Saturday

Today is the final day of the 'PALEO Challenge' What have you thought about it? Have you seen a difference? Will continue on the PALEO diet?


Burpee Challenge Day: 96


TEAM WOD 10am

TEAM WOD 10am


TEAM WOD 10am

TEAM WOD 10am

Friday

These are the people that have been active participants with the burpee challenge
Mike R.
Sue
Mike P.
Ellen
Magan
Anna
Israel
Isabella
Marilyn
Ron

If I did not put your name please post to comments and I will edit.... Good job to everyone, post your thoughts to comments if you feel it has helped you in anyway.

Burpee Challenge Day: 95


WOD
As Many Reps As Possible in 20 minutes of:
5 thrusters 95/65lb
7 Hang power cleans 95/65lb
10 Sumo Deadlift High pulls 95/65lb


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


......

Thursday

God bless this guy! Hopefully his story will change more lives.

Burpee Challenge Day: 94


MAX EFFORT
Deadlift 5,5,5+


WOD
For time do the following:
Run 800m
then do 5 rounds of
9 Kettlebell swings 70/55
9 box jumps 24/18
then finish with another 800m run


post thoughts and times to comments......

Wednesday

Isabella during the 12.4 Games WOD.


Burpee Challenge Day: 93 (5 April 2012 is the 100th day in the challenge)

Today is a MOBILITY and stretching day. We have not had one in a while and I believe it is needed.

Tuesday

Burpee Challenge Day: 92


MAX EFFORT
Shoulder Press 5,5,5+



WOD
3 rounds for time of:
21 Push jerk 95/65
21 pull ups
21 burpees

Post loads and times to comments....



....

Monday

Burpee Challenge day: 91


MAX EFFORT
Back Squat 5,5,5+



WOD
21-15-9
95/65lb back squat
55/35lb kettlebell swing
run 400m

Saturday

REST DAY.....


Burpee Challenge Day: 90

I have to say, I have never liked Hummus. I have always thought that hummhttp://www.blogger.com/img/blank.gifus was a stupid excuse to eat crackers. until I ate some of Kathy Kelly's homemade paleo hummus!! It was outstanding!! I highly recommend everyone try it.

Also, we have had a couple of missing wedding rings at our gym. I am now under the suspicion that someone has stolen these rings. If this is true, I am appalled to think that a CrossFitter would do that to anyone. I know there is always going to be a bad apple in any group, but we are a community of integrity and respect for one another. We sweat and grunt through these WOD's together. We laugh with each other, we have cried for one another. Why would someone STEAL from another? What is wrong with that person? Do we not have integrity? Honestly if this person stole because they needed the money, they should have came to me first and I would have helped you out of my own pocket if need be!! In fact I know for certain that the two people that have had their rings stolen would have helped you as well... if you would have just asked. Please return the rings to their rightful owner, or to me and I will return them, and you can be forgiven. We are a community of good people don't forget that, don't lose that.......

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Friday

....

Today the WOD may be a team WOD, or a Hopper WOD. Either way it will be determined on a class by class basis.... and I promise it will be "fun"


Post thoughts to comments.... Thoughts could be what you think may happen today?

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Thursday

I would like to talk to you all about Israel. As you all know he is an excellent athlete. The other day he did 171 burpees unbroken in 10:17!! He was not always this studly. When he first walked into CrossFit Carol Stream almost 2 years ago, he was in decent shape, but he had a lot of deficiencies. He recognized the problem areas and spent extra time focusing on them and crushing those problem areas. For example, he recently has realized he does not do well with rowing, so he has been spending time after his WOD rowing short distances to work on his technique and speed. We could all learn something from my enemy... I mean my friend. Keep up the good work man.

Burpee Challenge Day: 88

MAX EFFORT:
Power clean 1 rep max

WOD #1-
3 rounds for time of:
15 hang power clean 135/95lb
15 burpees


WOD #2 (games WOD people if you want to do this today you may, or if you would like to make it up on Friday let me know)

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


Post scores and times to comments....

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Wednesday

ACTIVE WARM-UP.....

Burpee Challenge Day: 87



WOD
3 rounds for time of
12 thrusters 115/80lb
15 chest to bar pull ups

Post times and thoughts to comments....


...

Tuesday

Are they praying to finish the WOD?

Burpee Challenge Day: 86


Skill Development-
Turkish Get up!


WOD
Five rounds for time of:
Turkish Get-up, 45/30lbs 21 reps
Run 400 meters

Post time to comments.

Monday

Ann (MEAnn) setting a personal best of 185lb deadlift. Nice job Ann!

