3,2,1...GO!
Mike D. is running his 100 mile trail run this Saturday. He is trying to raise $10,000 to stop the homelessness in Dupage county. To help him with this cause click here.
CrossFit for Hope is Saturday June 9th. Please register here or if you would like to donate instead please go here.
MAX EFFORT:
row 500m
WOD
21-18-15-12 of:
Pull ups
sit ups
Kettlebell swings 55/35
lunges
Post times to comments.....
....
20120531
20120530
20120529
Wednesday
CrossFit for HOPE is June 9th. We will be doing this charity WOD at our gym. Details to come.... Please register or donate.
This is from Mike DeMeritt
A
funny thing happened on the way to this year’s mission to run 100 miles
to raise funds to help end homelessness in DuPage County through DuPage
Pads. In an effort to make myself a more sturdy
and durable runner and not have a repeat of what happened in 2011, I
have been diligently transforming my body from “runner fit” to “farmer
fit”. To accomplish this, I have been doing CrossFit and have seen some
amazing results. I am stronger, more flexible,
and less prone to running injuries because of it. However, in this
pursuit, I became a little over-zealous and injured myself. Ironic
right? I was doing everything right regarding proper lifting form and
technique etc., but the past came back to bite me in
the form of a flexibility issue.
I
broke my left humerus (upper arm/shoulder) when I fell out of a tree at
our church work bee in 2006. As a result of this break, I never
regained full-range flexibility of my left shoulder.
As I progressed in my CrossFit skills and workouts, it is now apparent
that I have been favoring this weakness and thereby developing my
left-side and right-side muscle groups in a somewhat uneven fashion –
especially in my back. This began to show up whenever
I ran. The repetitive motion of running would cause my back to
gradually ratchet tighter and tighter to the point that I could not run
more than one mile at a time. Simply put, I could not train through the
winter and spring for the annual 100 mile run to
raise needed funds for DuPage Pads. Panic.
Thankfully,
through a variety of rehabilitative remedies, precious time, and
god-given healing ability, I began running again in April. I was very
skeptical that there would be enough time
to ramp up to the endurance that would be required to successfully
complete the distance this year. I built up my long runs, did some sweet
night-running with friends at Palos Forest Preserve, and two weeks ago
was able to complete the Ice Age 50 mile trail
race at Kettle Moraine. I am very thankful to be at this place and now
feel confident that, while definitely low on training mileage base, I
will be able to complete the 100 mile Kettle Moraine Ultra Trail Race
this coming June 2nd. That’s in 3
days and 19 hours. Yikes! It will not be a speedy affair, but I believe I can tough it out.
So
now here’s where you come in! I hate to take advantage of your good
nature and I apologize for any inconvenience this late appeal may cause
regarding your giving plans, but I do now humbly
ask for your support in this year’s mission. I would like to reach and
surpass $10,000 in total pledges as we have in each of the last two
years. This requires at least 100 people to commit $1 per mile for 100
miles. 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.
Mike said to me in a conversation over the weekend that it would be nice to have CrossFit Carol Stream in the back of his mind while running these 100 miles to keep him moving and a feeling of not wanting to fail us.
MAX EFFORT
Power clean 3,3,3+
WOD
3 rounds for time of:
run 400m
9 power cleans 135/95lb
12 box jumps 24/18"
Post loads and times to comments........
20120528
Tuesday
CrossFit for HOPE is June 9th. We will be doing this charity WOD at our gym. Details to come.... Please register or donate.
If you want to know what Memorial day can be about click here.
.Max Effort
Overhead Squat 3,3,3+
WOD
This will be done outside weather permitting.
7 rounds for time of:
200m sprint
20 squats
20120524
Friday
As we have this nice long weekend, grilling, drinking, sunning.... Dont forget WHY it is called 'Memorial Day".
CrossFit for HOPE is June 9th. We will be doing this charity WOD at our gym. Details to come.... Please register or donate.
Also "Murph for Miller" at CrossFit Tri-Cities is this Saturday. They still have open slots for the afternoon WOD. Or just go donate and cheer on other athletes....
WOD
For time complete the following (design your WOD to fit you)
Run a total of 1600m
row a total of 1000m
50 pull ups
50 grasshoppers
50 kettlbell swings 70/55lb
50 walking lunges
50 med ball cleans 20/16lb
50 burpees
You may do this in any order, you may break up the runs and row in any way you would like, as long as you complete the total distance(s). When you start an exercise you have to finish that exercise before you start the next. Post times to comments and Good Luck!
20120523
Thursday
CrossFit for HOPE is June 9th. We will be doing this charity WOD at our gym. Details to come.... Please register or donate.
Also "Murph for Miller" at CrossFit Tri-Cities is this Saturday. They still have open slots for the afternoon WOD. Or just go donate and cheer on other athletes....
