Thursday, December 29, 2011

CrossFit Workout - Friday 12/30/11

2100 meters - Concept2 rower
70 reps - box jumps
35 reps - lower from inverted hang on the rings

Perform in any split of reps/Cals and sets.  Suggested is 7 rounds of 300M, 10 and 5.

Warmup: jumping jacks, horizontal ring rows & squats, 15 reps x 4 rounds
Cool down:  Trainer's choice

Wednesday, December 28, 2011

CrossFit Workout - Thursday 12/29/11

Take as much time as you need to find your 3 rep max overhead squat while maintaining perfect/strict form for all reps.  Take the bar from the floor to begin each set.

Begin with light bar and increase weight each set until you reach your max weight.  You may only increase weight when you can perform all 3 reps to a depth at least slightly below parallel while keeping your heels firmly on the floor and your knees in a direct vertical line above your ankles.  Your trainer will give you the "go" / "no go" on increasing the weight for your next set.

If you are unable to perform overhead squats properly with a weighted bar, scale back to a pvc pipe and perform 10 sets of 10 reps alternating with 10 sets of 10 reps of hand release pushups.

Warmup: 75 jumping jacks, 75 squats & 75 situps, any combination
Cool down: 2 minutes of farmer's carry/hold in place - using heavy DBs, KBs or bumper plates

Tuesday, December 27, 2011

CrossFit Workout - Wednesday 12/28/11

max rounds in 20 minutes of...

SDHP - 20 reps - 55lbKB-M/36lb KB-W
pushup - 15 rep (hand release)
toes to bar - 10 reps (scale to KTEs)

Warmup: 1500 meter row & 60 squats
Cool down:  500M & 250M rows for time


Monday, December 26, 2011

CrossFit Workout - Tuesday - 12/27/11

For time.....

row - 800 meters
situp - 80 reps
squat - 80 reps

row - 600 meters
situp - 60 reps
squat - 60 reps

row - 400 meters
situp - 40 reps
squat - 40 reps

row - 200 meters
situp - 20 reps
squat - 20 reps

Warmup: jumping jacks(4-C), pushups & KB SDHP - 15 reps x 4 rounds
Cool down:  3 min max reps - choice (on board from Saturday)


Saturday, December 24, 2011

CrossFit Workout - Saturday 12/24/11

Merry Christmas! We'll see everyone back on Tuesday 12/27/11 starting at 5:00am.  We are closed all day Monday.  Take a rest day-you've earned it.


Thursday, December 22, 2011

CrossFit Workout - Friday 12/23/11

50-40-30-20-10 reps - KB swing  55lb-M/36lb-W
20-20-20-20-20 cals - Concept2 rower

Compare to 12/9/2010


Wednesday, December 21, 2011

CrossFit Workout - Thursday 12/22/11

Deadlift 5x5

Use approximately 80% of your 1 rep max for all 5 sets. Your trainer will assist you in picking the proper weight for you to use for all 5 sets of 5 reps, after 3-4 warmup sets of 5 reps building up to your 5x5 weight. Rest 2-3 minutes between sets during the workout, but short rests between warmup sets.

**Do not increase weight and reach failure during any of your 5 sets, this is not a workout to reach your 5 rep max. Leave something in the tank.  The weight should be heavy, but not to the point of failure.

Warmup: 1000 meter row, warmup pace then 3 sets of 10 reps of situps and back extensions
Cool down: Repeat the warmup


Tuesday, December 20, 2011

CrossFit Workout - Wednesday 12/21/11

Wednesday Surprise - show up and see what's on the board

Did you see the Thruster workout and stay home yesterday? You'll pay for that today ;>)


Monday, December 19, 2011

CrossFit Workout - Tuesday - 12/20/11

95lb thruster, 50 reps for time
without letting go of the bar.

If you take both hands off the bar for even a half second, start counting over at 1.  Time limit - 12 minutes

Women's weight 65lb, scale weight as needed (match your last Fran weight or slightly higher).  You can rest the bar on the ground but you must keep one hand on the bar at all times or you must restart your count from zero.

Warmup: pushups, squats and jumping jacks(4 count), 15 reps x 5 rounds
Cool down: Trainer's choice


Sunday, December 18, 2011

CrossFit Workout - Monday 12/19/11

CF Cleveland AB routine
25 reps each x 7 rounds - for time

Warmup:  25 jumping pullups & 10 ring dips x 5 rounds
Cool down: 125 ball slams, for time

**jumping pullups, stand on a box with elbows bent nearly 90 degrees, jump to get chin over the bar and drop to full elbow extension with little or no resistance on the eccentric phase(lowering).  Do not drop slowly while supporting your body weight.  This is a fast paced movement, not a slow strength based movement.


Saturday, December 17, 2011

CrossFIt Workout - Saturday 12/17/11


Thursday, December 15, 2011

CrossFit Workout - Friday 12/16/11

WOD 1 - Task List

5x10 horizontal ring row
5x5 summo deadlift - 4" deficit 95lb-M/65lb-W
5x5 good morning
5x10 hip & back extension - GHD

750 meter row - for time
rest 3 minutes
500 meter row - for time
rest 2 minutes
250 meter row - for time


Wednesday, December 14, 2011

CrossFit Workout - Thursday 12/15/11


Turkish Get-ups 3-3-3-3-3 R&L

Perform sets of 3 reps left and 3 reps right and rest between sets
Increase weight each set

750 meter row - for time
rest 3 minutes
500 meter row - for time
rest 2 minutes
250 meter row - for time

Warmup: 500M row & 50 squats
Cool down: Trainer's choice


Tuesday, December 13, 2011

CrossFit Workout - Wednesday 12/14/11


Shoulder press, 5-5-5-5-5-5
Start with an light bar 65lb-M, 35lb-W), add 10-20 pounds per set until you reach your max weight for 5 reps. Clean the bar off the floor at the beginning of each set.

750 meter row - for time
rest 3 minutes
500 meter row - for time
rest 2 minutes
250 meter row - for time

Warmup: 500 meter row, 50 squats
Cool down:  Trainer's choice

Monday, December 12, 2011

CrossFit Workout - Tuesday - 12/13/11

Death by front squat

15-2-4-6-8-10-12-14-16-18-20-22.... or until you can not perform the required number of reps during the minute

Clean the bar from the floor at the beginning of each minute.  You can rest with the bar in your hands or on the floor, but not on a rack.

Warmup: CF Cleveland Ab routine, 2 rounds x 30 reps each
Cool down: 4 minutes of side plank (2R&2L)


Sunday, December 11, 2011

CrossFit Workout - Monday 12/12/11

max effort Monday - just 12 minutes of work
max effort in 2 minutes followed by 2 minutes rest x 6

row - max meters in 2 minutes, rest 2 minutes
burpee - max reps in 2 minutes, rest 2 minutes
weighted situp - max reps in 2 minutes, rest 2 minutes (15lb/10lb)
row - max meters in 2 minutes, rest 2 minutes
pushup - max reps in 2 minutes, rest 2 minutes (hand release)
jumping squats - max reps in 2 minutes, 

Warmup: 2 minutes of mountain climbers and 2 minutes of stepping lunges
Cool down: Trainer's choice


CrossFit Workout - Saturday 12/10/11


Thursday, December 8, 2011

CrossFit Workout - Friday 12/09/11

10 rounds for time

10 mountain climber (4-count)
10 kte
10 box jumps

Warmup:  225 jumping jacks & 75 pushups, partition any way
Cool down:  Trainer's choice


Wednesday, December 7, 2011

CrossFit Workout - Thursday 12/08/11

Front squat 3-3-3-3-3

Find your 3 rep max front squat, taking the bar off the floor for each set.

Warmup:  CF Warmup x 2 rounds, 12 reps each
Cool down: side plank, 2 minutes total each side


Tuesday, December 6, 2011

CrossFit Workout - Wednesday 12/07/11

Task List WOD

Perform the following in any order and combination of reps/sets.  There is no time component to this workout, just get it all done.

100 ball slams
6 minute side plank (3 min. per side)
150 wall ball situps
30 inch worms

After completing the above list, finish with 100 mountain climbers(4-count), for time - record time on whiteboard.

Monday, December 5, 2011

CrossFit Workout - Tuesday - 12/06/11

Front-end loaded Death by Pullups

0:00-1:00 - 12 reps
1:00-2:00 - 10 reps
2:00-3:00 - 8 reps
3:00-4:00 - 6 reps
4:00-5:00 - 4 reps
5:00-6:00 - 5 reps
6:00-7:00 - 6 reps
7:00-8:00 - 7 reps
8:00-9:00 - 8 reps
9:00-10:00 - 9 reps
10:00-11:00 - 10 reps

continue increasing by one rep each minute until you are not able to complete the required number of reps in one minute

Warmup: 2000 meter row, final 500 meters for time
Cool down: Trainer's choice


Sunday, December 4, 2011

CrossFit Workout - Monday 12/05/11


150 wall ball shots, for time
20lb-M  14lb-W

Warmup:  CF Warmup x 3 rounds - 10 reps each
Cool down: 200 meter row sprint  x 3 - record fastest time


