Monday, May 31, 2010

Crossfit Workout - Tuesday 06/01/10

50 burpees for time
Perform 3 med ball cleans after every burpee 20lb/14lb ball

Warmup for the entire month of June: Trainer's choice
Cool down for the entire month of June: 1.2 mile run
(north on Cordova to Detroit and back south on Larchmont on odd days, north on Larchmont to Detroit and back south on Cordova on even days)

Crossfit workout - Monday 05/31/10


Thursday, May 27, 2010

Crossfit Workout - Friday 05/28/10

500M run
50 kb swings
500M row

3 rounds for time

Wednesday, May 26, 2010

Crossfit Workout - Thursday 05/27/10

Tabata Fight Gone Bad

Tabata intervals of the five exercises from Fight Gone Bad. 20 seconds on and 10 seconds of rest for eight rounds of the following

wall ball shot - 20lb
summo deadlift high pull - 75lb
box jump - 20"
push press - 75lb
row (for total calories)

Complete all eight rounds of wall balls before moving on to the eight rounds of SDHPs, and so on until you have completed eight rounds of all five exercises.  Post total reps to the white-board or Comments.

This sucks so bad you won't believe it. Get some!

Kate "Killer" Rawlings workout

back squats 12-12-12-12-12, reach 12 rep max in round 5
deadlift 5-5-5-5-5 do not exceed weight that produces any rounding of the upper back

perform 12 reps of back squats followed by 5 reps of deadlifts then rest for 2-3 minutes, repeat for 5 rounds

Cool down WOD: 5 rounds for time

200M run
15 mountain climbers
15 situps
15 pushups

Tuesday, May 25, 2010

Crossfit Workout - Wednesday 05/26/10

Front squat 5-5-5-5-5-15
Increase weight each set to reach your 5 rep max. reduce the weight 25% and complete the final set of 15 reps

Perform a max rep set of ring dips immediately following each set of front squats followed by 2-3 minute rest/recovery.

Post loads and number of ring dips per set to the white-board or Comments


Kate "Killer" Rawlings and "friends" Games Training WOD

500M run
20 burpees
50 box jumps
500M run
20 burpees
50 squats
500M run
20 burpees
50 kb swings
500M run
20 burpees
50 pushups

For time.


Monday, May 24, 2010

CrossFit Workout - Tuesday 05/25/10

Down ladder of pullups plus 200M runs, for time

20-18-16-14-12-10-8-6-4-2 reps of pullups
run a 200m sprint after each set of pullups.

Post time to the white-board or Comments


Troy's hands took a beating from this one!

Kate "Killer" Rawlings workout:
9 snatch balance - 65lb
18 chest to bar pullups
4 rounds, for time

Cool down: death by muscle-ups

Perform one muscle-up and rest for the remainder of the minute. Perform two muscle-ups and rest for the remainder of the second minute.  Increase one rep each minute and continue until you are no longer able to complete the required number of reps in one minute.

Sunday, May 23, 2010

CrossFit Workout - Monday 05/24/10

Staci calls this one "Monday Moaning"

500m run or 650M row
15 burpees
35 box jumps - 24"M/20"W

500m run or 650M row
15 burpees
35 squats

500m run or 650M row
15 burpees
35 kb swings - 55lbM/45lbW

500m run or 650M row
15 burpees
35 pushups

The 6:30am and 7:30am Executive Fitness Program Groups, do the above workout but with 5 burpees per round instead of 15, or do 15 each round at your own risk!

For time.  Post results to white-board or Comments


Crossfit Workout - Saturday 05/22/10

Fifty Filthy

aka. the backwards Filthy Fifty
50 double unders
50 burpees
50 wall ball shots
50 back extensions
50 push press
50 knees to elbows
50 walking lunges
50 kb swings
50 jumping pullups
50 box jumps
for time.


Thursday, May 20, 2010

CrossFit Workout - Friday 05/21/10

Final day of "13 minute workout" week

5 burpees
15 kb swings - 55lb

max rounds in 13 minutes.  Post results to white-board or Comments.


Wednesday, May 19, 2010

Crossfit Workout - Thursday 05/20/10

13 minute workout week continues

4 minutes - air squats
2 minutes - walking lunges (R&L=1 rep)
1 minute - air squats
2 minutes - walking lunges (R&L=1 rep)
4 minutes - air squats

Post total combined reps to white-board or Comments.


Tuesday, May 18, 2010

Crossfit Workout - Wednesday 05/19/10

power clean 3-3-3-3-3-3
max rep pushups after each set of PCs

Increase weight each set to reach your 3 rep max in round 5, repeat same weight in round 6. Perform as many pushups as you are able immediately following each set of power cleans then rest 2 minutes.

Beginner WOD = if you have not done heavy power cleans ever before
15 med ball cleans
15 pushups
7 rounds for time


Monday, May 17, 2010

Crossfit Workout - Tuesday 05/18/10

13 minute workout week

maximun reps in 13 minutes of

pullups & wall ball situps

Perform and equal number of reps of each exercise per set continuing for 13 minutes total. You decide how many reps each round, but you must do an equal amount of pullups and wb situps.  Example, if you perform 20 pullups to start off, you perform 20 situps before you do any more pullups. It's okay to do more or fewer pullups the 2nd round, you just need to perform the same number of wb situps after.  Your score for the workout is the combined total reps of both exercises completed in 13 minutes. Example, if in you final round you perform 20 pullups and only get 7 wb situps before the time runs out, you only count 7 of the pullups and the 7 wb situps. Play it smart near the end to maximize your score.

Wall ball situps, perform an abmat situp as close to the wall as possible while holding a dynamax ball on your chest, tossing the ball to a five foot target on the wall as you come up off the floor, catch and repeat.

Post score to the white-board or to Comments


Sunday, May 16, 2010

Crossfit Workout - Monday 05/17/10

"Birthday WOD" for Chris P.

Filthy Fifty +

50 Box jump, 24 inch box
50 Jumping pull-ups (no negatives)
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Finish with 39 shoot-throughs in honor of Chris P.'s Birthday, and curse him during the final few reps!


Crossfit Workout - Saturday 05/15/10

400M repeats, 4 rounds

3 tire flips
400M sprint, for time
15 hanging knees to elbows
rest 2 minutes

Repeat for a total of 4 rounds.  Post fastest 400M time to white-board or Comments


Kate Rawlings was going to help someone move and we did not want her risking injury - so Staci wrote her a note excusing her from heavy lifting and pinned it to her shirt.  We hope it worked!

Thursday, May 13, 2010

CrossFit Workout - Friday 05/14/10

maximum rounds in 20 minutes of...

10 ring dips
15 1x bodyweight deadlift
20 double unders (sub 60 singles & 20 box jumps)

Post #of rounds and load to white-board or Comments

For the deadlifts use weight equal to your bodyweight or 1/2 your 1 rep max, which ever is less


Kate "Killer" Rawlings Games Training

5 rounds for time of...
10 ring dips

15 1x bodyweight deadlift
20 CONSECUTIVE double unders

For the deadlifts use weight equal to your bodyweight or 1/2 your 1 rep max, which ever is GREATER

Double unders must be consecutive.  If you miss before rep 20 start over.  Scaled for training partners, you must get at least two consecutive to count the reps.

Wednesday, May 12, 2010

CrossFit Workout - Thursday 05/13/10

dead hand pullups - down ladder 10-1
mountain climbers - down ladder 5x pullups

** dead hang pullups, if you must kip you need to pause at the bottom of each rep.  no swinging into the next kipping pullup

Post time to white-board or Comments

Round 1:  10 pullups & 50 mountain climbers
Round 2:  9 pullups & 45 mountain climbers
Round 3:  8 pullups & 40 mountain climbers
Round 4:  7 pullups & 35 mountain climbers
Round 5:  6 pullups & 30 mountain climbers
Round 6:  5 pullups & 25 mountain climbers
Round 7:  4 pullups & 20 mountain climbers
Round 8:  3 pullups & 15 mountain climbers
Round 9:  2 pullups & 10 mountain climbers
Round 10: 1 pullup & 5 mountain climbers

Kate Rawlings Crossfit Games Training WOD:

20 seconds - 45lb snatch balance
40 seconds rest

for 15 minutes. Record # of reps per round

SCALE DOWN: for her training partners- sub 45lb pressing snatch balance


Tuesday, May 11, 2010

CrossFit Workout - Wednesday 05/12/10

DB or KB shoulder press 5-5-5-5-5-15
150M row - max effort after each set of 5 presses

Increase weight of the bells each set to reach your 5 rep max. For the 6th set, reduce the weight by approximately 20% and perform 15 reps. Post loads and your fastest 150m row time to the white-board or to Comments.


