Regional WOD Week

We will be completing the 2013 CF Regional workouts this week and into the next, so there will not be any specific strength or endurance workouts.  Everyone should treat these workouts as benchmarks, as they will most likely be repeated sometime in the future.  Good luck!!!

Be sure to bring a small towel with you as it is extremely humid in the gym today.   You will be sweating.  A lot.  Thanks for your cooperation.

Strength/Skill:  Bar muscle up skill work.  Power clean, 3-3-3-3-3

-

-

Happy Friday!!!

Strength/Skill:

Turkish get-ups, 1-1-1-1-1-1-1 (each arm).

-

-

Rest Day/Make-up Day/Open Gym

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...

Friday Schedule Change

Please note that starting this Friday, we are removing the 6pm and 7pm classes on Friday evenings only.  The online scheduler will be updated shortly.  The 6pm and 7pm classes will remain Monday through Thursday.  Thank you for your understanding, and sorry for any confusion.

Strength/Skill:  Back squat, 3-3-3-3-3

-

-

Field Day and Long Workout

Bring your high socks and get ready for some fun!  Today we will be doing all sorts of cool stuff you can't do at any regular gym.  Be sure to show up on time and head out to the field for the warm-up and strength.

Strength/Skill:

1a.  Tire flips, 30 seconds ME x 4 sets

1b.  Wall climbs, 8'/6', 30 seconds ME x 3 sets

Alternate a. and b. until all sets completed.

-

-

New Programming - Thoughts?

So let's hear the good, the bad, and the ugly regarding the new programming options.  If you are not comfortable posting your thoughts to comments, please send an e-mail to This e-mail address is being protected from spambots. You need JavaScript enabled to view it .  Your opinions do matter, so please let me know what you think.  I appreciate every member at CFR, and I want to continue to provide the best training options for everyone.  Thank you all for helping make CrossFit Roselle what it is today!

Strength/Skill:  Snatch.  Take 20 minutes to work up to a 1RM snatch.  Show up on time, loosen up and stretch, and be ready for the group warm-up 5 minutes into class.

-

-

CFR was well represented at the Race to Wrigley 5k.  Congrats to all the runners!

Happy Friday!!!

Hopefully the hamstring soreness has subsided a bit for those of you who completed "Michael" on Monday.  If you made it up on Thursday, you may find it difficult to walk this weekend - that second day soreness is brutal!  If any of today's movements give you too much discomfort, be sure to let a trainer know, and we'll find something else for you to do.

-

Strength/Skill:  Squat clean thrusters, 3-3-3-3-3

-

Rest Day/Make-up Day/Open Gym

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...

Breakdown of Programs

CrossFit WODs:

These are the standard CF workouts we have been doing on a regular basis. They mix short, medium, and long durations with body weight, light weight, and heavy weight in endless combinations. You get a little of everything. Constantly varied is the best way to describe these workouts. You will still get stronger, lose weight/gain lean muscle, and improve your cardiovascular endurance by following this program. This should be the program for the majority of CFR members.

Endurance WODs:

These wods are designed for people who are looking to lose weight and improve cardiovascular endurance a bit faster than with the regular programming. These workouts will be similar to the regular CF workout but with an added endurance element, such as running or rowing. They will be longer in duration and with lighter weight. Strength gains may be slower than with the regular programming.

Strength WODs:

These workouts are for someone looking to gain strength a bit quicker in order to complete the regular CF workouts as prescribed or for those interested in CF competitions.  These workouts will be shorter in duration and will involve heavier weight. In order to maximize your results, you need to lift heavy and eat a lot and often. You should expect some weight gain. Your cardiovascular endurance may suffer while on this program, and your overall body fat percentage may increase.

Strength/skill sessions:

The strength and skill sessions before the WOD will remain the same for everyone and will not change.

Putting it all together:

Think about your fitness goals and what it is you want to accomplish. Choose your program based on these goals. If you need help choosing a program, do not hesitate to ask a trainer for some guidance. You may also e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it or This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Strength/Skill:  Dumbbell snatches, 5-5-5-5 (each arm)