TEST

TEST WOD

TEST WOD

Saturday

REST DAY

REST DAY

AKA KEITH DAY

Friday

WOD
5 rounds for time of:
Run 400m
15 hang power snatches 95/65lb

Post loads and times to comments....


....

Thursday

MAX EFFORT
Pull ups... as many as you can without dropping from the bar.


WOD
Tabata ROW for distance

MOBILITY...

Post reps and distance to comments....

...

Wednesday

MAX EFFORT
Deadlift 3,3,3+
Box Jump 3,3,3 @ 85%


WOD
AMRAP in 20 minutes of:
the first round is
2 alternating Cossack Squats 44/26lb
4 Kettlebell clean and jerk 44/26lb
6 Grasshopper
second round is
4 alternating Cossack Squats 44/26lb
8 Kettlebell clean and jerk 44/26lb
12 Grasshopper
 third round is:
6 alternating Cossack Squats 44/26lb
12 Kettlebell clean and jerk 44/26lb
18 Grasshopper
fourth round is:
8 alternating Cossack Squats 44/26lb
16 Kettlebell clean and jerk 44/26lb
24 Grasshopper
etc....
Just add 2, 4, and 6 reps to each round.

post rounds and fractions of rounds to comments.....

...

Tuesday

MAX EFFORT
Shoulder press 3,3,3+


WOD
4 rounds for time of:
15 Dumbbell Split clean 45/30lb
15 Burpees


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

Monday

Max effort back squat 3,3,3+ WOD Bottom to bottom tabata squats 8 intervals of 20 seconds of work and 10 seconds of "rest" Rest is in the bottom position Run 1 mile immediately after finishing squats

Friday

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


MAX EFFORT
Overhead Squat 3,3,3+


WOD
100 feet of walking lunges and
21-18-15-12-9-6 rep rounds of
Pull ups
Sit ups....


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

Thursday

Skill Development
Cossack Squat.....



WOD
3 rounds for time of
800m run
30 wall balls
30 double unders



Post times to comments.....


....

Wendnesday

MAX EFFORT
Row 500m



WOD
21-18-15-12-9 rep rounds of
Sumo Deadlift High Pull 75/50lb
Box Jumps 24/20"


Post times to comments.....


....

Tuesday

MAX EFFORT
Clean and Jerk 1 rep max


WOD
21-15-9
Dumbbell thrusters 45/30lb
Burpees

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


...

Monday

I want to thank all of you, for the help with the garage sale. I want to thank all of you for being a part of CrossFit Carol Stream. I pray often and thank God that he has surrounded me with people like you. When I am writing this, I am thinking of everyone of you. There is not one of you that I would not share a cup of coffee or a beer with. I love what I do, and thank you to all of you for making that possible.
God Bless you all.
Jason Homesley


WOD
8 rounds of
800m run
50 burpees
50 pull ups...

no, just kidding....


MAX EFFORT
Snatch 1 rep max


WOD
5 rounds for time of
Run 200m
16 Kettlebell snatches 55/35lb
16 toes to bar


Post loads and times to comments.....

SATURDAY

REST DAY....

GARAGE SALE AT JOANIES HOUSE. If you need directions text or call me.
Afterwards Joanie is having a cookout/BBQ. Please bring something to eat or drink.


.....

Friday

UPDATE!!! Please do not forget about the CFCS Garage sale at Joanie's house on Saturday. Please bring your items to donate and sell tomorrow.  Also Joanie has kindly offered her house for a BBQ after the sale.
Please bring a dish (Paleo Preferred).


SKILL DEVELOPMENT
Snatch Balance...


WOD
3 rounds for time of:
Run 800m
50 Russian Kettlebell Swings 55/35lb
50 sit ups


Post loads and times to comments.....


...

Thursday

Do not forget the CrossFit Carol Stream garage sale this Saturday!!


WOD
AMRAP in 20 minutes of
3 wall climbs
6 pistols (alternating legs)
9 grasshoppers


Post thoughts to comments...

Wednesday

The above video will be our max effort on Thursday. I need volunteers.....


MAX EFFORT
Deadlift 5,5,5+


WOD
 5 rounds of:
9 right arm deadlift 135/95lb
9 box jump 30/24"
9 left arm deadlift 135/95lb

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


.....

Tuesday

MAX EFFORT
Shoulder press 5,5,5+


WOD
21 Push Jerk 115/80lb
21 pull ups
run 400m
15 Push Jerk 115/80lb
15 pull ups
run 400m
9 Push Jerk 115/80lb
9 pull ups
run 400m
Post loads and times to comments.......

 ....

Monday

MAX EFFORT
Back Squat 5,5,5+
Sprint 3,3,3


WOD
AMRAP in 10 minutes of:
5 power cleans 135/95lb
5 lateral burpees (over the barbell)


Post loads and times to comments....

Friday

I want to remind everyone the Mike D. is running his 100 miler this weekend for PADS.
Please be kind and donate.....

Hi Everyone,

We are planning a huge (I hope) garage sale to be held on Saturday, June 8, 8 am – 4 pm.  I thought this would be a great way to support Mike and Jason in their new business.  Joanie has graciously offered her garage/yard for this event.  If you are interested in participating, we could use your help with any of the following:

1)   1.  Donations: Clean out the clutter in your closets and basement!  Anything you think would sell is welcome.  Clothing, toys, household goods, etc.  Preferably clean and in good condition.
2)  2.   Lend a canopy in case of rain.
3)   3.  Help on Friday, June 7 with organizing and pricing the items.
4)    4. Help on Saturday at the sale for an hour or two.  Set-up will begin at 7am.
5)    5. Come to the sale to shop! We will also advertise in the newspaper.
6)    6. Help afterward with disposition of unsold items (I propose we donate to a local resale shop.)

Further details, including when and where to drop off donations, as well as my contact information will be available by Tuesday at the gym.  Let’s make this a great team effort, for a worthy cause!

Sue R.

MAX EFFORT

Today is Sue R.'s birthday. For our max effort we will be doing AMRAP in 50 seconds BURPEES!!

What ever number you reach you will have to complet to 50 for time. 

EXAMPLE: if you do 10 burpees in 50 seconds then you will have to complete 40 for time. Both scores will be posted on board.

WOD
3 rounds for time of:
run 800m
21 hang power snatches 75/50lb

post loads and times to comments....

 

Thursday

WOD
3 rounds for time of:
21 Box jumps 24/20
21 Kettlebell swings 55/35
21 double unders
21 grasshoppers

Post loads and times to comments....



.....

Wednesday

MAX EFFORT
Front Squat 1 rep max



WOD
10,8,6,4 and 2 reps of Squat Clean 135/95lb
50,40,30,20 and 10 rep rounds of Sit up

Please READ the following:

MIKE RUNS 100 Web Link:

Dear CrossFit Friends,

Some of you have expressed interest in supporting the cause, so I have asked Jason to post this link on our site. Please do not feel obligated though.

Well, it's time to lace up the trail shoes to run the Kettle 100 Ultra Trail run to raise money for DuPage Pads and their mission of ending homelessness.

As I have done the last three years, my goal is to raise at least $10,000 by utilizing this simple formula:

100  PADS supporters

X $1.00 per mile

X 100 Miles

= $10,000 for DuPage PADS

Through the generosity of people like you, we have exceeded this goal in each of the last three years! Once again, I humbly ask for your support in this year’s mission. 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.

My training is going well. I’m following the formula from last year where I spend more time in the gym (at CrossFit) and not as many training miles as past years. The idea is not to be the fastest, but instead to be as strong and durable as I can be. Failure is not an option! I recently completed Three Days of Syllamo, a grueling 3 day stage race in Arkansas. Some of you may remember that this is the race that I became badly lost and spent the night in the forest in March of 2010. This year was another tough one with very difficult terrain and temperatures in the 80’s on the first two days. I fought through the day one 50K, but it took a toll. Day two I started the 50 miler, but decided to cut it short because of residual dehydration and cramping from the previous day. Day 3 was a tough 14 miler under much cooler temperatures that went very well. All in all it was a great experience and a decent result, but most importantly, I played it smart and stayed safe. The Kettle 100 is a much more important goal!

My goal is to raise $10,000 for DuPagePads, an organization focused on ending homelessness in DuPage County.

Donating through this website is simple, fast and totally secure. It is also the most efficient way to support my fundraising efforts.

Many thanks for your support and please don't forget to forward this to anyone who you think might want to donate too!

....

Tuesday

First I want to thank The following who came last week to the Just Play event,
Kathy, Isabella, Mike and Sue R., Joanie, Lisa, Celeste Keith, and of course Kitty Man. 

Second and definitely not least I want to thank all those who donated to the Wheaton Homeless shelter for Veterans. We had a total donation from our gym of $340 and some who gave directly to CrossFit Tri-Cities.
Thank you, what an awesome community we belong to.

MAX EFFORT
Split Snatch 3,3,2,1,1,

WOD
4 Rounds for time of:
10 Dumbbell Power snatch 70/50lb
10 toes to bar
10 burpees


Pot loads and times to comments...

....

Friday

We are doing 'Murph' (HERO WOD) Today in support of CrossFit Tri-Cities event "Murph for Miller" All proceeds go to Rob Miller home Midwest shelter for homeless vets in Wheaton. You can make check directly to MSHV. I will be going to the event on Saturday and can bring all donations with me to give directly to them. I hope everyone can participate! 


"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


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.

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.
 

Post time to comments.


.......

Thursday

We are doing 'Murph' (HERO WOD) on Friday in support of CrossFit Tri-Cities event "Murph for Miller" All proceeds go to Rob Miller home Midwest shelter for homeless vets in Wheaton. You can make check directly to MSHV. I will be going to the event on Saturday and can bring all donations with me to give directly to them. I hope everyone can participate this Friday!! 

NOTE: There will be NO scheduled afternoon classes tomorrow. I am sorry for the inconvenience. 

Today is a MOBILITY DAY....
We are doing mobility because of the 1 rep maxes we have been doing all week, and the fact we have a marathon of a WOD tomorrow. So.... come do some mobility and become more functional.
IF you feel you do need to do mobility (because I can stretch at home) and HAVE to do a WOD I will come up with a WOD for you if you can pass 3 simple mobility exercises.

Wednesday

Tomb of the unknown soldier.....

We are doing 'Murph' (HERO WOD) on Friday in support of CrossFit Tri-Cities event "Murph for Miller" All proceeds go to Rob Miller home Midwest shelter for homeless vets in Wheaton. You can make check directly to MSHV. I will be going to the event on Saturday and can bring all donations with me to give directly to them. I hope everyone can participate this Friday!! 


MAX EFFORT
Deadlift 1 rep max



WOD
Row 500m
30 burpees
run 400m

Tuesday

 


MAX EFFORT
Shoulder Press 1 rep max


WOD
5 rounds for time of:
6 push/split Jerks 135/95
9 Box jumps 30/24

Post loads and times to comments....

Monday

MAX EFFORT
Back Squat 1 rep max


WOD
Weather permitting:
"Helen"
3 rounds for time of:
Run 400m
21 Kettlebell swings
12 pull ups

OR-
Do 1 burpee, 1 pull up the first minute, 2 each on the second minute 3 on the third minute etc......

Saturday JUST PLAY!!!!

Come to Just Play in Carol Stream at Gary and Lies!!


Come to Just Play in Carol Stream at Gary and Lies!!


Come to Just Play in Carol Stream at Gary and Lies!!

Friday

Max Effort
Turkish get up 

WOD
3 rounds for time of:
21 Pull ups
21 Box Jumps 24/18
21 Burpees



Post times to comments...... 

Thursday

MAX EFFORT
Power Snatch 3,3,2,1,1



WOD
4 rounds for time of:
Run 400m
21 Wall Balls 20/16
21 Russian swings 70/55lb

Wednesday

BUY IN: 500m row for time
5 Skin the cats
if you cannot do a skin the cat you must complete 10 strict toes to bar i.e. no kip

WOD
AMRAP in 12 minutes of:
3 Wall climbs
6 pass throughs
9 up downs

Tuesday

WOD
21-18-15-12-9-6 rep rounds for time of:
Deadlift 95/65lb
Hang Power Clean 95/65lb
Front Squat 95/65lb
Push press/jerk 95/65lb

Post loads and times completed. 

Monday

MAX EFFORT
Overhead Squat 5,3,1+
Back Squat 5,5,5 (no plus)


WOD
AMRAP in 13 minutes 
run 200m
21 Grasshoppers
21 Starbursts


Post loads and times to comments..... 

Friday

MAX EFFORT
Split Jerk 3,3,3,3


WOD

Five rounds for time of:
135/95 pound Power clean, 10 reps
15 Wall ball shots, 20/16 pound ball
Post time to comments.

Thursday

MAX EFFORT
Tabata Push Ups
8 intervals of 20 seconds of work followed by 10 seconds of rest. Chest to the deck, and full lock out to complete rep!!


WOD
5 rounds for time
10 pull ups
15 kettlebell swings  55/35lb
20 double unders

Wednesday

MAX EFFORT
Deadlift 5,3,1+
Ply-drills.... (box jump compilation)

WOD
5 rounds for time of:
Run 200m
7 thrusters 135/95lb.

Post loads and times to comments.....


...

Tuesday

"While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid CrossFitter, began our trek over rocky terrain. Had it not been for CrossFit, he would not have had the strength and endurance to carry our Louis to safety."
- Ashley Shanklin {Photo compliments of CrossFit.com}


MAX EFFORT
Shoulder press 5,3,1+


WOD
"Randy"
75 reps of power snatch 75/50lbs
for time:

Post loads and times to comments



......

Monday

Another great video. 

MAX EFFORT
Back Squat 5,3,1+
Box jump 3,3,3 at 85%


WOD
run 400m
21 pull ups
21 burpees
run 800m
21burpees
21 pull ups
run 400m

Saturday

REST DAY....

REST DAY....

REST DAY....

Friday

I normally do not post things of this nature but I cannot avoid sharing this. Please enjoy, and if you have any questions please ask. 

MAX EFFORT
Squat Clean  3,3,2,2,1,1


WOD
5 rounds for time of:
6 Power Cleans 155/105lb
9 Box Jumps 30/24
12 Toes to Bar

Post loads and times to comments...

Thursday

Has anyone seen this man?? He is known by the name Michael and hates burpees. If you see him please have him report to CrossFit Carol Stream immediately for re-education in support of the burpee.

Skill Development
MAX EFFORT
WOD:
You must buy in with a Snatch complex:
3 reps of each of the following using a barbell
Snatch Grip Deadlift
Hang Power Snatch
Overhead Squat
Snatch Balance
Hang Squat Snatch
Full Snatch.



For 30 minutes you will start with a light barbell and complete 3 squat snatches. You may add weight or repeat the weight you are at. You must complete 3 snatches at the same weight before you are allowed to add weight. You may decrease the load at anytime. You are to spend the 30 minutes working on form/technique and ironing out any deficiencies you have with the Snatch.

Post loads to comments.....

Wednesday

MAX EFFORT
Front Squat 3,3,3+



WOD
100 grasshoppers for time*
Every minute on the minute complete 3 burpees.

Post WOD MOBILITY.....

Tuesday

MAX EFFORT
2 hands Anyhow: put 2 different weights overhead separately. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.
The weights must be odd. You may use a 55lb d-bell, and a 44lb kettlebell, but not two 55lb d-bells.



WOD
For time complete the following: 
Run 800m
30 Kettlebell Swings 55/35lb
30 Pull ups
Run 400m
20 Kettlebell Swings 55/35lb
20 Pull ups
Run 200m
10 Kettlebell Swings 55/35lb
10 Pull ups

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

Monday

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

---

WOD
"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145/100 pounds




This is a HERO WOD. We do not do many of these but when we do it is time to dig in and GO!

Murph For Miller is going to be hosted at CrossFit Tri-Cities on May 24/25. I will be attending and I hope the rest of you will as well. Please ask for details.  



Post time to comments.

Friday

WOD
The exercises may be completed in any order, but you have to complete the exercise in
its entirety.
FOR TIME Complete the following:
50 burpees
30 thrusters 45/30lb barbell
50 wall balls
30 weighted walking lunges 55/35lb kettlebell
500m row
30 pull ups
50 grasshoppers
30 ring dips

post times to comments.....

Thursday

WOD
5 rounds for time of:
10 push ups
15 Kettlebell swings
20 double unders
run 200m


Post loads and times to comments....

Wednesday

MAX EFFORT
Shoulder press 3,3,3+


WOD
21-15-9 rep rounds for time of:
Squat cleans 115/80lb
Toes to bar.

Tuesday

MAX EFFORT
Deadlift 3,3,3+



WOD
For time:
3 rounds of: 
21 burpees
21 box jumps 24/18"
21 one legged squats (alternating)


post loads and times to comments....

Monday

MAX EFFORT
Back Squat 3,3,3+
Box jump 3,3,3 @85% of max height.



MAX EFFORT
Back Squat 3,3,3+
Box jump 3,3,3 @85% of max height.


WOD
4 rounds for time of:
12 Power Snatch 115/80lb
12 pull ups
run 200m


Post loads and times to comments.....



Post loads and times to comments.....

Saturday

Rest Day...


Rest Day....


Rest Day....

Friday

We are putting together an order for some weightlifting shoes.... ask for details.
Everyone needs a pair of shoes.


Max Effort:
Split Jerk 3,3,2,2,1,1,



WOD
3 rounds for time of: 
21 Sumo Deadlift High Pull 75/50lb
21 Dumbbell Split Jerk 45/35lb
21 Grasshoppers


Post loads and times to comments....


....

Thrusday

Full hip drive!!


 MAX EFFORT
Power Clean 3,3,2,2,1,1



WOD
3 rounds for time of:
15 Hang power cleans 135/95lb
15 burpees

post loads and times to comments....

Wednesday

MAX EFFORT
Front Squat 5,5,5+


WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of:
Dumbbell Thruster 40/30lb
Pull ups

Post loads and times to comments.....

Tuesday

MAX EFFORT
Snatch 3,3,2,2,1,1,1


WOD
5 rounds of:
7 Kettlebell swings 70/55
7 box jumps 30/24


Post loads and times to comments....

Monday

I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.


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.

Saturday

REST DAY.....


REST DAY.....


I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.

Friday

  I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.

MAX EFFORT
10 Minutes of Double Unders



WOD
Three rounds for time of:
50 Wallball shots, 20/16 pound ball
30 Sit-ups
20 Pull-ups
Post time to comments.

Thursday

Who wants to buy some chickens???

  I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.


Skill Development
Snatch and its variations.



WOD
"Isabel"
For time:
Snatch 135/95 pounds, 30 reps


Post loads and times to comments....

Wednesday

 I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.


MAX EFFORT
Deadlift, 5,5,5+
Broad Jump 3,3,3,


WOD
3 rounds for time of:
21 bumper burpees*
21 Hug the twinkie/bumper?? Reverse leg lift.
21 leg raises

*Facing bumper do a burpee then jump onto bumper.
**laying on stomach hold onto bumper and lift legs and hips off of ground simultaneously.

Tuesday

Note: Athlete on the left has both arms locked out at top of swing(proper)...while athlete on the left does not.
This could be for several reasons. First is flexibility. Second is rushing the movement, third the weight could be too heavy or athlete is in complete fatigue. Anyway the bell has to be locked out with the ear visible in front of the bicep on all overhead movements. 

I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details It will be a discounted rate for unlimited members.

 
MAX EFFORT
Shoulder press 5,5,5+
Push Press
Push Jerk


WOD
4 rounds of:
15 Toes to bars*
15 Kettlebell Snatches 55/35lb**
15 Push Ups***

* Feet must touch the bar between the hands and pass behind the plane of the bar on the back swing
** Ear must be exposed in front of bicep at top of lock out for snatch. Also snatches are a total of 15 reps.
***Push ups, CHEST to deck or no rep. Only the chest hits the deck, not the stomach or legs. Body must move in one plank, snakey or the chest lift is not allowed.
IT IS ABOUT FITNESS NOT WINNING.  Through proper movement we will achieve better overall movement.

Post loads and times to comments....

Monday

I will be offering 1 hour private training sessions for the next 2 weeks. We can work on anything you desire, from Olympic lifts, kettlebells, running technique, even mobility....its your call. Contact me for details
It will be a discounted rate for unlimited members.


MAX EFFORT
Back Squat 5,5,5+
50m Sprint 3,3,3,



WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of: 
155/105lb Power Clean
24/18" box jump

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


...

Saturday

WOD at 10am


WOD at 10am


WOD at 10am

Friday

MAX EFFORT
Kettlebell Clean and jerk 5,5,5,5.



WOD
AMRAP in 15 minutes of
Run 200m
15 kettlebell swings 55/35lb
10 burpees


Post loads and times to comments....

Thursday

 

 Workout 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Wednesday

MOBILITY For the first 30minutes,
Gymnastics movements for the next 30minutes.
We will be selectively working on basic movements.

Tuesday

This is the last week of the OPEN. It is bittersweet to me. I have really enjoyed the extra motivation, and positive energy around the gym. I will also be happy to get back to some 'regular' programming next week.
I hope everyone has taken something out of the OPEN. Finding out what you did not think WAS possible actually IS! Or finding out exactly what you need to work on. Lets get to work!  

WOD
For time:
115/80 pound Shoulder press, 10 reps
115/80 pound Overhead squat, 15 reps
115/80 pound Push press, 20 reps
115/80 pound Front squat, 25 reps
115/80 pound Push jerk, 30 reps
115/80 pound Back squat, 35 reps

Post time to comments.

Monday

The above video has nothing to do with today's WOD other than it is awesome.





WOD
Five rounds for time of:
205/140 pound Power clean, 3 reps
10 Burpee pull-ups

Post time to comments.

Saturday

Rest day....
Have a happy Easter!

ALSO DO NOT FORGET TO SUBMIT YOUR 13.4 SCORES BEFORE SUNDAY BY 5pm!!!

Good Friday

The class schedule for Good Friday is as follows
9, 10 and 11am. The 4-6pm classes will be closed.

WOD
For time complete the following:
21 Power snatches 95/65lb
21 box jumps
Run 400
15 power snatches
15 box jumps
Run 400m
9 power snatches
9 box jumps
run 400m

Post loads and times to comments..... 

Thursday

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Wednesday

Mobility day...


Mobility day....

Note: On Good Friday there will be no afternoon classes.

Tuesday

WOD
2 rounds with 2 minute rest between rounds of: 
21 Box jumps 24/18
21 Chest to bar pull ups
21 Triple unders
21 knees to elbows
21 wall balls 2 fer 1s (squat again while ball is in air)
21 ring rows
Rest

Monday

WOD
For time complete the following: 
Row 1000m
50 Deadlifts 185/125lb
50 burpees


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

Saturday

REST DAY


REST DAY


REST DAY

Friday

This Friday Night the 22nd of March (TONIGHT) Jessicas band "Trash Can Symphony' will be playing at Shark City on Bloomingdale and Army Trail Rd. They start playing at 10pm Friday night


MAX EFFORT
3,3,2,2,1,1


WOD
21-18-15-12 rep rounds for time of 
Dumbbell POWER snatch 55/35lb
Grasshoppers
Pull ups

Post thoughts and loads to comments.....

Thursday

Watch this video!!

3,2,1 GO!

Workout 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups



Post to comments....

Wednesday

MOBILITY


MOBILITY and open WOD 13.3 prep.....



MOBILITY

Tuesday

This Friday Night the 22nd of March Jessicas band "Trash Can Symphony' will be playing at Shark City on Bloomingdale and Army Trail Rd. They start playing at 10pm Friday night. Who is up for an outing??


MAX EFFORT
Deadlift 5,5,5+



WOD
Complete as many rounds as possible in 12 minutes of:
75/50 pound Shoulder press, 4 reps
75/50 pound Sumo deadlift high-pull, 8 reps
75/50 pound Front squat, 12 reps
Post rounds completed to comments.

Monday

DETERMINATION!

I have to say I am really proud of everyone's efforts in the CrossFit open so far. I have been judging videos for HQ and I have to say there is a lot of poor form and low standards for athletes out there. I am happy to see you have all kept your form intact and standards high. It should be good to say to yourself that you know that ALL of your reps count the first time. Nice job to all of you I am proud to be a part of CrossFit Carol Stream.
Thank you
Jason.



MAX EFFORT
Back Squat 5,5,5+



WOD
First do 10 burpees
then:
35 Clean and jerks for time 115/80lb
But every minute on the minute while doing C&J's* you must do 10 more burpees.

*NOTE: If you have finished 10 burpees and do not do another clean and jerk before the next minute passes you will not have to do burpees that minute.
Example: I mange to complete 9 of the 35 C&J's the first minute, on the minute mark, I do 10 burpees and finish the 10 burpees at 1:40 I could wait until the minute mark passes to continue doing C&J's without having to do any burpees in the second minute. So at the the three (3) minute mark is the next time I will have to do burpees IF I am not finished with the 35 C&J's yet. Follow formula until all 35 clean and jerks are completed.  

Saturday

10am WOD


10am WOD

10am WOD

Friday

WOD
For time Complete the following:
Run 400m
30 Dumbbell bench press 40/25lb
30 sit ups
Run 600m
20 Dumbbell bench press 40/25lb
20 sit ups
Run 800m
10 Dumbbell bench press 40/25lb
10 sit ups


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

Thursday

OPEN WORKOUT 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box

Wednesday

We will be following the mainsite the rest of the week


WOD
3 rounds for time of:
1 arm Overhead Walk 70lb
1 arm Farmers Walk 55/35lb
100ft Weighted Walking lunge 55/35  

Tuesday

MAX EFFORT
Overhead Squat 3,3,3+


WOD
7 Minutes of Burpees!!!!
as many as you possibly can.

Monday

The games WOD's will bring the best out of all of us!!!!



SKILL DEVELOPMENT:
Pull Up


WOD
As many rounds as possible in 12 minutes of:
5 Chest to bar pull ups
10 grasshoppers
15 Kettlebell swings 55/35lb

A.A.R. Games WOD 13.1

OPEN WOD 13.1

IF YOU HAVE NOT POSTED YOUR SCORES YET DO NOT FORGET TO DO SO!!!!!!!

Friday

Please READ:
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.
For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs 

Thursday

We will be hosting the "open" every week for the next 6 weeks. Please sign up and participate. It is a great way to take your competitiveness to the next level. It is the 'icing' on the cake.
The first workout for the open will be posted on Wednesday March 6. We will tentatively be doing it Thursday March 7.


MOBILITY

MOBILITY!!!!!

We will also go over the open WOD that we will be doing on Friday.

Wednesday

I would like to apologize for any inconvenience for closing last night. I did not really have a choice due to weather. You will have an opportunity to make up your MAX EFFORT from Tuesday and the WOD if so desired.  

We will be hosting the "open" every week for the next 6 weeks. Please sign up and participate. It is a great way to take your competitiveness to the next level. It is the 'icing' on the cake.
The first workout for the open will be posted on Wednesday March 6. We will tentatively be doing it Thursday March 7.



MAX EFFORT
Deadlift 1 rep max



WOD
Row 500m for time
Then complete 15 Turkish Get ups to accumulate as much weight as possible. You will have a 10 minute time limit from the moment you finish your row.
It will be scored as so:
Row time:
TGU total weight lifted in 10 minute 15 rep limit. 


