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REST DAY
REST DAY
20110430
20110428
Friday
MAX EFFORT
Shoulder press 5,3,1+
WOD
21-18-15-12-9-6-3 rep rounds for time of
Sumo deadlift high pull 75/50lbs
push press 75/50lbs
Then... 2 minutes of L-sit
Post loads and times to comments.....
20110427
Thursday
MAX EFFORT
Front squat 5,3,1+
WOD
2 minutes row for calories
2 minutes of burpees
rest 2 minutes
2 minutes of push ups (hand release at bottom)
2 minutes of front squat 135/95lb
run 1 mile for time
20110426
Wednesday
MISSING!!!! Mike Nelms has been missing for some time now if you have seen him or know his whereabouts please post in comments OR drag him back to the gym!!
CrossFit Games Open 11.6
The male weight is 100lbs,
the female weight is 70lbs
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
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 rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
20110425
Tuesday
MAX EFFORT
Deadlift 5,3,1+
WOD
For time complete the following:
21 Deadlift 135/95
21 box jump 24/18
run 400m
15 Deadlift 135/95
15 box jump 24/18
run 400m
9 Deadlift 135/95
9 box jump 24/18
run 400m
Post loads and times to comments...
20110424
Monday
MAX EFFORT
Back Squat 5,3,1+
WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
20110421
Friday
HOLIDAY HOURS GOOD FRIDAY THERE WILL BE A 9,10AM AND A 2,3 AND 4PM CLASS ONLY.
SATURDAY THERE WILL BE NO CLASSES.....
MONDAY CLASS SCHEDULE TO RESUME AS NORMAL.
MAX EFFORT
Deadlift 3,3,3+
WOD For time complete the following
10 deadlifts 225/155
farmers walk (weight TBD)
15 deadlifts
farmers walk
run 800m
Farmers walk
15 deadlifts
farmers walk
10 deadlifts
30 pull ups.... (say good-bye to your grip)
20110420
20110419
Wednesday
CrossFit Games open workout 11.5!
If you have some questions about rules for this WOD please look here
WOD
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs/100lb)
10 Toes to bar
15 Wall balls (20lbs/16lb to 10'/9' target)
cool down: mobility exercises, stretch, foam roll....
Post loads and times to comments.....
20110418
Tuesday
Today is Dan Kelly's birthday. Dan has been a member of CrossFit Carol Stream since the beginning. He has been a good friend to me and to others. When new people show up Dan has always gone out of his way to introduce himself and try to make the newbies feel welcome. I am proud to call Dan my friend. So wish him a happy birthday and do the WOD to honor his B-day....
MAX EFFORT
Back squat 3,3,3+
WOD
Run .48 miles
48 box jumps 24/18
48 reps push ups
48 reps sit ups
48 burpees
run .48 miles
Post loads/times and 'wishes' to comments....
20110417
Moday
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round to comments.
20110415
Saturday
THERE WILL NOT BE ANY CLASSES TODAY.
The next class will be Monday at 9am.
I am sorry for any inconvenience....
The next class will be Monday at 9am.
I am sorry for any inconvenience....
20110414
Friday
MAX EFFORT/SKILL DEVELOPMENT
Snatch balance
Power snatch
Snatch (squat)
WOD
3 rounds for time
21 power snatches 75/50
21 pull ups
Post loads and times to comments....
20110413
Thursday
MAX EFFORT
Front squat 5,5,5+
WOD
5 rounds for time of
5 burpees
10 weighted walking lunges 55/35lb
15 Kettlebell swings 55/35lb
Post loads and times to comments....
20110412
Wednesday
MAX EFFORT
Deadlift 5,5,5+
WOD
5 rounds for time:
10 knees to elbows
15 Sumo deadlift highpull 75lb
20 double unders
Post loads and times to comments....
20110411
Tuesday
MAX EFFORT
Shoulder press 5,5,5+
WOD
5 rounds for time
6 split jerks 135/95
9 box jumps 24/18
Poat loads and times to comments.....
20110410
Monday
MAX EFFORT
Back Squat 5,5,5+
WOD
3 rounds for time of:
run 400m
15 pull ups
30 push ups
60 squats
You may partition the pull ups, push ups and squats however you desire. i.e. "Cindy" style 3 rounds of (5 10 15)
Post loads and times to comments....
20110408
20110407
Friday
MAX EFFORT
Deadlift 1 rep max
WOD
3 rounds for time:
21 reps of bodyweight deadlifts
21 reps wall balls 20/16
Post 1 rep max and times to comments.....
20110406
Thursday
MAX EFFORT/SKILL DEVELOPMENT
Work on your 2011 GOALS, or work on your GOAT.
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
20110405
Wednesday
Here we go again, week three of the CrossFit games open, good luck to all.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Womens weight is 110lbs.
Post loads, rounds, and repetitions completed to comments.....
20110404
Tuesday
MAX EFFORT
Shoulder press 1rep max
WOD
3 rounds for time of
run 800m
50 Sumo deadlift high pull 45/30lb barbell
50 sit ups
post loads and times to comments....
20110403
Monday
MAX EFFORT
Back Squat 1rep max
WOD
Baseline x2
2 rounds for time of:
row 500m
40 squats
30 sit ups
20 push ups
10 pull ups
Post loads ant times to comments....
20110401
SATURDAY
Saturday....Today is a REST day.
There will be no classes today.
REST.
Rest.... if you have to do something... go for a light run. go play a sport. Go balance your checkbook. other than that rest... we have a real heavy week coming up and you will be begging for the rest then take advantage now.
There will be no classes today.
REST.
Rest.... if you have to do something... go for a light run. go play a sport. Go balance your checkbook. other than that rest... we have a real heavy week coming up and you will be begging for the rest then take advantage now.
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