Friday

MAX EFFORT
You will have 20 minutes to find your 1 rep max.
Snatch,


WOD
'Randy'
For time:
75 power snatches 75/55lbs

Post loads and times to comments...

Thursday

MAX EFFORT:
AMRAP in 3 minutes of Sit up Wall ball 20/16lb ball


WOD
You must row within 10% of your max effort all 4 rounds. Failure to do so is a foul. The athlete has an allowance of one foul, more than one foul and a 5th round is added.
4 Rounds
500m row
rest 3 minutes
Athletes are scored by the total of their 2 best times.

Wednesday

Two rounds for time of:
Right arm Kettlebell Clean & jerk 12 reps
Left arm deadlift 12 reps
box jumps 24/18" 12 reps
Left arm Kettlebell Clean & Jerk 12 reps
Right arm deadlift 12 reps
box jumps 24/18" 12 reps

Go heavy. Post time to completion and loads to comments.

Tuesday

MAX EFFORT
2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.


WOD
'Nicole'
AMRAP in 20 minutes as possible of:
run 400m
max effort pull ups

Post rounds and reps to comments:

Monday

It was guys Vs. Girls during the TEAM WOD this past Saturday..... Guys 1, Girls 0,

MAX EFFORT
Front squat 5,5,5



WOD
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

SATURDAY

Ha!

There will be a TEAM WOD at 9am.

There will be a TEAM WOD at 9am.

There will be a TEAM WOD at 9am.

There will be a TEAM WOD at 9am.

There will be a TEAM WOD at 9am.

There will be a TEAM WOD at 9am.

Friday

Above video is Jesse's brother Jason doing an amazing gymnastics stunt.


Games WOD
Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Because we do not have a 12' wall to climb we will be doing the below modified version

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12 towel pull ups
95 pound Overhead squat, 21 reps
12 towel pull ups
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Thursday

Muscle up/snatch event mens Heat 4 [wmv]
womens Heat 4 [wmv]


Seven rounds for time of:
205/135 pound Clean, 3 reps
4 Ring/no ring handstand push-ups

Post times to comments

Wednesday

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint


Alternate WOD

5 rounds For time of:
5 225/135lb deadlifts
10 one legged squats
15 double unders

post workouts and times to comments

Tuesday

Tom does a 161lb 2 hand anyhow. Holding the record for first.... any challengers?

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Monday

Saturdays Kettlebell competition was a lot of fun. Leslie did an awesome job! She competed in three events the shortest I believe was 3 minutes long the longest was 6 minutes. Which during these events the bell is not allowed to touch the ground and can only remain in the rack position or locked out over head for a rest. When you see her congratulate her for an awesome job. I am sure she will be competing again this fall with more Kettlebell competitions and maybe the CrossFit games 2011? We shall see.

Speaking of the games... we will be honoring the games this week and performing the WOD's they did to the best of our abilities/capabilities. First WOD is named after a CrossFitter who competed in last years games Amanda Miller, she lost a battle to skin cancer this past spring.

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

alternate WOD is
21-15 and 9 reps, for time of:
Chest to bar Pull up
power snatch 95/65lbs

Post times to comments....

FRIDAY, SATURDAY & SUNDAY

There will be NO 9am or 10am Class Saturday. Some of us are going to a Kettlebell Competition Saturday morning. It is not to late to enter the competition if you are interested.

Also do not forget all weekend starting Friday night 9pm our time the CrossFit games will begin. Watch it live at live.crossfit.com

Friday

There is no class at CrossFit Carol Stream this weekend because there is a Kettlebell competition in North Aurora that starts at 9:30am if you want to compete and 10am if you just want to watch. Please let me know if you are interested and I will forward you the details. I will be going and competing in the event, it is a FREE event but donations will be accepted by the host. It will be a great experience for all of us. Your experience level with the kettlebell does not matter. It is for fun...



Skill Development:
Girevoy (kettlebell) sport (“GS”) as practised in Russia.
Swing
Snatch
clean and jerk


WOD:

3 rounds for time
run 400m
row 500m

Post times to comments....

Thursday

CrossFit Chics... need I say more....

There is no class at CrossFit Carol Stream this weekend because there is a Kettlebell competition in North Aurora that starts at 9:30am if you want to compete and 10am if you just want to watch. Please let me know if you are interested and I will forward you the details. I will be going and competing in the event, it is a FREE event but donations will be accepted by the host. It will be a great experience for all of us. Your experience level with the kettlebell does not matter. It is for fun...



