Workout, Happening, and Updates at CROSSFIT CAROL STREAM

REST DAY TODAY……. But do not forget it is Burpee Challenge day:36!!!! REST DAY TODAY…… REST DAY TODAY…… If you have to do a WOD

We have another Birthday amongst us. I am not going to say who she is…. But I will give some hints. One was already said.

Burpee Challenge Day: 34 http://www.blogger.com/img/blank.gifWOD5 rounds for time of:15 Dumbbell Split cleans 40/25lb 15 push ups Post loads and times to comments….. ….

Paleo birthday cake….Coconut Chocolate Cake 1 cup 100% dark chocolate chopped1/2 cup coconut milk1 1/4 cups almond flour1/2 cup unsweetened shredded coconut2 eggs1/2 tsp sea

Burpee challenge Day: 32 MAX EFFORTShoulder Press 5,3,1+ WODFor time:21-18-15-12-9 rep rounds of: Push Jerk 95lbBox Jump 24/18 Post loads and times to comments…. ….

In case you have not seen it yet…… The Reebok CrossFit Commercial was played during the Packers Giants game Sunday. Burpee Challenge day: 31 MAX

TEAM WOD 10am!!! TEAM WOD 10am!!! TEAM WOD 10am!!! TEAM WOD 10am!!!

Burpee Challenge Day: 29 Max Effort: Turkish Get Up 1 rep max If you cant go very heavy, be creative. Lift various unstable objects. WOD5

Burpee Challenge day: 28 WOD21-18-15-12-9 rep rounds for time of:Kettlebell swings 70/55sit ups kettlebell Sumo Deadlift High Pull 70/55

Burpee Challenge day: 27 Max Effort:Deadlift 3,3,3+ WODFor time: Run 800m6 rounds of “Cindy” (1 round of Cindy is: 5 pull ups, 10 push ups,

Burpee Challenge day: 26 MAX EFFORT shoulder press 3,3,3+ WOD10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of….Power Cleans 135/95lbburpees….. Post loads and times to comments…

Burpee challenge day: 25 We are a 1/4th of the way done. Who has been consecutive so far? MAX EFFORTBack Squat 3,3,3+ WODFor time: 21

…. Burpee challenge day: 24 TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am

Burpee challenge day: 23 MOBILITY….. WOD as many rounds as possible in 15 minutes of10 burpees10 grasshoppers10 1 legged squats (alternating)10 sit ups

Burpee Challenge day: 22 SKILL DEVELOPMENT Everything Kettlebells Snatch,Clean And Jerkwindmillsetc…… WODWith a 55/35lb Kettlebell complete the following For time:30 swingsrun 400m15 right arm snatches15

Note how the knees are tracking to the inside of his feet.(to his credit he normally has a great squat, this was at the end

Burpee Challenge day: 20 MAX EFFORTShoulder Press 5,5,5+ WOD 3 rounds for time of:21 Overhead squats 75/5030 double unders Post loads and times to comments……

Burpee Challenge day: 19 I want to thank all of you for a great year. I love my job, my career, and it would not

Burpee Challenge day: 18 Bring your A-game you are going to need it!!!! TEAM WOD AT 10AM!!! TEAM WOD AT 10AM!!! TEAM WOD AT 10AM!!!

Burpee Challenge day: 17 MOBILITY, STRETCHING and FOAM ROLLING. WODRowing Intervals…..

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December 2007. Burpee Challenge day:

Isabella, Look below this!!! Burpee Challenge day: 15 Isabella!!??!! Look UP! Skill Development:The Snatch WOD Five rounds for time of:135 pound Deadlift, 9 reps135 pound

BURPEE CHALLENGE: day 14 MAX EFFORTTwo Hands anyhow: To complete this lift you must have 2 weights overhead locked out simultaneously but must arrive their

Gym Closed for the Day… Burpee Challenge day: 13 Post to comments…… ………

TEAM WOD @ 9AM TEAM WOD at 9am TEAM WOD at 9am TEAM WOD at 9am

Burpee Challenge day: 11 There will be No CLASSES on Monday the 26th of December. WODFor time complete this FUN workout:Run 1 mile50 power Snatches

The gym is closed for funeral services…. Burpee challenge day: 10

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd

To those of you who have not heard, Shawn Somerville (Joanies Husband) was fatally struck by a car. The funeral is this Thursday the 22nd

“Wittman” Seven rounds for time of:1.5 pood Kettlebell swing, 15 reps95 pound Power clean, 15 reps15 Box jumps, 24″ box U.S. Army Sergeant Jeremiah Wittman,

WOD:FOAM ROLL STRETCH MOBILITY Post thoughts and issues to comments…. …..