Skill Development
Handstands
MAX EFFORT
Shoulder press 3,3,3+
WOD
5 rounds for time of
9 Thrusters 95/65lb
9 power snatches 95/65lb
Post loads and times to comments.....
20120522
Wednesday
Post WOD hangout....
The Grass fed beef will be delivered this Thursday.
MAX EFFORT
Deadlift 3,3,3+
WOD
5 rounds for time of:
5 deadlifts 250/185lb
10 burpees
Post loads and times to comments....
20120521
Tuesday
Skill Development/Mobility (mainly shoulders)
WOD
For time:
Run 800m
50 box jumps
run 600m
40 box jumps
run 400m
30 box jumps
run 200m
20 box jumps
.........
20120520
Monday
Get your Grass Fed Beef orders in TODAY!!
Grass Fed Beef!! Lets order this week so we can have a delivery of next week.
Rules:
1.You must have it delivered to CrossFit Carol Stream.
2. You must be a member or affiliated with CrossFit Carol Stream.
3. You must place an order at their website
use the following information to place an order:
Delivery address - CrossFit Carol Stream's address
Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF
Delivery Method - Select "CrossFit Group Delivery"MAX EFFORT
Back Squat 3,3,3+
WOD
21-15-9 rep rounds for time of:
Overhead Squats 95/65lb
Pull ups
20120518
SATURDAY!!!
Double Under Challenge week 5: complete 50 doubles.... then work on triples...
Grass Fed Beef!! Lets order this week so we can have a delivery of next week.
Rules:
1.You must have it delivered to CrossFit Carol Stream.
2. You must be a member or affiliated with CrossFit Carol Stream.
3. You must place an order at their website
use the following information to place an order:
Delivery address - CrossFit Carol Stream's address
Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF
Delivery Method - Select "CrossFit Group Delivery"10am WOD!!!!
10am WOD!!!!!!
10am WOD!!!!
10am WOD!!!!!!
20120517
Friday
Double Under Challenge week 5: complete 50 doubles.... then work on triples...
Grass Fed Beef!! Lets order this week so we can have a delivery of next week.
Rules:
1.You must have it delivered to CrossFit Carol Stream.
2. You must be a member or affiliated with CrossFit Carol Stream.
3. You must place an order at their website
use the following information to place an order:
Delivery address - CrossFit Carol Stream's address
Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF
Delivery Method - Select "CrossFit Group Delivery"WOD:
"The Chief"
Max rounds in 3 minutes of:
135/95 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.
.....
20120516
Thursday
Double Under Challenge week 5: complete 50 doubles.... then work on triples...
Grass Fed Beef!! Lets order this week so we can have a delivery of next week.
Rules:
1.You must have it delivered to CrossFit Carol Stream.
2. You must be a member or affiliated with CrossFit Carol Stream.
3. You must place an order at their website
use the following information to place an order:
Delivery address - CrossFit Carol Stream's address
Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF
Delivery Method - Select "CrossFit Group Delivery"
MAX EFFORT
Snatch Grip Deadlift 3,3,3+
WOD
Complete as many rounds in 20 minutes as you can of:
Run 200 meters
Sumo deadlift highpull 95/65 pounds, 15 reps
Pull-ups 15 reps
Post rounds and fractions of rounds to comments.....
....
MAX EFFORT
Snatch Grip Deadlift 3,3,3+
WOD
Complete as many rounds in 20 minutes as you can of:
Run 200 meters
Sumo deadlift highpull 95/65 pounds, 15 reps
Pull-ups 15 reps
Post rounds and fractions of rounds to comments.....
....
20120515
Wednesday
Double Under Challenge week 5: complete 50 doubles.... then work on triples...
Grass Fed Beef!! Lets order this week so we can have a delivery of next week.
Rules:
1.You must have it delivered to CrossFit Carol Stream.
2. You must be a member or affiliated with CrossFit Carol Stream.
3. You must place an order at their website
use the following information to place an order:
Delivery address - CrossFit Carol Stream's address
Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF
Delivery Method - Select "CrossFit Group Delivery"
MAX EFFORT
Shoulder press 3,3,3+
Push Press 3,3,3+
Push Jerk 3,3,3+
WOD
As many rounds as possible in 12 minutes of:
10 wall balls
10 toes to bar.
Post loads, rounds and fractions of rounds to comments.....
MAX EFFORT
Shoulder press 3,3,3+
Push Press 3,3,3+
Push Jerk 3,3,3+
WOD
As many rounds as possible in 12 minutes of:
10 wall balls
10 toes to bar.
Post loads, rounds and fractions of rounds to comments.....
20120514
Tuesday
Double Under Challenge week 5: complete 50 doubles.... then work on triples...
