Workout of the Day - Monday 12/31/07

5 - BW Deadlift
10- 1/2BW Thruster
15- Box jump

Max rounds in 20 minutes, post to Comments

Friday 12/28/2007

For time:

25 cleans 65lbs
25 pullups
15 cleans 65lbs
15 pullups
5 cleans 65lbs
5 pullups

Thursday 12/27/2007

Jump rope 5 minutes
AbMat sit-ups 5 minutes
Jump rope 3 minutes
Wallballs 3 minutes
Jump rope 1 minute
Deadlift 65lbs. 1 minute

Warm-up: 3 rounds: thruster/overhead squat for 5 reps

Wednesday 12/26/2007

Push Press 5-5-5-5-5

increase weight each set to a max weight without losing form

Warm -up
20 sit-ups
15 wall balls
10 push ups

3 SETS

MONDAY 12/24/07

"Tabata's":

20 seconds work/10 seconds rest of the following:

1. Pushups
2. Kettlebell/dumbell swings
3. Sit-ups
4. Squats

8 rounds of each exercise. Finish one exercise before moving to the next exercise. 16 minutes total.

CrossFit Cleveland WOD- Friday 12/21/07

25 reps of

DB lunges - 25lb
Box jumps - 20"
Pushups

4 rounds-Post time to Comments

CrossFit Cleveland WOD- Thursday 12/20/07

For time, 21-15-9 reps of

45lb. OHS
GHD Situp
Hanging leg-lift crossovers

Warmup- 35 hang snatch - pvc

Post time and load to Comments

CrossFit Cleveland WOD- Wednesday 12/19/07

5x5 Deadlift and 5x5 standing press

Post load to Comments

CrossFit Cleveland WOD- Tuesday 12/18/07

100 Jumping Pullup Burpees, for time. (JPBs)

warm up - 1 min jump rope then 30 second handstand hold, 3 rounds

Alternate WOD- 100 jumping pullups, 100 squats, 100 pushups
You can complete these in any order, break into as many sets as needed. 10 rounds of 10 reps of each, 5 rounds of 20, etc.

Scale down - 50 reps.

For all- advise to do sets of 10-15 reps with 30-60 seconds rest in between.

CrossFit Cleveland WOD- Monday 12/17/08

Rowing Helen - 3 rounds for time of

500M row
21 kb swings - 36lb
12 pullups

warm up - 35 med ball cleans

Post time to Comments

Friday 12/14/07

50 box jumps
50 deadlifts 65 lbs
50 wallballs
50 walking lunges with 20 lbs dumbells

Post time to comments

Warm up 3 rounds:
1 minute jump rope
10 squats
10 push-ups
10 back extensions (GHD)

Thursday 12/13/07

500 meter row
21 kettlebell/dumbell swings (weight to scale)
10 push-ups
15 ghd sit-ups/or abmat sit-ups

COMPLETE 3 ROUNDS

Wednesday 12/12/07

Back squat 5-5-5-5-5

Increase to maximal weight without losing form

Post loads to comments

Tuesday 12/11/07

21-15-9 reps for time:

65lb. Thruster
Burpees

Scale weight as needed.

Monday 12/10/07

Complete as many rounds as possible in 20 minutes of

5 pullups
10 knees to elbows
15 walking dumbell lunges (scaled weight)

Post # of rounds and db weight to Comments

Saturday 12/08/07

Fight Gone Bad, CF HQ format

3 rounds, 1 minute rest between rounds

1 round = 1 minute of each exercise with no rest in between
Wall Ball - 20 lb.
SDHP - 75 lb.
Box Jump - 20"
Push Press - 75 lb.
Row (calories)

Record and post total reps to Comments, count calories on row

Friday 12/07/07

Row 500M
50 box jumps
Row 500M
50 KB Swings 36 lb.
Row 500M
50 Deadlifts 65 lb.
Row 500M
50 Abmat situps

For time Post to Comments

Thursday 12/06/07

For time, 21-18-15-12-9-6-3 reps of

75 lb summo deadlift high pulls
21 lb wall ball shots

Scale load down as needed. Post time and load to Comments

Wednesday 12/05/07

Warmup - 1000M row and 30 Deadlifts - 45lb bar

Deadlift 5-5-5-5-5

Rest 3 minutes between sets. Post loads to Comments

Tuesday 12/04/07

Warm up - 3x 1 minute round of shadow boxing + 10 forward rolls. Add knees in 2nd round and front kicks in 3rd round of shadow boxing warmup

4 rounds for time

25 Rings Pushups
25 KB Swings - 36lb
25 Box Jumps - 20"
25 Ab Mat Situps

Scale down: standard pushups, box step-ups, and crunches - as needed

Monday 12/03/07

Jump rope – 5 minutes

Clean and Jerk – 5 minutes

 

Jump rope – 3 minutes

Clean and Jerk – 3 minutes

 

Jump rope – 1 minute

Clean and Jerk – 1 minute

 

Post results to Comments, total number of rope jumps and total reps and load of c&j

Thursday 11/29/07

Blackjack from hell

21 thrusters - OLY bar
21 situps

complete as many rounds in 21 minutes

Post rounds to Comments

Wednesday 11/28/07

Deck of Cards

Shuffle a standard deck of card and get ready to deal one card at a time.

