Thursday, August 30, 2012

CrossFit Workout - Friday 08/31/12

Strength or Stamina & Endurance, your choice


1a  Military press find your 1 rep max

2a Military press 5x5 @ 80-85% of 1 rep max
2b Concentric pistols 5x5 R&L

S&E,  show up and see - it will be fun! Plan on running, carrying and squatting, a lot!

Friday's final Super Sweet Outdoor Workout will be at 6:00pm at the Lakewood Park with  paleo potluck cookout immediately after the wod.

* We will have normal hours on Saturday but closed all day on Monday in observance of Labor Day.  Saturday's workout will be so bad you'll appreciate the extra rest day.  If you are itching for a wod Monday, run a 5K and add in 100 pushups and 200 squats anywhere along the way, partitioned any way you choose.


Wednesday, August 29, 2012

CrossFit Workout - 08/30/12

Grace meets the CrossFit Mile

For time
30 reps ground to overhead any way, 135lb-M/95lb-W
1.2 mile run

You will score two times for this workout, your Grace time and the overall time to start to finish for Grace and the 1.2 mile run.  After your 30 reps, yell time and get out the door. The coach on board will record your Grace time.  If you dick around before heading out for the run your clock keeps ticking and your overall time will suffer. Everyone will run out one of the front doors then north on Larchmont, east on Detroit, south on Cordova and west on Madison back in one of the front doors.

Scale weight as needed.  Ground to overhead any way means you can perform a power or full clean followed by a shoulder press, push press or push  jerk or a snatch- muscle, power or full, your choice.

Warmup: 150 jumping jacks, 100 squats & 75 pushups & 1000 meter run, any combo/order/split
Cool Down: 2 minute bar hang, record # of attempts to reach a total of 2 minutes

* Groups start the workout together, please do not begin warming up on a barbell while the group ahead of you is still performing Grace. They will be done is a few minutes, stay out of their way.

***** 30 overhead squats for those of you in the August group of 100 Days of Suck.  The September group of 100 Days of Suck will start on Monday 9/1/12.  Are you in?  You get a free t-shirt if you can stick it out for all 100 days. Ask about it at the gym.


Tuesday, August 28, 2012

CrossFit Workout - Wednesday 08/29/12

4 rounds for time of

25 SDHP-summo deadlift high pull (KB) 55/40
20 flutter kick - 4 count
15 hand release plyo pushup

Run 500 meters between each round (3 runs)

Warmup: CF Cleveland Ab routine with ball slams, 30 rep each x 2 rounds
Cool down:  Hand release plyo pushup, max reps in 3 minutes


Monday, August 27, 2012

CrossFit Workout - Tuesday 08/28/12

Your workout will last exactly 5.5 minutes today, hit it hard.

Tabata Front Squat x 8 rounds, immediately followed by max reps in the next 90 seconds.

Tabata Intervals = 20 seconds of work followed by 10 seconds of rest.  Men 95lb/Women 65lb - Jacked 115/80, all without the use of a squat rack. Scale weight as required and use a squat rack if needed.

Rest with the barbell in the high hang or rack position. You will be assessed a post-wod penalty of 3 wall walks for every time you put the barbell on the ground or back on a squat rack during the 8 Tabata rounds.

Immediately following the 8th rest period, perform as many front squat reps are you are able in 90 seconds. You are free to drop the barbell at any time during these last 90 seconds and not incur a penalty.  Your score will the the total # of reps performed in the eight 20-seconds rounds of work and the total number of reps you performed in the final 90 seconds.

Warmup: CF Warmup, 3 rounds x 10 reps each then front squat warmup with light bar.
Cool down:  Trainer's choice


Sunday, August 26, 2012

CrossFit Workout - Monday 08/27/12

G.I. Jillian

120 burpee pullups
Run 500 meters after 40 & 80 reps

Warmup: 1500 meter row
Cool down: Trainer's choice


Saturday, August 25, 2012

CrossFit Workout - Saturday 08/25/12


Jillian and Tom Lz. warming up the 11:00am Basic Intro Class

Thursday, August 23, 2012

CrossFit Workout - Friday 8/24/12

5 rounds for time of

225lb deadlift - 10-8-6-4-2 reps (Women - 155lb)
pistol - 20 reps each round, alternate R&L
200 meter run each round

Scale deadlift weight to approximately 60% of your 1 rep max. Pistol = one legged squat. Use ring or band for support if necessary. Warm up with several 5-rep sets of deadlifts, increasing weight to reach your workout weight. Ex.  5@135lb, 5@175lb, 5@205lb if using 225lb for workout.

