Thursday

New Years Eve schedule: 1pm, 2pm and 3pm. If there is anyone who wants other classes please post in comments so all can see and the schedule can be changed for the masses.

Skill Development:
everything kettlebells


WOD
3 rounds for time
800m run
21 Kettlebell swings
21 burpees

Wednesday

Max Effort
Deadlift 3x5


WOD
"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Tuesday

'oatmeal pancakes'

2 cup dry oatmeal
5 whole eggs
35 grams of protein powder (whatever you desire)
1/2 cup applesauce
cinnamon
1/2 cup frozen blueberries
2 tablespoons of coconut oil

Cook the oatmeal separately, meanwhile beat the eggs in a large bowl. Add all contents and mix until color is even. batter makes 8 pancakes if served in 1/2 cup portions. each pancakes contains almost 9grams of protein, 12 grams of carbohydrates, and 3.5 grams of fat.

Max Effort
Shoulder press 3x5

WOD

30 squat clean and jerks for time
use 135lb(men) 95lb(women). The bar must be received in the full squat where the hip is below parallel. Then the second portion of the lift can either be a 'jerk' or the athlete may do a thruster out of the squat position. The bar must be locked out over head with some portion of the athletes ear exposed in front of the armpit(i.e. head through the hole).

post loads and thoughts to comments..... OR if anyone has some good recipes please share!!!

Monday

How many people can you see??

The new year is approaching. What is your New Years Resolution? I would like it if everyone came up with 5 quantifiable goals (fitness related) that you would like to complete in the year of 2011. i.e. goal #1, 10 pull ups in a row. goal #2 complete 50 double unders unbroken. etc..... This will be your homework for the week....



MAX EFFORT
Back Squat 3x5



WOD
3 rounds for time of
run 400m
then do 3 rounds of 'cindy'

or it would look like this:
3 rounds of the following
run 400m
3x(5 pull ups 10 push ups 15 squats)

Friday Christmas Eve

Merry Christmas to everyone!

Christmas Eve hours are:

9am TEAM WOD

10am TEAM WOD

11am TEAM WOD IN THE POOL.
Please bring your swim suit and some sun tan lotion and your favorite beach ball!

There will be NO CLASSES on Christmas. Normal Class schedule to resume on Monday the 27th.

Thursday

photo compliments of CrossFit HQ affiliate page
The deadlift is the most functional lift. You do it everyday in some form or another.


CHRISTMAS HOURS: Christmas Eve 9,10 and 11am classes (11am pool WOD TBD). We will be closed Christmas Day.


MAX EFFORT
Deadlift 1rm


WOD
Fractured Fran!!
5 rounds for time of
9 thrusters 95lb/65lb
9 pull ups


post loads and times to comments......

Wednesday

Click on the picture to enlarge.... post thoughts to comments

Skill development/Max effort
Power clean

WOD
For time complete the following:
12 power cleans 155/105
30 push ups
run 800m
9 power cleans 155/105
25 push ups
run 400m
6 power cleans 155/105
20 push ups
run 200m

Tuesday

Max Effort
If you did not complete the Shoulder press then-
Shoulder Press 1rm

If you did then-
2 minutes Kettlebell C&J (long cycle)


WOD
For time complete the following
10,9,8,7,6,5,4,3,2,1 of
Sumo deadlift high pull 95/65
Box jump 24/18

Post loads and times to comments....

Monday

MAX EFFORT
Back Squat 1rm

Shoulder Press 1rm

WOD
for time complete as fast as possible
Run 800m
30 kettlebell swings 2 pood/1.5 pood
40 burpees

Post loads and times to comments

SATURDAY

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

Friday

ALL dotFIT products/supplements are 50% off until further notice!!!!
Do you know if you are getting enough calcium on a daily basis??

Also, if you are interested in some grass fed beef get your orders in quickly!!! Q7 ranch has the 'Holiday' package for a limited time so please get your order in ASAP!
If you do not want the 'Holiday' package you may still order from their regular list just let me know and I can forward you the order forms. Thanks!

