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...