MAX EFFORT
Bench Press
Go for a 1 rep max. We wont be doing this one very often due to its lack of functionality, but sometimes its just cool to do it. Ha!


WOD
as many rounds as possible in 20 minutes of
5 thrusters 95/65
7 Hang power cleans 95/65
10 Sumo deadlift highpulls 95/65

Post loads and rounds to comments

Wednesday

The CrossFit games are this weekend. You can watch it live at live.crossfit.com. The games are a lot of fun and CrossFit HQ has really outdone themselves this year with the coverage and how they are running this event. I highly recommend you take the time this weekend and tune in for a bit and enjoy what these fellow CrossFit athletes can do.

Also this weekend there is a Kettlebell competition in North Aurora that starts at 9:30am if you want to compete and 10am if you just want to watch. Please let me know if you are interested and I will forward you the details.


Max Effort/Skill Development- YOU CALL IT

WOD:

Run 400m
21 knees to elbows
run 400m
21 wall balls
run 400m
21 burpees
run 400m
21 double unders

Tuesday

MAX EFFORT
Back Squat 5, 5, 5,



WOD:

10 rounds for time
10 pull ups
10 push ups
10 sit ups
10 squats

Post loads and times to comments

Monday

Mark (with a 'K' Ha!), and Dana had their last workout with us as they end their trip and return to Thailand to open up their CrossFit Box. Let's wish them luck and keep them in our prayers as they change lives in that part of the world.

MAX EFFORT
Power Snatch 3,3,3,


WOD
*name*
21-15-9
115/85lb power snatch
24/18" box jump
For time....

This workout is a creation of mine and will be named after the first female that does this RX at our box. Good Luck!

SATURDAY TEAM WOD

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

Friday

MAX EFFORT
Push ups 100 for time.


WOD
Row a 2k

-or-

Guerrilla run (will be explained during class)

Post times and distances to comments.

Thursday

MAX EFFORT:
Clean & Jerk 1, 1, 1,


WOD: In 12 minutes do as many rounds as possible of:
10 thrusters 65lb
10 pull ups

Post loads and rounds to comments:

Wednesday

'Filthy Fifty'
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 burpees
50 pass under twice

Post time to comments.

Tuesday

Fastest Helen time...

MAX EFFORT:
Thruster 3, 3, 3,


WOD:
'Helen'

3 rounds for time of
400m run
21 1.5 pood kettlebell swing
12 pull ups

Sunday 4th of July 2010

IN CONGRESS, JULY 4, 1776


The unanimous Declaration of the thirteen United States of America:

When in the Course of human events it becomes necessary for one people to dissolve the political bands which have connected them with another and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature's God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

— That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed,

— That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.

Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn that mankind are more disposed to suffer, while evils are sufferable than to right themselves by abolishing the forms to which they are accustomed.

But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.

— Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States.

To prove this, let Facts be submitted to a candid world.

He has refused his Assent to Laws, the most wholesome and necessary for the public good.

He has forbidden his Governors to pass Laws of immediate and pressing importance, unless suspended in their operation till his Assent should be obtained; and when so suspended, he has utterly neglected to attend to them.

He has refused to pass other Laws for the accommodation of....


...large districts of people, unless those people would relinquish the right of Representation in the Legislature, a right inestimable to them and formidable to tyrants only.

He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their Public Records, for the sole purpose of fatiguing them into compliance with his measures.

He has dissolved Representative Houses repeatedly, for opposing with manly firmness his invasions on the rights of the people.

He has refused for a long time, after such dissolutions, to cause others to be elected, whereby the Legislative Powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the mean time exposed to all the dangers of invasion from without, and convulsions within.

He has endeavoured to prevent the population of these States; for that purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their migrations hither, and raising the conditions of new Appropriations of Lands.

Independence Hall before photography

He has obstructed the Administration of Justice by refusing his Assent to Laws for establishing Judiciary Powers.

He has made Judges dependent on his Will alone for the tenure of their offices, and the amount and payment of their salaries.

He has erected a multitude of New Offices, and sent hither swarms of Officers to harass our people and eat out their substance.

