Holding yourself accountable

We want to help you reach your fitness goals, but there's only so much we can do for you.  In the end, you are in control of your overall fitness.  You are in charge of whether or not you do an extra rep before resting, whether you rest 5 seconds or 15, whether you decide to use a 35# kettlebell or a 25#.  Don't worry about what others around you are doing.  Focus on yourself, your needs, your goals.  Hit every rep, do full range of motion, and push yourself harder today than yesterday.  Do this, and you will reach your goals, whatever they may be.

Strength:  Power cleans 3-3-3-3-3

Touch & go reps.

Weekend Schedule

We have not announced any changes to the class schedule as we are not planning on cancelling any classes.  All classes will be held as scheduled.

The Regional schedule is as follows:

• Friday May 18, 2012
  
  • Team Workout 1 10:00am - 11:00am
  • Women Workout 1 11:12am - 11:48am
  • Men Workout 1 12:00pm - 12:48pm
  • Team Workout 2 1:24pm - 2:24pm
  • Women Workout 2 2:34pm - 3:34pm
  • Men Workout 2 3:44pm - 4:44pm
• Saturday May 19, 2012
  
  • Team Workout 3 9:00am - 9:45am
  • Men Workout 3 10:00am - 10:48am
  • Women Workout 3 10:58am - 11:34am
  • Team Workout 4 11:54am - 1:24pm
  • Men Workout 4 1:39pm - 3:39pm
  • Women Workout 4 3:54pm - 5:24pm
• Sunday May 20, 2012
  
  • Team Workout 5 (Women) 8:00am - 8:45am
  • Women Workout 5 8:50am - 10:05am
  • Team Workout 5 (Men) 10:15am - 11:00am
  • Men Workout 5 11:05am - 12:20pm
  • Team Workout 6 1:00pm - 1:30pm
  • Women Workout 6 1:45pm - 3:15pm
  • Men Workout 6 3:30pm - 5:00pm

North Central Regionals this weekend...

Be sure to head out to McCook, IL this weekend for the CrossFit Games North Central Regionals.  Help support MOBALL as she represents CrossFit Roselle!  We can form a carpool for those interested in driving down together - just put your name up on the board if interested.

Strength:  Farmer's Carry x 3

Carry to cone and back without dropping weight.  Go as heavy as possible.  Increase weight each set if able.

Our newest toys.  Thanks, Kirk!

Happy Friday!!!

Reminder - BBQ going down tomorrow right after the 9:30am workout.  The 10:30am class is cancelled.  Bring your friends, family, and beverages as well as some meat and/or a paleo-ish side dish for all to share.  We will be watching the CrossFit Games South East Regional live on ESPN 3.

Please be sure to show up to class on time today.  We need the entire hour to get warmed up and through this monster of a workout.

Strength/Skill:  Take 10 minutes to establish a 1 rep-max clean & jerk.

Regional WOD 12.4 - For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

Scale weight/reps or both as needed.  30 minute time cap (Regional time cap is 22 minutes, FYI)

Will - 13 years old and a member of the CrossFit Roselle Kids teen class, deadlifting 135 pounds...for 7 reps.  If you are interested in learning more about our kids classes, please call or e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it today

Rest Day/Make-Up Day

Miss a workout this week?  Make it up today.  Otherwise, work on stretching, mobility, and a skill or two, but no heavy metcons.  Recover from the previous three days and be ready for tomorrow..

Reminder - we are having a BBQ this Saturday immediately following the 9:30am workout.  We will be watching the CrossFit Games North East Regional workouts on a big screen.  BYOB.  Please bring some meat to grill or a paleo-ish side dish to share.  Family/friends/kids are welcome to attend.  The 10:30am class will be cancelled.

Intensity

Since Monday, we have been making a push to increase everyone's intensity during the daily WOD.  Today is no exception.  If you cannot get 50 unbroken double unders, or close to it, you stand very little chance of completing this workout as prescribed.  We may ask you to cut your reps short mid-workout.  If we do, don't get upset, just move on to the next movement and keep going.  Row hard, complete the KB swings in 2 sets or less, and get as many double unders as possible.  Most of you will not finish it, but you will all get in 3 rounds (unless you're still ramping up).  The point is, keep moving, and give it all you have.

Strength:  Hang power snatch, 2-2-2-2-2

You can drop the bar between reps, but take no more than 15 seconds to complete a set.  Go heavy, but no press outs.

12 minute time cap

Saturday BBQ

We will be holding a pot luck BBQ this saturday immediately following the 9:30am WOD.  We will also have the live ESPN 3 broadcast of the South East Regionals projecting on a big screen.  Bring your family and friends.  The 10:30am class will be cancelled.  Please bring a paleo-ish side dish and/or some meat to grill.

Strength:

a.  Weighted pull-ups, 4-4-4-4

b.  Sled pushes x 3

12 minute cap.

Ramping Up

Starting today, we will be making a few slight changes to how the classes are ran.  It is very important that you show up on time so that you are able to warm-up properly and get in any strength/skill work.  The WODs will be started at a specific time regardless if everyone is set up and ready.  Workouts will have a time cap.  You will want to scale/modify each workout so that you are able to finish within the time cap or get close to finishing.  Once the WOD is finished, there will be time to clean up, stretch, and get in some additional skill work.

Strength/Skill:  Squat cleans, 3-3-3-3-3

These do not need to be touch and go reps, but you cannot take longer than 20 seconds to complete a set.  Warm-up sets do not count as actual sets.  Each set needs to be challenging.

Bryan, Eric, and Albert tackle the toes-to-bar during today's WOD.  No one has yet to finish in time as Rx'd.  Who do you think will do it?

Happy Friday!!!

Regional WOD 12.3 today - heavy dumbbell snatches.  Since none of us (with the exception of Monica) are competing for $250K this year, better play it safe with the dumbbell weight.  Pick a weight that you can snatch with good form - no press outs!  The last thing we want to do is injure a shoulder due to big ego and bad form.

On Saturday May 12, the Central East Regional will be broadcasted on ESPN 3.  Anyone up for a BBQ after the regular classes while we project the competition on a big screen?

Strength:  Push press 4-4-4-4

Tempting, I know.  It's like chicken fried steak with mashed potatoes and gravy and homemade rolls and sweet corn (my favorite meal growing up).  It would feel so good and bad at the same time, then all you're left with afterwards is guilt.  Screw it - we only live once!  I think I'll have that for dinner tonight, but I'm gonna have to pass on the 100's today...