Warmup: 1000 meter row, 100 mountain climbers & 50 air squats, no partitioning
Cool down:  Trainer's choice

Crossfit Cleveland super sweet outdoor WOD tonight at 6pm - Stinchcomb Memorial

Wednesday, August 22, 2012

CrossFit Workout - Thursday 08/23/12

Strength workout - not for time, 5 rounds of

handstand pushup - 15 reps
weighted GHD situp - 10 reps
lunge 50 feet into 200 meter run
rest as needed between rounds

Scale handstand pushup using a squat rack and barbell, hooking feet over the bar to assist your reps

GHD situps, pause for 1 second at the horizontal position before completing each situp rep, increase weight each set and record highest weight used. Use a dumbbell, slam ball or bumper plate, but keep the weight on your chest throughout the entire rep, do not hold the weight out front(cheat aka shit rep))

Warmup: 1500 meters run or row and 75 squats, any combo/order
Cool down: run of your choice, for time.  750M, 1.2 mile or 2000 meter


Tuesday, August 21, 2012

CrossFit Workout - Wednesday 08/22/12

Adam A. and Roger celebrated birthdays Tuesday 08/21/12, here's their B-DAY WOD a day late

run 750 meters
18 toes to bar
33 jumping goblet squats
33 toes to bar
18 jumping goblet squats
18 toes to bar
33 jumping goblet squats
run 750 meters

men 35/36lb, women 25lb kettlebell or dumbbell, your choice.  Scale to knees to elbows or hanging knee raises.

Warmup: 50 foot full squat broad jumps into 200 meter runs, 5 rounds
Cool down:  Max reps anchored situps in 3 minutes


Monday, August 20, 2012

CrossFit Workout - Tuesday 08/21/12

Death by burpees

Every minute on the minute for as long as you are able


Warmup: 2500 meters any way
Cool down: burpees, max reps in 3 minutes


Sunday, August 19, 2012

CrossFit Workout - Monday 08/20/12


3 rounds for time of

400 meter run
21 kb swings
12 pullups

Warmup: 1000 meter row & 100 oh squats-pvc, any combo

Cool down: 50 pushups plus a 750 meter run, for time


Saturday, August 18, 2012

CrossFit Workout - Saturday 08/18/12


We had a record 27 people in our 11:00am Basic Intro Workout today!

Thursday, August 16, 2012

CrossFit Workout - Friday 8/17/12

Friday Task List WOD, aka Friday Fun Day

Show up and see what's on the board.  You need today, don't skip it.  You'll be strengthening your core, spine extensors and hamstrings plus jumping and panting a lot. Sweating profusely is highly likely.

Friday's Super Sweet Outdoor Workout will be at Lakewood Park on Lake Road and Belle Avenue, meet at the volleyball courts at 6:00pm.  Tricia is sure to have a suckfest waiting for you.


Wednesday, August 15, 2012

Crossfit Workout - Thursday 08/16/12

Today's workout is a front squat 5-5-5-5-5 immediately followed by a deadlift workout to find your 3 rep max

Perform 5 sets of 5 reps of front squats, 5-5-5-5-5, off a squat rack
Men - 75lb-95lb-115lb-135lb-165lb
Women - 35lb-55lb-75lb-85lb-115lb

Warmup with 2 sets of 5 reps with an empty bar (45lb-M/15lb-W) before beginning the workout.  Maintain perfect form on all reps.  Do not increase weight if your form falters on any rep, continue your remaining sets using the weight you can control. Rest as needed between sets.

Next, you have 15 minutes to find your 3 rep max deadlift.  Begin with approximately the weight you finished your front squat workout with. 3-3-3-3-3 until you find your max weight for 3 reps.  Rest as needed between sets, but you only have 15 minutes to reach your maximum.  Watch the time yourself.

Record your top weight for your 5 rep front squat and 3 rep deadlift on the whiteboard

Warmup:  1500 meter row, 500 meter run, 75 squats, any order/combination
Cool down: 50 ball slams and a 750 meter run, for time(total time for both)

BTW, don't expect to set any PRs on your deadlifts today.  If you have a true 3 rep max, you may not get close to 90% of it.  While you will get a great workout today, this will show you that high reps of other similar movements will fatigue your slow twitch muscles and will not allow you to hit maximal volume on the deadlifts.  In simple terms, if you want a true max, your warmup and prep work should get your body ready but not wear it out.

Concentrate on performing the concentric portion of each lift as fast as possible today, squats and deadlifts.

Tuesday, August 14, 2012

CrossFit Workout - Wednesday 08/15/12

I was working up a WOD with ring dips and this popped up on the CF Main Site, so

max rounds in 15 minutes of

10 - kb swings
10 - box jumps
10 - ring dips

Warmup:  3000 meters, run and or row, any combination
Cool down:  Trainer's choice


Monday, August 13, 2012

CrossFit Workout - Tuesday 08/14/12

In 4 minutes, climb a ladder of 1-2-3-4-5-6-7-8-9-10... reps as high as you can of

power clean & front squat

Rest exactly 2 minutes and then, beginning exactly where you finished, perform a down ladder of the same movements, for time. During each round, you may squat clean your final power clean rep and count it as one power clean and one front squat.

Example, after 4 minutes you have completed 7 reps of power cleans and 4 front squats, your score is recorded as 53 total reps.  Your down ladder begins with 7 reps of power cleans and 4 front squats, then 6-5-4-3-2-1 reps of each, for time.