Grass Fed Beef!! Lets order this week so we can have a delivery of next week.
Rules:
1.You must have it delivered to CrossFit Carol Stream.
2. You must be a member or affiliated with CrossFit Carol Stream.
3. You must place an order at their website
use the following information to place an order:
Delivery address - CrossFit Carol Stream's address
Coupon Code - In order to get 15% off, you'll need to enter the code CFCSBEEF
Delivery Method - Select "CrossFit Group Delivery"
WOD
The following exercises
Box jump 24/18
Sit up
burpees
Will be done in 1 minute, 2 minute and 3 minute sets with a 1 minute rest between rounds for 3 rounds. Only one exercise will be done for each set. And you can only do each exercise for a total of 6 minutes.
Example:
1 minute of burpees
2 minutes of sit ups
3 minutes of box jumps
rest 1 minute
1 minute of box jumps
2 minutes of burpees
3 minutes of sit ups
rest....
1 minute of sit ups
2 minutes of box jumps...etc....
You may do any order you like, but you HAVE to have an equal amount of time for each exercise.
This WOD will be scored by TOTAL# of reps done for the 18 minutes of work.
...
Post scores and THOUGHTS to comments......
20120513
Monday
To have a good squat make sure to have the knees in line with the toes. After fatigue or when the load is heavy for an athlete the knees tend to track inward.
Double Under Challenge week 5!! Complete 50 doubles, and when you have the doubles mastered work on triples.
MAX EFFORT
Overhead Squat 5,5,5+
WOD
5 rounds for time of:
run 200m
7 kettlebell swings 70/55lb
7 pull ups
Post loads and times to comments.....
20120511
Saturday
REST DAY.................
REST DAY............
REST DAY........
Double under challenge week 4: 40 double unders, and when you have them mastered work on triples....
REST DAY............
REST DAY........
Double under challenge week 4: 40 double unders, and when you have them mastered work on triples....
20120510
Friday
Chris Spealler, has competed in the previous 5 CrossFit Games and as an underdog this year, he has qualified to make it to the games for the 6th time. The only CrossFitter to do this. He is a small guy in size (weighs in at 153lb and only 5'5") but he has a huge heart. I look forward to seeing him compete this year and will be cheering him on the entire way.
Double under challenge week 4. Complete 40 doubles and when you have those mastered go for triples!
WOD
5 rounds for time of:
run 400m
15 hang power snatches 95/65lb
Post times to comments.....
....
20120509
Thrusday
YOU need to watch the above video.
Double under challenge week 4. Do 40 doubles and when you have those mastered work on triples!!!
WOD
Tabata row.... row for 20 seconds then rest for 10 seconds. Do this for 8 intervals. Total distance is score.
MOBILITY/
We will be focusing on the shoulders.
Post thoughts to comments.....
20120508
Wednesday
Double under challenge week 4: complete 40 double unders, and when you master them work on triples.
MAX EFFORT
Deadlift 5,5,5+
WOD
3 rounds for time of
30 kettlebell swings 55/35lb
30 box jumps 24/18
30 Sumo deadlift high pulls 55/35lb
Post loads and times to comments.....
20120507
Tuesday
Double under challenge week 4: complete 40 double unders, and when you master them work on triples.
MAX EFFORT
Shoulder press 5,5,5+
WOD
3 rounds for time of:
800m run
15 shoulder press 95/65lb
800m run
15 push press 95/65lb
800m run
15 push jerks 95/65lb
Post loads and times to comments.....
20120506
Monday
The above video is from the regionals WODs for the 2012 Games. Jenn Jones has a world record time in "Diane". Smoking time!
What, if anything, is wrong with her deadlift? What would you do differently?
Double under challenge week 4: 40 doubles, and once you have them mastered do triples!!
MAX EFFORT
Back Squat 5,5,5+
WOD
10 rounds for time of:
10 pull ups
10 burpees
**A round of Cindy is 5 pull ups 10 push ups and 15 squats
All Push ups are chest to deck.
20120503
"Filthy" Friday
Week 3 of double under challenge. Complete 30 doubles or if/when you have them mastered go for triples!
Rumor has it this is what we are doing today:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
.....
20120502
Thursday
MAX EFFORT
Overhead Squat 1 rep max
WOD
As many rounds as possible in 15 minutes of:
12 dumbbell power snatches 40/25lb (6 right arm, 6 left arm)
6 dumbbell overhead squats 40/25lb (3 right arm, 3 left arm)
12 sit ups
run 200m
post rounds and fractions of rounds to comments....
20120501
Wednesday
Week 3 of double under challenge. Complete 30 doubles or if/when you have them mastered go for triples!
WOD
Pick one and work hard!
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post rounds and fractions of rounds to comments....
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