WOD
5 rounds for time of:
15 deadlifts 225/135
15 Knees to elbows
30 double unders

Thursday

I will definitely miss both of the above expressions!

ALL dotFIT products/supplements are 50% off until further notice!!!!
Do you know if you are getting enough calcium on a daily basis??

Today we are saying goodbye to another CrossFitter.... Cassandra is moving back home to Minnesota with her husband Kris, and taking on a new job up there. We are going to do a WOD in her honor. so lets have fun and do this.....

For time complete the following
30 starburst
run 200m
walking lunges
run 400m
Broad jump
run 800m
duck walk
75 sit ups
You will be missed Cassandra and Kris and we wish you both the best of luck!

Wednesday

Has anyone seen this man? He answers to Frank. If so, please have him come in to do a WOD. Oh and tell him to bring more water..... Please.


MAX EFFORT
Hang Power clean 1rm


WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 pull ups

Tuesday

For those of you who do not already know, Leslie will be leaving us today. So to honor her and upon her request we are going to do Fight Gone Bad for her final WOD at CrossFit Carol Stream. Good luck Leslie, we shall miss you!!

"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.

Monday

Saturday TEAM WOD, in the middle of 'buddy burpees'.....
Guys win again. Score is Guys 5, girls 3. Come out every Saturday at 9am and support YOUR team.



With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

SATURDAY

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

Friday

Above is the kettlbell long cycle being performed by my friend Bob Garon

!!!!!!THERE WILL BE NO 6PM CLASS TODAY!!!!!
!!!!!!THERE WILL BE NO 6PM CLASS TODAY!!!!!

The NEXT CHALLENGE WILL BE A double kettlebell Clean & Jerk, or long cycle. Weights are to be determined per athlete, and score is based on total amount of weight put overhead in an 8 minute time limit. The day this competition will take place will be the 8th of January 9am and 10 am.

Skill development
Kettlebell Clean and Jerk (long cycle)



WOD-
3 rounds for time of:
400m run
9 135lb power clean
12 box jumps 24/18


Post times to comments......

Thursday

MAX EFFORT
Shoulder press 5,3,1





WOD
5 rounds for time of:
5 burpees
10 weighted walking lunges 52/35
15 kettlebell swings 52/35


Post loads and times to comments

Wednesday

Skill development-
TBD per class.



WOD:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Tuesday

Above one arm DL. pretty strong, but WE wont be using belts or straps. And definitely NO DRUGS. (just to clear it up I am not suggesting that he takes drugs.)

Frank, we are out of water and cups.


MAX EFFORT
Deadlift 5,3,1



WOD
5 rounds for time
5 left arm deadlifts 135/95
10 push ups
5 right arm deadlifts 135/95
10 push ups

Monday

MAX EFFORT
Back Squat 5,3,1


WOD
21-15-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

SATURDAY

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

THERE WILL BE A 9AM TEAM WOD

Also ALL dotFIT and ABB products are on sale for 50%

Friday

Welcome back Mike!!!!


MAX EFFORT
Deadlift 3x3


WOD for time:
10-9-8-7-6-5-4-3-2-1 reps
1-2-3-4-5-6-7-8-9-10 reps
Of
deadlift 135/95lb
dumbell thrusters 35/25lbs



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

Thursday

MAX EFFORT
Shoulder press 3x3


WOD
For time complete the following:
run 800m then
5 rounds of
7 Kettlebell swings
7 box jumps 24/18
then run 800m.

Post loads and times to comments....

Wednesday

If you think your pull ups are strong watch this!!!



ALSO THERE IS A SALE THIS WEEK ON ALL dotFIT PRODUCTS AT 50% OFF!!

SKILL DEVELOPMENT:
kipping Pull up,
Muscle up.



Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.