Post times and loads to comments....

Tuesday

We will be hosting the "open" every week for the next 6 weeks. Please sign up and participate. It is a great way to take your competitiveness to the next level. It is the 'icing' on the cake.
The first workout for the open will be posted on Wednesday March 6. We will tentatively be doing it Thursday March 7.

MAX EFFORT
Shoulder press 1 rep max



WOD
5 rounds for time of:
 3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Post time to comments.

NOTE: This is a shortened version of a HERO WOD. Because the Open week happens to fall on our 1 rep max week, we will be doing shorter versions or slightly modified workouts of all the main site WODs this week.

Monday

We will be hosting the "open" every week for the next 6 weeks. Please sign up and participate. It is a great way to take your competitiveness to the next level. It is the 'icing' on the cake.
The first workout for the open will be posted on Wednesday March 6. We will tentatively be doing it Thursday March 7.

MAX EFFORT
Back Squat 1 rep max



WOD
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.



.....

Friday

Skill Development:
Forward rolls....
Muscle Ups
Inverted hangs


WOD A or B

A. 30 muscle ups for time: 

Post times to comments:

WOD B
B. 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.
Post results to comments.



...........

Thursday

ACTIVE WARMUP
TBD-


MOBILITY will start at half past the hour.



..... 

Wednesday

MAX EFFORT
Deadlift 5,5,5


WOD
21-15-9 rep rounds for time of:
Kettlebell swings 70/55lb
Chest to bar pull ups


Post loads and times to comments.....



.....

Tuesday

WOD
Three rounds for time of:
26 Wall ball shots, 20 pound ball
75/50 pound Sumo deadlift high-pull, 26 reps
26 Box jump, 20/16"
75/50 pound Push press, 26 reps
Row 26 calories

Note: You may take 6 reps from one exercise and stack it on another, or you may leave it alone. You cannot divide the 6 reps up amongst multiple exercises. 

Post times to comments......

Monday

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


MAX EFFORT
Back Squat 5,5,5 (40,50,60%)



WOD
5 rounds for time of:
6 Clean and Jerks 135/95lb
10 lateral burpees


post loads and times to comments....

Saturday

REST DAY


REST DAY


REST DAY


REST DAY

Friday

MAX EFFORT
TBD!!!????



WOD
5 rounds for time of:
50 feet of weighted walking lunges 44/26 kettlebell
21 burpees

Thursday

Above demonstration of Rx Wall Climb.

Skill Development:
Movement/Mobility



WOD
15 minute AMRAP:
3 Wall climbs
6 toes to bar
9 grasshoppers

Wednesday

MAX EFFORT
Power Clean 3,2,2,1,1


WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of
Hang squat cleans 115/80lb
20,19,18,17,16,15,14,13,12,11 rep rounds of:
Sit ups

Post loads and times to comments.....

Tuesday

MAX EFFORT
Power Snatch 3,2,1



WOD
21-18-15-12-9-6 rep rounds of
Sumo Deadlift High pull 75/50lb
Push Press 75/50lb

Monday

 Are you still eating Paleo???



Max Effort
Overhead Squat 5,3,1+ 



Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 burpees



Post loads and times to comments.....

Saturday

REST DAY


REST DAY


REST DAY


REST DAY

Friday

When doing the push ups you hips should NOT touch the ground, only your chest. Look forward so you do not lead with your face and hear your coach yell at you that you are not going low enough.
Chest to the deck, not your gut or hips. Move in one plank... do not lift your chest up and leave your hips behind (to be demonstrated in class).
There are a lot of push ups to do, you do not need a 'no rep' in this workout. 


WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats



Post time to comments.

Thursday

MAX EFFORT
Front squat 5,3,1+



WOD
For time complete the following:
30 SQUAT clean and jerks 135/95lb

Wednesday

MAX EFFORT
Deadlift 5,3,1+




WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (55/35lb)
12 Pull-ups



Post time to comments.



.......