Sunday, September 30, 2012

CrossFit Workout - Monday 10-01-12

5 rounds for time of

500 meter run or row
30 kb swings 55/40


Today mark's Rob's 1 year anniversary at CrossFit Cleveland.  His wife Mary bought him his first month's membership one year ago today, and he's still hooked!

Saturday, September 29, 2012

CrossFit Workout - Saturday 09/29/12


Thursday, September 27, 2012

CrossFit Workout - Friday 09/28/12

It's Friday, it's FRAN.

for time, 21-15-9 reps of

95lb thruster

** Today we welcome any members of other CrossFit gyms as well as past members of CrossFit Cleveland to drop in for today's workout for free.  Come tackle Fran with our morning crew. Hopefully some of our usual evening crew will drag themselves in to join the party.

If you are planning a drop-in, I would appreciate an email or FB message so I can plan on a larger than usual crowd.  You can find us on Facebook on our CrossFit Cleveland Fan Page


Wednesday, September 26, 2012

Crossfit Workout - Thursday 09/27/12

5 rounds, increase weight each round

turkish get-up (TGU) 3 right & 3 left
add a press or push press to the top of each get-up

Add a 125 meter max effort row sprint after each round of TGUs

Rest as needed, there is no overall time component to this workout.
Record max weight on TGUs and fastest 125 meter row time

Warmup: 1500 meter row & 50 jumping squats, straight through with no partitioning
Cool down: 750 meter run with 15 burpee broad jumps on Riverside, for time


Tom LZ with an 80lb kettlebell and Alison with a 45lb DB

Tuesday, September 25, 2012

CrossFit Workout - Wednesday 09/26/12

climb the ladder as high as you can in 20 minutes of

goblet squats  35lb-M/25lb-W
double unders

finish the required number of reps of the exercise you are performing when the 20 minute time cap is reached.

Scaling double unders? count a valid attempt as a rep.

Warmup: 5 burpees, 10 squats, 15 mountain climber (4-count), 20 jumping jacks, 4 rounds
Cool down:  Trainer's choice


Monday, September 24, 2012

CrossFit Workout - Tuesday 09/25/12

Slammin' Randy, for time

75 reps - power snatch - 75 lbs-Men, 55lb-women
75 reps - ball slams - 15lb-men, 10lb women

Partition any way you choose.

Warmup: CF Warmup (no pullups), 10 reps each, 4 rounds
Cool down: Trainer's choice


Sunday, September 23, 2012

CrossFit Workout - Monday 9/24/12

Roller Coaster Cindy, 3 rounds for time

1-5-1 pullups
2-10-2 pushups
3-15-3 squats

your workout will be like this...

Round 1
1,2,3,4,5,4,3,2,1 reps of pullups
2,4,6,8,10,8,6,4,2, reps of pushups
3,6,9,12,15,12,9,6,3 reps of squats

Round 2
1,2,3,4,5,4,3,2,1 reps of pullups
2,4,6,8,10,8,6,4,2, reps of pushups
3,6,9,12,15,12,9,6,3 reps of squats

Round 3
1,2,3,4,5,4,3,2,1 reps of pullups
2,4,6,8,10,8,6,4,2, reps of pushups
3,6,9,12,15,12,9,6,3 reps of squats

Warmup: 100 jumping jacks, 35 burpees, 750 meter run with 35 lunges on Riverside Drive (in order)
Cool down:  200 meter farmer's walk, 1st with bumper plates, 2nd with dumbbells and FatGripz

*** If you are doing the 100 Days of Suck and you have burpees or pullups on your list today, the warmup and workout reps DO COUNT.


Saturday, September 22, 2012

CrossFit Workout - Saturday 09/22/12


Thursday, September 20, 2012

CrossFit Workout - Friday 09/21/12

for time, 21-15-12-9 reps of


run 200 meters before each round.

