Wednesday, March 31, 2010

CrossFit Workout - Thursday 04/01/10

5 rounds, for time...

1 mile run, 50 kb swing, 50 ball slam

Warmup: 5 rounds CF Cleveland Gymnastic Warmup
Cool down: 100 burpee pullups, for time

Post results to Comments

Use 50% of your bodyweight for kettle bell swings and the new 40 pound slam balls for the 50 ball slams.
If you happened to forget today is April Fools Day, "I got Ya!" See below for the real workout.

The real workout: For time...

200M run, 21kb swings, 21 ball slams
500M run, 15 kb swings, 15 ball slams
750M run, 9 kb swings, 9 ball slams
500M run, 15 kb swings, 15 ball slams
200M run, 21 kb swings, 21 ball slams

Warmup and cool down: trainer's choice

Kate Rawlings - Crossfit Games Workout

150 burpee pullups, for time

RESULTS:  Kate Rawlings - 18:09, 150 burpee pullups

Justin Treptow, visiting this week from Florida.

Tuesday, March 30, 2010

CrossFit Workout - Wednesday 03/31/10

6 rounds

12 reps - back squat @ 60% of 1 rep max
max reps - ring dips
rest 2 minutes

There is no time component to this workout.  Use the clock only to time your rest between sets. Maintain perfect form while reaching full depth on each rep, both squats and ring dips. You may pause briefly on the rings, the set ends when you drop from support.

Record load and number of ring dips completed per round to Comments.

Warm-up: CF Cleveland Gymnastic warmup - 2 rounds
Cool down: 100 ball slams for time

Afternoon warmup: 1 mile run
Afternoon cool down: 1 mile run


Monday, March 29, 2010

CrossFit Workout - Tuesday 03/30/10

For max reps...

8 minutes - max pullups
6 minutes - max pushups
4 minutes - max squats
2 minutes - max burpees

Post # of reps per exercise, to Comments

Warmup: 1500M row or run & 75 wall balls, partition any way you choose
Cool down: trainer's choice

We don't mind that we don't have the largest CrossFit gym in the area, but we do have the busiest by far.


Sunday, March 28, 2010

CrossFit Workout - Monday 03/29/10

The Dirty Dozen

12 pushups
12 squats
12 sprint strokes on the C2 rower

12 rounds for time, Post time to Comments

This is a partner workout. Partner B rests while the Partner A does the 12/12/12 reps. Once Partner A finishes the 12th stroke on the rower Partner B starts the pushups. Partner A rests while Partner B finishes the 12/12/12, that ends round one. Time is called when Partner B finishes the 12th round. If you don't have a partner, you rest for any period you choose. It's recommended to rest as long as you worked during the previous round.

If you prefer to run outside instead, substitute the row for a 40 yard sprint each round. This wod is awesome done barefoot on a sandy beach.


Saturday, March 27, 2010

CrossFit Hero Workout - Saturday 03/27/10

dedicated to Army Sgt 1st class Daniel Crabtree who was killed in Iraq on June 8th, 2006.

50 pullups
400 meter run
21 thrusters - 95lb
800 meter run
21 thrusters - 95lb
50 pullups

For time.

We run 500m and 750m distances due to our neighborhood routes. There's an extra 150 meters in there, but who's counting.


A few pics from our 11:00am Basic Intro Class - huge crowd of 16 people today!

Thursday, March 25, 2010

CrossFit Hero Workout - Friday 03/26/10

DT, in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one year old son T.J.

5 rounds

155lb deadlift, 12 reps
155lb hang power clean, 9 reps
155lb push jerk, 6 reps

Scale weight as needed but use the same weighted bar for the entire workout. Post time and load to Comments.

Warmup: CFC Gymnastic Warmup - 2 rounds
Cool down: Trainer's choice


Wednesday, March 24, 2010

CrossFit Hero Workout - Thursday 03/25/10

Murph, in honor of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan June 28th, 2005.

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

For time. Partition the pull-ups, pushups and squats as needed.  If you've got a 20lb vest, wear it.  If it's cold or raining, suck it up buttercup.

Warmup & cool down, trainer's choice.

FYI, it's was almost 50 degree earlier in the day, down to 35 and pouring rain at 3:00pm for my wod, then down to 32 and snow for the rest of the crew. Murph would be proud that we all stuck it out.

Kate "Killer" Rawlings Games Training WOD

Back Squat, 3-3-3-3-3-3
Warmup: her choice
Cool down: 2250M run, that's three of our 750M laps, wearing a 20lb vest. "Drac", she calls it! Have a nice day.

Tuesday, March 23, 2010

CrossFit Workout - Wednesday 03/24/10

Deadlift - 15 reps (50% of your 1 rep max)
Row - 30 seconds maximum effort - for max calories
1 minute rest

7 rounds, post Load and cals per round to Comments

Warmup & Cool down: trainer's choice


Kate "Killer" Rawlings Workout

9-15-21 reps,
deadlift (50% of 1 rep max)
row - calories
rest 3 minutes
21-15-9 reps,
overhead squat (50% of 1 rep max)
row - calories

Warmup: 5 burpees, 10 ball slams, 15 pullups, x 4
Cool down: Tabata shoot throughs, 10 rounds

I know, I suck.

Monday, March 22, 2010

CrossFit Hero Workout - Tuesday 03/23/10


3 rounds, for time

800M run or 1000M row
50 back extensions
50 situps

Use GHD if available, or do superman stretches on the mat ( 1 second hold per rep)
GHD situps for advanced levels, abmat situps for all others

Post time to Comments

Warmup:  10 med ball cleans & 10 ball slams, 5 rounds
Cool down: max rep shoot-throughs in 2 minutes


Killer Rawlings - Crossfit Games Training Workout
(from CF Football)

Complete 5 rounds for time:
7 Deadlifts 185 lbs
21 Double Unders

Warmup: CF Gymnastic warmup x 2
Cool down: 3 rope pullups & 30 second L-sit x 5
#bill sucks

Sunday, March 21, 2010

CrossFit Workout - Monday 03/22/10

We'll be doing CrossFit Hero WODs a few days this week, but we're starting off with this...We might just call this "Bucky" or maybe "Wicked Hot"

400 reps, for time

box jumps, pushups, squats

Perform them in any combination of sets and reps, just get 400 total reps done as fast as you can.

It's not 400 of each exercise, it's 400 reps total, any combination and order you choose. Fast!  You can do 100 pushups, 125 box jumps and 175 squats, or 200 box jumps and 200 pushups, or do 10 reps of each until you hit 400, or you can do all 400 squats if you want, I don't care. Just get to 400 any way you can.

Warmup: CF Cleveland Gymnastic Warmup - 3 rounds
Cool Down: Trainer's choice


Saturday, March 20, 2010

CrossFit Workout - Saturday 03/20/10

Last day of 'Girls Week" at CF Cleveland

Your choice, Barbara or Eva


See more pictures on our CrossFit Cleveland Facebook Fan Page

 Mike and Pete, the two top times today doing Eva

Omar said that in November he couldn't do one pullup, today he did 150! His hands are paying for it though.

The 11:00am CrossFit Basic Intro Workout group

Results from the Executive Fitness Program groups doing Tabata intervals yesterday and this morning

Thursday, March 18, 2010

CrossFit Workout - Friday 03/19/10

Day 5 doing the Girls, one of our very own


7 reps each, 7 rounds, for time

115lb split jerk, take first rep off the floor

Post time to Comments

Warmup & cool down, Trainer's Choice


Kate "Killer" Rawlings Crossfit Games Training

wearing a weighted vest, every minute on the minute

max reps in 15 seconds, pullups then rest for the remainder of the minute
max reps in 25 seconds, burpees then rest for the remainder of the minute

for a total of 8 rounds, 16 minutes total.

Record max reps of each exercise per round.


Wednesday, March 17, 2010

CrossFit Workout - Thursday 03/18/10


21-15-9 reps of
95lb thruster

warmup & cool down: Trainer's choice

Post Time to Comments


Mike dropping off the bar as he finishes his first Fran workout.

Tuesday, March 16, 2010

CrossFit Workout - Wednesday 03/17/10

Girls Week - Today we're doing one of our own.


4 rounds for time

500M row
50 pushups

Warmup: 2 rounds of the CrossFit Warmup - 12 reps
Cool Down: L-sit or L-hang, 2 minutes total hold


Monday, March 15, 2010

CrossFit Workout - Tuesday 03/16/10

We're doing two girls today.

Grace - 30 reps clean and jerk, for time - 135lb men, 95lb women
scale weight as needed

rest five to ten minutes then

Karen - 150 wall balls, for time - 20lb men, 14lb women

Warmup- 500M row, 30 squats  & 30 pushups, 3 rounds
Cool down: 100 situps for time

Kate "Killer" Rawlings Workout - Games Training

Grace and Karen, just like the rest of us

Warmup- 500M row, 30 squats  & 30 pushups, 3 rounds
Cool down: 5 muscle-ups and 50 double unders, 3 rounds

Top 3, here she comes! Poor, poor Russ (her new training partner)


Sunday, March 14, 2010

Crossfit Workout - Monday 03/15/10

This is the "CrossFit Girls" week at CF Cleveland. They get a little nastier each day with the queen of all queens on Saturday!


1000M row
50 reps - thruster - 45lb men/30lb women
30 reps - pullup

Post time to Comments

Warmup and Cool down: trainer's choice

Kate "Killer" Rawlings Workout - Games Training

Every minute, on the minute for 15 minutes
three (3) 105lb clean and jerk and one (1) 185lb deadlift
with max reps of deadlift in the final minute.

CrossFit Workout - Saturday 03/13/10

We will be posting Saturday's workouts online from now on, not the night before though, only after the fact.

10 burpees
20 box jumps
30 pushups
40 squats
50 lunges

5 rounds, for time. Compliments of


Thursday, March 11, 2010

Crossfit Workout - Friday 03/12/10

wall ball - 15 reps
mountain climber - 30 reps (right and left =1)
3 rounds and rest one minute

wall ball - 15 reps
mountain climber - 30 reps (right and left =1)
3 rounds and rest one minute

wall ball - 15 reps
mountain climber - 30 reps (right and left =1)
3 rounds, post total time to Comments

That is a total of 9 rounds, with a one minute rest after round 3 and round 6

Warmup & Cool down: Trainer's choice

Next week, we do a different girl every day, and each day it's a nastier bitch!


Wednesday, March 10, 2010

CrossFit Workout - Thursday 03/11/10

For Time...

row - 800M
summo deadlift high pull - 40 reps
pushup - 40 reps

row - 600M
summo deadlift high pull - 30 reps
pushup - 30 reps

row - 400M
summo deadlift high pull - 20 reps
pushup - 20 reps

row - 200M
summo deadlift high pull - 10 reps
pushup - 10 reps

SDHP weight - 75lb men/45lb women

Post time to Comments

warmup:  CrossFit warmup - 12 reps x 2 rounds
cooldown: 3 minute plank hold, Affiliate Cup Team = 6 minutes
record # of sets to complete full 3/6 minutes


Tuesday, March 9, 2010

Crossfit Workout - Wednesday 03/10/10

Heavy Thruster Day


Work up to find your 3 rep max weight.  Post all loads to Comments

Warmup: 2 rounds, 500M row or run & 21 DB thrusters 25lb pair men, 15lb pair women
Cool down: Trainer's choice

Monday, March 8, 2010

CrossFit Workout - Tuesday 03/09/10


3 rounds, for time

400M run
21 KB swing - 55lb
12 pullups


4 rounds for time

500M row
21 KB swing - 55lb
12 pullups

Post time to Comments

Warmup:  1 round of CrossFit Cleveland warmup (15 reps each)  + 50 ball slams
Cool down: Trainer's choice


CrossFit Workout - Monday 03/08/10

15 rounds

max reps - pullups - 30 seconds
max reps - squats - 30 seconds

Thursday, March 4, 2010

Crossfit Skill & Skill Work - Friday 3/05/10

We turn off the clock this week (except for the cool downs) and work on improving form and technique on a handfull of exercises.

Today's skill work: summo deadlift high pulls

10 reps and rest 2 minutes - 7 rounds

75-95lb men, 45-65lb women. Work to correct any core to extremity violations. The major fault is pulling too early with the arms.  Drive the weight upward with a powerful leg and hip extension, followed by an upward shoulder shrug and then and only then flex the elbows and pull the bar or kettlebell up under your chin. Quickly lower the bar while maintaining a neutral back, rinse and repeat.

Cool down: Turn the clock back on and do 300M row and 15 wall balls, 4 rounds for time. Cheers!

Warmup: CrossFit Warmup - 2 rounds, 12 reps each movement

Wednesday, March 3, 2010

Crossfit Skill Work - Thursday 3/04/10

We turn off the clock this week (except for the cool downs) and work on improving form and technique on a handfull of exercises.

front squats, 15 reps x 7
2-3 minutes rest between rounds

95lb men, 65lb women, scale weight down if needed

Work on perfect form for each rep, weight on heels throughout the entire movement, bar resting on the front of the delts with elbows out front and up high. Controlled decent and a powerful drive from the bottom up to full hip extension.

Warmup: 1 round of the CF Cleveland warmup plus 100 box jumps
Cool down: 100 mountain climbers, non-stop, for time...left and right equals one rep

Tuesday, March 2, 2010

Crossfit Skill & Skill Work - Wednesday 3/03/10

We turn off the clock this week (except for the cool downs) and work on improving form and technique on a handfull of exercises.

handstand pushups on paralletes, 5 reps with two spotters, rest 3 minutes, 5 to 7 rounds

Your head should break the plane of the parallete for each rep, spotters use as much assistance as needed for athlete to complete a full range of motion for all five reps. Advanced athletes should touch the top of their heads to the floor during each rep. Maintain a hollow body throughout the movement and keep your cervical spine aligned with your thoracic spine...that means don't arch your back and keep your back and neck in line -  do not look down at the floor!

Cool down: 100 situps, for time

Monday, March 1, 2010

Crossfit Skill Work - Tuesday 3/02/10

We turn off the clock this week (except for the cool downs) and work on improving form and technique on a handfull of exercises.

Concept 2 Rowing sprints - 100 meters, record fastest 500M pace achieved per sprint

Perform 1st 100m sprint without using any arm pull what so ever, only leg/hip extension and back pull followed by a 2nd 100m sprint using everything you have.
This equals one round. Rest for about one minute each round.

Repeat for a total of 10 rounds = 100M sprint with no arm pull + 100M all out row sprint

Record the lowest 500M pace attained per 'all out' sprint

The primary focus is on using the large muscle groups as much as possible, and maintaining a strict core-to-extremity movement pattern throughout the pull.  If you don't know what that means now, you will by the time you are finished with this WOD.

Warmup: CF Cleveland Warmup x 2 rounds
Cool down: 100 ball slams, for time. Keep your own time and record on the White Board.