Clubs = Dumbbell Clean - alternate right and left side
Diamonds = Thrusters
Hearts = Pushups
Spades = Push Press - pvc or OLY bar

Turn over a card and perform that # of reps of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 10 burpees.

Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters. Also, turn two or three cards face up slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.

Tuesday 11/27/07

Bodyweight Max Test, 3 rounds

Do maximum reps of each of the following exercises with no rest in between. After completing all four, rest 3 minutes and do one more round. Rest 3 minutes and do a third round.

Pullups
Pushups
Situps
Squats

There is no time limit. There is no rest/break during a set. This differs from max rep sets that allow you to hang from the bar or hold the top of a pushup for a second or two before continuing. You stop counting once you have even the slighest pause.

Record all reps to Comments.

Tuesday 11/20/07

Fat Burner - Helga's Ugly Cousin

5 pullups
10 pushups
15 KB/DB swings

As many rounds in 15 minutes. Start the first 5 minutes at a warm-up pace. Up the intensity for the next 10 minutes.

Next do 10-15 minutes of stretching and practicing your deadlift and squat form.

Then complete as many rounds in the next 15 minutes of

10 pushups
10 squats
60 yard sprint

It's a good idea to rest one full minute after each sprint.

Post number of rounds for each triplet to Comments.

Thursday 11/15//07

Fight Gone Bad

Three rounds, record total reps (cal for row)to Comments

One rounds consists of performing each exercises for one minute.

Thruster - 45lb bar
Hanging knees to elbows
Overhead Squat - 45 lb bar
Back extension
Row (cal)

The clock keeps running. Move to the next exercise with no rest. Rest one minute after each five minute round.

Wednesday 11/14/07

Deadlift

3-3-3-3-3-3-3
Rest 3 minutes between sets, go heavy baby!

Warmup with pvc or an OLY bar, 3 sets of 10 reps

Post loads to Comments

If you don't have access to heavy weights for deadlifts, do 100 pullups for time.

Tuesday 11/13/07

Warm-up - 3 two minute rounds of shadow boxing
add knees 2nd round and kicks in 3rd round

For time...

400M sprint or 500M row
21-15-9 reps of
pushups
kb/db swings
Overhead Squat - bar or pvc
400M sprint or 500M row

Post time and loads to Comments

So, you'll start with the sprint or row

21 pushups
21 swings
21 ovs

15 pushups
15 swings
15 ovs

9 pushups
9 swings
9 ovs

and finish with another sprint or row

Wednesday 11/07/07

CF Warmup - 3 rounds


35 reps clean and press - 135lbs.

Scale down as needed and use a barbell, dumbbells or a med ball. Catch clean in full squat, stand prior to pressing the weight. It's a press, not a thruster.

Post time and load to Comments

Tuesday 11/06/07

Another 300 workout

50 reps of the following exercises...

Wall ball shots
Pushups
Overhead squats
Box jumps
Pullups
Hanging knees to elbows

Complete in any order, but you must finish all 50 reps before moving to the next exercise. Post time and loads to Comments.

Thursday 11/01//07

"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.

Wednesday 10/31/07

Happy Halloween!

Deadlift

3x3x3x3x3x3x3

Post load to Comments

Warmup for the workout by doing light sets of DLs instead of the CrossFit warmup. Focus on proper form on all lifts. Rest a full 3 minutes between sets as the loads get heavier. Dealifts are a fundamental exercise for Crossfit. Start with PVC pipe until your form is perfect.

Here is a video clip of Mark Rippetoe on proper deadlift alignment.

The 2nd half of this video can be found on the main CrossFit website.

Tuesday 10/30/07

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Thursday 10/25//07

As many rounds in 20 minutes of...

5 burpees
10 med ball clean and jerk
15 KB/DB swings

Post # of rounds to Comments

Wednesday 10/24/07

5x5 Back Squat
5x5 Standing Press

Start of warming up with a 45lb bar, 10 reps of each

Post load to Comments

Tuesday 10/23/07

CF Warmup x 3

For time, 21-15-9 reps of..

KB/DB Swings - 35 to 55 lbs.
Thrusters - pair of 25lb DBs
Somersaults

Yes, I really wrote somersaults. Come to a standing position after each rep. If you have not gone upside down much lately, drop to 10 somersaults per round. We'll be building an interesting progression with these. This workout is hard and fast.

Post time to Comments

Thursday 10/18//07

Sean calls this one 21 Minutes of Suck or Blackjack in Hell.

6 rounds – two minutes of jump rope followed by one minute for max reps, 30 seconds rest between rounds.

It goes like this....

Two minutes Jump Rope
One minute max reps – Squat
30 seconds rest

Two minutes Jump Rope
One minute max reps – Pushup
30 seconds rest

Two minutes Jump Rope
One minute max reps – Pullup
30 seconds rest

Two minutes Jump Rope
One minute max reps – Box Jump (20” minimum)
30 seconds rest

Two minutes Jump Rope
One minute max reps – Row (calories)
30 seconds rest

Two minutes Jump Rope
One minute max reps – Standing Press (1/3 - 1/2 of Body Weight)
30 seconds rest

Complete in any order depending on equipment available. Sub SumoDL High Pull if rower is not available. Count all successful reps for each round. Post the total number of rope jumps of all six rounds and the total number of max reps of all six rounds combined. Score looks like this, 1235/225 for 1235 rope jumps and 225 total max reps. Add “+P” if you meet Pukie!

Wednesday 10/17/07

Pushup Ladders plus Squats

Start the clock and during the first minute perform 1 pushup and 15 squats, then rest for the remainder of the first minute.

During the 2nd minute perform 2 pushups and 15 squats and rest for the remainder of the minute.

Continue increasing the pushups and by one rep each minute plus 15 squats for at least 15 minutes. Continue for as long as you are able, record highest number of pushups you are able to complete.

At the end of 15 minutes, you will have performed 120 pushups and 225 squats. This gets increasing more difficult in a hurry.

It will look like this:

Minute Pushups Squats
1........ 1......15
2........ 2......15
3.........3......15
4.........4..... 15

....... you get the idea

14.......14......15
15.......15......15
continue until you are unable to do any more pushups!

Finish with 50 reps of the Olympic Snatch with PVC or light bar

Tuesday 10/16/07

CrossFit Warm-up x3 then

Three rounds for time of:

Run 400 meters
65 pound Thruster, 30 reps
65 pound Walking Lunge, 30 steps

Post time to comments.

Scale Down - Use 45lb OLY bar or hold 10-20LB dumbbell in each hand

See the CrossFit FAQ for info on the official CrossFit Warmup routine.

Thursday 10/11//07

Run for 21 minutes and record distance. Cap off with 30 jumping squats, preferrably with an OLY bar on your back.

We did the 21 minute run on September 12th, June 20th and May 23rd, compare your results and post times to Comments.

It's nice and sunny this morning here in Miami, how is it in Cleveland?

Wednesday 10/10/07

Cindy

as many rounds in 20 minutes of

5 pullups
10 pushups
15 squats

Post # of rounds to Comments

Tuesday 10/09/07

Five rounds for time of:

50 Squats
100 Rope jumps

Post time to comments.

Thursday 10/04//07

Five rounds for time of:

Run 400 meters
65LB Thruster, 21 reps

Post time to comments.

Wednesday 10/03/07

6 DB clean and press - right
6 DB clean and press - left
12 Overhead Squat - bar or pvc

7 rounds, for time

Use 15%-25% of your bodyweight for cleans. 45LB bar or pvc on OHS. Scale weight down as needed to complete all 7 rounds maintaining solid form.

Post time and load to Comments!

Tuesday 10/02/07

Run 1 mile - warmup pace, followed by

max rounds in 20 minutes of

3 ring pushups
6 ring dips
9 box jumps 20"
12 KB swings 35lb

Post # of rounds to Comments

If you don't have rings, use paralletes or get your feet up on a table for the pushups and do chair dips instead.

Thursday 09/16/07

warmup - 50 med ball clean and press
start with power clean (catch in 1/4 squat) and advance to catching in a full squat as you work up a sweat

Helen

Three rounds for time:

Run 400 meters (1/4 mile)
21 reps - 1.5 pood Kettlebell swings (or 55 pound dumbbell swing)
12 Pull-ups

We did this last week. Kick up the intensity and knock a minute of two of your last time.

Post time to comments.

Scale down - 36lb Kettlebell or 35lb. dumbbell

Wednesday 09/26/07

Today we do a Crossfit Cleveland 5K - We just might name this workout "Troy does Cindy".

Begin with 5 pullups, 10 pushups and 15 squats and then run 400M(1/4 mile). Repeat 11 more times completing a 5K including 60 pullups, 120 pushups and 180 squats.

If you think this sounds too easy, make it a CrossFit Cleveland 10K!

If you don't have a pullup bar or tree branch available, sub 10 55lb DB/KB Swings for the pullups.

Post time to Comments

Tuesday 09/25/07

Warmup - 30 medicine ball clean and press

21-15-12-9 reps of
overhead squats
thrusters
pushups

use the same weighted bar for the ohs and thrusters, use pvc or broomstick if necessary

Post time to Comments

Thursday 9/20/07

One of my "300" workouts

For time....

