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.