Tuesday, May 29, 2007


Run for 25 minutes., drop every five minutes for 30 seconds of pushups followed by 30 seconds of squats.

Record total distance.


200 pushups
200 squats
200 dips

For time, post to Comments

Split up sets in any order to complete all reps.


Rest Day.

We have switched to a new format, 3 days on, 1 day rest, 2 days on, 1 day rest, rinse and repeat. That translates to:

Monday rest day
Tuesday workout
Wednesday workout
Thursday workout
Friday rest day
Saturday workout
Sunday workout

Sunday, May 27, 2007


30 Second Handstand Hold
30 Second L-Sit or L-Hang
30 Squats

5 rounds, for time

Use multiple attempts if necessary to get a total of 30 seconds during each round.

Post time to Comments.


FGB 3 rounds of

Wallball Shots
DB Swings
Box Jumps
Push Press
Body Rows

With the clock running, do 1 minute of each exercise, switching to the next with no rest. 1 Minute rest after completing all five exercises. That is one round. Record total number of reps for all three rounds.

Post score to comments.

Wednesday, May 23, 2007


Run for 21 minutes and record distance. Post to Comments.

We'll do this again in 30 days and compare distances. You will see if doing all of these random functional exercises helps your running.

Monday, May 21, 2007


21-15-9 reps of

185lb Deadlift
135lb push press
box jumps - 24"

Post time to Comments

Scale down

135lb Deadlift
95lb push press
box jumps - 20"

Saturday, May 19, 2007


Hooverball games at Lakewood Park, noon


Join us at our Outdoor Workout 10:00am, Cleveland Metroparks

or take a Rest Day

Thursday, May 17, 2007


The Killer 50's

50 Jumping Jacks
50 Jab + Reverse Punch - left side
50 Jab + Reverse Punch - right side
50 pushups
50 squats
50 front kick - right leg
50 front kick - left leg
50 dips
50 jumping pullups
50 box jumps

Complete all 50 of each exercise before moving on to the next. Break sets and rest as needed.

Post time to Comments.

Wednesday, May 16, 2007


3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to Comments

Tuesday, May 15, 2007


Burgener Warmup

Jumping pullups - 21 reps
Pushups - 21 reps
1/4 mile run
100 step Farmer's walk with 25lb dumbbells

Jumping pullups - 15 reps
Pushups - 15 reps
1/4 mile run
75 step Farmer's walk with 25lb dumbbells

Jumping pullups - 9 reps
Pushups - 9 reps
1/4 mile run
50 step Farmer's walk with 25lb dumbbells

For Time -


Rest Day

Monday, May 14, 2007


Warmup for 5 minutes, alternating 10 reps of each the following:

box/bench steps ups

After warmup:

1 mile run. Start out running and after 60 seconds break into a full sprint for 10 seconds. Then drop back to a jog pace for 60 seconds and break into a full sprint for 10 seconds. Repeat until you've covered one mile.

Scale overall distance to your fitness level.


Do as many rounds of this circuit in 20 minutes.

5 pullups
10 pushups
15 squats

Post rounds to Comments


21-15-9 reps of
thrusters and pushups

1/4 mile run

21-15-9 reps of
pullups and situps

1/4 mile run.

For time.


Rest Day.

Wednesday, May 9, 2007


Complete as many rounds in twenty minutes as you can of:

65 pound barbell Thruster, 15 reps
21 Jumping pull-ups

Post rounds completed to Comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

Tuesday, May 8, 2007


800 Meter Run (1/2 mile)

200 Situps
150 Squats
100 Pushups
50 Pullups

800 Meter Run

For Time. Post time to Comments

Split each exercise into any number of reps/sets in order for you to finish in record time. You do not need to complete all 200 situps before moving to the squats. For example, you can do 30 situps, then move on to do 50 squats, 10 pushups and 5 pullups, then repeat in any combination until you are done. Any combination in any order as long as you complete the totals listed for each exercise.

Finish with another 800 Meter run.


Warmup - Jump rope for 3 minutes

Do one minute of each exercise followed by two minutes rest. Five rounds. Record the number of reps for each exercise and total all five rounds, post total score to Comments

185lb deadlift
Elevated pushup (feet up above hands on waist-height platform)

225lb deadlift
Handstand pushup

135lb deadlift

Monday, May 7, 2007


40 Overhead Squat w/bar
10 Box Step-ups with dumbells
1 minute handstand hold

30 Overhead Squat w/bar
20 Box Step-ups with dumbells
1 minute handstand hold

20 Overhead Squat w/bar
30 Box Step-ups with dumbells
1 minute handstand hold

10 Overhead Squat w/bar
40 Box Step-ups with dumbells
1 minute handstand hold

See Comments for tips and details

For Time, post time to the Comments

Scale down - eliminate the 40s

30 Overhead Squat w/bar
10 Box Step-ups with dumbells
1 minute handstand hold

20 Overhead Squat w/bar
20 Box Step-ups with dumbells
1 minute handstand hold

10 Overhead Squat w/bar
30 Box Step-ups with dumbells
1 minute handstand hold

Wednesday, May 2, 2007


Rest Day - Check out Hooverball

Take a few minutes to read about Hooverball. Basically, it's volleyball played with a 4 or 6 pound medicine ball. I hear it's a killer workout. It's a perfect CrossFit activity!

Here's one link http://www.hooverassociation.org/hooverball.html

Do a google search, you'll find plenty of additional info.

We have a handful of us ready to try it out. We'll post the time and date next week.

Hoover-ball was played by teams of 2-4 players with a six-pound medicine ball over a net eight feet high on a court similar to one used for tennis. The game was scored exactly like tennis, and played in similar fashion. The server throws the ball. The opponent must catch it on the fly and immediately return it, attempting to put it where it cannot be reached and returned. The side that misses the ball or throws it out of bounds loses the point.

"It is a distinctly strenuous affair, best understood as exactly like tennis except that the net is eight feet high, there are no rackets and the ball is a hefty medicine ball weighing six pounds." The New York Times

Join us, what's the worst that can happen. I'm sure we will go to Nuevo Acapulco for Margaritas after this one!!!

Tuesday, May 1, 2007


Hola from Miami

Warm up: Shadow boxing - three 2 minute rounds, 30 seconds rest between rounds, add kicks and knee strikes in 3rd round

12 rounds of

10 pushups
40 yard sprint
1 minute rest

Before you start the warmup, step off 40 yards and place some sort of marker at each end point.

Start at one end of the 40 yard stretch you marked off. Drop and do 10 strict pushups, chest to deck, full range, then immediately bolt into a full, all out sprint for 40 yards. Rest/recover for one full minute. Drop and do 10 more strict pusups and sprint 40 yards back to the first marker and rest for a full minute. Repeat. 12 rounds total.

Sprint as fast as you can, don't just jog fast. Hard forward push off the landing foot, high knees, pumping arms, running like you are fleeing for your life. It's only 40 yards - give it everything you have!

Tell us how you liked this one, post to Comments.