IF YOU CANNOT DO A WEIGHTED PULL UP OR A STRICT PULL UP FOR THAT MATTER YOU WILL DO THE FOLLOWING:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Tuesday

Come join the fun this Saturday for a team WOD

ATTENTION: ALL OF OUR dotFIT PRODUCTS THIS WEEK WILL BE SOLD AT 50% OFF!!!!

Do not forget about the 6 minute Cindy challenge, You have until the 1st of December to finish it.
6 minutes of AMRAP
5 pull ups
10 push ups
15 squats

WOD
With a 95/65lb barbell complete the following for time:
21-18-15-12-9-6 rep rounds of:
deadlift
hang power clean
front squat
push press or jerk

Post loads and times to comments.....

Monday

FRANK WE ARE OUT OF WATER AND CUPS!!!!

MAX EFFORT

Back Squat 3x3


WOD
AMRAP in 12 minutes
12 power snatches 65/45lb
12 push ups

(Sorry Kyle)

Post loads and times to comments

SATURDAY

9am TEAM WOD!!!!!!!

9am TEAM WOD!!!!!!!

9am TEAM WOD!!!!!!!

9am TEAM WOD!!!!!!!

Friday

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSES,On FRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class.



For time complete the following:
run 800m
30 115/85lb thrusters
30 Kettlebell swings 70/55lb
run 800m
30 wall balls 20/16lb
30 Sumo deadlift high pull 115/85lb
run 800m

Post times to comments....



........

Wednesday

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSESFRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class.

This week ATI Fitness center is having a SALE on all dotFIT products 50% off!


MAX EFFORT
Shoulder press 3x5


WOD
5 rounds for time
135/95lb squat clean 9 reps
9 reps knees to elbows

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


......

Tuesday

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSES and FRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class.


This week ATI Fitness center is having a SALE on all dotFIT products 50% off!


MAX EFFORT

Deadlift 3x5


WOD
5 rounds for time of
5 deadlifts 250/185
10 burpees


Post loads and times to comments.

Monday

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS
THURSDAY THERE WILL BE NO CLASSES
FRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class.


Group warm up


Max Effort
Back Squat 3x5



WOD
'Helen'
3 rounds for time of
run 400m
21 kettlebell swings 55/35lb
12 pull ups

Post loads and times to comments

Friday

WATCH THIS



Then go here 'Hi-Tec'

Then watch this:



MAX EFFORT

1 mile run


WOD
for time
50-30-20 Wall Balls 20/16
21-15-9 Sumo deadlift high pull 95/65

Post run times and WOD times to comments


........

Thursday

MAX EFFORT
Front Squat 1rm
-or-
If you missed a max effort this week now you can make it up.


WOD
2 rounds for time of
21 kettlebell swings
21 burpees
then
2 rounds
21 push press
21 lunges

Post loads and times to comments

Wednesday

This photo is from 217 miles above Earth shot from the international space station. It is a photo of North Africa, Alexandria, Cairo and the Nile river. You can obviously see the populated areas and see where the non populated areas are. Awesome photo...
post thoughts to comments.....


Skill Development
Power clean
Hang power clean
tall clean
squat clean

WOD
5 rounds for time of
400m run
95/65lb hang power clean 15 reps...


post times to comments...


......

Tuesday

MAX EFFORT
Shoulder press 1 rm 10 minute time limit

Deadlift 1rm 25 minute time limit.


WOD
'Diet Fran'
21-15-9 of
thrusters 65/45
pull ups

Post loads and times to comments....


.....

Monday

Girls VS. Guys Saturday team WOD

MAX EFFORT

Back Squat 1rm


WOD
'Cindy challenge'
As many rounds as possible in 6 minutes of
5 pull ups
10 push ups
15 squats

Or

Row 2k

Post loads and times/rounds to comments....


.....

