Monday, March 31, 2014

CrossFit Workout - Tuesday

Thanks to Chryssy for her hard work in helping us win this year's Fox8 Cleveland Hot List.  Guess what, her 33rd birthday was this past Sunday so we are having a special Birthday WOD in her honor today.

I've been saving this one for the first really nice day and today's the day!

"Scavenger Hunt Partner WOD"

You and a partner will have a list of destinations along our many run routes where you will have to perform certain exercises, 33 rep of each for Chryssys's Birthday, and pick up certain items along the way that you must return to the gym.  Your team will have to carry one sandbag along the entire route, you can trade off as often as you wish.  You should also bring one backpack per team to make it easier to carry your items back to the gym. You will receive points for each item you locate and return that will result in time being taken off our ending WOD time.

The morning and afternoon groups will have slightly different lists of items, since most businesses are not open early in the morning. If you have a bicycle, you are welcome to bring it and use it during the wod. You will be able to cover more ground on the routes, but it will be more difficult to carry the items.

I tested the route with Jessie Monday afternoon and estimate that it will take you approximately 35 to 45 minutes in total.  I'm not sure how much time, if any, it will save if you are on bikes.

Also, there is a 200 burpee penalty for anyone leaking out any information to any other members to give them an advantage with this wod.  If you know something that someone else doesn't, shut the F up.  I'll be monitoring Facebook, Twitter and our website comments for any leaks.

Since this workout will take a while, we are skipping "Take-Out Tuesday" this week.

Sunday, March 30, 2014

CrossFit Workout - Monday 3/31/14

"Back to Basics Monday"

We turn the clock off for today's WOD and focus on basic movements and perfect form.

After the warmup you will perform perfect reps of the following movements

pushup - 100 reps
box squat - 100 reps
hollow rock - 50 reps (singles)
snatch deadlift - 50 reps 95lb-M/65lb-W

You will be coached through all four movements, ensuring that you know what we expect for all reps.

Pushup: strict hollow body throughout the entire rep, use rings or a box to elevate hands if necessary.
Box squat: choose a box that will get you at least 2 inches below parallel. Keep your shins as close to vertical as possible and our spine neutral.
Hollow rock: you will perform one rep at a time, starting each hollow hold from the top position, not off the floor
Snatch deadlift: You will find the proper positions during each rep, maintaining a hook grip the entire time. 

We will turn the clock back on for the After-WOD/cool down. 4-7 minutes of suck.

Saturday, March 29, 2014

CrossFit Workout - Saturday 3/29/14

Thursday, March 27, 2014

CrossFit Workout - Friday 3/28/14

Partner Workout

Rowing, pushups and ball slams. Show up and see the numbers

We will be having a Super Sweet Friday Workout today at 6:00pm. Doors open at 6:00, partner wod starts at 6:20pm sharp. Partner Webster will be an alternate workout option if the weather is nice enough to run. 

Wednesday, March 26, 2014

CrossFit Workout - Thursday 3/27/14

Deadlift 5-5-5-5-5  find your 5 rep max within 15 minutes

Metcon Sprint:
1000M row or run,  for time

Warmup: 1000 meter row, 50 kb swings, 5-5-5 light deadlifts
Men: 65lb/95lb/135lb
Women: 45lb/65lb/95lb
Cool down: Plank hold, 5 minutes total. Record longest single hold

Tuesday, March 25, 2014

CrossFit Workout - Wednesday 3/26/14

BPCrossFit Main Site Workout from 3/24/14


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

115lb push press, 10 reps
55lb KB swing, 10 reps
24" box jump, 10 reps

Women, 80lb, 36lb, 18"

Monday, March 24, 2014

CrossFit Workout - Tuesday 3/25/14

10 rounds for time of

hang power snatch - 3 reps  95M/65W
burpee over bar - 6 reps

2nd edition of "Take-out Tuesday" will include several collar and lapel chokes that can be performed from the front or side, and even if someone is on top of you.  Last week we covered the rear naked choke(strangle) along with a couple defenses. It's a popular move but has limited application in the real world, especially for women. I started with the rear naked choke so that you could understand what a strangle is and how it feels when someone does it to you.

The movements this week will be much more usable and very difficult to defend against once you've got the hold.  My thought is, if my daughter, who is about 5 feet tall and weighs about 100 pounds, can't use something to defend herself, I shouldn't be teaching it to you.  Trust me, if she gets these holds on you, you're in serious trouble.

We will practice the movements on the B.O.B. dummy.  Please bring in an old jacket or hoodie and you can try them on a real person.  We'll do this after your warmup and before your workout.