Jessie's new buddy "Gunner"

CrossFit Workout - Tuesday 05/11/10

5 rounds for time of

500M row or run
50 squats


Monday, May 10, 2010

Crossfit Workout - Monday 05/10/10


500M row
50 pushups

4 rounds, for time


Friday, May 7, 2010

Crossfit Workout - Friday 05/07/10

Turkish get-up Right and Left side, 3-3-3-3-3
Somersault 3-3-3-3-3

Increase weight each set for the TGUs, doing three reps holding the weight in the right hand then three reps with thte left hand. Use a DB, KB or barbell. Perform 3 somersaults or forward shoulder rolls after each set of TGUs on

Post load to Comments

Google Turkish Get-ups if you need assistance with the move.  There are plenty of good videos out there, especially by Jeff Martone.

Wednesday, May 5, 2010

CrossFit Workout - Thursday 05/06/10

Happy Cinco de Mayo hangover day! Or some of you may call it "recovery" day.

Skill/practice day

Perform 10 minutes of plank holds  and perform 20 4-count flutter kicks each time you need to rest before completing a total of 10 minutes of plank holds.  Record the number of attempts it takes you to get a total of 10 minutes.  Yes, you read that correctly.  If you don't get it, here it is in story format.

If you are able to complete the entire 10 minutes with one continuous plank hold, you don't have to do any flutter kicks.  If you hold your first plank for 5 minutes, do 20 4-count flutter kicks and then hold another 5 minutes of plank, you are done.  Your score is 2.  Meaning 2 attempts to get to 10 minutes total plank hold. If you can only hold the plank for 30 seconds at a time, you'll be doing lots of flutter kicks and your score would be 20. Obviously the lower your score the better.

There is a 35 minute time limit to this workout.  If you have not completed a total of 10 minutes of plank holds  by the end of 35 minutes, stop and do the cool down run. I'll be expecting an email from you soon after telling me how much I suck!

Plank hold - on forearms with straight or hollow body- no sagging or piked hips.

Warmup: 100 box jumps
Cool down: run, 1, 2 or 3 miles for time


Tuesday, May 4, 2010

Crossfit Workout - Wednesday 05/05/10

Happy Cinco de Mayo, lots of cincos today

practice 5 rounds of
95lb power clean and jerk - 5 reps
ring dips - 5 reps

repeat this combo for a total of 10 rounds of each exercise (sorry, had to stick with the cinco thing)

There is no time component for this workout. Strive to improve and perfect form on both exercises. Your trainer will adjust your barbell weight and modify your ring dips to ensure that you are practicing with correct form.

Power clean - powerful leg and hip drive, speed through the middle and NO curling of the barbell
Jerk - full hip extension before dropping under the bar, stand up completely before lowering the barbell
Ring dip - full depth, no kipping, hips drop at the same rate as shoulders, no forward lean.

This is Skill Week, pay no attention to the clock. We don't care how fast you complete this workout, we only care how well you perform the movements. Cheers!

Monday, May 3, 2010

Crossfit Workout - Tuesday 05/04/10

Skill Week continues, work on perfecting form and forget about racing against the clock

squat stretch with 3 second hold at bottom - 5 reps
10 air squats to full depth, with slight pause at the bottom of each rep

20 rounds, 30 minutes max, rest as needed

must break parallel on all squat reps

Warmup: trainer's choice, 6-8 minutes max
Cool down: run 1.0, 1.2, 2.0 or 3.0 miles, for time


Sunday, May 2, 2010

CrossFit Workout - Monday 05/03/10

Skill Week returns to CF Cleveland.  Workouts are not 'for time' this week.  Work to improve your form and technique.

5 continuous 'Shoot-Throughs"
handstand hold - 15 count

Repeat for a total of 20 minutes, rest as needed

Perform 5 continuous shoot throughs on paralletes followed by a handstand hold for approximately 15 seconds.  Count the time yourself, one alligator, two alligator... to 15.  That's the "15 count".

Warmup: Trainer's choice
Cool down: Run Forrest, run. See board for routes.

See our shoot through video here.

Crossfit Workout - Saturday 05/01/10

for time...

70 burpees
60 situps
50 kb swings - 55lb
40 pullups
30 handstand pushups

Post time to Comments


Saturday's Basic Intro Class