Burpee challenge day:3 MAX EFFORTDeadlift 5,5,5 (40,50,60%) THERE IS NO PLUS ROUND!!!! WOD 5 rounds of5 burpees10 walking lunges with a 55/35lb kettlebell (held at

Burpee challenge day: 2 MAX EFFORT Shoulder press 5,5,5, (40,50,60%) WOD“Eva(ish)” 3 rounds for time of:run 800m30 kettlebell swings 70/5530 pull ups Post loads and

Caption needed for the above photo! Today starts the 100 day burpee challenge!! We will kick it off with 1 burpee in the beginning of

TEAM WOD AT 10AM!! TEAM WOD AT 10AM!! TEAM WOD AT 10AM!! TEAM WOD AT 10AM!! TEAM WOD AT 10AM!! TEAM WOD AT 10AM!!

****ATTENTION!!! THERE WILL BE NO 6pm CLASS TONIGHT!!!!SKILL DEVELOPMENT Gymnastics….. Barb Simon who works the front desk in the morning, lost her 37 year old

For the women that believe in the myth that they will become bulky because of lifting weights…. Barb Simon who works the front desk in

(picture compliments of CrossFit HQ)We complain about the weather here in Illinois, imagine doing your WOD the deck of a ship in the Arctic! MAX

9am crew working hard. When joy is shared with more than one it is doubled. When suffering is shared with more than one it is

******************** I apologize for the change of plans but there will be NO scheduled classes today. Here are a couple of WOD’s you may do

“Filthy Fifty” For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50

MAX EFFORTShoulder press 3,3,3+ WODRow 1000m 3 rounds of 21 kettlebell swings 55/35lb16 push ups (alternating with one hand elevated during the repetition)* *one hand

Marilyn has been doing CrossFit for a little over a year. She is a 63y.o. mother and grandmother and never “worked out” before CrossFit. She

Marilyn has been doing CrossFit for a little over a year. She is a 63y.o. mother and grandmother and never “worked out” before CrossFit. She

MAX EFFORT Squat Clean 3,3,3+ WODFor time: 10,8,6,4,2 of squat cleans 135/95lb50,40,30,20,10 of sit ups

The difference between the two photos, other than the obvious, is the woman in the top photo is/or has taken drugs to get her body

REST DAY.,….. REST DAY……. If you feel the need to do something…5 rounds of:20 grasshoppers20 sit ups… or go for a run.

HOURS TODAY ARE 1pm 2pm and 3pm. WOD3 rounds ofrun 800m 21 kettlebell swings 21 box jumps21 pull ups Post thoughts and the amount of

The gym will be closed on Thursday for Thanksgiving, and will have classes on Friday at the following times: 1pm 2pm and 3pm. MAX EFFORTDeadlift

The gym will be closed on Thursday for Thanksgiving, and will have classes on Friday at the following times: 1pm 2pm and 3pm. MAX EFFORTShoulder

I have posted this before, but it just does not get old. MAX EFFORTBack Squat 5,5,5+ WODThree rounds for time of:30 Kettlebell swings, 1.5 pood25

TEAM WOD 10am!!!!!!!!!!! TEAM WOD 10am!!!!!!!!! TEAM WOD 10am!!!!!!!!!!! TEAM WOD 10am!!!!!!!!!

Those who have walked in hard places immediately have a kinship with others who have walked there also. They do not need to explain; they

MAX EFFORTAs Many Reps As Possible in 10 minutes of:Double Unders WOD21-15-9 rep rounds for time of:Pull ups Sumo Deadlift high pull 70/55lb KettlebellKettlebell Swing

Skill development Dumbbell snatch WOD 3 rounds20 Dumbbell squat snatches 40/25lb (alternating right and left) 20 Wall balls 20/16lb run 400m post times and loads

MAX EFFORTPlank… How long can you hold the plank? We have two birthdays to celebrate!!! Jennifer and Brandon In any order you want complete the

MAX EFFORTBroad jump…. how far can you jump? WOD For time:run 800m21 pull ups21 burpees15 pull ups15 burpees9 pull ups9 burpeesrun 800m

TEAM WOD AT 10am TEAM WOD AT 10am TEAM WOD AT 10am TEAM WOD AT 10am

THANK A VETERAN. MAX EFFORT:Olympic total snatch 1 rep max Clean and Jerk 1 rep max Take the total of both 1 rep maxes for

Today we will not be touching any weights or stopwatches. We will be doing maintenance on the most important machine in our gym. That machine

I would like to say AWESOME job so far this week in the 1 rep max’s! So far many people have put up some personal

MAX EFFORT Shoulder press 1 rep max WOD 5 rounds for time of9 Kettlebell swings 70/55lb9 box jumps 24/18 Post loads and times to comments….

One of these kids is not like the others…. MAX EFFORTBack Squat 1 rep max…. WODFor time: row 500m 50 burpeesrun 400m

REST DAY……… REST DAY……………….

