Wednesday

CrossFit and I know it????



Burpee Challenge Day: 45

MAX EFFORT
Deadlift 1 rep max


WOD:
Run 800m
50 burpees
run 800m


Post loads and times to comments.....

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Tuesday

Burpee Challenge Day: 44


Max Effort
Shoulder press 1 rep max!


WOD
Helen
3 rounds for time of:
Run 400m
21 kettlebell swings 55/35
12 pull ups


Post loads and times to comments........



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Monday

ATTENTION****** Has anyone seen the above CrossFitter? His name is Ben and he hates thrusters. If you see him or know his whereabouts please ask him to return to CrossFit because his health depends on it!!

Burpee Challenge Day: 43

Again I would like to thank everyone that came out Friday night. We had a great time and I look forward to doing it again. For those of you that could not make it, we will try to have a bit more notice. Any ideas or suggestions about another outing lets start talking about it now.

Max Effort
Back Squat 1 rep max!!


WOD
5 rounds for time of:
3 power cleans 135/95lb
6 push ups
9 squats

Post loads and times to comments.....

Saturday

REST DAY........


Burpee Challenge day: 42


REST DAY............


Thank you everyone for coming out Friday night.

Friday

THE ABOVE IS PAUL IN THE MIDDLE OF DOUBLE UNDERS....

ANY IDEA WHAT IS GOING ON IN THE BELOW PHOTO??



We will be heading to the Village Tavern tonight for some paleo cocktails and paleo burgers. Around 8pm is the agreed meeting time. See you there! Also please post in comments if you are up for a team WOD on Saturday.



Burpee Challenge day: 41

Active warm-up

WOD
7 rounds for time of
7 squat cleans 135/95lb
7 chest to bar pull ups


Post loads and times to comments.....

Thursday

Burpee Challenge Day:40


10 minutes of active warmup

then we will start the WOD:
10 minutes to complete as many double unders and sit ups as possible.
You Cannot double the sit ups with the double unders... for example you cannot have 100 double unders completed and only 50 sit ups. There has to be balance.
Punishment is double the burpee challenge!!!!!! 80 burpees.....


After WOD we will spend the rest of the hour focusing on mobility and movement.


Post thoughts and times to comments AND PLACES YOU WOULD LIKE TO GO OUT TO ON FRIDAY NIGHT AS A GROUP?!?!?!?!?!!?!?!?!

Wednesday

CrossFitters having fun..... We will be putting together our own video to a popular 'hit' as well. Volunteers are needed.

Burpee Challenge Day: 39


Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Tuesday

At CrossFit Carol Stream we are about fitness, but what makes CrossFit Carol Stream so great is the community. Who is up for a night out? Let me know when you all would like to. Maybe this Friday?



Burpee Challenge day: 38


MAX EFFORT
Shoulder press 5,5,5. (40,50,60%)


WOD
3 rounds of:
Run 400m
50 push press 45/30lb
20 burpees

Post thoughts to comments....


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Monday

Click on above image to see larger picture. Click here for more information on above. Share with your sedentary friends on the importance of exercise.


Burpee Challenge Day: 37

MAX EFFORT
Back Squat 5,5,5. (40%,50%,60%)


WOD
7 rounds for time of
7 Kettlebell Swings 70/55
7 Knees to elbows...



Post times and loads to comments......

Saturday

REST DAY TODAY.......

But do not forget it is Burpee Challenge day:36!!!!


REST DAY TODAY......


REST DAY TODAY......

If you have to do a WOD here:
5 rounds of
7 burpees
20 double unders

Friday

We have another Birthday amongst us. I am not going to say who she is.... But I will give some hints. One was already said. Another is: she likes to row, and all of these exercises are her favorites. Last hint: She comes to the 10 am class and is going to bring a paleo birthday cake to share. (well she does come to the 10am class anyways)


Burpee Challenge Day: 35

WOD
19 Goblet squats 44/61lb
Row 600m
52 grasshoppers
52 up downs
52 squats
52 ring rows
52 Russian swings 44/61lb
52 sit ups

Thursday

Burpee Challenge Day: 34

http://www.blogger.com/img/blank.gif
WOD
5 rounds for time of:
15 Dumbbell Split cleans 40/25lb
15 push ups


Post loads and times to comments.....


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Wednesday

Paleo birthday cake....Coconut Chocolate Cake

1 cup 100% dark chocolate chopped
1/2 cup coconut milk
1 1/4 cups almond flour
1/2 cup unsweetened shredded coconut
2 eggs
1/2 tsp sea salt
1/2 tsp baking powder
1/2 cup chopped almonds

Preheat oven to 350 degrees,
melt chocolate and milk together either in microwave or over double boiler. Add rest of ingredients, mix well. Grease an 8" round cake pan and line with parchment paper to make removing cake layer easier.
Bake 20-25 minutes

This makes 1 layer cake, however you may double the recipe and make 2 layers if you wish.

When cake is cooled, melt 1 cup of Dark Chocolate chips with 2 Tablespoons of Coconut oil this can be done quickly in microwave or double boiler...cool slightly until thickened, spread over top or between layers of your cake. Sprinkle with a 1/2 cup unsweetened coconut and or 1/2 cup chopped almonds.

