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