Tuesday

!!!!!ATTENTION!!!!!!!! ATI FITNESS CENTER AND CROSSFIT CAROL STREAM WILL BE CLOSED TODAY AT 15:00(3:00pm) and CLOSED ALL DAY WEDNESDAY AND WILL RE-OPEN NORMAL HOURS ON THURSDAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


!!!!!ATTENTION!!!!!!!! ATI FITNESS CENTER AND CROSSFIT CAROL STREAM WILL BE CLOSED TODAY AT 15:00(3:00pm) and CLOSED ALL DAY WEDNESDAY AND WILL RE-OPEN NORMAL HOURS ON THURSDAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!





MAX EFFORT
Shoulder press 3x5

Clean $ Jerk 3x5


WOD
"Grace"

Clean and Jerk 135/95 pounds, 30 reps for time.


Post loads and times to comments.....

Monday

News: Jens Pulver will be here TODAY January 31st!
This would be a good day to bring a friend!

MAX EFFORT
Back Squat 3x5

WOD
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Friday

News: Jens Pulver will be here Monday January 31st!
This would be a good day to bring a friend!

MAX EFFORT
Bench press 1rm



WOD
5 rounds for time of
6 clapping push ups
12 weighted walking lunges 55/35
1 farmers walk 55/35

Thursday

News: Jens Pulver will be here Monday January 31st!
This would be a good day to bring a friend!



Skill Development
Everything Kettlebells


WOD
For time:
Run 800m
then do 3 rounds of
21 kettlebell swings 55/35
12 pull ups
then run 800m

Wednesday

MAX EFFORT
Split Jerk 1rm


For time:
135 lb Squat clean, 10 reps
50 Sit-ups
135 lb Squat clean, 8 reps
40 Sit-ups
135 lb Squat clean, 6 reps
30 Sit-ups
135 lb Squat clean, 4 reps
20 Sit-ups
135 lb Squat clean, 2 reps
10 Sit-ups

Post time to comments.

Tuesday

Foam roll,
stretch,
recovery/mobility.

SKILL Development:
basic gymnastics


WOD:

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

..........

Monday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. You will have 15 minutes per lift to find your 1 rep max.

Then Tabata Row for distance. For twenty seconds ROW as fast as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The event is scored on how far you rowed.

Post total to comments.

Saturday

TEAM WOD AT 9AM

TEAM WOD AT 9AM

TEAM WOD AT 9AM

TEAM WOD AT 9AM

Friday

MAX EFFORT

Clean & jerk(split or push) find 1rm...


WOD
5 rounds of
9 dumbbell hang squat clean 45/30
6 towel pull ups
run 200m

Thursday

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
4 rounds for time
row 500m
rest 3 minutes.


Post loads and times to comments.....

Wednesday

I would like to congratulate Jennifer and Mathy for getting their first pull ups today!

"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 Double unders

Post time to comments.


Oh and a side note, CrossFit Carol Stream has been going strong for 1 year now. Si this is kind of our anniversary. Lets all set a date and all go out for some food and drink... post to comments which weekend in the next 4-5 that would work best.
Thanks you,
Jason Homesley

Tuesday

MAX EFFORT
Back Squat (catch up)
Pistols/1 legged squat
or
Handstand max effort (progressions)
L-sit max effort(skill development)


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Monday

Here are the results for the Kettlebell competition from last Saturday:

Rich used 2 35lb KB's and went for the entire 8 minutes, completing 51 reps.
Mike P. used 2 26lb KB's completed 40 repetitions.
Israel used 2 35lb KB's and completed 40 repetitions.
Laura used 2 17lb KB's and also went for the entire 8 minutes and completed 59 reps!

Nice job to them all. Next competition details will be posted soon....



Foam roll, stretch, warm-up.


WOD:

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps


Post rounds and fractions of rounds to comments....

Saturday

TEAM WOD AT 9AM

TEAM WOD AT 9AM

TEAM WOD AT 9AM

TEAM WOD AT 9AM

Friday

MAX EFFORT
Power clean 1rm or 5,3,1+



WOD
For time complete the following:
150 wall ball sit ups 16/10


Post loads and time s to comments....

Thursday

Kim gets her first pull up!! (not pictured is her chin over the bar)


Max Effort
Back Squat 5,3,1+


WOD
3 rounds for time:
400m run
21 burpees
500m row

Wednesday

Today is NATIONAL BRING A FRIEND DAY TO YOUR LOCAL CROSSFIT AFFILIATE!! SO BRING A FRIEND!!!! Family members/spouses count too!


MAX EFFORT

Weighted Pull ups find your 1 rep max (and we can use this number for the 5,3,1)
and or
As many pull ups as you can do with out letting go of the bar.


WOD
For time complete the following:
75 reps of thrusters 75/50lb

Tuesday

MAX EFFROT
Shoulder press 5,3,1+


WOD:
Five rounds for time of:
5 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Monday

Max Effort

Deadlift 5,3,1+


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Go hard because John Rankel no longer can.

Post loads, Rounds, and fractions of rounds to comments....

.....

Friday

Skill Devlopment:
Double Kettlebell Clean and Jerk (long cycle)
This is a practice/warm up for tomorrows event which begins at 9am and ends at 11am.

WOD

The following exercises
Box jump 24/18
Sit up
Double under

Will be done in 1 minute, 2 minute and 3 minute sets with a 1 minute rest between rounds for 3 rounds. Only one exercise will be done for each set. And you can only do each exercise for a total of 6 minutes.
Example:
1 minute of double unders
2 minutes of sit ups
3 minutes of box jumps
rest 1 minute
1 minute of box jumps
2 minutes of double unders
3 minutes of sit ups
rest....
1 minute of sit ups
2 minutes of box jumps...etc....

You may do any order you like, but you HAVE to have an equal amount of time for each exercise.
This WOD will be scored by TOTAL# of reps done for the 18 minutes of work.


Post score to comments....

Thursday

Max Effort
Shoulder press 3x3


WOD
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Wednesday

Max Effort
Deadlift 3x3


WOD
Tabata Row (scored by calories)
rest 1 minute
Tabata Push ups (scored by proper push ups done in time allotted)


Post loads and scores to comments......

Tuesday

Skill Development:
Double unders
Consecutive double unders (how many can you get)



Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, 135 pounds
25 Wall ball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

Monday

MAX EFFORT
Back Squat 3x3


3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups