Thursday, September 29, 2011

CrossFit Workout - Friday 09/30/11

Deadlifts and other stuff.

You'll have several choices of rep schemes and weights along with a companion movement or two to add to your WOD.  Show up and see what's on the board.

*** There is no 6:00pm outdoor workout planned for today. We will have another one one week from tonight.


Wednesday, September 28, 2011

Crossfit Workout - Thursday 09/29/11

max rounds in 20 minutes of

15 reps - toes to bar or KTE
25 reps - mountain climber(4-count)

Warmup:  100 kb swing and 100 squats, any combination
Cool down: max hold time in 2 attempts - iron chair/wall sit - record total time for both attempts.  Rest as long as your first hold.


Tuesday, September 27, 2011

Crossfit Workout - Wednesday 09/28/11

Overhead squat 5-5-3-3-1-1-1-1

Perform 2 sets of 5 reps with an empty barbell before beginning your first work set of 5 reps. Rest as needed and increase the weight each set to reach your 1 rep max

Cool down: 2000 meter row or run, for time.


Monday, September 26, 2011

CrossFit Workout - Tuesday 09/27/11

for time

200 hand release pushups
200 v-situps

Partition any way you choose.

Warmup: Row 2000 meters
Cool down: 1.2 mile run, for time


Sunday, September 25, 2011

CrossFit Workout - Monday 09/26/11

CF Cleveland AB Routine x 5 rounds, adding ball slams, for time

Warmup: CrossFit Warmup x 3 rounds, 10 reps each
Cool Down:  1.2 mile run, for time


Saturday, September 24, 2011

CrossFit Workout - Saturday 09/24/11


Thursday, September 22, 2011

CrossFit Workout - Friday 09/23/11

For time, 100 reps each of

box jump
KB swing
wall ball situp

partition any way you choose.

Warmup: 1000 meter row or run, 100 squats, any combo
Cool down: L-hang or L-sit - 2 minutes total

*** Friday night Super Sweet Outdoor Workout tonight at 6:00pm, in the Metroparks on Valley Parkway under the I-90 bridge.  This is where CrossFit started in Cleveland in 2007.  Jillian and Tricia have prepared a workout to suck the life out of you, but just for 20 minutes.  This workout is free and open to all experienced CrossFitters who belong to any local box. 

Wednesday, September 21, 2011

CrossFit Workout - Thursday 09/22/11

95lb front squat - 105 reps, for time
Take the bar off the floor and put it back on the floor after every seven reps.

65lb. for women.  Scale the weight as needed to approximately 50% of your 1 rep max. The bar starts on the floor and you clean the weight to begin the front squats. Put the bar down on the floor after every seven front squats and repeat until you complete all 105 reps.  You may power clean or squat clean the bar, your choice.

If you're not quite getting this, think of the workout this way:

1 power clean plus 7 front squats x 15 rounds or
1 squat clean plus 6 front squats x 15 rounds

Get it?

Warmup: Row 1500 meters & 60 oh squats - pvc, partition any way you choose
Cool down: Trainer's choice


Tuesday, September 20, 2011

Crossfit Workout - Wednesday 09/21/11

One arm push press, 5 reps per set,  right and left

Find your 5 rep max, rest as needed between sets. Begin with warmup sets of light weights and increase weight each set until you reach your max.  Record weight for each arm, which will most likely be different.  Use DBs, KBs and barbells, your choice.

Cool down:  Trainer's choice


Monday, September 19, 2011

CrossFit Workout - Tuesday 09/20/11

8 rounds, time each round

200 meter row sprints -max effort

Record your fastest individual time on the whiteboard.

Active recovery between rounds, waiter's walk to Cordova and back holding a bumper plate over your head. 45lb men, 25lb women.  Scale weight down as needed. No lunging, just walking with your arms fully extended overhead holding the bumper.  If its raining, you'll have your own umbrella!

Warmup: Seated box jumps, from a 12" box - 8 reps x 5 rounds, increase box height each round.
Cool Down: Trainer's choice


Sunday, September 18, 2011

Crossfit Workout - Monday 09/19/11

Mickey's birthday was Saturday 9/17, here's to him!

3 DB squat cleans
8 DB thrusters
38 mountain climbers (2-count)

max rounds in 17 minutes

Men 30lb DBs. women 20lb DBs - scale weight as needed

Warmup: 500 meter run or row & 15 pushups & 15 squats, 3 rounds
Cool down:  Trainer's


Saturday, September 17, 2011

CrossFit Workout - Saturday 09/17/11

The usual Saturday Suck Fest....


Thursday, September 15, 2011

CrossFit Workout - Friday 09/16/11

12 pistols, alternating legs
24 double unders
200 meter run

max rounds in 20 minutes

*** Super Sweet Outdoor Workout is at 6:00pm in our parking lot. The WOD is Fight Gone Bad, our participation in the world-wide fundraiser.


Wednesday, September 14, 2011

CrossFit Workout - Thursday 09/15/11

For time....

750 meter run
21 kb swing
15 burpee box jump
21 kb swing
15 burpee box jump
21 kb swing
15 burpee box jump
750 meter run

Warmup: CF warmup x 2 rounds @ 12 reps each plus 200m meter runs
Cool Down:  Trainer's Choice (likely one that is "bullshit")


Tuesday, September 13, 2011

CrossFit Workout - Wednesday 09/14/11

Deadlift 12-10-8-6-4-2-2-2

Rest 60 seconds between rounds. Start at approximately 50% of your 1 rep max, increase weight each set to reach your 2 rep max

Warmup:  Samson stretch, KB summo deadlift high pulls & pushups 15 reps x 4 rounds
Cool down: Trainer's choice


Lots of PRs today, here is Kim with her's at 230lb x 2

Monday, September 12, 2011

CrossFit Workout - Tuesday 09/13/11

For time....

Run 1 mile
Row 1 mile (1600 meters)
Run 1 mile

Warmup:  CF x 3 rounds, 10 reps each
Cool down: ball slams, max reps in 3 minutes


Sunday, September 11, 2011

Crossfit Workout - Monday 09/12/11

3 minutes max reps
1 minute rest

Mountain climber (4 count)
Jumping squat


Saturday, September 10, 2011

CrossFit Workout - Saturday 09/10/11

Thursday, September 8, 2011

CrossFit Workout - Friday 09/09/11

Flashback to 9/17/2010

Complete five rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Video showing examples and modifications.

**  Friday evening's 6:00pm Super Sweet Outdoor Workout will be at Wendy Park at Whiskey Island, just past the volley ball courts.


Wednesday, September 7, 2011

CrossFit Workout - Thursday 09/08/11

Thursday Surprise - Show up and see what's on the board.


Tuesday, September 6, 2011

CrossFit Workout - Wednesday 09/07/11

Thruster 3-3-3-3-3-3-3

After warming up, begin your first of 7 rounds with your Fran weight. Rx'd is 95lb for men, 65lb for women. Increase weight each round to find your 3 rep max.

Warmup:  Row 1500 meters & 60 pushups and 90 squats, partition any way you choose.
Cool down: Thruster - 21 reps for time, 95lb-M/65lb-W, or your latest Fran weight.


Monday, September 5, 2011

CrossFit Workout - Tuesday 09/06/11

Death by Hand Release Pushups

Record the highest number completed in the allotted time.

Warmup: CF warmup x 2 then one 500 meter run
Cool down: jumping squat, max reps in 4 minutes


Friday, September 2, 2011

CrossFit Workout - Saturday 09/03/11

You'll see it on the board when you get there, but bring a vest if you have one!


We will be closed on Monday 9/05/11 in observance of Labor Day.

Thursday, September 1, 2011

Crossfit Workout - Friday 09/02/11

750 meter row for time
1 minute handstand hold
750 meter run for time
1 minute handstand hold
500 meter row for time
1 minute handstand hold
500 meter run for time
1 minute handstand hold
200 meter row for time

Rest as needed following each timed interval.  Record individual times for rows and runs.

Friday Super Sweet Outdoor Workout 6:00pm Stinchcomb Memorial