Warmup: find your max height box jump
Cool Down:  Trainer's choice

** this is a workout from our Executive Fitness Starter Program.  It might look harmless but it packs a pretty good punch if you hit it hard and fast. The over/under is 15 minutes flat.  I bet only two or three of you can beat that time.  Show me I'm wrong, get some!

Wednesday, September 19, 2012

CrossFit Workout - Thursday 09/20/12

There are three components to today's workout....

A. Find your 1 rep max front squat in no more than 20 minutes
Begin with an empty bar and perform sets of 5 reps at 45lbs, 65lbs and 85 lbs for men and 15lbs, 25lbs. and 45lbs.  Switch to 1 rep sets and increase weight each set until you reach your 1 rep max weight. Rest 1-2 minutes between heavier sets. Use a squat rack, and partner up on a bar if possible.

B. Find your 5 rep max shoulder press in no more than 15 minutes
Begin with an empty bar and perform sets of 5 reps, adding weight each set until you reach your 5 rep max weight. Rest 1-2 minutes between heavier sets. Use a squat rack, and partner up on a bar if possible.

Rest 2-3 minutes then

C. Using the weight of your 5 rep max shoulder press, perform 2 minutes of max reps of push press or jerks, from the floor.  You can rest holding the barbell in the rack position or on the floor, but not in your squat rack.

Record 1RM front squat, 5RM shoulder press and the number of push press or jerk reps performed in 2 minutes.

Warmup: 1000 meter row & 1000 meter run (no partitioning)
Cool down:  750 meter row & 750 meter run, for time


Tuesday, September 18, 2012

CrossFit Workout - Wednesday 09/19/12

5 rounds for time of

15 reps - toes to bar
12 reps - ring dips
9 reps - 360° burpee

Run distance by rounds: 1-200m 2-200m 3-500m 4-200m 5-200m

Warmup: 200 jumping jacks, 100 mountain climbers & 50 hand release pushups, any combo
Cool down: Trainer's choice


Monday, September 17, 2012

CrossFit Workout - Tuesday 09/18/12

"Slamming Karen"

150 wall ball shots
150 balls slams

Partition any way you choose.

Warmup: Trainer's choice
Jon Barker's Birthday Cool Down: 43 burpees, for time


Sunday, September 16, 2012

CrossFit Workout - Monday 09/17/12

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

Post number of pull-ups completed for each round to the whiteboard. 

Strict form must be maintained for all pullup reps. Chin clearly over the bar and elbows at full extension at the bottom of the rep. "No Rep" will be called for any short rep.

** Compare time to 05/20/12

Warmup: 1000 meter run and row plus 100 strict pushups, any combination
Mickey's Birthday Cool down: 39 walking lunges + 39 squats + 39 walking lunges, for time


CrossFit Workout - Saturday 09/15/12


Thursday, September 13, 2012

CrossFit Workout - Friday 09/14/12

Friday Surprise

Don't be surprised if you show up and don't like it at all.


Wednesday, September 12, 2012

CrossFit Workout - Thursday 09/13/12

Choose one of the following

Taking no more than 20 minutes (including warmup lifts), find your...

A. 1 rep max squat snatch
B. 5 rep max bench press
C. 1 rep max power clean
D. 3 rep max deadlift
E.  3 rep max overhead squat
F.  3 rep max front squat

Regardless of which lift you choose, begin with several sets of 5 rep warmup sets with light loads before working into your heavy sets.  Share/partner up on equipment if you are working with someone with comparable maxes.

