Friday 120127

Friday, January 27 2012

Happy Friday!!!

Reminder - we will be holding a grand re-opening of the new gym next Saturday from 10-2pm. There will be a WOD, games for the kids, food, and plenty of time to socialize and meet all the other members of CFR. Non-members are welcome to attend, so bring your friends and family. Please be sure to bring a paleo(ish) side dish for everyone to share. The regular 9:30am and 10:30am classes will be cancelled.

Today is the second two-a-day workout for the week. If you are planning on completing both workouts, you need to be ready for the first WOD 20 minutes after the start of class. Once the first group has completed the WOD, we will run the second group (those not completing both workouts). The first group will then complete the second workout.

WOD: "Elizabeth" (15 minute time cap)

21-15-9 rep rounds for time of:

(Squat) Cleans, 135#/95#

Ring dips

2nd WOD: For time:

30 Push presses, 135#/95#

30 Chest-to-bar pull-ups

There will be a 10 minute time cap for the second WOD. Each time you drop the bar during the push presses, or each time you fall off the bar during the pull-ups, you must complete a 5 burpee penalty before you can continue. You do not need to do burpees during the transition from push-presses to pull-ups.

Once he gets his conditioning in check, new member Billy G. is going to be tough to beat. Welcome to CFR, Billy!

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Thursday 120126

Thursday, January 26 2012

Rest Day/Make-up Day

Miss a workout this week? Make it up today. Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons. Recover from the previous three days and be ready for tomorrow...

Attention all AmazonLocal purchasers - thank you for your purchase! In order to start your 4-week membership, you must contact us at 847-769-2669 or by e-mail at This e-mail address is being protected from spambots. You need JavaScript enabled to view it to reserve your spot for your first session. You are not required to attend the on-ramp classes - we will teach you everything you need to know as we go along. We will confirm the start date prior to your first session.

Check out the new mural by CFR member Eddie O. It looks even better in person. Thanks, Eddie! Eddie can do home murals for kids rooms, etc., so let him know if you're interested in his services.

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Wednesday 120125

Wednesday, January 25 2012

Warm-Up

I can't stress enough how important it is to get to the gym ON TIME so you can properly warm-up. The majority of injuries occur when trying to rush into the daily workout. The general warm-up that is up on the board is just a guideline. If you know you have shoulder/hip flexibility issues, then you need to spend more time doing shoulder/hip exercises. If you get to the gym early, or if the prior class is running a few minutes late, head upstairs and do some light rowing/stretching. The point is, get to the gym on time, get your stretching done timely, break a light sweat while performing the warm-up exercises, and be ready for the WOD.

WOD: 3 Rounds for time of:

50 Double unders

35 Abmat sit-ups

20 Medicine ball cleans, 20#/14#

5 Ring handstand push-ups

Gordon gets his first muscle up. Congrats, Gordon!

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Tuesday 120124

Tuesday, January 24 2012

CrossFit Games North Central Regionals Scheduled for May 18-20

Event location will be posted in early February - keep your fingers crossed that it will be held again right here in Chicago!

WOD: 5 Rounds for total reps of:

Row 300m

Deadlifts, 225#/155#

You have 3 minutes to row 300m and then complete as many deadlifts as possible in the remaining time. Rest 3 minutes between rounds. Post total reps to BTW.

The 4:30pm class was maxed out during yesterday's WOD - 18 people. We will be starting a 5pm class soon to help accommodate all of the new members. Thank you to all of CF Roselle's members for our continued growth!

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Monday 120123

Monday, January 23 2012

2012 CF Games Open - One Month Away!

For those of you planning on entering the CF Games Open, we have just one more month to prepare. Today we start two-a-day training. This is not recommended for everyone, but only those that have been crossfitting for several months and are ready to take on the additional work. For the next 2 weeks, we will have an additional workout for Open participants two days out of the week, and then the following 2 weeks we will shoot for two-a-days 3 times per week. Due to time restraints, we understand that you may not be able to get in the additional work on the recommended day; however, you are more than welcome to complete it at a later time if necessary. Good luck!

Snatch, 1-rep max

WOD: For time:

12-9-6 rep rounds of:

Muscle-ups

Clean & Jerks, 165#/110#

If you cannot do a muscle-up, perform 2 pull-ups and 2 dips for each muscle-up.

2012 Open participants, rest 10 minutes after completing above, and then perform 3 rounds of the following for time:

10 hang power snatches, 95#/65#

15 Box jumps, 24"/20"

Monica fights through a muscle-up during today's 5:30am class.

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Friday 120120

Friday, January 20 2012

Happy Friday!!!

Evening classes are cancelled today due to the weather! Saturday classes will be held as scheduled.

Save the date - the new gym grand opening party will be officially held on Saturday, February 4th. Time will be from 10am until 1 or 2 pm. We will have a WOD, food, maybe some games for the kids. Paleo side dishes are welcome and encouraged. More details will be provided the week before. Sorry for changing the date, again!

Strength: Back squat 8-8-8-8

- or -

Endurance: 200m row x 7 (rest 1 minute between efforts)

WOD: 30-20-10 rep rounds for time of:

Sumo deadlift high-pulls, 75#/55#

Wall balls, 20"/14"

2 years ago today...

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Thursday 120119

Thursday, January 19 2012

Rest Day/Make-up Day

Miss a workout this week? Make it up today. Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons. Recover from the previous three days and be ready for tomorrow...

3 years ago today - Eric gets a PR of 21 pull-ups at the original CrossFit Roselle. To see more of the old gym(s), check out http://crossfitroselle.blogspot.com

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Wednesday 120118

Wednesday, January 18 2012

Check out Reebok.com by clicking here

WOD: For time:

25 Toes-to-bar

500m Row

25 Ring push-ups

25 Box jumps, 24"/20"

50 Abmat sit-ups

25 Box jumps, 24"/20"

25 Ring push-ups

500m Row

25 Toes-to-bar

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Tuesday 120117

Tuesday, January 17 2012

Gut Check

What did you eat yesterday? Post everything to comments. Don't be shy, lay it all out there...

WOD: AMRAP 12 minutes of:

20 Double unders

10 Ring dips

5 Front squats (no racks allowed)

Pick a weight for the front squat and stick with it the entire WOD. The heavier the better. Post rounds/partial rounds to BTW.

Carlos and Tim during a recent snatch workout.

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Monday 120116

Monday, January 16 2012

Paleo Challenge - Day 14

Two weeks down in the 30-day paleo challenge! On a scale of 1 to 10, with 10 being perfect, how would you rate your overall compliance?

Strength: Power snatch 2-2-2-2-2

WOD: AMRAP in 8 minutes of:

1 Clean & Jerk, 185#/135#

2 Strict pull-ups

3 Burpees

CrossFit Roselle Kids - pre-teen/teen class, held every Monday, Wednesday, and Friday at 3:45pm, ages 9-15. If interested, send an e-mail to This e-mail address is being protected from spambots. You need JavaScript enabled to view it or call 847-769-2669 for more information

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