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

Tuesday 101019

Strength/Skill:
Snatch Balance

WOD:
AMRAP in 6 minutes of:
10 Thrusters, 75#/55#
10 GHD sit-ups

immediately followed by:

AMRAP in 6 minutes of:
10 Wall ball shots, 20#/14#
10 Abmat sit-ups

Monday 101018

Strength/skill:
Max height box jump
Handstand walks/holds

WOD:
21-15-9 reps of:
Push press
Suitcase deadlift, right arm (hold bar to side of body, like you're picking up a luggage bag)
Suitcase deadlift, left arm

Men 135#, women 95#. Scale as needed.


Thanks to everyone who participated in Saturday's Barbell for Boobs charity event - we had a great time! For those of you who received donation confirmation e-mails, you may have noticed it states you ordered a Men's Large t-shirt. This is incorrect - we ordered the size you indicated on the donation form. We will make sure you receive the correct t-shirt size.

Go to the CrossFit Roselle Facebook page and vote for your favorite t-shirt!

Saturday 101016

Barbells For Boobs charity fundraiser is today from 9:30 to 11:30am! This is open to everyone, so bring your family, friends, co-workers, etc. A small donation is required to participate in the event. If you donation exceeds $35, you will receive a free t-shirt (t-shirts will be delivered to the gym within 2-3 weeks)!

WOD:
Amazing "Grace"
30 clean and jerks for time.

Men use 135#, women 95#. Scale as needed. We will have heats every thirty minutes beginning at 9:30am.

Mammograms In Action is a non-profit organization located in Lake Forest, CA. Their mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting MIA you help low-income and uninsured women. 100% of the proceeds of Amazing “Grace” will be donated to Mammograms In Action.

Friday 101015

Strength/Skill:
Power snatch, 1-rep max

WOD:
AMRAP in 20 minutes of:
Muscle up
Run 100m

Do 1 muscle up the first round, 2 muscle ups the second round, 3 muscle ups the third round, etc. Post rounds completed. If you cannot do a muscle up, then do 1 pull-up/1 ring dip for each muscle up (that's not a typo, do only 1/1 for each muscle up).


Reminder:
Barbell for Boobs charity fundraiser is tomorrow from 9:00am to 11:30am. A small donation is required to participate in the event. Everyone is welcome to attend! Click here for more info.

Thursday 101014

Strength:
Deadlift, 5-rep max

WOD:
For time:
500m Row
15 mountain climbers (3 steps + 1 push-up = 1 rep)
25 L pull-ups
15 mountain climbers
15 L pull-ups
15 mountain climbers
5 L pull-ups
Walking lunge, 25 steps holding 45#/25# plate overhead

Wednesday 101013

Strength/skill:
Max rep pull-ups
Turkish get-ups

WOD:
AMRAP in 15 minutes of:
10 pistols (5 each leg)
10 ring dips
20 double unders

Scale/modify as needed.


Reminders: T-shirt ideas are due by this weekend, so get them in! Barbell for Boobs charity fundraiser is this Saturday from 9:30 to 11:30am. We will run heats every 30 minutes starting at 9:30am (gym doors will open at 9:00am). This event is open to everyone, so tell your friends, family, co-workers, etc. A small donation is required to participate. To learn more about the event, click here.

Tuesday 101012

Strength:
Push press, 3 reps x 5 sets

WOD:
For time:
21-15-9 reps of:
Overhead squats, 115#/75#
Toes-to-bar


Get your CrossFit Roselle T-shirt ideas in by the end of the week!!! Voting will take place next week...

Monday 101011

Strength/Skill:
1-armed dumbbell thrusters, 4 sets x 5 reps (each arm)

WOD:
AMRAP in 20 minutes of:
10 Handstand push-ups
5 Power cleans, 185#/125#
200m run

Scale/modify as needed. If you are not doing the workout as Rx'd, and you are able to perform the scaled/modified handstand push-ups or power cleans unbroken each round, you are scaling/modifying too light (unless you are new)!!!

Another note, if you have to break up your sets of handstand push-ups or power cleans (which you should - see above), don't dog it during the run! You'll have time to recover during the other movements, so run as fast as you can!!!


CrossFit Roselle will be participating in the Barbells for Boobs charity fundraiser this Saturday, 101016, from 9:30 - 11:30am (regular classes will be cancelled). For more information on the event, click here. Everyone is welcome to attend (family, friends, etc.), so start spreading the word!

Saturday 101009

"Partner Workout"

We have classes today at 930am and 10:30am. The 10:30am class is free and open to everyone!!!


Congratulations to Monty and Nena on their marriage last night!!!

Friday 101008

"Air Force WOD" - from 2010 Midwestern Sectionals

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

CrossFit Roselle's own Kathy Slowinski took First place in the 2010 Midwestern Sectionals and smashed the Air Force WOD in 5:58! See how close you can come to beating her time...

Thursday 101007

Skill work
Rope climbs, handstand push-ups, vertical jump

WOD
For time:
30 Hang Squat Snatches, 75#/55#
20 Medicine Ball Sit-ups, 20#/14#
400m Run
20 Hang Squat Snatches, 75#/55#
35 Medicine Ball Sit-ups, 20#/14#
400m Run
10 Hang Squat Snatches, 75#/55#
50 Medicine Ball Sit-ups, 20#/14#
400m Run


There's still time to submit your T-shirt ideas for CrossFit Roselle. Please send them to crossfitroselle@gmail.com for a chance to win a free t-shirt with your design on it!

Wednesday 101006

Back squat, 8 reps x 4 sets
Take 3 seconds to lower the weight, explode up as fast as possible, then immediately begin the next rep. Do not stop moving throughout the set.

For time:
Row 500m
25 deadlifts, 225#/155#
50 double unders
25 deadlifts, 225#/155#

Tuesday 101005

Turkish get-ups

As many rounds as possible in 20 minutes of:
Run 200m
7 clapping push-ups
7 knees-to-elbows
11 push-ups
11 Abmat sit-ups

If you struggle with clapping push-ups, don't worry so much about actually clapping your hands at the top. Try to generate enough momentum so that your hands leave the ground. There should be a significant difference in the power output from the first 7 clapping push-ups and the second set of 11 regular push-ups.

Also, knees-to-elbows means exactly that - get your knees up and touch them to your elbows!!! It's not knees-to-armpits or knees-to-triceps...


Please note that the CrossFit Kids classes on Tuesdays and Thursdays at 5:30pm and 6:00pm are being temporarily cancelled. Sorry for the late notice. The 5:30pm time slot on Tuesdays and Thursdays is back open for adults.

Let me know if there is any interest in holding a free CrossFit Kids class on Saturdays at 9:00am.

Monday 101004

The Bear Complex

Perform 7 sets of the following sequence for 1 round:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Complete 5 rounds

Post loads. Rest as needed between rounds. You can rest during a set, but you cannot place the bar on the ground. Click here for a demo.

Saturday 101002

"Partner Workout"

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

Friday 101001

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box