If after 4 minutes you have completed 7 reps of power cleans and 7 front squats then only 3 of your required 8 power cleans, your score is recorded as 59 total reps.  Your down ladder begins with 3 reps of power cleans with zero front squats, then 7-6-5-4-3-2-1 reps of each, for time.

Warmup: 15 kb swings, 15 burpees & 200 meter run, 3 rounds (just like Monday)
Cool down:  Trainer's choice


Sunday, August 12, 2012

CrossFit Workout - Monday 08/13/12

Pullup - max reps in 5 minutes
750 meter run, rest approx. 1 minute
Pushup (HR) - max reps in 5 minutes
750 meter run, rest approx. 1 minute
Squat - max reps in 5 minutes

Warmup: 15 kb swings, 15 burpees & 200 meter run, 3 rounds 
Cool down:  v-situp, max reps in 3 minutes

Timing your two 750 meter runs is optional. We will call time on your 5-minute set of pullups, you will time yourself on your pushups and squats. Rest approximately one minute after each run and start your pushups and squats on an even minute or :30 on the wall clock or use a stopwatch on your own.


Saturday, August 11, 2012

CrossFit Workout - Saturday 08/11/12


Thursday, August 9, 2012

CrossFit Workout - Friday 08/10/12

Friday Fun Day

Show up and see what's in store.  The workout will change if it's raining.  If it's not, be prepared to lunge, jump and sprint your asses off as well as charring your abs.  Be there!

Tonight's Friday Super Sweet Outdoor Workout will be at 6:00pm at the Lakewood High School Football Stadium/Track.  Tom LZ is sure to have a real gut check WOD for you. He'll be the one wearing a 50lb ruck sack and a gas mask ; >)  Rain or shine kids, be there!


Wednesday, August 8, 2012

CrossFit Workout - Thursday 08/09/12

Find your 1 rep max Clean & Jerk

Begin with sets of 3 reps with a light bar, increasing the weight each set. Once the weight starts to become difficult, drop to single rep sets until you reach your max. Record the highest weight you are able to clean and get overhead.

Prescribed is to perform a squat clean, pause to reset stance, then perform a split jerk. You may choose to perform a power clean instead and choose either a push press or a push jerk (power or split).  Whichever you choose, stick with the same lifts throughout the workout.  Meaning, if you start of doing squat cleans, do not switch to power cleans as the weight gets heavier.  The same goes with the overhead lift that you start with.  Rest as needed between sets, partner up on a bar if it's busy.

Warmup: CF warmup, 3 sets of 10 reps each
Cool down:  one mile run for time, rain or shine


Tuesday, August 7, 2012

CrossFit Workout - Wednesday 08/08/12

for time

1000 meter run into 4 rounds of...
7 - front squat (95lb-M/65lb-W)
14 - crossover pushup
21 kb swing (55lb-M/40lb-W)

Warmup:  20 wall walks, 50 mountain climbers & 100 air squats, any combo
Cool down:  Trainer's choice


CrossFit Workout - Tuesday 08/07/12

3 rounds for time of

hang power snatch - 15 reps
burpees - 15 reps


Compare to last Tuesday's WOD from the CF Main Site

Warmup:  3 rounds of 25 wall ball situps and 25 kb swings, followed by one 1000 meter run
Cool down: Trainer's choice


Sunday, August 5, 2012

CrossFit Workout - 08/6/12

From the CF Main Site.....
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Warmup: 1000 meter run and 100 mountain climbers(4-count) any combo
Cool down: Trainer's choice


Saturday, August 4, 2012

CrossFit Workout - Saturday 08/12/12


Thursday, August 2, 2012

CrossFit Workout - Friday 08/03/12

Today your workout is like a warmup and your warmup is like a workout.  Show up and see what I mean.  Don't worry, the cool down will be a usual cool down, the sucky kind!

This Friday's 6:00pm Super Sweet Outdoor Workout has a Paleo cookout afterwards. All members of CrossFit Cleveland and Great Lakes CrossFit are welcome to attend, but you need to R.S.V.P. by Friday at noon using the link below.

Wednesday, August 1, 2012

CrossFit Workout - Thursday 08/02/12

Strength Day - Choose one of the following

Find your 5 rep max of

A. front squat
B. back squat
C. overhead squat
D. deadlift
E. push press
F. bench press

Warmup:  CF Warmup, 12 reps each x 2 rounds
Cool down: 2000 meter run for time (15 burpees inside Dunkin Donuts-optional)

Begin using an empty bar and increase weight each set to reach your 5 rep max lift of one of the above lifts.

Today we started August stressing CF HQ's Lisbeth Darsh's motto, NMSR. No More Shit Reps, in here and in life.  Commit.  Here is her blog post from a couple weeks ago, No More Shit Reps

I start off today with a new challenge, 100 days of SUCK. Care to join me?  Here is the scorecard CrossFit Cleveland's 100 days of SUCK

This Friday's 6:00pm Super Sweet Outdoor Workout has a Paleo cookout afterwards. All members of CrossFit Cleveland and Great Lakes CrossFit are welcome to attend, but you need to R.S.V.P. by Friday at noon using the link below.