400M run or 500M row
100 Pushups
100 Wallball Shots
100 Box Jumps
400M run or 500M row

Post time to Comments

Start with the 400M run or 500M row
break up into smaller sets and rotate between the pushups, wallball shots and box jumps as needed,
End with another 400M run or 500M row

Wednesday 09/19/07

Helen

Three rounds for time:

Run 400 meters (1/4 mile)
21 reps - 1.5 pood Kettlebell swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Scale down - 36lb Kettlebell or 35lb. dumbbell

Tuesday 09/18/07

CrossFit Warmup - 3 rounds, then

For time, 21-15-9 reps of
1x Body weight Deadlift
1/2x Body weight Push Press
3/4x Body weight Back Squat

If you don't have enough weights, increase reps indirectly proportional. i.e. if you only have 1/2 your body weight for the deadlifts, double the reps. Maybe my terms are wrong, but you get the idea.

Post time and load to Comments

Thursday 9/13/07

10 pushups
20 squats
40 yard sprint

Complete as many rounds as you can in 20 minutes

Rest as needed between rounds. Too little rest during the early rounds will waste you sooner than later. Start with no less than 30 seconds between rounds, a full minute is a better idea until you can gauge your capacity.

Post # of rounds to Comments

Wednesday 09/12/07

Run for 21 minutes and record distance.

We did this on June 20th and May 23rd, compare your results and post times to Comments.

Tuesday 09/11/07

21-15-9 reps of

135 deadlift
75 push press
followed by a 500 meter row or 400 meter run

Post time to Comments

You will do

135lb DL - 21 reps
75lb PP - 21 reps
500M row

135lb DL - 15 reps
75lb PP - 15 reps
500M row

135lb DL - 9 reps
75lb PP - 9 reps
500M row

Thursday 9/6/07

Warmup with 5 rounds of

5 pullups
5 med ball cleans
5 standing press with pvc

Then mark off 60 yards for sprints

Blast through 12 pushups, 12 squats and a 60 yard dash

12 rounds, rest one full minute after each sprint

Post total time to Comments

Wednesday 09/05/07

Fat Burner

Standing Press

warmup with
25 - PVC
15 - 10 lb bar
10 - 45 lb bar

then with 2 minutes rest between, do
5 reps x 65 lbs
5 reps x 85 lbs
5 reps x 95 lbs
5 reps x 105 lbs
5 reps x 115 lbs

Followed by

25 snatch with pvc, slow relaxed pace, focus on perfect form and deep OHS

then

as many rounds in 15 minutes of

3 reps dumbell snatches right side -15lb
3 reps dumbell snatches left side -15lb
6 reps Overhead Squat - 10lb bar

Post # of rounds to Comments

Tuesday 09/04/07

25 reps of

Box Jumps - 20"
Pushups
DB/KB Swings - 25lb
Box Step-ups holding Dumbells - 15 lbs

4 rounds for time

Post time to Comments

Thursday 8/30/07

Deck of Cards (back by popular demand! -Troy-)

Shuffle a standard deck of card and get ready to deal one card at a time.

Clubs = Clean and Jerk - med ball, dumbbells or bar
Diamonds = Med Ball toss or Wall Ball Shots
Hearts = Pushups
Spades = Overhead Squat - med ball, pvc or bar

Turn a card and perform that # of reps of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 10 burpees.

Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters. Also, turn one or two cards face up slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.

Post time to Comments

Wednesday 08//29/07

Warmup - 30 medicine ball clean and press

21-15-12-9 reps of

overhead squat
thruster
snatch

use the same weighted bar for all three exercises, use pvc or broomstick if necessary

Post time to Comments

Tuesday 08/28/07

400M Walking Lunge, post time to Comments

Thursday 823/07

50 reps of the following exercises, for time. Do them in any order but you must complete all 50 reps before moving on. Break into as many sets as needed. Scale down to 30 reps of each

Box Jump
Push Press
Dumbbell Swing
L-Sit/L-Hang - hold 50 seconds total time
Pushup
Deadlift
Snatch - PVC
Lying Elbows to Knees
Pullup
Squat

Post time to Comments

Wednesday 08//22/07

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Tuesday 08/21/07

Warmup - 30 medicine ball clean and press
Catch in a full squat, stand, then a full press with active shoulders

21-15-9 reps of

Pullups
Pushups
D-Ball Slams

1/2 mile run between sets, so perform

21 reps of pullups, pushups and slams
1/2 mile run
15 reps of pullups, pushups and slams
1/2 mile run
9 reps of pullups, pushups and slams

For time, post time to Comments

Thursday 08/16/07

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Post time to comments.