He has kept among us, in times of peace, Standing Armies without the Consent of our legislatures.

He has affected to render the Military independent of and superior to the Civil Power.

He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his Assent to their Acts of pretended Legislation:

For quartering large bodies of armed troops among us:

For protecting them, by a mock Trial from punishment for any Murders which they should commit on the Inhabitants of these States:

For cutting off our Trade with all parts of the world:

For imposing Taxes on us without our Consent:

For depriving us in many cases, of the benefit of Trial by Jury:

For transporting us beyond Seas to be tried for pretended offences:

For abolishing the free System of English Laws in a neighbouring Province, establishing therein an Arbitrary government, and enlarging its Boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule into these Colonies

For taking away our Charters, abolishing our most valuable Laws and altering fundamentally the Forms of our Governments:

For suspending our own Legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever.

He has abdicated Government here, by declaring us out of his Protection and waging War against us.
Declaration of Independence

He has plundered our seas, ravaged our coasts, burnt our towns, and destroyed the lives of our people.

He is at this time transporting large Armies of foreign Mercenaries to compleat the works of death, desolation, and tyranny, already begun with circumstances of Cruelty & Perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the Head of a civilized nation.

He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the executioners of their friends and Brethren, or to fall themselves by their Hands.

He has excited domestic insurrections amongst us, and has endeavoured to bring on the inhabitants of our frontiers, the merciless Indian Savages whose known rule of warfare, is an undistinguished destruction of all ages, sexes and conditions.

In every stage of these Oppressions We have Petitioned for Redress in the most humble terms: Our repeated Petitions have been answered only by repeated injury. A Prince, whose character is thus marked by every act which may define a Tyrant, is unfit to be the ruler of a free people.

Nor have We been wanting in attentions to our British brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which would inevitably interrupt our connections and correspondence.

They too have been deaf to the voice of justice and of consanguinity. We must, therefore, acquiesce in the necessity, which denounces our Separation, and hold them, as we hold the rest of mankind, Enemies in War, in Peace Friends.

We, therefore, the Representatives of the united States of America, in General Congress, Assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by Authority of the good People of these Colonies, solemnly publish and declare,

That these united Colonies are, and of Right ought to be Free and Independent States, that they are Absolved from all Allegiance to the British Crown, and that all political connection between them and the State of Great Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do.

— And for the support of this Declaration, with a firm reliance on the protection of Divine Providence, we mutually pledge to each other our Lives, our Fortunes, and our sacred Honor.

— John Hancock

New Hampshire:
Josiah Bartlett, William Whipple, Matthew Thornton

Massachusetts:
John Hancock, Samuel Adams, John Adams, Robert Treat Paine, Elbridge Gerry

Rhode Island:
Stephen Hopkins, William Ellery

Connecticut:
Roger Sherman, Samuel Huntington, William Williams, Oliver Wolcott

New York:
William Floyd, Philip Livingston, Francis Lewis, Lewis Morris

New Jersey:
Richard Stockton, John Witherspoon, Francis Hopkinson, John Hart, Abraham Clark

Pennsylvania:
Robert Morris, Benjamin Rush, Benjamin Franklin, John Morton, George Clymer, James Smith, George Taylor, James Wilson, George Ross

Delaware:
Caesar Rodney, George Read, Thomas McKean

Maryland:
Samuel Chase, William Paca, Thomas Stone, Charles Carroll of Carrollton

Virginia:
George Wythe, Richard Henry Lee, Thomas Jefferson, Benjamin Harrison, Thomas Nelson, Jr., Francis Lightfoot Lee, Carter Braxton

North Carolina:
William Hooper, Joseph Hewes, John Penn

South Carolina:
Edward Rutledge, Thomas Heyward, Jr., Thomas Lynch, Jr., Arthur Middleton

Georgia:
Button Gwinnett, Lyman Hall, George Walton

WOD: RUN A 5K.... and think about your freedoms...

Friday

For the Holiday weekend there will be NO CLASSES on Saturday the 3rd or Monday the 5th of July. Sorry for any inconvenience. the WOD for the weekend is run a 5k and enjoy yourself.

MAX EFFORT
Handstand/Handstand push ups


WOD
21-15-9
body weight deadlifts
burpees

-or-

5 rounds of
5 250lb deadlift
10 burpees

Post WOD and times to comments.......