SATURDAY

9AM TEAM WOD

9AM TEAM WOD

9AM TEAM WOD

9AM TEAM WOD

Friday

Warm up/buy in

passovers
overhead squats
reverse lunge rotate
worlds greatest stretch
5 burpees
20 double unders
10 kettlebell swings/snatch compilation (per arm)

50 V-ups (while sitting on the floor make your body into a V by touching hands to toes)

WOD
for time
Row 500m
50 deadlifts 135/95
50 double unders
50 box jumps
Run 800m

Post time to comments....

Thursday

Skill development
Running mechanics



WOD
4 rounds of
400m run
30 squats
20 lunges

Wednesday

Skill development
Basic gymnastics


WOD
Max rounds and reps in 10 minutes of:
4 burpees
2 pood Kettlebell swing, 8 reps
12 situps

Post rounds to comments

Tuesday

Max Effort
Shoulder press 3x5

WOD
5 rounds for time of:
9 Dumbbell hang cleans 45/25
9 dumbbell Split jerks 45/25

Post loads and times to comments

Monday

Jeremy and Junaid during a team WOD.

MAX EFFORT
Back Squat 3x5 (light week)


WOD
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Post loads and times to comments

SATURDAY

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

Friday

Max Effort
Turkish get up 1 rep max per arm.

WOD
3 rounds of the following:
21 Knees to elbows
21 Kettlebell swing
21 double unders
21 squats

Thursday

See more funny videos and funny pictures at CollegeHumor.

The human machine is an amazing creation. We are all capable of much more than we believe. Thank you God.

Max Effort
Deadlift 5,3,1


WOD
For time compete the following:
'Jackie'
1000m row
50 thrusters 45lb bar
30 pull ups

Post loads and times to comments....

Wednesday

Mike injured his shoulder while lifting his child and child carrier out of the car. Since then he has been doing therapy at ATI physical therapy, and has continued to do the WOD's while only using one arm. CrossFit can be scaled and modified for anyone.

Max Effort
Max height box jump


WOD
4 rounds for time of
400m run
21 box jumps 24/18
21 push ups

Tuesday

I bet people walk by and ask: 'What do they do in there?'
Post a better 'picture quote' to comments....

The Next Challenge will be
AMRAP in 6 minutes of:
"Cindy"
5 pull ups
10 push ups
15 squats

Max Effort
Shoulder press 5,3,1


WOD For time:
10,9,8,7,6,5,4,3,2,1
Sumo deadlift high pull 95/65lb
Pull up

Post loads and time to comments

Monday

The Next Challenge will be
AMRAP in 6 minutes of:
"Cindy"
5 pull ups
10 push ups
15 squats


Max Effort
Back Squat 5,3,1


WOD For time complete the following
50 reps of CrossFit Carol Stream ManMaker...


The CFCS ManMaker is: with 2 dumbbells at your side you will place both dumbbells down in front of you and kick both feet back into the push up position. Followed with a push then pull both feet forward at the same time to the deadlift position and then pull yourself into a squat clean with the dumbbells, while in the squat end with a thruster with the head through the hole and dumbbells overhead. That is one completed repetition.

SATURDAY

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

Skill Development:
Power snatch
Squat Snatch
Snatch Balance


WOD
For time:
21-15-9
Squat snatch 95/65lb
chest to bar pull ups

Thursday

Max Effort:
Choices:
10 minutes of double unders As many reps as possible
-or-
500m row

WOD
5 rounds for time of
5 burpees
10 weighted walking lunges 55/35
15 kettlebell swings 55/35

Post reps and times to comments.....


.............

Wednesday

Frank, we are out of water, please bring in a 'bottle'

Max Effort:
Shoulder press 3x3


WOD
10 rounds for time of:
3 Clean & Jerk 135/95lb
6 Toes to the bar.


Post loads and time to comments

Tuesday

This is the final week for the Thruster challenge. You have from Monday till Friday at 6pm to complete. You may come in anytime this week as long as I am present. Good Luck!



21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Monday

David in the hole for the dumbbell snatch. first time but looks like a natural.

This is the final week for the Thruster challenge. You have from Monday till Friday at 6pm to complete. You may come in anytime this week as long as I am present. Good Luck!

