Friday

HOW NOT TO DEADLIFT!!!!!!!




STARTING TODAY THE 1st OF OCTOBER WE WILL BEGIN A SERIES OF "CHALLENGES". THE FIRST CHALLENGE STARTS TODAY AND WILL END IN FOUR WEEKS. THE CHALLENGE WILL BE SEPARATE FROM THE WOD AND WILL BE DONE AT YOUR WILL. THE FIRST CHALLENGE WILL BE DONE TWICE SO WE CAN MEASURE PROGRESS.

THE CHALLENGE:

Thrusters 95/65lb, as many as possible. The only authorized rest position is in the front rack position or overhead. The lift will be terminated when the barbell goes below the rack postion. The lifter will have 2 attempts to complete this at one time. Good luck! Oh did I mention there will be prizes for the 'winners' of the events? Details coming....

0-10 WARM UP/STRETCH

10-30
MAX EFFORT
Deadlift
5,3,1


WOD
"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post loads and time to comments.

Thursday

Skill Development
Kettlebells
Swing
Snatch Hard style and IKFF style
Clean and Jerk

WOD- For time:
Run 400m
21 Kettlebell Swings 55/35
21 Knees to Elbows
Run 400m
15 Kettlebell Swings 55/35
15 Knees to Elbows
Run 400m
9 Kettlebell Swings 55/35
9 Knees to Elbows

Wednesday

THERE WILL NOT BE A 9AM CLASS TODAY WEDNESDAY THE 29TH SEPTEMBER. SEE YOU AT 10 AM...

0-10 Warm up,

10-40
MAX EFFORT
Shoulder press 5, 3, 1,
Split jerk 1rm

40-45 set up WOD

WOD
5 rounds for time of
6 split jerks 135lb
9 box jumps 24"

Post loads and times to comments....

Tuesday

0-10 warm up stretch,

10-30 MAX EFFORT
Front Squat 1rm

30-40 warm up WOD

40-60
WOD
"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Monday

Summer is over, lets do the WOD outside. Cannot complain about it being hot.

0-10 Warm up

10-30 MAX EFFORT
Back Squat 5, 3, 1,


30-40 warm up WOD

40-60
WOD
5 rounds for time
run 400m
15 Hang power snatch 95/65

SATURDAY

THERE WILL BE A TEAM WOD AT 9AM TODAY

THERE WILL BE A TEAM WOD AT 9AM TODAY

THERE WILL BE A TEAM WOD AT 9AM TODAY

THERE WILL BE A TEAM WOD AT 9AM TODAY

Friday

Frank keeps the barbell close while doing his deadlift.

0-10 warm up

10-30
Max Effort
Weighted Pull ups x1


30-40 set up WOD

40-60
WOD
5 rounds for time of
5 deadlifts 250lb
10 burpees


post loads and times to comments.....

Thursday

Skill/WOD

Starting with a light weight, even a PVC stick, perform in order a power snatch, a hang power snatch, an overhead squat, and a full snatch 3x without a miss. You may add weight when all 4 lifts are completed 3 times without a miss. If an athlete misses a lift they have to repeat that round.

Athletes will have 30 minutes to complete 3 rounds with their heaviest weight. A re-grip is allowed, a rest is allowed but only after a round is completed.
This is not a race for time but a goal to perfection of the snatch.

The WOD will be scored based on the heaviest weight lifted flawlessly.

post loads to comments.

Wednesday

0-5 stretch/foam roll.

5-15 warm up WOD

WOD (there will be changes and modifications made)

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Tuesday

0-10
warm up stretch

10-30 Max Effort
Back Squat 3x3


WOD
Helen
3 rounds for time of
run 400m
21 kettlebell swings 1.5 pood
12 pull ups

post loads and times to comments

Monday

Brandon learning the 'butterfly kip'

0-10 warm up/stretch

10-30
Max Effort
Shoulder press 3x3

30-35 warm up/set up workout

35-60
WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

post loads, rounds and partial rounds to comments....

.....

Weekend....

For the second video you may have to play with your volume a little to hear it. Good video.

SATURDAY TEAM WOD is at 10 AM

10 AM TEAM WOD

10 AM TEAM WOD

10 AM TEAM WOD

10 AM TEAM WOD

10 AM TEAM WOD

10 AM TEAM WOD

Friday

Israel sets a PR in the deadlift 355lbs


0-10 stretch warm up


10-30 Max Effort
Back Squat 3x5


30-40 warm up/set up workout

40-60
for time do the following:
'Baseline'
row 500m
40 squats
30 sit ups
20 push ups
10 pull ups


post loads and times to comments....

Thursday

At the end of the above video you can see obvious fatigue setting in by the way both runners are swinging their shoulders and heads moving side to side. After 26 miles of course fatigue will set in especially after running a 6 minute mile average and your opponent is about to steal victory from you. This was a strong finish by both women. They had great running styles, and were cruising at a good pace.
By strengthening our cores and focusing on our running styles we can prolong that mid-line fatigue setting in earlier then we would like.

0-10 minutes Warm up, stretch, foam roll...


10-20 Skill Development
Running Mechanics.....

4 rounds of
run 800m
rest between rounds.

Post times for each 800m run.

Wednesday

After the storm.....










0-10 Warm up,

10-30
Skill Development
Squat Clean,
Power clean,
Hang clean,
Tall clean,


30-40
Warm up/set up workout


40-60
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

.......

Tuesday

0-10 warm up,

10-30
MAX EFFORT
Shoulder press 3x5


30-40 warm up/set up WOD

40-60
WOD
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post loads times to comments......

Monday

The calm before the storm......



0-10 Stretch and foam roll

10-30
Max Effort
Deadlift 5x5

30-40 warm up/set up for workout....

40-60
WOD
"Diane"

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

Post time and loads (+) to comments.

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

SATURDAY

Saturday team WOD 9am

Saturday team WOD 9am

Saturday team WOD 9am

Saturday team WOD 9am

Friday

SSG Rob Miller will be awarded the Medal Of Honor Posthumously by President Barack Obama. Read the story here

Some of Rob's local friends and supporters have been doing a CrossFit Hero workout in honor of Rob. We will also honor Rob with this same workout:


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

* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
For time.
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.

There is an option for a half murph also.

Post thoughts, times to comments....

Thursday

0-10 minutes stretch & foam roll,

10-30
MAX EFFORT
Deadlift 1rm


30-40 warm up/set up WOD

40-60
WOD
for time complete:
75 reps of Thrusters 75/55lb

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

Wednesday

0-10 Warm up

10-30
MAX EFFORT
Shoulder press 1rm

30-40 wamr up set up workout
WOD 40-60
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

If you cannot yet do a muscle up you will be doing 7 chest to bar pull ups and clapping push ups.

Post time to comments.

Tuesday

0-10 stretch, foam roll, warm up,


10-30
MAX EFFORT
Back Squat 1 rm

30-40 warm up/set up WOD

40-60
WOD
for time complete
21-15-9 reps of
Overhead squat 95/65
toes to bar

post times to comments

ALERT!!!!

These two CrossFitters are missing!!!!
Names: Josie (with weight) Molly (surprised by Josies skills) have been missing for more then the alloted time they said they would be gone. This greatly concerns me, because I KNOW how much they love CrossFit and it would kill them to miss SO many workouts. I believe something has had to have happened to them.
Please if you know their whereabouts post to comments below and hopefully we can find them and bring them back to CrossFit Carol Stream.
thanks for your support.