Make some fresh whipping cream and PILE it on top...do not add any sweeteners

Top with some strawberries or blueberries, toasted coconut, chocolate shavings or more nuts
ENJOY!

Burpee Challenge Day: 33

Now you are wondering why a Birthday cake???? Well I dont normally do Birthday WOD's for someone brand new, because I dont want them to 'get scared off' but this particular individual was requesting it secretly through his wife. So I obliged and we are honoring Fonz and his 26th Birthday today!! Happy Birthday!

MAX EFFORT
Deadlift 5,3,1+

2 rounds for time of:
19 pull ups
86 sit ups
1 farmers walk HEAVY
18 thrusters 40lb d-bells
26 Kettlebell swings 55/35

Tuesday

Burpee challenge Day: 32


MAX EFFORT
Shoulder Press 5,3,1+


WOD
For time:
21-18-15-12-9 rep rounds of:
Push Jerk 95lb
Box Jump 24/18


Post loads and times to comments....

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Monday

In case you have not seen it yet...... The Reebok CrossFit Commercial was played during the Packers Giants game Sunday.

Burpee Challenge day: 31


MAX EFFORT
Back Squat 5,3,1+



WOD
3 rounds for reps of:
1 min Wall ball shots, 20 pound
1 min burpees
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps to comments and time for each round.

SATURDAY

TEAM WOD 10am!!!

TEAM WOD 10am!!!

TEAM WOD 10am!!!

TEAM WOD 10am!!!

Friday

Burpee Challenge Day: 29

Max Effort:
Turkish Get Up 1 rep max
If you cant go very heavy, be creative. Lift various unstable objects.

WOD
5 rounds for time of:
35/25lb 1 arm overhead walking lunge 50 feet
20 burpees


Post times and loads to comments.....


....

Thursday

Burpee Challenge day: 28


WOD
21-18-15-12-9 rep rounds for time of:
Kettlebell swings 70/55
sit ups
kettlebell Sumo Deadlift High Pull 70/55

Wednesday

Burpee Challenge day: 27


Max Effort:
Deadlift 3,3,3+



WOD
For time:
Run 800m
6 rounds of "Cindy"
(1 round of Cindy is: 5 pull ups, 10 push ups, 15 squats)
Run 800m

Post loads and times to comments......

Tuesday

Burpee Challenge day: 26


MAX EFFORT
shoulder press 3,3,3+


WOD
10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of....
Power Cleans 135/95lb
burpees.....


Post loads and times to comments...


......

Monday

Burpee challenge day: 25 We are a 1/4th of the way done. Who has been consecutive so far?


MAX EFFORT
Back Squat 3,3,3+


WOD
For time:
21 Wall Balls
21 pull ups
run 400m
15 Wall Balls
15 pull ups
run 400m
9 Wall Balls
9 pull ups
run 400m

Post loads and times to comments.....

Saturday

....

Burpee challenge day: 24



TEAM WOD 10am


TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am


TEAM WOD 10am

TEAM WOD 10am

Friday

Burpee challenge day: 23


MOBILITY.....



WOD
as many rounds as possible in 15 minutes of
10 burpees
10 grasshoppers
10 1 legged squats (alternating)
10 sit ups

Thursday

Burpee Challenge day: 22

SKILL DEVELOPMENT

Everything Kettlebells
Snatch,
Clean And Jerk
windmills
etc......

WOD
With a 55/35lb Kettlebell complete the following For time:
30 swings
run 400m
15 right arm snatches
15 left arm snatches
run 400m
15 Clean and jerks right arm
15 clean and jerks left arm
run 400m
30 swings
run 400m

Post loads and times to comments.....


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Wednesday

Note how the knees are tracking to the inside of his feet.(to his credit he normally has a great squat, this was at the end of the round and fatigue was obvious) It is important that during the squat the 'butt' is active. We can achieve this by "spreading the ground with our feet"....



Burpee challenge day: 21


MAX EFFORT
Deadlift 5,5,5+



WOD
4 rounds of:
15 sumo-deadlift-high pull 95/65
15 box jumps 24/18

Post loads and times to comments.....

Tuesday

Burpee Challenge day: 20

MAX EFFORT
Shoulder Press 5,5,5+


WOD
3 rounds for time of:
21 Overhead squats 75/50
30 double unders


Post loads and times to comments......




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Monday

Burpee Challenge day: 19


I want to thank all of you for a great year. I love my job, my career, and it would not be this way if it was not for you. I have always said that I can get along with anyone, but for me to have a beer or coffee with them is something I would not do unless I truly liked you. Well there is not one of you that I would not share a beer or a coffee with. Thank you for making my job what it is and I look forward to another great year with all of you.

Ok now to business:
Start thinking of 5 fitness goals that you would like to complete this year. The goals have to be measurable and something to work for. To elaborate more... If you have a 200lb back squat your goal should not be to have a 215lb back squat completed this year. It should be something like double your body weight!!

MAX EFFORT:
Back Squat 5,5,5+


WOD
"diet Fran"
21-15-9
Thrusters 65/45
pull ups


Post loads and times to comments......


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