Max Effort
Back Squats 3x3


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

Post loads and times to comments.....

SATURDAY

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

Friday

MAX EFFORT
Deadlift 3x5


WOD
4 rounds for time of:
400m run
12 deadlift at 65% of your base#
12 Knees to elbows

Post loads and times to comments....


.......

Thursday

MAX EFFORT-
As many push ups as possible with NO rest.


Overhead Squat 3x5


WOD
3 rounds for time of
21 Squat cleans 95/65lb
21 push ups

Post reps completed, loads and times to comments.

.....

Wednesday

Do not forget about the 'thruster' challenge.The finals are two weeks away. Are you training for it?

Max Effort/Skill Development
pick a skill or work on a lift that you have missed recently


WOD
3 rounds of
Run 800m
50 sit ups
50 double unders

Tuesday

MAX EFFORT
Shoulder press 3x5


WOD: using a 40/25lb dumbbell
complete the following for time:
21 Dumbbell snatch right arm
21 L-pull ups
21 Dumbbell snatch left arm
21 L-pull ups
15 Dumbbell snatch right arm
15 L-pull ups
15 Dumbbell snatch left arm
15 L-pull ups
9 Dumbbell snatch right arm
9 L-pull ups
9 Dumbbell snatch left arm
9 L-pull ups


Post loads and times to comments.....

Monday

Check out our Facebook page: facebook.com/crossfitcarolstream

Max Effort:
Back Squat 3x5


WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

SATURDAY

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

9AM TEAM WOD!!!!!!!!!


9AM TEAM WOD!!!!!!!!!

Friday

WARM UP
1 round of
'cindy'
5 pull ups
10 push ups
15 squats

Max Effort
Deadlift 1 rep max.....


WOD
As many rounds as possible in 12 minutes of:
9 wall balls
9 box jumps 20/18
9 sumo deadlift high pull 75/55lbs

Thursday

Dan swings the 2 pood in front of 'Old Glory'


Max Effort
Overhead Squat 1rm


WOD
Walking lunge 50 feet
21 Pull ups
21 sit ups
Walking lunge 50 feet
18 Pull up
18 Sit up
Walking lunge 50 feet
15 Pull up
15 Sit up
Walking lunge 50 feet
12 Pull up
12 Sit up
Walking lunge 50 feet
9 Pull up
9 Sit up
Walking lunge 50 feet
6 Pull up
6 Sit up

Post loads and times to comments.

Wednesday

Leslie, mid clean during long cycle at Kettlebell competition over the summer. There is another competition coming this November. Let me know if you are interested.

Skill Development:
Kettlebells and all things kettlebells.

WOD
5 rounds for time
9 2pood kettlebell swings
9 Knees to elbows

Tuesday

MAX EFFORT
Shoulder press 1 rm



For time:
Run 400 meters
45 pound barbell Thruster, 50 reps
Run 400 meters
50 Burpees
Run 400 meters
45 pound barbell Hang squat clean, 50 reps
Run 400 meters

Post time to comments.

Monday

Max Effort
Back Squat 1rm


WOD
3 minutes of work,
1 minute of rest between exercises

row for calories
squat
pull up
push up
sit up

Keep track of repetitions and post in comments

Friday

Mike deadlifts 385lbs 3 times for his warm up.

Reminder: There is NO class Friday evening or Saturday morning.

WOD
for time do
first: 21 deadlifts (body weight)
second: 21 wall balls 20/16
then complete the 'it pays to be a winner' 500m row*
three rounds total for time.


*If you have to wait for a rower you will do burpees until it is your turn to row. For every burpee you do equals 10m less on the rower. example you complete 20 burpees that is 200m less you have to row and will only have to row 300m.

Thursday

Reminder: There is NO class Friday evening or Saturday morning.

0-10 warm up/foam roll


10-30
MAX EFFORT
Thrusters.......


30-40 warm up/set up WOD

40-60
WOD
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post times and reps of thrusters to comments.....