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...

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.

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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Friday 120113

Friday, January 13 2012

Happy Friday!!!

We'll need to run a few heats during each class to get everyone through this WOD, so show up on time today and register! Reminder - no 7:30pm class on Friday's for now...

WOD: For time:

15-12-9 reps of:

Deadlift, 315#/205#

Walking lunge steps holding KB overhead, right arm, 55#/35#

Walking lunge steps holding KB overhead, left arm, 55#/35#

Then complete 30 - "2 for 1" Wall ball shots, 20#/14#

Post total time to complete to BTW.

Not only did Luke get his first muscle-up on Thursday, he got four consecutive no false grip muscle-ups as well as a strict muscle-up. This guy is impressive to watch.

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Thursday 120112

Thursday, January 12 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...

The rings are up!

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Wednesday 120111

Wednesday, January 11 2012

INTENSITY

I googled "intensity" images, and this poster came up. Arnold was best at what he did because he brought the intensity during his workouts. The best crossfitters on the planet definitely bring the intensity. If you want to reach that next level of fitness, then you have to bring it as well. Today's WOD is no exception. Running a mile can be fairly easy if you relax and pace yourself through it, but your gains from running that comfortable mile will be minimal at best. Instead, run as fast as you can, make it as uncomfortable as possible, and leave nothing in the tank. Do this each time you workout, and you will see and feel the difference.

WOD: Run 1 mile for time. Rest 10 minutes. Repeat.

Sub 2K Row for run if needed.

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