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


CrossFit Workout - Saturday 10/29/11

Thursday, October 27, 2011

CrossFit Workout - Friday 10/28/11

Friday Task List Workout

100 wall ball situps - 100 reps
50 ab wheel roll outs - 50 reps
spend time upside down - 3 minutes total
barbell good mornings - 5 sets of 5 reps
mountain climbers (4-count) - 300 reps
run or row - 1500 meters

Perform the task listed above in any order and in any combination. Partition tasks any way you choose, just finish everything.  The warmup and workout blend together as you work through this list.  Start slow as you warm up and speed things up at your own pace.  Record the total time needed to finish the work.  Don't rush, focus on strict form.

Cool down:  Trainer's choice


Wednesday, October 26, 2011

CrossFit Workout - Thursday 10/27/11

Resting 60 seconds between sets: 
Press 2-2-2-2-2-2-2-2-2-2

Start with an empty bar and increase weight each set, post max weight on the whiteboard.  Take the bar from the floor each set, do not use a rack.

Warmup: 50 pushups, 100 squats and 150 jumping jacks, partition any way you choose
Cool down: Max rep burpees in 5 minutes


Current standings - 125 meter rowing sprints

Tuesday, October 25, 2011

CrossFit Workout - Wednesday 10/26/11

Rowing sprints - max effort, for time

500M - 500M - 250M - 250M - 125M - 125M - 125M - 125M

Rest at least as long as your row time after each sprint. Record your first four row times and your fastest 125M time on the whiteboard.


Monday, October 24, 2011

CrossFit Workout - Tuesday 10/25/11

145lbs. Ground to overhead, any way
for 20 seconds, then rest for the remainder of the minute for 6 minutes

then rest for one full minute and then repeat,

145lbs. Ground to overhead, any way

for 20 seconds, then rest for the remainder of the minute for 6 minutes

Women use 105lb.  Scale weight to be 10 pounds more than your "Grace" weight.


  :00 - :20 - max reps
  :20-1:00 - rest
1:00-1:20 - max reps
1:20-2:00 rest
2:00-2:20 - max reps
2:20-3:00 rest
3:00-3:20 - max reps
3:20-4:00 rest
4:00-4:20 - max reps
4:20-5:00 rest
5:00-5:20 - max reps
5:20-6:00 rest

Rest one additional minute and do it all again.  Record number of reps total for each 6 minute segment, 1st half and 2nd half.


Sunday, October 23, 2011

CrossFit Workout - Monday 10/24/10


max rounds in 20 minutes of

5 pullups
10 pushups
15 squats


Saturday, October 22, 2011

CrossFit Workout - Saturday 10/22/11

Thursday, October 20, 2011

CrossFit Workout - Friday 10/21/11

Friday Skills & Drills a.k.a. Friday Fun Day

5 rounds of
1 minute - hanging plank hold (single ring, halo style)
10 reps - weighted GHD situps
10 reps - double parallette lateral jumps - 4 count
125 meter row sprint - max effort (record fastest time)

This is not a timed workout overall, just get all this work done and record your fastest row time.

Warmup: jumping jacks, pushups, squats and v-situps, 15 reps each x 3 rounds
Cool down:  Good Mornings, 3 sets of 10 reps


Wednesday, October 19, 2011

CrossFit Workout - Thursday 10/20/11

find your 5 rep max shoulder press
then find your 5 rep max push press

Start with an empty bar, or 50% of your 1 rep max,  and increase weight each set to reach your 5 rep max shoulder press. Continue and find your 5 rep max push press, which will most likely be 20%-35% higher than your press.

Warmup: 2 rounds of the CF Cleveland AB routine, 30 reps each
Cool down:  2 rounds of the CF Cleveland AB routine, 30 reps each, for time

***Thanksgiving Challenge is on the BOARD. 125 meter rowing sprint for time.  You can make as many attempts as you want as often as you want.  Prizes will be awarded for the top 3 times for both men and women. Ron has set the bar for the guys, :19.5 seconds.  We will be using one rower for all official attempts in case there is concern over accuracy/calibration of the PM3 monitors that track the results.


Tuesday, October 18, 2011

CrossFit Workout - Wednesday 10/19/11

Death by hang power cleans (95lb-M, 65lb-W)

Begin round 1 with 20 reps, then proceed with the usual increasing rep count, 1 rep the second minute, 2 reps the third minute,  3 reps the fourth minute, continue as long as you are able to perform the required reps in the minute.  If you are confused, we will explain before you begin.  Our new 'Death By" format is starting off the first round with 20 reps to reduce the boredom in the early rounds ;>)

Warmup & cool down, trainer's choice


Monday, October 17, 2011

CrossFit Workout - Tuesday 10/18/11

three rounds of
2 minutes - max rep pullups
1 minute - max rep burpees
1 minutes - rest
then 3 rounds of

2 minutes - max rep goblet squats
1 minute - max rep burpees
1 minutes - rest

6 rounds total, record the total number of reps for each round (pullups+burpees for the first 3 rounds and goblet squats+burpees for the final 3 rounds) Men use a 25lb DB and women use a 15lb DB for the goblet squats. Scale pullups as necessary.