6:00PM Group Workout

FGB 3 rounds of performing the following exercises for one minute each with no rest in between, one minute rest between rounds. Count the total number of reps of each.

thrusters
hang snatch
pushups
box jumps
DL High pulls

Post total number of reps to Comments

Wednesday 08//15/07

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Tuesday 08/14/07

Fat Burner

100M sprints
10 pushups
15 overhead squats - PVC or light bar

As many rounds in 15 minutes. Start the first 5 minutes at a warm-up pace
Up the intensity for the next 10 minutes.

Next do 15 minutes of stretching and slowly practice your squat form.

Then as many rounds as you can complete in the next 15 minutes of

5 pullups
10 pushups
15 dumbbell swings

Post # of rounds to Comments

Thursday 8/9/07

Pushup and Squat Ladders

Start the clock and during the first minute perform 1 pushup and 15 squats, then rest for the remainder of the first minute.

During the 2nd minute perform 2 pushups and 14 squats and rest for the remainder of the minute.

Continue increasing the pushups and reducing the squats by one rep each minute for a total of 15 minutes. At the end of 15 minutes, you will have performed 120 reps of each. This gets increasing more difficult in a hurry.

It will look like this:

Minute Pushups Squats
1 1 15
2 2 14
3 3 13
4 4 12

....... you get the idea

14 14 2
15 15 1

Finish with 50 reps of the Olympic Snatch with PVC or light bar

Wednesday 08//08/07

Back Squat 3-3-3-3-3-3-3 reps

Warm up with light back squats, starting with the bar, then adding up to approx. 1/2 bodyweight.

Increase the weight by approximately 10% and perform 3 lifts at that weight, rest 2-3 minutes and perform 3 lifts at a new higher weight. Continue adding weight for each new set, progressing to your 3 rep max. Drop back in weight if you hit failure in a set.

Post loads to Comments

Tuesday 08/07/07

Fat Burner

5 Pullups
10 Back Extensions
15 KB/DB Swings

As many rounds in 15 minutes. Start the first 5 minutes at a warm-up pace
Up the intensity for the next 10 minutes.

Next do 15 minutes of stretching

Then as many rounds as you can complete in the next 15 minutes of

5 pullups
10 pushups
15 situps

Post # of rounds to Comments

Thursday 8/2/07

Deck of Cards

Shuffle a standard deck of card and get ready to deal one card at a time.

Clubs = walking lunge (right step and left step counts as 1 rep)
Diamonds = pushups
Hearts = Pullups
Spades = Squats

Turn a card and perform that # of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 15 burpees.

Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters.
Also, turn one or two cards face up slide them in the middle and/or 3/4 downin the deck. When these cards show, take a 30-60 second rest before continuing on.

Post time to Comments

Wednesday 08//01/07

Deadlifts 3-3-3-3-3-3-3 reps

Warm up with light deadlifts, starting with the bar, then addind up to 1/2 to 3/4 bodyweight.

Perform 3 lifts at each weight, increasing the weight each set to approach for 3 rep maximum. Rest as needed between sets, 2-3 minutes is normal. Do not skip or shorten the rest period. Drop back in weight if you hit failure in a set.

Post loads to Comments

Example: If your first set is 175, followed by a set of 195, then 215, then 235, then you fail on your 3 lift of 245, drop back to 235, then either retry 245, up to 240 or stick with 235. You would record this as:

175-195-215-235-245f-235-235


ALTERNATE:

If you do not have proper DL form for going heavy:

100 pullups
200 pushups

Break into as many sets as needed for each.

Post time to comments

Tuesday 07/31/07

Warmup for 5 minutes, alternating 10 reps of each the following:

Pullups/Body rows
Squats
Box/bench steps ups

After warmup:

1 mile run with the clock running. Start out running for 60 seconds, drop for 10 pushups and then come up into a full sprint for 10 seconds. Drop back to a jog pace for 60 seconds followed by the 10 pushups and 10 second sprint. Repeat the routine until you've covered one mile.

Rest as needed. Post time to Comments.

Thursday 7/26/07

Shadow boxing warmup, two 2-minute rounds

5 rounds, for time.

6 Dumbbell clean and press, right arm
6 Dumbbell clean and press, left arm
12 Pushups
12 Box jumps
12 15 yard shuttle runs

Post time to Comments

DB should be at least 15-20% of your bodyweight. Go as heavy as your form allows!

Wednesday 07//25/07

Pullup Ladders

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Tuesday 07/24/07

Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Scale down - 35lb Kettlebell or dumbbell

Thursday 7/19/07

Shadow Boxing warm-up - three 2 minute rounds with 30 seconds of handstand holds between rounds. Add knees in second round and kicks in third.

as many rounds in 20 minutes of:

3 pullups
6 pushups
9 situps
12 squats

Tear through this, post # of rounds to comments

If you don't have a pullup bar, find a tree branch.

Wednesday 07//18/07

CrossFit Warmup - 3 rounds, then

For time, 21-15-9 reps of

1x Body weight Deadlift
1/2x Body weight Push Press
1/2x Body weight Squat

If you don't have enough weights, increase reps indirectly proportional. i.e. if you only have 1/2 your body weight for the deadlifts, double the reps. Maybe my terms are wrong, but you get the idea.

Post time and load to Comments

Tuesday 07/17/07

CrossFir Warm-up x3 then

Three rounds for time of:

Run 400 meters
65 pound Thruster, 30 reps
65 pound Walking Lunge, 30 steps

Post time to comments.

Scale Down - Use 45lb OLY bar or hold 10-20LB dumbbell in each hand

See the CrossFit FAQ for info on the official CrossFit Warmup routine.

Thursday 7/12/07

Run for 3 minutes, drop for 30 seconds of pushups followed by 30 seconds of squats. Repeat.

5 rounds, 20 minutes overall. Finish with a handstand hold for 90 seconds.

Record distance covered, total number of pushups and squats, and the number of handstand attempts to get to a total 90 seconds. Post to comments.

Scale down-none. Suck it up.

Wednesday 07//11/07

CF Warm up minus pullups

Run 800M
25 pullups
50 pushups
100 squats
Run 800M

For time.

Break pullups, pushups and squats into as any sets as necessary. You do not have to complete all 25 pullups before moving on to the pushups.

Tuesday 07/10/07

Dumbbell or Kettlebell Swings - 35lb
Box Step-ups with 35lb DB/KB - 20"
Incline Pushups (feet elevated on 20" box)

4 rounds for time

Hands on top of box(decline pushups) if needed. Scale down weight for swings and step-ups if necessary.

Thursday 7/5/07

30 Overhead Squat w/bar
10 Box Step-ups with dumbells
90 seconds handstand hold

20 Overhead Squat w/bar
20 Box Step-ups with dumbells
90 seconds handstand hold

10 Overhead Squat w/bar
30 Box Step-ups with dumbells
90 seconds handstand hold

For time, post to Comments

Tuesday 07/03/07

21-15-9-6 reps of

20" box jumps
135lb Deadlift
10 yard shuttle run
Pushups

For time, post to Comments

Thursday 6/28/07

With a clock running continuously, do 1 minute of each exercise then rest for 1 minute. 5 rounds. Count the total number of reps for all 5 rounds.

Dumbbell Snatch - right arm
Dumbbell Snatch - left arm
Jumping Squats

Snatches - use a dumbell that is 1/4 of your body weight
Jumping Squats - 45 lb. bar, scale down to PVC pipe or no weight at all


Start a timer and do as many right arm DB snatches as you can in 60 seconds, then immediately switch to the left arm and do as many DB snatches as you can in the next 60 seconds, then do as many jumping squats as you can in the next 60 seconds. Rest for the next 60 seconds then repeat for 4 more rounds.

Scale down weight of DB if necessary.

Here's a video on the Db Snatch

Here's a video on the Jumping Squat

Wednesday 06/27/07

Balls to the walls

4 rounds for time

25 pushups
25 DB swings (1/4 body weight)
25 Overhead Squats (1/4 body weight)
25 jumping pullups

load should be equal to 1/4 of your body weight. e.g. you weigh 160 pounds, you use 40 pounds for your DB swings and Overhead Squats.

Post time and load to comments

Tuesday 06/26/07

Fran

21-15-9 reps of:

90 lb. Thrusters (Squat-Push Press)
Pullups

For time, post ot comments


Scale down to 65lb or 45lb Thrusters and Jumping Pullups

Monday 06/25/07

Rest Day

Here is a WOD video showing the Olympic Snatch and Overhead Squat, from www.crossfit.com

Friday 06/22/07

Rest Day

Don't forget to show for our Outdoor Workout tomorrow morning. Check the Schedule/Events page for more details.

Check out this video from the main CrossFit website

Thursday 6/21/07

Helen

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

3 rounds for time, post to comments

Wednesday 06/20/07

Run for 21 minutes and record distance. Post to Comments.

We did this last month. Compare your results to your May 23, 2007 workout.

Tuesday 06/19/07

3 rounds for time

Dumbbell Cleans - 9 right arm, 9 left arm
Handstand Hold - 2 minutes

Post time to comments


Dumbbell should be 1/4 of your bodyweight

Tuesday 06/12/07

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Monday 06/11/07

Rest Day.

Heard of Parkour? It's been growing around the world and finally catching on in Cleveland. Check out this article from a recent Crossfit Journal on Parkour by Jesse Woody.

Sunday 6/10/07

Run 5K, post time to comments

Saturday 06/09/07 Outdoor Workout

50 reps of the following exercises, for time. Do them in any order but you must complete all 50 reps before moving on. Break into as many sets as needed. Scale down to 30 reps of each

Box Jump
Push Press
Dumbbell Swing
L-Sit/L-Hang - hold 50 seconds
Pushup
Deadlift
Snatch - PVC
Lying Elbows to Knees
Pullup
Squat

Post time to Comments

Friday 06/08/07

Rest Day.

Come early to our workout tomorrow morning!

Thursday 6/7/07

Five rounds for time of:

Run 400 meters
65 pound Thruster, 30 reps

Post time to comments.

Scale down if this is your first time doing this.

Four rounds for time of:

Run 400 meters
45 pound Thruster, 25 reps

Wednesday 06/06/07

Ten Fifties

50 of each exercise, for time.

Squat
Stepping lunge (50 each leg)
Push Press - 65 lb
Pullup (Kipping or Jumping w/full negative)

Bag work (5o each left side/50 each right side)

Jab & reverse punch
Front leg roundhouse kick
Double front kick

Post time and comments

Tuesday 06/05/07

Fran

21 reps - 95lb Thrusters
21 reps - Pullups

15 reps - 95lb Thrusters
15 reps - Pullups

9 reps - 95lb Thrusters
9 reps - Pullups

For time.

Monday 06/04/07

Rest Day.

Check out our new mascot Jessie!!

Sunday 06/03/07

90 minutes of Hooverball

Hooverball is like playing Volleyball with a 4 pound medicine ball. Throwing and catching the med ball on a sand volleyball court.

Saturday 06/02/07

Outdoor Workout - Cindy

5 pullups
10 pushups
15 squats

Complete as many rounds as possible in 20 minutes, post score to Comments

Wednesday

Run for 25 minutes., drop every five minutes for 30 seconds of pushups followed by 30 seconds of squats.

Record total distance.

Tuesday

200 pushups
200 squats
200 dips

For time, post to Comments

Split up sets in any order to complete all reps.

Monday

Rest Day.

We have switched to a new format, 3 days on, 1 day rest, 2 days on, 1 day rest, rinse and repeat. That translates to:

Monday rest day
Tuesday workout
Wednesday workout
Thursday workout
Friday rest day
Saturday workout
Sunday workout

Sunday

30 Second Handstand Hold
30 Second L-Sit or L-Hang
30 Squats

5 rounds, for time

Use multiple attempts if necessary to get a total of 30 seconds during each round.

Post time to Comments.

Saturday

FGB 3 rounds of

Wallball Shots
DB Swings
Box Jumps
Push Press
Body Rows

With the clock running, do 1 minute of each exercise, switching to the next with no rest. 1 Minute rest after completing all five exercises. That is one round. Record total number of reps for all three rounds.

Post score to comments.

Wednesday

Run for 21 minutes and record distance. Post to Comments.

We'll do this again in 30 days and compare distances. You will see if doing all of these random functional exercises helps your running.

Tuesday

21-15-9 reps of

185lb Deadlift
135lb push press
box jumps - 24"

Post time to Comments

Scale down

135lb Deadlift
95lb push press
box jumps - 20"

Sunday

Hooverball games at Lakewood Park, noon

Saturday

Join us at our Outdoor Workout 10:00am, Cleveland Metroparks

or take a Rest Day

Friday

The Killer 50's

50 Jumping Jacks
50 Jab + Reverse Punch - left side
50 Jab + Reverse Punch - right side
50 pushups
50 squats
50 front kick - right leg
50 front kick - left leg
50 dips
50 jumping pullups
50 box jumps

Complete all 50 of each exercise before moving on to the next. Break sets and rest as needed.

Post time to Comments.

Thursday

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to Comments

Wednesday

Burgener Warmup

Jumping pullups - 21 reps
Pushups - 21 reps
1/4 mile run
100 step Farmer's walk with 25lb dumbbells

Jumping pullups - 15 reps
Pushups - 15 reps
1/4 mile run
75 step Farmer's walk with 25lb dumbbells

Jumping pullups - 9 reps
Pushups - 9 reps
1/4 mile run
50 step Farmer's walk with 25lb dumbbells

For Time -

Tuesday

Rest Day

Monday

Warmup for 5 minutes, alternating 10 reps of each the following:

pushups
squats
box/bench steps ups

After warmup:

1 mile run. Start out running and after 60 seconds break into a full sprint for 10 seconds. Then drop back to a jog pace for 60 seconds and break into a full sprint for 10 seconds. Repeat until you've covered one mile.


Scale overall distance to your fitness level.

Sunday

Do as many rounds of this circuit in 20 minutes.

5 pullups
10 pushups
15 squats

Post rounds to Comments

Saturday

21-15-9 reps of
thrusters and pushups

1/4 mile run

21-15-9 reps of
pullups and situps

1/4 mile run.


For time.

Friday

Rest Day.

