Monday 10/01/2012

NOTES:


There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. 

Strength/Skill
Zercher Squat 3-3-3-1-1-1


WOD A or B, trainer will determine:

A:12 Minute AMRAP
10 KB Power Snatch (5 each arm)
10 Knee Tucks
10 hand release pushups

 B: 15 Minute AMRAP
10 KB Power Snatch 55#/35#
10 KTE
10 Spiderman Pushups 

Post rounds completed to comments.

 

Friday 09/28/2011

NOTES:

There will be no Saturday 9/29 9am session. There will only be a 10:30am session sorry for the inconvenience. 
Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Strength/Skill
Snatch 3-3-3-1-1-1 (From the ground)


WOD A or B, trainer will determine:

A: 10 Minute AMRAP:
10 Box Dips
10 Ring Rows


B: 10 Minute AMRAP:
7 Ring Dips
7 Strict Pull Ups

Thursday 09/27/2012

NOTES:

There will be no Saturday 9/29 9am session. There will only be a 10:30am session sorry for the inconvenience. 

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.


REST DAY

If you missed a workout then come in and make it up. If not just rest and work on some mobility. Get ready for Friday.

Wednesday 09/26/2012

NOTES:

There will be no Saturday 9/29 9am session. There will only be a 10:30am session sorry for the inconvenience. 

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.
  

Strength/Skill

Floor Press 5-5-5-3-3-3

WOD
A: 3 Rounds of:
5 Clean and Jerks
Sprint 225m
Rest 2 minutes

B: 5 Rounds of:
5 Clean and Jerks (75% of body weight)
Sprint 225m
Rest 2 minutes.

Record your times for each round.

Tuesday 09/25/2012

NOTE:
Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.


Strength/Skill

Zercher Squat 5-5-5-3-3-3

WOD

A: 3 rounds for time of:
20 Burpees
250m Row


B: 5 rounds for time of:
20 Burpees
250m Row

Monday 09/24/2012

NOTE:

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

 

 

Strength/Skill

Snatch, power or squat 3-3-3-1-1-1

WOD

A: 5 rounds for time of:
9 wall balls
9 ring rows

B: 5 rounds for time of:
9 Thrusters 95#/65#
9 Pull Ups

 

Friday 09/21/2012

NOTES:

1. There will be no 10:30am class this Saturday 09/22/2012. Only 9am.
2. Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.
3. Current members, until the online scheduler is up and running, please send and email to nolalde@crossfit1013.com to let me know what time slot you would like to reserve.

Strength/Skill

Front Squat 5x5

WOD, either A of B, trainer will determine

A:
225m run
20-15-10 reps of
Kettlebell Swings
Ring Rows

B:
4 rounds of:
20 Hang Squat cleans 95#/65#
40 Double Unders

Thursday 09/20/2012

NOTES:

1. There will be no 10:30am class this Saturday 09/22/2012. Only 9am.
2. Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.
3. Current members, until the online scheduler is up and running, please send and email to nolalde@crossfit1013.com to let me know what time slot you would like to reserve.

Rest Day
 
If you missed a workout come in and make it up. If you would like to just come in and to do some mobility work that's fine too.

Mardy and Tom doing their 10 minute AMRAP

Wednesday 09/19/2012

NOTE: There will be no 10:30am class this Saturday 09/22.

Strength/Skill

Snatch 5x5

WOD, either A of B, trainer will determine

A:
10 minute AMRAP:
10 Snatches
Walking Lunge 50 ft

B:
10 minute AMRAP:
7 power snatches 95#/65#
14 pull ups
21 jump over bars

Tuesday 09/18/2012

NOTE: There will be no 10:30am class this Saturday 09/22.

Strength/Skill

Back Squat 5x5 (warm up to a challenging weight and use it for all 5 sets)

WOD either A or B, trainer will determine:

A:
3 Rounds for time of:
450m run
15 Hand Release Push Ups

B:
5 Rounds for time of:
Row 250m
20 Push Ups
15 Weighted Sit Ups with KB 55#/35#
10 Kettlebell Swings 55#/35#
Rest 2 minutes

Luis brings in another pal, ex-football player, Luke.

Monday 09/17/2012

Strength/Skill
 
Clean and Jerk 5x3
 
WOD either A or B, trainer will determine:
 
 
A:
10-9-8-7-6-5-4-3-2-1 reps of
Hang Power Cleans (the weight you used in the strength component)
GHD Sit Ups
 
B:
For time (use 60% of your strength weight)
10 Clean and Jeks (power is acceptable)
60 Double Unders
8 Clean and Jerks
80 Double Unders
6 Clean and Jerks
100 Double Unders
 

6' 4" new memmber Tom Gortych doing his Saturday morning wod with old friends and CrossFit Roselle members, Bing and Luis. Tom was able to get his kip down for his pull ups during warm ups. At 6' 4" its not easy getting that kind of weight up there and he did it with no problem.