Sunday, March 23, 2014

CrossFit Workout - Monday 3/24/14

Strength: front squat 5-5-5-5-5

Metcon/WOD: amrap in 8 minutes of
2 - rope climb
15 - air squat

We will have scaled options if you can not yet climb the rope. 

Saturday, March 22, 2014

CrossFit Workout - Saturday 3/22/14

Thursday, March 20, 2014

CrossFit Workout - Friday 3/21/14

Partition any way you choose, for time

100 calories on Concept2 Rower
50 ring dips
100 pushups - double hand release
150 squats

We will have an alternate workout if you are planning on performing Open Workout 14.4 Saturday.

Wednesday, March 19, 2014

CrossFit Workout - Thursday 3/20/14

Warmup:  5 rounds
300 meter row
5 - 1 inch work into 2 pike pushups
15 squats
30 mountain climbers - 4 count

Strength (in warmup)

Snatch high pull 5-5-5-5-5



21-15-9 reps of
deadlift 225lb/155lb
handstand pushup

Scale weight not to 60% of 1 rep max.  Do NOT increase weight above 225 for any reason.  Scaling options will be available for the handstand pushups.

Cool down:  Trainer's choice

Tuesday, March 18, 2014

CrossFit Workout - Wednesday 3/19/14

Sumo deadlift high pull 10-10-10-10-10

Max reps in 12 minutes of double unders.  Perform 3 burpees at the start of each minute.

Monday, March 17, 2014

CrossFit Workout - Tuesday 3/18/14

Strength/Skill: Full cleans 5-5-5-5-5

Metcon/WOD: max rounds in 12 minutes of
1 rope climb
10 pushups - hand release
15 squat

There will be modifications if you are not able to climb the rope to the ceiling. Do not skip today because you don't think you can climb a rope.  Both scaling options do not have you rising more than a foot off the floor and will teach you the proper movement progressions so one day you will climb that bitch, soon.

Today starts "Take-out Tuesday", with a new self defense skill taught every week during your cool down period.  A 3 minute Fran time or making it to Regionals is great, but it won't necessarily save your skin if ever find yourself in a situation where you need to defend yourself. Each week I'll teach you something that just might save your life, or at least stop someone in their tracks if they decide to mess with you.  Today you'll learn the rear naked choke.  If you've seen any MMA fights on TV you've certainly heard this term.  It's really a strangle, not a choke, but we'll use the recognized term. I'll teach you the how and why, and the why not.  It's a simple move to do correctly but most people do it all wrong.  This new additional skill offering is totally optional for you to take part in.  If you have not interest, just skip it - or at least watch and learn something anyway.

Sunday, March 16, 2014

CrossFit Workout - Monday 3/17/14

P6 rounds for time of

3 - DB squat clean triple thruster  30/20
17 - kb swings  55/36

Triple Zuckies today in honor of St. Patrick's Day.  Paired with KB swings? Why not?  Burpees would have just been outright mean.  Rope climb WOD on Tuesday, so don't drink too much green beer today or you'll pay for it tomorrow. Cheers!

CrossFit Workout - Saturday 3/15/14

CrossFit Open Workout 14.3

Thursday, March 13, 2014

CrossFit Workout - Friday 3/14/14

Climbing Mount Helen - 4 rounds for time

Weekend Update:  No Super Sweet Friday P.M. workout today.

Saturday, doors open at 8:00am for members.  Basic Intro Workout at 11:00am for beginners and new people interested in learning more about CrossFit.  First three 11:00am visits are free, then $5 each after that.

We will be doing the CrossFit Games Open 14.3 workout as our member WOD all morning Saturday.  Registered competitors will be doing 14.3 starting at noon.  Everyone is welcome and encouraged to attend and cheer on your favorite CrossFit Clevelanders.

Sunday:  Yes, Open Gym from 9:00am until 11:00am.  Come in and work on your weaknesses and/or make up a workout from this past week.

Wednesday, March 12, 2014

CrossFit Workout - Thursday 3/13/14

Strength:  Power Snatch 3-3-3-3-3...

Test: Find your max height box jump

Metcon/WOD: Rowing & ball slams, fast and furious

Cool down:  100 hollow rocks, slowly with perfect form

Tuesday, March 11, 2014

CrossFit Workout - Wednesday 3/12/14

Strength: push press 7-7-7-7-7, from the floor as long as you are able


5 rounds for time of
6 wall walks
25 wall ball shots

Don't forget we are having our new monthly Member Networking Lunch today, Wed 3/12/14, at Deagan's Kitchen and Bar in Lakewood, OH  starting at noon.  Come learn what your fellow CF Clevelanders do when they are not at the gym.  Bring business cards/brochures or info on any clubs or organizations you would like to tell the group about.  We will have the private room to ourselves and you can order off the menu.  You'll have your own tab if you eat. If not, this won't cost you a dime.
You can see more details on our CrossFit Cleveland Facebook Fan Page, even if you don't have a FB account.

