Wednesday

MAX EFFORT
Power Clean 5,3,1+
or
Squat Clean 5,3,1+


WOD
21-15-9 rep rounds for time of
power clean 95/65lb
box jump 24/18
run 400m


Post loads and times to comments....

Tuesday

This was a comment below this video on youtube:

My grandfather's father died fighting in WWI and when a soldier came and told him and my great grandmother that he said words that my grandfather never forgot.

"He died making sure I got away...but it should have been me...I should have died that day and then he should be telling my family and able to come back home and pick you up in his arms."
HatedSovietLion 1 year ago

Thought I would share.

The best way to honor the fallen, is to share with and instill into our children the cost of true freedom.


MAX EFFORT
Back squat 5,3,1+


WOD
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees


Post loads times and thoughts to comments....

Monday

MEMORIAL DAY



Remember why we have today off!


The main gym closes at 12pm (noon) today.

CrossFit will be an open gym for members only until then.

The WOD is
run 800m
then do 3 rounds of
15 box jumps 24/18
15 push ups
then finish with another 800m run

post times to comments....

SATURDAY TEAM WOD

There will BE a 10am TEAM WOD Saturday!!!


There will BE a 10am TEAM WOD Saturday!!!

Friday

First I want to congratulate Steve Jones our noon-time CrossFitter for the birth of his 2nd daughter yesterday. Her name is Madison Katherine Jones 7.8, 20.5" Congrats Steve and Dee!




SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Remember why we have the freedom to come to a safe place and do a workout like this. Remember why we can have a three day weekend. Remember why we can sleep soundly at night. God bless the United States Military.

Post loads, times, and thoughts to comments....

Thursday

Picture is compliments of CrossFit HQ. This is a 'thing to do' take interesting or cool photos in interesting or cool places interesting or cool exercises. Who at CrossFit Carol Stream will be first to do something like this? Where and what?

Warm up... then do the following for time

30 wall balls 20/16
5 kettlebell swings 70/55 (Russian swing)
25 wall ball 20/16
10 kettlebell swings 70/55 (Russian swing)
20 wall ball 20/16
15 kettlebell swings 70/55 (Russian swing)
15 wall ball 20/16
20 kettlebell swings 70/55 (Russian swing)
10 wall ball 20/16
25 kettlebell swings 70/55 (Russian swing)
5 wall ball 20/16
30 kettlebell swings 70/55 (Russian swing)

Mobility and stretching.....

Wednesday

Max Effort
Shoulder press 3,3,3+



Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
15 V-ups

Post rounds completed to comments.

Tuesday

MAX EFFORT
Back Squat 3,3,3+


WOD
Five rounds for time of:
Swim 50 meters
25 Push-ups

-OR-

Five rounds for time of:
run 200 meters or row 250 meters.
25 Push-ups

The HOURS for the 'SWIM' Will be the 10am, the 4pm and 6pm.
If you do not want to do the swim WOD but cannot make it to any other time but the 'swim' hours, we can adjust fire to make it work for you. Also if you cannot make it in for the swim WOD but would like to do it, we can make it work also.

POST TO COMMENTS WHICH HOURS WORK BEST FOR YOU.....

Monday

MAX EFFORT
Snatch 3,3,3+


WOD
5 rounds for time
5 dumbbell snatches right arm
20 double unders
5 dumbbell snatches left arm
20 double unders

Post loads and times to comments.....


.......

Saturday

REST DAY.....



REST DAY......

Joanie, is having a garage sale on Friday and Saturday from 9am to 3pm
here is the address:
1N065 Coventry drive
Wheaton.

Heads up! Next weekend is regionals for the CrossFit games. The regionals will be in Chicago. If there is any interest in going to watch the competitions please post to comments.

Friday

Joanie, is having a garage sale on Friday and Saturday from 9am to 3pm
here is the address:
1N065 Coventry drive
Wheaton.






Max effort/skill development:
Mobility WOD



"Lynne" (CrossFit Carol Stream style)

Five rounds for max reps of:
Elevated (12") Push ups
Pull-ups

Post reps for both exercises in all rounds.


.......

Thursday

We will spend the first 5-10 minutes doing the above mobility WOD for our shoulder girdle. Then warm up those hips and prepare for the fun stuff.

Also.... Joanie, a loyal CrossFitter, is having a garage sale on Friday and Saturday from 9am to 3pm
here is the address:
1N065 Coventry drive
Wheaton.


MAX EFFORT
sprint 100m
every minute on the minute for 10 minutes.


WOD

400 meter Walking lunge

Post time and number of steps to comments.

Wednesday

This is not the way to lift... everything this guy does is incorrect.


This is a PROPER way to deadlift, explained by Mark Rippetoe


MAX EFFORT
Shoulder press 5,5,5+....
AND
Deadlift 5,5,5+



WOD
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
50/35lb dumbbell Push press, 7 reps


Post loads and times to comments....


........

Tuesday

Skill development/Max Effort
L-sits (for time)
handstand holds (for time)


WOD
For time:
run 200m
10 kettlebell swings 70/55
10 box jumps 24/18
run 400m
20 Kettlebell swings 70/55
20 box jumps 24/18
run 800m
30 kettlebell swings 70/55
30 box jumps 24/18

Post times to comments.....


.......

Monday

Mike W. seconds before the WOD......


Mike W. 6 minutes and some change later.....




MAX EFFORT
Back Squat 5,5,5+

****Active Warm-up*****

WOD
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Thursday

Skill Development
Running mechanics


WOD
1 mile run, 800m run, 400m run for time... of course.

Post times and thoughts to comments....



........

Wednesday

MAX EFFORT
Deadlift 1 rep max



WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of
burpees
pull ups


Post loads and times to comments....

Tuesday

MAX EFFORT
Shoulder press 1rm



WOD
'Running Grace'
5 rounds for time of
run 400m
6 Clean and Jerks 135/95lb


Post loads and times to comments....

Monday

ATTENTION I AM SORRY FOR THE INCONVENIENCE BUT THERE WILL NOT BE ANY MORNING CLASSES, (9am and 10am)

THERE WILL BE NORMAL CLASS SCHEDULE FOR THE AFTERNOON.


MAX EFFORT
Back Squat 1 rep max.

WOD

"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.

Saturday

REST DAY





REST DAY

Friday

A friend of mine and a local affiliate owner Jennifer Yundt who owns CrossFit Fire with her husband Bill, Is pictured above and if you cannot tell is 35 1/2 weeks pregnant. She is still doing CrossFit and earlier in the day before this photo was taken she push jerked 65kg (146lb) 3 times!

WOD
3 rounds for time of
Run 800m
30 Kettlebell snatches (alternating hands) 44/26
30 double unders
30 Kettlebell swings 44/26

Post times and thoughts to comments......

Thursday

The video looks like it was filmed with a cell phone, but in the video they show the clean and jerk and the path of the bar. Watch how the second lifter keeps the path of the bar vertical.


MAX EFFORT
Squat Clean 1 rep max


WOD
3 rounds for time
15 hang power clean 135/95
15 burpees


Post loads and times to comments....

Wednesday

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Tuesday

Sorry for the website problems.....


Today's WOD's will be determined each hour based on class attendance.....

Monday

Max Effort/Skill Development
Snatch/power snatch
Hang power snatch


WOD
5 rounds for time
run 400m
15 power snatches 95/65lb

Post loads and times to comments