Sunday, July 31, 2011

CrossFit Workout - Monday 08/01/11

Max rep Monday

3 minutes max pullups, rest 1 min
4 minutes max pushups, rest 1 min
5 minutes max squats, rest 1 min
6 minutes max toes to bar/knees to elbows

Warmup: Trainer's choice
Cool down: 3 minute iron chair/wall sit


Thursday, July 28, 2011

CrossFit Workout - Friday 07/29/11

at the beginning of each minute....

15 seconds of power cleans and rest 45 seconds
30 seconds of burpees and rest for 30 seconds

for 10 minutes, rest 2 minutes, repeat for 10 more minutes

Power cleans, 135lb men, 95lb women. Scale if needed, to your most recent Grace weight.

Record the number of reps for each of the 20 minutes.

****** Friday night's Super Sweet Outdoor Workout will be at our original location in the Metroparks, on Valley Parkway under the I-90 & Hilliard Road bridges.  That means there is plenty of rain cover, so show up at 6:00pm rain, sleet or shine!


RESULTS of the first "Uncle" WOD.  It's our new CF Cleveland Challenge.

Wednesday, July 27, 2011

CrossFit Workout - Thursday 07/28/11

At your own pace, without tracking the overall time, get all this stuff done.  We've had a rough three days of WODs so we're going to lighten things up a bit today. I said lighten, not make it easy!

Warmup by finding your max height box jump. Increase height gradually by stacking bumper plates on boxes.  Record your highest successful standing box jump.

Run or row 500 meters

Hold a handstand against the wall or with a spotter for a total of 2 minutes.  Takes as many attempts as needed to complete a total of 2 minutes upside down.

Run or row 750 meters

Hold an L-hang for a total of 2 minutes. Takes as many attempts as needed to complete a total of 2 minutes hanging from the bar in an L or tuck position.

Run or row 1000 meters, for time

Cool down: Trainer's choice

Tuesday, July 26, 2011

CrossFit Workout - Wednesday 07/27/11

Tabata, the hard way

20 seconds of work followed by 10 seconds of rest, for 8 minutes, alternating between

deadlift, you pick the weight
push press, you pick the weight

Recommended weight for deadlift and push press is 70-75% of your 1 rep max.


Monday, July 25, 2011

CrossFit Workout - Tuesday 07/26/11

40-30-20-15-10 reps of

95lb front squat (65lb-women)
hand release pushup

Warmup: 500 meter row & 30 overhead squats w/pvc - 3 rounds
Cool down: Trainer's choice


Sunday, July 24, 2011

CrossFit Workout - Monday 07/25/11

max reps in 8 minutes of

walking lunges, holding a weight plate overhead
men 25lb, women 15lb

Each step counts as one rep. right, 1, left, 2, .........

Warmup:  CrossFit Warmup x 3 rounds, 10 reps each
Cool down:  CF Cleveland AB routine, 1 round + ball slams, 50 reps each, for time


Saturday, July 23, 2011

CrossFit Workout - Saturday -07/23/11

for time
125 wall balls
125 knees to elbows
stop and perform 10 burpees every 5 minutes


11:00am Basic Intro Workout group

Thursday, July 21, 2011

CrossFit Workout - Friday 07/22/11

Friday Surprise - Show up and see what's in store.

Doors open at 5:00am, get there before 6:30am to start your warmup.  Any previous participant of our CrossFit Executive Fitness Starter Program may attend the 9:00am workout,  held Tuesdays, Wednesdays and Fridays.


Friday 6:00pm Super Sweet Outdoor Workout will be in memory of Annette's son, Marco DaDante, who passed away three years ago.  We will be meeting at the Lakewood High School football stadium, on the track.


Wednesday, July 20, 2011

CrossFit Workout - Thursday 07/21/11

Nicole's rowing cousin

5 rounds of

Max rep hand release pushups
500 meter row

You can pause at the top of the pushup position for up to 5 seconds but  once you fail you end the set and hit the run.


Tuesday, July 19, 2011

CrossFit Workout - Wednesday 07/20/11

Turkish Get-ups

3 right plus 3 shoulder press
3 left plus 3 shoulder press
10 burpees & rest one minute

5 or 6 rounds if you're nuts and want to kick your own ass. 4 rounds if you are a normal person and 3 rounds if you need to take it easy today. Increase weight each round, go heavy!

The three shoulder presses are done after you stand up in your 3rd TGU. Do not do 3 presses after each TGU, just after the 3rd rep.

Monday, July 18, 2011

CrossFit Workout - Tuesday 07/19/11

Tuesday's Workout - early sneak preview!

6 rounds for time of....