CrossFit Workout - Saturday 12/03/11


2nd WOD - CF Games Training

Thursday, December 1, 2011

CrossFit Workout - Friday 12/02/11

Partition the following any way you choose

3 minutes upside down
6 minutes at the bottom of a one-leg squat (ass to ankle)
9 minutes plank hold

Upside down - handstand hold or inverted hang-rings or bar
one-leg squat - 3 minutes total each leg, use assistance if needed
plank hold, no sag or pike with hips, strict hollow body

Warmup: 1000 meter row
Cool down: Trainer's choice


Wednesday, November 30, 2011

CrossFit Workout - Thursday 12/01/11

300 squats for time.  Perform 10 box jumps after every 50 reps of squats.
All squat reps must be at or below parallel for the rep to count.
Men 20" - Women 12" -


Tuesday, November 29, 2011

CrossFit Workout - Wednesday 11/30/11

Super Strict Form Week continues. Do it right or go home!

4 rounds for time of

25 - pushup - hand release
25 - squat (to 12" depth target)
25 - plank jack
25 - knee to elbow
25 - jumping jacks

Warmup: 250 meter row sprint x 4 - rest 60 to 90 seconds between rounds
Cool down: Trainer's choice


Monday, November 28, 2011

CrossFit Workout - Tuesday - 11/29/11

Super Strict Form Week. Do it right or go home!

Deadlift for 1 minute, rest for 3 minutes - 5 rounds

Show up to learn how much weight and how many reps.


Sunday, November 27, 2011

CrossFit Workout - Monday 11/28/11

Super Strict Form Week. Do it right or go home!

4 rounds for time of

25 DB thruster  (30lb-M/20lb-W)
25 mountain climber (4-count)

Your squat in each thruster  must be at or below parallel or the rep will not count.
Mountain climber form will be demonstrated prior to your start, only full reps will count. Full range of motion, nothing else will count.

25 pushups - hand release
25 squats - to dynamax ball depth
25 pushups - hand release
25 squats - to 12' box depth

You must perform all squats to full depth during your warmup or you may not start the workout.


CrossFit Workout - Saturday 11/26/11


CrossFit Workout - Friday 11/25/11


Thursday, November 24, 2011

CrossFit Workout - Thursday 11/24/11

Closed today for Thanksgiving.  Enjoy your holiday!

One single workout time on Friday at 9:00am.  We will resume normal hours on Saturday starting at 8:30am.

Tuesday, November 22, 2011

CrossFit Workout - Wednesday 11/23/11

135lb power cleans and 125 meter row sprints

Show up and see how many and for how long

**We will be closed all day on Thanksgiving Day, open for one single WOD on Friday at 9:00am, and resume normal hours on Saturday.  Doors open on Friday at 9:00am, please be there on time and ready to warmup.  The workout fires off at 9:20am. Late arrivals may count reps and cheer everyone else on!

Monday, November 21, 2011

CrossFit Workout - Tuesday - 11/22/11

8 rounds for time of

8 DB squat cleans (30M/20W)
8 burpees

Warmup: CF Warmup x 3 rounds, 10 reps each
Cool down: Trainer's choice


Sunday, November 20, 2011

CrossFit Workout - Monday 11/21/11

1 -> 10 -> 1 reps of

db press  - 30/20 M/W
box jump - 20/14 M/W
kb swing  - 55/36 M/W

Warmup: CF Cleveland AB routine, 2 rounds, 30 reps each
Cool down: Trainer's choice


Saturday, November 19, 2011

CrossFit Workout - Saturday 11/19/11


Thursday, November 17, 2011

CrossFit Workout - Friday 11/18/11

Friday Surprise

Show up and take a dose.  No burpees, thrusters, pistols or snatches - promise!

Warmup:  find your max height box jump
Cool down: 125 meter row sprints - max effort, 3 attempts


Wednesday, November 16, 2011

CrossFit Workout - Thursday 11/17/11

Find your 2 rep max of (choose 1)

A. Snatch
B. Front squat
C. Deadlift

Warmup with 3 or 4 sets of 5 reps of light weights, starting with an empty bar
Cool down: Trainer's choice

Alternate Metcon WOD: 150 meter row & 10 ring dips, max rounds in 12 minutes
Warmup: 1000 meter row @ 30 ring dips, partition any way


Tuesday, November 15, 2011

CrossFit Workout - Wednesday 11/16/11


for time
100 pullup
100 pushup
100 situp
100 squat

Complete all 100 reps of each exercise before moving to the next, in the above order.

Warmup: 10 burpees & 200 meter run, 5 rounds (sub 20 4-count mountain climbers for run)
Cool down:  Farmer's walk, 200 meters with heavy DBs or KBs


Monday, November 14, 2011

CrossFit Workout - Tuesday 11/15/11

Skill & technique work today - 7 sets

overhead squat - 5 reps
Olympic snatch - 5 reps

Begin with a light bar and increase weight each set as long as you are able or choose a constant weight with which to practice for all sets. Rest as needed between sets. Perform the overhead squats in a continuous set of 5 reps. Perform the Olympic snatches with 5-10 seconds between each rep, focusing on technique.  Do not attempt any snatch reps with a weight you can not overhead squat with perfect form, depth and balance for all 5 reps.

Warmup: using pvc - overhead squat & full squat snatch, 7 sets of 5 reps
Cool down WOD: snatch, max reps in 3 minutes without taking both hands off the bar.  You decide the weight, not to exceed the highest weight you performed in the 7x5.  If both hands come off the bar, you're finished.  Record total number of reps and weight used on Whiteboard.


Sunday, November 13, 2011

CrossFit Workout - Monday 11/14/11

125 meter rowing sprints - max effort - 6 rounds
perform 1 round of the Burgener Warmup routine between each sprint

Record fastest 125 meter sprint time on the Whiteboard

We will have two WODs this week with the Olympic Snatch lift, so make extra attention to the details of the Burgener Warmup routine today.

Warmup: 100 mountain climbers and 100 plank jacks
Cool  down: Trainer's Choice

**** Tonight at 7:30pm - 2nd week of the Beginner Fitness Workouts - more details here CrossFit Cleveland Beginner Fitness Workouts


Saturday, November 12, 2011

CrossFit workout - Saturday 11/12/11


Thursday, November 10, 2011

CrossFit Workout - Friday 11/11/11


11 rounds for time of

11 cals on Concept2 rower
11 reps burpee/jumping goblet squat/clapping pushups (choice)

Warmup: v-situps, pushups, squats - 11 reps x 4 rounds
Cool down: 111 ball slams for time

Happy Birthday to Mary Goodwin, I hope she picks burpees for her b-day WOD.


Wednesday, November 9, 2011

CrossFit Workout - Thursday 11/10/11

Barbell complex

power clean - 2 reps
front squat - 2 reps
push press or jerk - 2 reps

Find your 2 rep max of all three lifts. in 25 minutes or less

Starting weight, men 75lb, women 50lb. Perform 2 power cleans followed
by 2 front squats then 2 push presses or jerks, all using the same
bar. Increase weight each set until you reach your max with each
lift. All sets start off with the bar on the floor. If you reach your
max on your push press/jerk, continue increasing weight on your front
squat until you reach your max, or vice versa. Your workout is done
when you reach a weight that you can not power clean twice
successfully. Rest as needed between sets and complete this workout in
25 minutes or less.

Warmup: CrossFit Warmup (sub pushups for dips) - 10 reps each x 3 rounds
Cool down: power cleans, for time. Reduce the weight of the bar by
25% off your max power clean lift and perform 20 reps for time.


Tuesday, November 8, 2011

CrossFit Workout - Wednesday 11/09/11

max rounds in 15 minutes of

250 meter row
15 ring dip

Warmup: mountain climbers and flutter kicks, 25 reps (4-count) x 4 rounds
Cool Down: Trainer's choice

Monday, November 7, 2011

CrossFit Workout - Tuesday 11/08/11

Tabata deadlifts and hand release pushups - 16 rounds total, alternating movements

Deadlift weight approximately 70% of your 1 rep max.

Record the lowest # of reps completed in a round per movement

Warmup: CF Cleveland Ab Routine - 30 reps each, 3 rounds
Cool down: Trainer's choice


Sunday, November 6, 2011

CrossFit Workout - Monday 11/07/11

for time...

1000 meter row + 7 rounds of
10 box jump (20"M/14"W)
15 DB thruster (30lbM/20lbW)

"Jacked" version
24" Men/18"Women
36lb KB Men/25lb KB Women

Warmup: Samson Stretch x 3 R&L, 50 squats, 1000 meter row
Cool down: max mountain climbers in 4 minutes (4-count)


******Expanded hours and new beginner classes start this week. The morning hours are extended on Mondays. Wednesdays and Fridays - adding a 7:00am and 7:30am start time. Be in by 7:30am to start your warmup on M/W/F.

Monday nights now go to 6:30pm, just like Tue/Wed/Thurs. We've stopped Jiu Jitsu on Monday nights and added the later CrossFit WOD times.

New Beginner Fitness Classes are on Mondays and Wednesdays at 7:30pm. More details at CrossFit Cleveland Beginner Fitness Workouts

Saturday, November 5, 2011

CrossFit Workout - Saturday 11/05/11


Thursday, November 3, 2011

CrossFit Workout - Friday 11/04/11

Friday is Make-up Day.

You'll have an opportunity to pick from several of this and last week's workouts that you missed.  Show up and see your choices.

*** This is the final week for our Super Sweet Friday Outdoor Workouts. Tonight's is at 6:00pm here in Lakewood, at the park on the corner of Orchard Grove and Madison across from the Sunoco station.  It's only a few minutes east of the gym on the north side of the street.  Please be on time, we'll run out of light quickly.

Current standings of our 125 meter rowing sprint challenge

Wednesday, November 2, 2011

CrossFit Workout - Thursday 11/03/11

Deadlift 5 reps per set to find your max

Pause and hold at the top of each lift for a full 5 seconds before lowering the bar.  No dropping from the top. Your grip will really be challenged with this one.

Begin with approximately 50% of your max deadlift weight and perform the first set of 5 reps.  Add approximately 20% for your next set of 5 reps. Add the same amount each set until you reach your max. When you fail to lift all 5 reps in a set, drop the weight back to the previous amount and perform one final set without the 5 second pause at the top of each lift.  Rest as needed between sets.


Example:  If  your max deadlift is 300 pounds
Set 1: 150lbs for 5 reps, 5 second pause at the top of each lift
Set 2: 180lbs for 5 reps, 5 second pause at the top of each lift
Set 3: 210lbs for 5 reps, 5 second pause at the top of each lift
Set 4: 240lbs for 5 reps, 5 second pause at the top of each lift
Set 5: 270lbs for 5 reps, 5 second pause at the top of each lift
but you fail getting all 5 reps
Set 6: 240lbs for 5 reps, no extended pause at the top

These example weights are guidelines. You may add less weight in the later sets, the instructor will help you determine weights as you go.

Warmup: 15 reps x 4 rounds, pushups, v-situps & squats
Cool down: 750 meter or 1.2 mile run, for time - your choice

Tuesday, November 1, 2011

CrossFit Workout - Wednesday 11/02/11

max rounds in 15 minutes of

med ball clean - 10 reps
knees to elbow - 10 reps
mountain climber - 10 reps (4-count)

Rx'd- 20lb ball-Men, 14lb ball-Women
"Jacked"-  DB squat cleans, 30lb-Men, 20lb-women and Toes to Bar

Warmup: 2000 meter row
Cool down: 3x 125 meter row sprints, max effort. record fastest time


Monday, October 31, 2011

CrossFit Workout - Tuesday 11/01/11

8 rounds of...
push press - 7 reps then max rep burpees for the remainder of the minute
rest 1 minute

Men-95lb, women 60lb - Jacked -Games Training 115lb/75lb.  Take the bar off the floor, no racks for this one. Record the total # of burpees performed during the entire workout. Scale weight up or down as needed to be able to complete the 7 reps in approximately 20 seconds

Here's how it goes. Starting with the bar on the floor
0:00-1:00 7 push press followed by max rep burpees
1:00-2:00 REST

2:00-3:00 7 push press followed by max rep burpees
3:00-4:00 REST
4:00-5:00 7 push press followed by max rep burpees
5:00-6:00 REST
6:00-7:00 7 push press followed by max rep burpees
7:00-8:00 REST
8:00-9:00 7 push press followed by max rep burpees
9:00-10:00 REST
10:00-11:00 7 push press followed by max rep burpees
11:00-12:00 REST
12:00-13:00 7 push press followed by max rep burpees
13:00-14:00 REST
14:00-15:00 7 push press followed by max rep burpees

Warmup: 15 reps x 4 rounds, KB swings, pushups, squats
Cool down: 3 minute wall sit, record # of attempts needed


Sunday, October 30, 2011

CrossFit Workout - Monday 10/31/11

150 reps of each, for time

goblet squat - 45lb-Men  & 36lb-Women
weighted situp - 20lb-Men & 15lb-Women

Partition the 150 reps of each exercise any way you choose. Scale weight as required.

*** Compare your time to 03/28/2011

Warm-up: CrossFit Warmup x 2 rounds - 12 reps each
Cool down: Trainer's choice