Friday

I want to remind everyone the Mike D. is running his 100 miler this weekend for PADS.
Please be kind and donate.....

Hi Everyone,

We are planning a huge (I hope) garage sale to be held on Saturday, June 8, 8 am – 4 pm.  I thought this would be a great way to support Mike and Jason in their new business.  Joanie has graciously offered her garage/yard for this event.  If you are interested in participating, we could use your help with any of the following:

1)   1.  Donations: Clean out the clutter in your closets and basement!  Anything you think would sell is welcome.  Clothing, toys, household goods, etc.  Preferably clean and in good condition.
2)  2.   Lend a canopy in case of rain.
3)   3.  Help on Friday, June 7 with organizing and pricing the items.
4)    4. Help on Saturday at the sale for an hour or two.  Set-up will begin at 7am.
5)    5. Come to the sale to shop! We will also advertise in the newspaper.
6)    6. Help afterward with disposition of unsold items (I propose we donate to a local resale shop.)

Further details, including when and where to drop off donations, as well as my contact information will be available by Tuesday at the gym.  Let’s make this a great team effort, for a worthy cause!

Sue R.

MAX EFFORT

Today is Sue R.'s birthday. For our max effort we will be doing AMRAP in 50 seconds BURPEES!!

What ever number you reach you will have to complet to 50 for time. 

EXAMPLE: if you do 10 burpees in 50 seconds then you will have to complete 40 for time. Both scores will be posted on board.

WOD
3 rounds for time of:
run 800m
21 hang power snatches 75/50lb

post loads and times to comments....

 

Thursday

WOD
3 rounds for time of:
21 Box jumps 24/20
21 Kettlebell swings 55/35
21 double unders
21 grasshoppers

Post loads and times to comments....



.....

Wednesday

MAX EFFORT
Front Squat 1 rep max



WOD
10,8,6,4 and 2 reps of Squat Clean 135/95lb
50,40,30,20 and 10 rep rounds of Sit up

Please READ the following:

MIKE RUNS 100 Web Link:

Dear CrossFit Friends,

Some of you have expressed interest in supporting the cause, so I have asked Jason to post this link on our site. Please do not feel obligated though.

Well, it's time to lace up the trail shoes to run the Kettle 100 Ultra Trail run to raise money for DuPage Pads and their mission of ending homelessness.

As I have done the last three years, my goal is to raise at least $10,000 by utilizing this simple formula:

100  PADS supporters

X $1.00 per mile

X 100 Miles

= $10,000 for DuPage PADS

Through the generosity of people like you, we have exceeded this goal in each of the last three years! Once again, I humbly ask for your support in this year’s mission. Some have been able to give more and all have generously given each to their own ability. Every precious donation is  greatly appreciated and wisely allocated to a critical mission — “Ending Homelessness by Restoring Lives” in DuPage County.

My training is going well. I’m following the formula from last year where I spend more time in the gym (at CrossFit) and not as many training miles as past years. The idea is not to be the fastest, but instead to be as strong and durable as I can be. Failure is not an option! I recently completed Three Days of Syllamo, a grueling 3 day stage race in Arkansas. Some of you may remember that this is the race that I became badly lost and spent the night in the forest in March of 2010. This year was another tough one with very difficult terrain and temperatures in the 80’s on the first two days. I fought through the day one 50K, but it took a toll. Day two I started the 50 miler, but decided to cut it short because of residual dehydration and cramping from the previous day. Day 3 was a tough 14 miler under much cooler temperatures that went very well. All in all it was a great experience and a decent result, but most importantly, I played it smart and stayed safe. The Kettle 100 is a much more important goal!

My goal is to raise $10,000 for DuPagePads, an organization focused on ending homelessness in DuPage County.

Donating through this website is simple, fast and totally secure. It is also the most efficient way to support my fundraising efforts.

Many thanks for your support and please don't forget to forward this to anyone who you think might want to donate too!

....

Tuesday

First I want to thank The following who came last week to the Just Play event,
Kathy, Isabella, Mike and Sue R., Joanie, Lisa, Celeste Keith, and of course Kitty Man. 

Second and definitely not least I want to thank all those who donated to the Wheaton Homeless shelter for Veterans. We had a total donation from our gym of $340 and some who gave directly to CrossFit Tri-Cities.
Thank you, what an awesome community we belong to.

MAX EFFORT
Split Snatch 3,3,2,1,1,

WOD
4 Rounds for time of:
10 Dumbbell Power snatch 70/50lb
10 toes to bar
10 burpees


Pot loads and times to comments...

....

Friday

We are doing 'Murph' (HERO WOD) Today in support of CrossFit Tri-Cities event "Murph for Miller" All proceeds go to Rob Miller home Midwest shelter for homeless vets in Wheaton. You can make check directly to MSHV. I will be going to the event on Saturday and can bring all donations with me to give directly to them. I hope everyone can participate! 


"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
 

Post time to comments.


.......

Thursday

We are doing 'Murph' (HERO WOD) on Friday in support of CrossFit Tri-Cities event "Murph for Miller" All proceeds go to Rob Miller home Midwest shelter for homeless vets in Wheaton. You can make check directly to MSHV. I will be going to the event on Saturday and can bring all donations with me to give directly to them. I hope everyone can participate this Friday!! 