15 box jumps
15 pushups (hand release)
15 med ball cleans
15 v-situps
200 meter run

Sunday, July 17, 2011

CrossFit Workout - Monday 07/18/11

Any order Angie

for time,

100 pullups
100 pushups
100 situps
100 squats

You can do the exercises in any order, but you must complete all 100 reps before moving to the next exercise.  Post total time and your chosen order on the Whiteboard or to Comments.

CrossFit Workout - Saturday -07/16/11

RESULTS to be posted soon

Thursday, July 14, 2011

CrossFit Workout - Friday 07/15/11

5 rounds, time it if you want to or just get it all done.

12 seated box jumps
farmer's walk to barber shop and back (DBs or plates)
6 backward shoulder rolls
waiter's walk to barber shop and back (KB)

Record max box height and max weights for walks.  Increase each round if possible.

Warmup and cool down:  Trainer's choice

Wednesday, July 13, 2011

CrossFit Workout - Thursday 07/14/11

Day two of the Jillian/Josh Birthday Workout Combo

27 deadlifts @ 75% of your 1 rep max
54 burpees

Partition as follows: 3 deadlifts & 6 burpees, 9 rounds.  For time, while maintaining strict form on all deadlift reps.

Warmup: Row 1500 meters and warmup on medium weight deadlifts
Cool down:  run 2000 meters (North on Larchmont to Detroit, west and back South on Spring Garden back to Madison)

**** This week's Friday Super Sweet Outdoor Workout will be back at Lakewood Park at 6:00pm.  Everyone should meet at the volleyball courts and be prepared for Jillian to work our tail off. Lakewood Park in located on the north side of Lake Road at Belle.  It's huge, you can't miss it.


The Birthday Boy and his Deadlifting Posse! Note new trim.

Tuesday, July 12, 2011

CrossFit Workout - Wednesday 07/13/11

Today is Jillian's birthday and Tomorrow is Josh's, they are both turning 27. Two days of back to back suck in honor of them. Today is not so bad, just wait until tomorrow ;>)

Warmup:  27 situps, 27 squats, 27 plank jacks, 4 rounds

Workout - Find your 1 rep max Thruster 5-5-3-3-1-1-1-1.....

Cool down:  Trainer's choice


Jillian's Wednesday 6:45pm running group. Some serious shit here!

Monday, July 11, 2011

CrossFit Workout - Tuesday 07/12/11

Patrick Hyland's 'Going Away Party" WOD

for time
run 500 meters
50 power cleans - 115lb-men, 75lb-women
run 1000 meters

Patrick is leaving for a year to teach in Ecuador. He promises to keep up with his CrossFit WODs and report back to us from time to time.  We wish him all the best on his adventure!

Warmup:  CF Cleveland Ab routine, 2 rounds of 30 reps each.
Cool down: L-sit, hold for 2 minutes total


Sunday, July 10, 2011

CrossFit Workout - Monday 07/11/11

50 hand release clapping pushups and Helen, for time.

50 H.R. clapping pushups
Then 3 rounds of
400 meter run
21 kb swings
12 pullups

warmup & cool down: trainer's choice


Thursday, July 7, 2011

CrossFit Workout - Friday 07/08/11

Get all of this work done, take as long ss necessary.

L-Sit on rings - 4 minutes
Plank hold - 6 minutes
50 inch worms
Find your max height box jump

Mix and match in any combination to complete all tasks.

Warmup: 750 meter run with walking lunges from Madison to Fries
Cool down:  100 ball slams, for time

Friday Super Sweet Outdoor Workout - 6:00pm in the Metroparks.  Everyone is meeting on the bridge across from the Lakewood Dog Park at the bottom of the hill on Valley Parkway.

Wednesday, July 6, 2011

CrossFit Workout - Thursday 07/07/11

max rounds in 30 minutes of

10 knees to elbows
15 wall ball situps
20 kb swings
400 meter run

Warmup: Row 1000 meters and 50 pushups, any combination
Cool down:  Trainer's choice


Tuesday, July 5, 2011

CrossFit Workout - Wednesday 07/06/11

Shoulder Press - 5-5-5-5-5
Push Press or Jerk 1-1-1-1-1

Complete all 5 sets of 5 reps of shoulder presses before moving on to the singles to find your 1 rep max overhead lift.

Warmup: CrossFit Warmup x 3 rounds
Cool down:  Run for time, 500, 750, 1000 or 1600 meters, you decide.


Monday, July 4, 2011

CrossFit Workout - Tuesday 07/05/11

1500 meter row
125 situps
100 squats
75 pushups
50 squats
25 pullups
15 burpees


Here are the results from Saturday's WOD