Warmup: 2000 meter row, with the final 250 meters for time
Cool down:  250 meter row, for time

Record 250M row time on whiteboard along with your workout results


Sunday, October 16, 2011

CrossFit Workout - Monday 10/17/11

10 rounds for time of

10 reps - DB push press (30lb men, 20lb women)
10 reps - box jumps (24" men, 16" women)

Warmup: 1500 meter run or row & 90 squats, any combination
Cool down: Walking lunge to the barber shop and back while holding a bumper plate overhead.  Men-15lb, Women 10lb.


CrossFit Workout - Saturday 10/15/11

Thursday, October 13, 2011

CrossFit Workout - Friday 10/14/11

Deck of Cards

A new deck starts at 5:15am, 5:45am, 6:15am and 6:45am. Please show up at 5:00, 5:30, 6:00am or 6:30am to start your warmup to be ready for the next start time. You won't be able to join a group mid-deck. There will be an alternate WOD listed for you to do on your own if you can't time your visit to fit the start times.

Warmup: 500 meter row & 20 KTEs, 3 rounds
Cool down:  Trainer's choice

***Tonight's Super Sweet Outdoor Workout will be at the gym starting at 6:00pm.  Inside, outside, or maybe a little of both - weather depending.


Wednesday, October 12, 2011

CrossFit Workout - Thursday 10/13/11

Deadlift 5x5

Warmup with 5 sets of 5 reps, starting with a very light weight, to reach approximately 85% of your 5 rep max. Then perform all 5 sets of 5 reps at that same weight. One tip to determine the proper weight to use for these 5 work sets, you should be able to complete all 5 reps without needing more than 2 or 3 seconds rest between reps while being able to keep both hands on the bar at all times. If you can't, drop it 10 pounds and continue.  Rest 2 to 3 minutes between work sets, but during the warmup sets only rest long enough to change the weights.

Record weight used for the 5x5 workout.

Cool down: 3 minutes of handstand holds against a wall.  Post # of attempts needed to get a combined total of 3 minutes upside down.


Tuesday, October 11, 2011

CrossFit Workout - Wednesday 10/12/11

Jumping goblet squat, max reps in 8 minutes

Perform 8 burpees after every 30 reps of goblet squats.

30lb DB-men, 20lbDB-women. Record the total number of jumping goblet squats performed in 8 minutes, don't forget to stop and perform 8 burpees after every 30 reps.

Warmup:  CrossFit Warmup x 3 rounds, 10 reps each
Cool down: 4-count flutter kick, max reps in 3 minutes

Monday, October 10, 2011

CrossFit Workout - Tuesday 10/11/11

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Push-ups

Post number of push-ups completed for each round to comments. Finish the round you have started when the time reaches 20 minutes and record overall time.  Use an abmat as your depth target, chest to abmat for each rep to count. Your round ends if you pause for more than three seconds or break the plank position by dropping a knee to the floor or piking(flexing your hips).


Sunday, October 9, 2011

CrossFit Workout - Monday 10/10/11


3 rounds for time of
400 meter run
21 kb swing (55lb-M/36lb-W)
12 pullup


CrossFit Workout - Saturday 10/08/11

For time......

50 handstand pushups
100 jumping squats
2000 meter run


Thursday, October 6, 2011

Crossfit Workout - Friday 10/07/11

max rounds in 19 minutes of

135lb power clean - 7 reps
double unders - 30 reps

Work for 3 minutes then rest for 1 full minute, 5 times = 19 minutes total.

Women use 95lbs. Scale weight down if needed, use your "Grace" weight.

Warmup and Cool down, Trainer's choice

*** This week's Super Sweet Friday Outdoor Workout will be today at 6:00pm at the Stinchcomb Memorial in the Lakewood/Rocky River Metroparks.  Here's a Google Map Link - CrossFit Cleveland Super Sweet Outdoor Workout 10/07/11 6:00pm


Wednesday, October 5, 2011

Crossfit Workout - Thursday 10/06/11

for time...

750 meter run
75 DB squat cleans
750 meter run

30lb DBs - men, 20lb DBs - women, scale as needed

Warmup: CF Warmup x 2 rounds plus one 500 meter run
Cool down: Farmer's walk to Cordova and back carrying bumper plates - you pick the weight, record weight on whiteboard.  If you make it back with out having to put the weights down at least once, up the weight and do it again.


Tuesday, October 4, 2011

CrossFit Workout - Wednesday 10/05/11

Turkisk Get-ups and rowing sprints

Come in and see the format.


Monday, October 3, 2011

CrossFit Workout - Tuesday 10/04/11

7 rounds for time of

10 ring dip
20 weighted situp
30 plank jack

Compare time to 10/19/2010

Warmup: 2000 meter row or run
Cool down: max plank hold, record your longest of two attempts.  Add a weight plate to your back if you dare, with the center hole at your belt line. Get a partner/spotter to place and remove the weight. Gym record is 8 minutes with no weight and 1:40 with 135lbs, go for it.


Sunday, October 2, 2011

CrossFit Workout - Monday 10/03/11

5 rounds, for time of....

200 meter row
10 burpees
18 DB thrusters (30lb-M, 20lb-W)

Warmup: CF warmup x 3 - 10 reps each
Cool down: Trainer's choice


CrossFit Workout - Saturday 10/01/11