Burpee Challenge Day: 85

MAX EFFORT
Row 500m



WOD
3 rounds for time of
50 sit ups
20 super-mans
15 towel pull ups

Post times to comments....


...

SATURDAY

Get it? When you over process food ants wont even eat it, so why should we?


Burpee Challenge day: 84

Prepare to do the WOD outside!!

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am


Post thoughts to comments.....

...

Friday

Good find Lisa H!!

I want to congratulate Travis for getting his first Muscle up yesterday.

Burpee Challenge day: 83

MAX EFFORT
Deadlift 1 rep max


WOD
For time complete the following
Max effort of Pull ups (as many as you can do without letting go of the bar)
50 Burpees
Max effort of Pull ups (as many as you can do without letting go of the bar)

Every pull up completed will be 1 second deducted from your total time.


Post loads and times to comments....

....

Thursday

Burpee Challenge day: 82


CrossFit Games Open 12.4


Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ballhttp://www.blogger.com/img/blank.gif
90 Double-unders
30 Muscle-ups


Post rounds completed to comments....


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Wednesday

BURPEE CHALLENGE DAY: 81


Mobility, stretching....


WOD
Row 2,000m for time


Post thoughts and times to comments....


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Tuesday

Above are proper push up standards.....

BELOW- ARE NOT PROPER PUSH UPS.


BURPEE CHALLENGE DAY: 80



Max Effort
Shoulder press 1 rep max


WOD
For time:
run 800m
21 kettlebell swings 55/35
21 push ups
run 400m
15 kettlebell swings 55/35
15 push ups
run 200m
9 kettlebell swings 55/35
9 push ups


Post thoughts and times to comments....

Monday

Burpee Challenge day: 79

MAX EFFORT
Back Squat 1 rep max


WOD
For time:
80 squats
run 800m


Post thoughts to comments....

SATURDAY

TEAM WOD 10AM


TEAM WOD 10AM


Burpee Challenge day: 78


TEAM WOD 10am

TEAM WOD 10am

Friday

If anyone knows the whereabouts of Steve Jones (the British guy) phone that was lost/stolen between 12:45-1:30 Thursday, please let me know. Thank you

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BURPEE CHALLENGE DAY: 77


Mobility......


WOD
7 rounds of
10 grasshoppers
10 leg raises (demonstration for standards in class)
10 burpees

More Mobility.....

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Thursday

paleo2go.blogspot.com Is Kathy Kelly's website. Go there to see what she has cooking and e-mail her to place your orders.


BURPEE CHALLENGE DAY:76

WOD-

CrossFit Games Open 12.3



Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar


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


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Wednesday

Burpee Challenge Day: 75


Shoulder mobility....

Skill development
...all and anything kettlebell


WOD
Five rounds for time of:
15 kettlebell swings 55/35lb
10 Pull-ups

Post loads and times to comments....

Tuesday

I want everyone to know that Katie Ortiz (Fonz and Katie) has lost her cousin in a tragic accident over the weekend. Read here for more information. Katie I am sorry for your loss and if you need anything your CrossFit family is here.



I have posted the above video before, I just had to share again.

Paleo Pizza from paleo2go.blogspot.com is awesome!! I had it for dinner last night, pretty good.

Place your beef orders here last chance!

BURPEE CHALLENGE DAY: 74

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


WOD
4 rounds of:
Run 400m
15 Dumbbell thrusters 40/25lb
15 burpees


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



.......

Monday

Asian Chicken Lettuce Wraps
Freshly ground chicken breast sauted in coconut oil with garlic, ginger, http://www.blogger.com/img/blank.gifand fresh basil seasoned with liquid aminos (a paleo soy sauce alternative). Served with bibb lettuce, shredded carrots, jicama and cilantro. Garnished with scallions and toasted cashews. For more info on these kinds of meals go here.

On that note, do not forget to place your beef orders now so we can have a prompt delivery.


BURPEE CHALLENGE DAY: 73


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



WOD
5 rounds for time of:
6 power cleans 135/95
9 box jumps 30/24

Saturday

TEAM WOD AT 10am

TEAM WOD at 10am

TEAM WOD AT 10am

TEAM WOD at 10am

Friday

Do you want to order Grass Fed Beef? Here is what you need to do: Follow the Q7 link at the lower left hand side of this website then do the following
Delivery address - CrossFit Carol Stream's address
Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF
Delivery Method - Select "CrossFit Group Delivery"

BURPEE CHALLENGE DAY: 71

Games Open WOD 12.2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible