up in weight!!!

WOD:
50-35-20 reps of:
Hang power clean
Hang power snatch
Abmat sit-ups

Men - 45# bar
Women - 35# bar

Wednesday 101020

WOD:
5 Rounds for time of:
400m Run
7 Deadlifts, 275#/185#
7 Box jumps, 30"/24"

Skill (after WOD):
Handstand holds/walks