NOTE: There will be NO scheduled afternoon classes tomorrow. I am sorry for the inconvenience. 

Today is a MOBILITY DAY....
We are doing mobility because of the 1 rep maxes we have been doing all week, and the fact we have a marathon of a WOD tomorrow. So.... come do some mobility and become more functional.
IF you feel you do need to do mobility (because I can stretch at home) and HAVE to do a WOD I will come up with a WOD for you if you can pass 3 simple mobility exercises.

Wednesday

Tomb of the unknown soldier.....

We are doing 'Murph' (HERO WOD) on Friday in support of CrossFit Tri-Cities event "Murph for Miller" All proceeds go to Rob Miller home Midwest shelter for homeless vets in Wheaton. You can make check directly to MSHV. I will be going to the event on Saturday and can bring all donations with me to give directly to them. I hope everyone can participate this Friday!! 


MAX EFFORT
Deadlift 1 rep max



WOD
Row 500m
30 burpees
run 400m

Tuesday

 


MAX EFFORT
Shoulder Press 1 rep max


WOD
5 rounds for time of:
6 push/split Jerks 135/95
9 Box jumps 30/24

Post loads and times to comments....

Monday

MAX EFFORT
Back Squat 1 rep max


WOD
Weather permitting:
"Helen"
3 rounds for time of:
Run 400m
21 Kettlebell swings
12 pull ups

OR-
Do 1 burpee, 1 pull up the first minute, 2 each on the second minute 3 on the third minute etc......

Saturday JUST PLAY!!!!

Come to Just Play in Carol Stream at Gary and Lies!!


Come to Just Play in Carol Stream at Gary and Lies!!


Come to Just Play in Carol Stream at Gary and Lies!!

Friday

Max Effort
Turkish get up 

WOD
3 rounds for time of:
21 Pull ups
21 Box Jumps 24/18
21 Burpees



Post times to comments...... 

Thursday

MAX EFFORT
Power Snatch 3,3,2,1,1



WOD
4 rounds for time of:
Run 400m
21 Wall Balls 20/16
21 Russian swings 70/55lb

Wednesday

BUY IN: 500m row for time
5 Skin the cats
if you cannot do a skin the cat you must complete 10 strict toes to bar i.e. no kip

WOD
AMRAP in 12 minutes of:
3 Wall climbs
6 pass throughs
9 up downs

Tuesday

WOD
21-18-15-12-9-6 rep rounds for time of:
Deadlift 95/65lb
Hang Power Clean 95/65lb
Front Squat 95/65lb
Push press/jerk 95/65lb

Post loads and times completed. 

Monday

MAX EFFORT
Overhead Squat 5,3,1+
Back Squat 5,5,5 (no plus)


WOD
AMRAP in 13 minutes 
run 200m
21 Grasshoppers
21 Starbursts


Post loads and times to comments..... 

Friday

MAX EFFORT
Split Jerk 3,3,3,3


WOD

Five rounds for time of:
135/95 pound Power clean, 10 reps
15 Wall ball shots, 20/16 pound ball
Post time to comments.

Thursday

MAX EFFORT
Tabata Push Ups
8 intervals of 20 seconds of work followed by 10 seconds of rest. Chest to the deck, and full lock out to complete rep!!


WOD
5 rounds for time
10 pull ups
15 kettlebell swings  55/35lb
20 double unders

Wednesday

MAX EFFORT
Deadlift 5,3,1+
Ply-drills.... (box jump compilation)

WOD
5 rounds for time of:
Run 200m
7 thrusters 135/95lb.

Post loads and times to comments.....


...

Tuesday

"While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid CrossFitter, began our trek over rocky terrain. Had it not been for CrossFit, he would not have had the strength and endurance to carry our Louis to safety."
- Ashley Shanklin {Photo compliments of CrossFit.com}


MAX EFFORT
Shoulder press 5,3,1+


WOD
"Randy"
75 reps of power snatch 75/50lbs
for time:

Post loads and times to comments



......

Monday

Another great video. 

MAX EFFORT
Back Squat 5,3,1+
Box jump 3,3,3 at 85%


WOD
run 400m
21 pull ups
21 burpees
run 800m
21burpees
21 pull ups
run 400m

Saturday

REST DAY....

REST DAY....

REST DAY....

Friday

I normally do not post things of this nature but I cannot avoid sharing this. Please enjoy, and if you have any questions please ask. 

MAX EFFORT
Squat Clean  3,3,2,2,1,1


WOD
5 rounds for time of:
6 Power Cleans 155/105lb
9 Box Jumps 30/24
12 Toes to Bar

Post loads and times to comments...

Thursday

Has anyone seen this man?? He is known by the name Michael and hates burpees. If you see him please have him report to CrossFit Carol Stream immediately for re-education in support of the burpee.

Skill Development
MAX EFFORT
WOD:
You must buy in with a Snatch complex:
3 reps of each of the following using a barbell
Snatch Grip Deadlift
Hang Power Snatch
Overhead Squat
Snatch Balance
Hang Squat Snatch
Full Snatch.



For 30 minutes you will start with a light barbell and complete 3 squat snatches. You may add weight or repeat the weight you are at. You must complete 3 snatches at the same weight before you are allowed to add weight. You may decrease the load at anytime. You are to spend the 30 minutes working on form/technique and ironing out any deficiencies you have with the Snatch.

Post loads to comments.....