Saturday 09/15/2012

It's The Weekend!!

What a better way to get it going than starting it with a WOD. Come check out what CrossFit is all about today if you've been wondering. Free trials today.
Classes are at 9am and 10:30am today.




Our daughter Cristina up top at her football game last night.

Friday 09/14/2012

TGIF

Strenght/Skill

Hang Power Snatch 5x5

No need to go heavy on this if you're just starting out. If you're familiar with the movement get to a challenging weight and keep that weight for all 5 sets.


WOD either A or B, trainer will determine:

A:
Run 450m
15 lunges on each leg
15 ring rows
15 KTE
Row 400m

B:
3 Rounds for time of:
15 Hang Squat Cleans 95#/65#
15 Hand Release Push Ups

Mother Flora and son Donny.

Thursday 09/13/2012

REST DAY

Work on mobility or make up a workout you missed this week.



Checkout our new toy.

Wednesday 09/12/2012

Strength/Skill
Front Squat 5x5 (get to a weight and use the same weight for all 5 sets)

WOD either A or B, trainer will determine:

A:
5 Rounds for time of:
7 wall balls
7 push ups
7 ring rows

B:
5 Rounds for time:
1 Shoulder Press
2 Push Presses
3 Push Jerks
30 Double Unders

Stick with the same load throughout the whole workout.

Check out the CrossFit Games if you get a chance on ESPN2. Check out the schedule here: http://games.crossfit.com/

Tuesday 09/11/2012

Strength/Skill
Deadlift  5x5

WOD either A or B, trainer will determine:

A: 3 rounds for time of:
300 M Row
5 KTE
10 push press

 

B: For time:

2000m Row
200 Walking lunge steps
200 Abmat sit-ups.
Partition as needed, perform in any order.

 

5PM Crew

Monday 09/10/2012

Strength/Skill
Push Press 5x3

WOD either A or B, trainer will determine:

A:
3 rounds for time of
Run 225m/row 300m
Lunge 25 ft
10 pull-ups

B:
"Elizabeth"(15 minute time cap)
21-15-9 reps of
(Squat)Cleans, 135#/95#
Ring dips

Front of our first flyer courtesyof Eddie Ortega. 

09/08/2012

First week is almost done. Come in for a free partner workout. Saturday WODs are a fun way/time to finish of the week.

Remember we have 9am and 10:30am sessions.


Monty and Dave going at Wednesday's workout.

09/07/2012

REST DAY

Rest days will normally be on Thursday's. With us opening on Tuesday this week we're making Friday a rest day. You can still come in and work on mobility or do any workout you've missed this week.

09/06/2012

Skill/Strength

Thrusters 5x5 

(Warm up to a weight you can do comfortably without losing form)
 
WOD either A or B, trainerwill determine:
 

A:

3 Rounds of:

Row 200M

10 thrusters (80% of strength weight)

Rest 3 minutes

B:

3 Rounds for time of:
50 Double unders
35 Abmat sit-ups
20 Medicine ball cleans,20#/14#
5 Shoulder Press (50% -55% of body weight)

 

Eddie and Hilda decide to come again.

09/05/2012

Skill/Strength:

Deadlify  5x5

Work on movement. Get to a weight you are comfortable with and use that weight for all five sets..

WOD either A or B, trainer will determine:

A.
10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts (use your working weight from strength)

Push Press (warm up to a comfortable weight)

B.
5 Rounds for total reps of:

Row 300m

Deadlifts, 225#/155#

 

You have 3 minutes to row 300m and then complete as many deadlifts as possible in the remainingtime. Rest 3 minutes between rounds. Post total reps to comments.

Our first 5:30am class.

 

09/04/2012

Skill/Strength:

Hang Power Clean 5x5

Work on movement. Get to a weight you are comfortable with and use that weight for all five sets..

WOD either A or B, trainer will determine:

A.

225M run

21-15-9
squat/pushup/ring rows
225M run


B.
15 minute AMRAP:
3 Push Jerks
7 Chest-to-bar pull ups
225M run
Rest 30 seconds

Increase weight of push jerks each round if possible during the 30 seconds rest. Track rounds completed and weight used each round. You must clean the bar from the floor. The push jerks must be completed without setting the bar down.

 

She's ready to go.

Happy Labor Day

Reminder we open tomorrow September 4th. Classes are 5:30am, 5pm, 6:15pm, 7:30pm. Call or email if you have any questions.