Monday, March 10, 2014

CrossFit Workout - Tuesday 3/11/14

50-40-30-20-10 reps for time of

Double unders
KB swings

Jacked version, unbroken double under reps

Sunday, March 9, 2014

CrossFit Workout - Monday 3/10/14

CrossFit Games Open Workout 14.2

We have a modified version if you are unable to perform 14.2 Rx'd.  If you already did our modified version on Saturday, we'll have an alternate version.

Thursday, March 6, 2014

CrossFit Workout - Friday 3/7/14

max rounds in 15 minutes

10 deadlift 135M/95W
15 pushup - hand release
20 lateral jump over bar

Increase weight by 10lb-W & 20lb-M at 5:00 & 10:00

Warmup: Box jumps, overhead squats & kb swings

Weekend Update: 

Friday: Yes, we have a Super Sweet Friday Night Workout this week at 6:00pm on Friday 3/7/14.

Saturday: The member WOD will be the CrossFit Games Open 14.2 Workout. All members have a chance to experience what millions of CrossFitters worldwide are doing along with close to 200,000 people who are registered on The CrossFit Games site. Our members who are registered are performing their workouts starting at noon. Everyone is welcome to attend and watch as they have their performances judged and scores validated for submission to the Leaderboard.

Saturday: Vince is performing on stage at Barbarinos on Sprague Road in Columbia Station from 8:00pm to 11:00pm. Vince is an accomplished actor and musician. He will be be taking requests and showing off his singing and piano playing talents that night. Several of us are taking the trip to see him, before or after the Deagan's Kitchen & Bar outing for Jeff's birthday.

Sunday: Yes, Open Gym with doors opening at 9:00am and lights out at 11:00am.

Wednesday, March 5, 2014

CrossFit Workout - Thursday 3/6/14

From, Main Site Workout 2/25/14


In front of a clock set for 12 minutes:
4 minutes of clean and jerk, 135M/95W
4 minutes of rowing
4 minutes of burpees

Record sum of clean & jerk reps, rowing calories and burpees to Whiteboard

*** Hey CrossFit Clevelanders, make plans to join us at our 2nd monthly Member Networking Luncheon on the 12th of this month. Deagan's Kitchen and Bar on Detroit Rd. in Lakewood, OH starting at noon. Get to know your fellow CrossFitters and learn what everyone does outside the box.

We had a good turnout for our 1st meeting last month and hope to have even more this month.

Tuesday, March 4, 2014

CrossFit Workout - Wednesday 3/5/14

3 rounds for time of

40 calorie row - Concept2 Erg
40/30W sand bag crunch, abmat w/knees out
40/30W sand bag squat clean
Perform 10 burpees every time you drop the sandbag

Since all the sandbags weight the same, guys perform 40 reps each and ladies perform 30 reps.

*** Hey CrossFit Clevelanders, make plans to join us at our 2nd monthly Member Networking Luncheon on the 12th of this month. Deagan's Kitchen and Bar on Detroit Rd. in Lakewood, OH starting at noon. Get to know your fellow CrossFitters and learn what everyone does outside the box.

We had a good turnout for our 1st meeting last month and hope to have even more this month.

Monday, March 3, 2014

CrossFit Workout - Tuesday 3/4/14

Part 1: front squat 10-10-10-10-10

Part 2: 5 rounds for time of
10 chest to bar pullup
10 handstand push-up
20 ball slam
20 jumping squat

*** Hey CrossFit Clevelanders, make plans to join us at our 2nd monthly Member Networking Luncheon on the 12th of this month. Deagan's Kitchen and Bar on Detroit Rd. in Lakewood, OH starting at noon. Get to know your fellow CrossFitters and learn what everyone does outside the box.

We had a good turnout for our 1st meeting last month and hope to have even more this month.

Sunday, March 2, 2014

CrossFit Workout - Monday 3/3/14

CrossFit Games Open Workout 14.1

As many rounds/reps as possible in 10 minutes of...

30 double unders & 15 power snatches (75lb/55lb)

Scaling options will be available for both movements.

If you performed 14.1 on Saturday you will have an optional WOD available, or you can opt to repeat it.  We will be doing the Open WOD every Saturday as our member workout for the next 4 weeks so everyone can have a chance to participate and experience the workout that hundreds of thousands of CrossFitter are doing. We may or may not repeat the WOD on Mondays, it will depend on the workout. I will post every Friday whether or not the Open WOD will be only on Saturday or also on Monday.

CrossFit Workout - Saturday 3/3/14

CrossFit Games Open WOD 14.1 and Amanda's Marathon Row