MAX EFFORTSquat Clean 5,5,5…40% 50% 60% WOD for time:Run 400m30 squat cleans 95/65*run 400m20 squat cleans 95/65*run 400m10 squat cleans 95/65*PLEASE READ BELOW—-TWICE—!!! * You

MAX EFFORTDeadlift 5,5,5 Light week 40% 50% 60% WOD5 rounds for time of 10 tuck jumps (touch toes at height of jump)15 burpees (bottom of

And athletes cannot win the prize unless they follow the rules.2 Timothy 2:5 The PRIZE in CrossFit is basically completing a goal. Which could be

MAX EFFORTShoulder press 5,5,5 40,50,60% WODThree rounds for time of:95 pound Overhead squat, 15 reps15 Sit ups95 pound Split-jerk, 15 reps15 Knees to elbows95 pound

THERE WILL NOT BE ANY SCHEDULED AFTERNOON CLASSES TODAY…. constantly varied, functional movement at high intensity MAX EFFORTBack Squat 5,5,5, (40% 50% 60%)We are doing

TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am TEAM WOD 10am

MAX EFFORTSquat Clean 5,3,1+ WODRun 400mthen 2 rounds of:21 wall balls21 sumo deadlift high pulls 75/50 then run 400m then 2 rounds of 21 box

“Its not that we cant play because we ‘got old’ its that we ‘got old’ because we stopped playing.” FaceBook quote. Complete as many rounds

In addition to yesterdays post about Levaquin, please go to this website and learn more. (Its not just Levaquin) MAX EFFORTDeadlift 5,3,1+ WOD3 rounds for

If you have a respiratory/sinus infection for any reason and you are prescribed an anti-biotic called Levaquin (levofloxacin generic name) you should really think twice

MAX EFFORTBack Squat 5,3,1+ WODAs many reps/rounds in 16 minutes of:Run 400m2 minutes of as many squats as possible. post totals to comments….

REST DAY REST DAY…..

MAX EFFORTDeadlift 3,3,3+ WODFor time complete the following30-25-20-15-10 rep rounds of:Wall balls 20/16Sumo deadlift High pulls 95/65

Skill DevelopmentEverything Kettlebells WOD 50 sit ups50 get ups 55/35lb kettle-bell50 sit ups50 Russian style swings (HEAVY) Post loads and times to comments….

MAX EFFORT Squat Clean 3,3,3+ WODfor time: run 400m21 power cleans 115/8021 pull upsrun 400m15 power cleans 115/8015 pull upsrun 400m9 power cleans 115/809 pull

What are your limits? MAX EFFORTShoulder Press 3,3,3+ WOD5 rounds of…. 9 burpees9 Kettlebell swings 70/559 Box Jumps 24/18

Compliments of Albany CrossFit MAX EFFORTBack Squat 3,3,3+ WOD“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as

Team WOD AT 10AM Team WOD AT 10AM Team WOD AT 10AM Team WOD AT 10AM

Has anyone seen this CrossFitter? Mark? There are not any push-ups in the WOD today it is safe to come back. MAX EFFORTSquat Clean 5,5,5+

MAX EFFORTDeadlift 5,5,5+ WODFor time: 6,5,4,3,2,1 rep rounds ofDeadlift heavybox jump 30/24″

THERE WILL NOT BE ANY AFTERNOON CLASSES TODAY. THERE WILL ONLY BE A 9, 10 and an 11am class today. MOBILITY MOBILITY WODFor time:Sprint 800m50

Aaron, from a standstill, was able to barley touch the 10′ mark on the wall. MAX EFFORTShoulder press 5,5,5+ WOD3 rounds of 21 push press

Today if any current member can perform either of these exercises as well as the demonstrators you will get 3 Months FREE of CrossFit. MAX

TEAM WOD AT 10AM Bring a friend, family member, or someone you dislike!! TEAM WOD AT 10AM Bring a friend, family member, or someone you

WOD3 rounds for time of:21 Dumbbell squat cleans 45/30lb21 reps of: jump and touch a target on the wall that is an honest 12″ above

SKILL DEVELOPMENT Running mechanics…. WODFor time: Run 400m21 burpeesrun 400m21 burpeesrun 400m21 burpeesrun 400m

Skill Development:Pick a skill to work on, Mobility, Learn the D-bell snatch. Four rounds for time of:30 sit ups100 ft Walking lunge45 pound One arm

SKILL DEVELOPMENTEverything Kettlebells WODFor time:21 Kettlebell swings 70/5521 pull ups800m run 15 Kettlebell swings 70/5515 pull upsrun 800m9 Kettlebell swings 70/559 pull upsrun 800m Post

WOD21-18-15-12-9-6-3 rep rounds with a 95/65lb barbell do the following exercises:DeadliftHang power cleanFront squat Push press or jerk ALSO THIS SATURDAY WE WILL HAVE A

WHAT IS YOUR EXCUSE??? SKILL DEVELOPMENTSnatch….. WOD 21-15-9Power Snatch 95/65box jump 24/18 post thoughts loads and times to comments…..

Melanie Roach Her Story: MAX EFFORT Squat Clean 1 rep max. WODAMRAP (as many rounds as possible) in 10 minutes of10 wall balls10 kettlebell swings10

Melanie Roach Her Story: MAX EFFORT Squat Clean 1 rep max. WODAMRAP (as many rounds as possible) in 10 minutes of10 wall balls10 kettlebell swings10

MAX EFFORTDeadlift 1 rep max WODFor time complete the followingRow 1000m run 800m