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....