Warmup: 125 meter row sprints, 4 rounds, increasing effort each round, rest as needed
cool down: 125 meter row sprints, 3 rounds max effort, record fastest time


Tuesday, September 11, 2012

CrossFit Workout - Wednesday 09/12/12

Nasty Chipper WoD, one pass through, for time, with no partitioning of

1000 meter row
1000 meter run
80 kb swings (55M/36W)
80 walking lunges
40 flutter kicks (4-count)
40 double unders
500 meter run

Warmup: 1000 meter row, warmup pace & 50 squats
Cool down:  Trainer's choice

We have one spot open in the next CrossFit Executive Fitness Starter Program that begins Thursday 9/13 at 7:30pm, here are more details CrossFit Executive Fitness Starter Program


Monday, September 10, 2012

CrossFit Workout - Tuesday 09/11/12

6 Rounds for time of...

135lb squat clean - 3 reps  (95lb-W)
crossover plyo pushups - 10 reps

Jacked version: 175lb-Men, 115lb-Women)

Warmup:  3 rounds of 5 wall walks, 10 burpees, 15 squats then one 1000 meter run
Cool Down:  Trainer's choice

*** We have N.M.S.R t-shirts coming soon, click below to pre-order yours to make sure you get the size you want.  No payment is necessary to order online, you can pay when you pick up the shirt. Order N.M.S.R. T-Shirt


Sunday, September 9, 2012

CrossFit Workout - Monday 09/10/12

Max Rep Monday

Max reps in 3 minutes of

Ball slam
Plank jack
Jumping goblet squat (36/25)
Bicycle crunch

Rest exactly 20 seconds between rounds just long enough for the coach to record your reps and reset the clock

Warmup: 150 jumping jacks, 100 squats, 50 hand release plyo pushups & 1000 meter run

Cool down: 200 meter farmer's walk with fat gripz on DBs


Saturday, September 8, 2012

CrossFit Workout - Saturday 09/08/12


Thursday, September 6, 2012

CrossFit Workout - 09/07/12

Not a Chance......

Meaning there's not a chance I'm telling you what tomorrow's WOD is because so many of you skipped today when you saw how sucky it was going to be.  Hats off to all of you who showed up today for the "100 thrusters, for time" wod.

I'll give you a little hint though, you'll see a list of stuff on the board that you have to do with no concern about how long it will take.  You'll have plenty of neurological adaptation, mainly taxing your vestibular system.  Don't waste you time on Google, just know you'll be upside down a lot.


Wednesday, September 5, 2012

CrossFit Workout - Thursday 09/06/12

From the CrossFit main site, yesterday

95lb thruster, 100 reps for time

Women's Rx'd is 65lb.  Scale to your most recent Fran weight.  If you are newer and have never done Fran, perform 50 reps for time with a time cap of 15 minutes using a weight the coach helps you pick.

Use a rack. Jacked version is from the floor.

Warmup: 5 rounds of 20 pvc overhead squats & 10 burpees
Cool down:  Trainer's choice


Nick Dadas brought in the first batch of t-shirts for our 100 Days of Suck Challenge,, get through the 100 days of suck and get a free t-shirt! We rotate through four different sucky exercises so you get plenty of reps and adequate rest and recovery. Are you in? 50+ others have already signed up.

Tuesday, September 4, 2012

CrossFit Workout - Wednesday 09/05/12

As many rounds as possible in 20 minutes of...

10 toes to bar
15 hand release pushup
20 kb swing
200 meter run

Warmup: Bar hang, Samson & cobra stretch 1 minute each, 100 squats and 200 jumping jacks, any combo.  ** choose a pullup bar and complete your warmup and workout in that same spot

Cool down: plank hold, record # of attempts needed reach 4 minutes total

Monday, September 3, 2012

CrossFit Workout - Tuesday 09/04/12

From the CrossFit Main Site one day last month, it fits in perfectly with our Tuesday framework.

5 rounds for time of:

275lb deadlift,  5 reps  (185lb-W)
10 burpees

Scale weight to approximately 65%-70% of your 1 rep max.  Do not use a weight that you can't maintain perfect form throughout the entire workout. Your burpees can get ugly, but not your deadlifts.

Warmup: 100 wall ball situps, 4 count mountain climbers and plank jacks, partition any way you choose
Cool down:  Trainer's choice


CrossFit Workout - Monday 09/03/12

Closed all day in observance of Labor Day.

CrossFit Workout - Saturday 09/01/12