Thursday, March 31, 2011

CrossFit Workout - Friday 04/01/11

Be prepared for a little more dirt and dust than usual during tomorrow's workout. For those of you who haven't heard, construction started this evening on the 2nd floor addition to the building. We recently received a variance from the City of Lakewood to expand the building to include a 4,000 square foot 2nd floor over the entire building, including the computer place and the back garage. Panzica Construction is handling the job, and their project manager has assured me that we will be able to operate business as usual with the possible exception of a few days in the early stages.

Friday's WOD is 'Pick'em".  Show up and see the choices, it's too hard to write it all on this page.  You get to pick three exercises from a menu of choices, then it's a 21-18-15-12-9-6-3 rep down ladder of those movements, starting with a 750 meter row or run and ending with a 500 meter row or run.  For time, of course.

*** The April Challenge is to run 30 miles total for the month, outside of the runs in any of our workouts. Staci says that at least half of the miles need to be run during your warmups or cool downs at the gym, the remaining miles can be run when ever/where ever you choose.


Wednesday, March 30, 2011

CrossFit Workout - Thursday 03/31/11

Get ready for the APRIL CHALLENGE--------> run 30 miles.  warmups and cool down runs count but not the runs in any workouts during the month.  30 miles total during the entire month. We want 100% participation with this one folks!

Thursday Workout - The Week 2 CrossFit Games Open WOD

max rounds in 15 minutes of....

9 deadlifts
12 hand release pushups
15 box jumps

Deadlifts men - 155lb, women-100lb
box height men - 24", women - 20"


Tuesday, March 29, 2011

Crossfit Workout - Wednesday 03/30/11

You have 8 minutes to find your 3 rep max shoulder press, then 8 more minutes to find your 3 rep max push press or push jerk. If you reach your max in less than 8 minutes, continue with 3 rep sets with minimal rest until the time limit is reached.

Use a squat rack during your push press/push jerk workout but take the bar off the ground for your shoulder press workout.

Warmup: CrossFit warmup x 3 rounds
Cool down: Trainer's choice


Monday, March 28, 2011

CrossFit Workout - Tuesday 03/29/11

for time

30-20-15-10-5 reps of pullups
10-20-25-30-35 reps of med ball cleans

Record time on Whiteboard or post to Comments.  To make it easy to remember the rep scheme, you do 40 reps total each round. 30+10, 20+20, 15+25.....Get it? So just remember to start with pullups at 30-20-15-10-5 and keep doing med ball clean until you reach a 40 count.

Med ball weight:  Men 20lb, Women 15lb or 14lb, grab what's available


Sunday, March 27, 2011

CrossFit Workout - Monday 03/28/11

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.

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


Saturday, March 26, 2011

CrossFit Workout - Saturday -3/26/11

7 rounds for time of

push press - 7 reps
front squat - 7 reps
jumping pullup - 30 reps

95lb men, 65lb women. No negatives on the jumping pullups.


Thursday, March 24, 2011

CrossFit Workout - Friday 03/25/11

5 rounds of

single ring horizontal row - 12 reps
single ring tricep pushup (halo) - 12 reps
ab wheel rollouts - 12 reps
weighted plank hold - 60 seconds total
125m row sprint, for time

Increase weight each round on plank holds.  Record on whiteboard or post to Comments - the highest weight you used for a full 60 second plank hold and your fastest 125M row.


Wednesday, March 23, 2011

CrossFit Workout - Thursday 03/24/11

10 rounds for time of

135lb deadlift - 15 reps
pushup - 15 reps

Post time to Comments.  Maintain perfect form on all deadlift reps. Women's weight, 95lb. Scale weight to approximately 40% of your 1 rep max
Compare your time to CrossFit Cleveland Workout Wednesday 04/28/10


Tuesday, March 22, 2011

CrossFit Workout - Wednesday 03/23/11

5 power clean at the start of a minute and perform as many burpees as possible for the remainder of that minute.  Rest one minute.

10 rounds, record the total number of burpees performed in the workout. If done properly, this workout will be completed in exactly 19 minutes.

Men 135lb, Women 95lb - scale to your previous "Grace" weight


Monday, March 21, 2011

CrossFit Workout - Tuesday 03/22/11

max rounds in 12 minutes

8 box jump + box drop
10 toes to rings


Sunday, March 20, 2011

CrossFit Workout - Monday 03/21/11

Brian King's 34th Birthday WOD

5 rounds for time of

34 jumping squat
24 hand release pushup
14 calories on the C2 rower

You may sub a 200M run for each row.

Lisa C. will be sharing this birthday WOD with Brian since she missed her Birthday Cool Down on St. Patrick's Day.  She said she got delayed at work, but we're thinking maybe it was the green beer ;>)


CrossFit Workout - Saturday -3/19/11

Run 200M-500M-750M-500M-200M
Thruster 21-21-21-21-21


Thursday, March 17, 2011

Crossfit Workout - Friday 03/18/11

You have 15 minutes to determine your  deadlift 2 rep max

Warmup:  CrossFit warmup x 3 rounds (subject to change ; >)
Cool down:  Trainer's choice (plan on running if it's not raining!)

Wednesday, March 16, 2011

CrossFit Workout - Thursday 03/17/11

Staci says it should be "12 beers for time" in honor of our good friend Saint Patrick. For those of you who are a bit more serious, you can do the CrossFit Games Open Workout for this week.

max rounds in 10 minutes of

30 double unders
15 power snatch, or ground to overhead any way you choose

Men use a 75lb barbell, women use a 55lb barbell.  Scale weight down if necessary.

Warmup: Trainer's choice
Cool down: A.M. Trainer's choice.
P.M. - 2 rounds of - 34 jumping squats & 500 meter run (Happy Birthday Lisa C.)

If you are interested in competing in the Open Qualifiers, you will need to register on the CrossFit Games website and get on our schedule to have your workout judged each week.  You'll find more information here, Crossfit Open Qualifying at CrossFit Cleveland


Tuesday, March 15, 2011

CrossFit Workout - Wednesday 03/16/11

You have 12 minutes to establish your 3 rep max of any one of the following:

A. overhead squat
B. front squat
C. back squat
D. thruster

Warmup: 20 plank jacks, 15 flutter kicks & 10 goblet squats - 5 rounds
Cool down:  100 ball slams for time


Monday, March 14, 2011

Crossfit Workout - Tuesday 03/15/11

4 rounds for time of...

500 meter row or run
50 pushups (hand release)

Warmup: 15 wall ball situps & 15 wall ball shots, 4 rounds
Cool down:  Trainer's choice


Sunday, March 13, 2011

Crossfit Workout - Monday 03/14/11

Pullup - 30-25-20-15-10
SDHP - 21-21-21-21-21

For time. Record results on whiteboard or post to Comments

Use a kettlebell for the Summo Deadlift High Pulls. Men 55lb, women 36lb.

Warmup: CF Cleveland ab routine, 2 rounds
Cool down: Trainer's choice


Saturday, March 12, 2011

CrossFit Workout - Saturday -3/12/11

5 rounds for time of

30 wall ball shots
10 burpees

Warmup: 200m row, 20 pushups, 20 squats, 20 situps, 4 rounds


Thursday, March 10, 2011

Crossfit Workout - Friday 03/11/11

5 rounds, rest as needed

one arm deadlift - 5 reps R & L
one leg parallete stand - 20 seconds R & L
horizontal ball slam - 10 reps R & L
ring tricep pushup - 10 reps
200M row sprint - for time


Wednesday, March 9, 2011

Crossfit Workout - Thursday 03/10/11

for time, 1 --> 10 --> 1 of

box jump
kb swing
db push press

Warmup: Trainer's choice
Cool Down: Trainer's choice


Tuesday, March 8, 2011

Crossfit Workout - Wednesday 03/09/11


1x bodyweight deadlift
hand release pushup

pause 3 full seconds at the top of each deadlift and pushup.  There is no time component to this workout, rest as needed and maintain perfect form throughout the entire workout.  Scale weight down to approx. 50% of your 1 rep max, but not above your bodyweight.

Warmup:  500M row & 25 squats, 3 rounds
Cool down: 35 strict knees to elbows

RESULTS:   600,000+ pounds of deadlifts, not counting warmup reps!

Monday, March 7, 2011

CrossFit Workout - Tuesday 03/08/11

10 rounds, each for time of

125 meter row - max effort sprint
90 seconds rest

record your 1st round time, your lowest time, and your 10th round time on the whiteboard or post to Comments

Warmup:  CrossFit Warmup x 3 rounds - 10 reps each
Cool down:  Trainer's Choice

Sunday, March 6, 2011

CrossFit Workout - Monday 03/07/11

Cindy or Mary, you choose.

max rounds in 20 minutes of

5 pullups
10 pushups
15 squats


5 handstand pushups
10 pistols (5 each leg, alternating)
15 pullups

Warmup: CF warmup x 2 rounds - 12 reps each
Cool down: Trainer's choice

CrossFit Workout - Saturday -3/05/11

7 rounds for time of

15 reps - DB thruster
15 reps - lateral jump, over and back
15 reps - 4 count mountain climber


Thursday, March 3, 2011

CrossFit Workout - Friday 03/04/11

Wednesday, March 2, 2011

CrossFit Workout - Thursday 03/03/11

Happy Birthday Jeff!  Guess how old he is, and the answer is not "3". Well, maybe Heather would say he is.

3 rounds for time of

37 calories on Concept2 rower
37 hand release pushup
37 jumping squat

Warmup: Trainer's choice
Cool down: Trainer's choice


Tuesday, March 1, 2011

CrossFit Workout - Wednesday 03/02/11

Turkish Getups & rowing sprints

6 reps right arm
125m row for time - rest 1 minute
6 reps left arm
125m row for time - rest 1 minute

6 reps right arm
125m row for time - rest 1 minute
6 reps left arm
125m row for time - rest 1 minute

6 reps right arm
125m row for time - rest 1 minute
6 reps left arm
125m row for time

Increase weight each set, start moderately heavy. Perform 3-5 reps with each arm at a light to medium weight to warmup and sharpen your TGU technique before increasing weight.

Warmup: CFC Ab cooldown routine, 2 rounds
Cool Down: CFC Ab cooldown routine, 1 round for time

Record heaviest weight used per arm and all six row times on the Whiteboard or post to Comments.