Thursday

Complete as many rounds in twenty minutes as you can of:

65 pound barbell Thruster, 15 reps
21 Jumping pull-ups

Post rounds completed to Comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

Wednesday

800 Meter Run (1/2 mile)

200 Situps
150 Squats
100 Pushups
50 Pullups

800 Meter Run

For Time. Post time to Comments


Split each exercise into any number of reps/sets in order for you to finish in record time. You do not need to complete all 200 situps before moving to the squats. For example, you can do 30 situps, then move on to do 50 squats, 10 pushups and 5 pullups, then repeat in any combination until you are done. Any combination in any order as long as you complete the totals listed for each exercise.

Finish with another 800 Meter run.

Tuesday

Warmup - Jump rope for 3 minutes

Do one minute of each exercise followed by two minutes rest. Five rounds. Record the number of reps for each exercise and total all five rounds, post total score to Comments

185lb deadlift
Elevated pushup (feet up above hands on waist-height platform)

SCALE UP
225lb deadlift
Handstand pushup

SCALE DOWN
135lb deadlift
pushup

Monday

40 Overhead Squat w/bar
10 Box Step-ups with dumbells
1 minute handstand hold

30 Overhead Squat w/bar
20 Box Step-ups with dumbells
1 minute handstand hold

20 Overhead Squat w/bar
30 Box Step-ups with dumbells
1 minute handstand hold

10 Overhead Squat w/bar
40 Box Step-ups with dumbells
1 minute handstand hold

See Comments for tips and details

For Time, post time to the Comments


Scale down - eliminate the 40s

30 Overhead Squat w/bar
10 Box Step-ups with dumbells
1 minute handstand hold


20 Overhead Squat w/bar
20 Box Step-ups with dumbells
1 minute handstand hold

10 Overhead Squat w/bar
30 Box Step-ups with dumbells
1 minute handstand hold

Thursday

Rest Day - Check out Hooverball

Take a few minutes to read about Hooverball. Basically, it's volleyball played with a 4 or 6 pound medicine ball. I hear it's a killer workout. It's a perfect CrossFit activity!

Here's one link http://www.hooverassociation.org/hooverball.html

Do a google search, you'll find plenty of additional info.

We have a handful of us ready to try it out. We'll post the time and date next week.

Hoover-ball was played by teams of 2-4 players with a six-pound medicine ball over a net eight feet high on a court similar to one used for tennis. The game was scored exactly like tennis, and played in similar fashion. The server throws the ball. The opponent must catch it on the fly and immediately return it, attempting to put it where it cannot be reached and returned. The side that misses the ball or throws it out of bounds loses the point.

"It is a distinctly strenuous affair, best understood as exactly like tennis except that the net is eight feet high, there are no rackets and the ball is a hefty medicine ball weighing six pounds." The New York Times

Join us, what's the worst that can happen. I'm sure we will go to Nuevo Acapulco for Margaritas after this one!!!

Wednesday

Hola from Miami

Warm up: Shadow boxing - three 2 minute rounds, 30 seconds rest between rounds, add kicks and knee strikes in 3rd round

12 rounds of

10 pushups
40 yard sprint
1 minute rest

Before you start the warmup, step off 40 yards and place some sort of marker at each end point.

Start at one end of the 40 yard stretch you marked off. Drop and do 10 strict pushups, chest to deck, full range, then immediately bolt into a full, all out sprint for 40 yards. Rest/recover for one full minute. Drop and do 10 more strict pusups and sprint 40 yards back to the first marker and rest for a full minute. Repeat. 12 rounds total.

Sprint as fast as you can, don't just jog fast. Hard forward push off the landing foot, high knees, pumping arms, running like you are fleeing for your life. It's only 40 yards - give it everything you have!

Tell us how you liked this one, post to Comments.

Tuesday

Warm up: Shadow boxing - three 2 minute rounds, 30 seconds rest between rounds,
add kicks and knee strikes in 3rd round.


5 rounds of

Row 500 meters or run 400 meters (See Comments for tips.)
Handstand hold - 1 minute total

Break handstand hold in smaller sets if necessary. If you come down after 20 seconds, kick up and continue your count as many times as it takes for you to get to 60 seconds(overall workout timer keeps running). Soon you will hold it for the full minute in one attempt. This will improve your overall time considerably.

Post time to Comments

Monday

21-15-9 reps of

185lb deadlift
Elevated pushup (feet up on waist-height platform)

SCALE UP

225lb deadlift
Handstand pushup

SCALE DOWN

135lb deadlift
pushup

Perform 21 reps of each movement, then 15 reps of each, followed by 9 of each, FOR TIME.

Post time and comments!

Sunday

Rest Day

Here are a few links to get started with CrossFit and to get in the best shape of your life.

CrossFit Journal Article What is Fitness?
http://www.crossfit.com/cf-download/CFJ-trial.pdf

CrossFit "Start Here"
http://www.crossfit.com/cf-info/start-how.html

Here's what Men's Journal has to say
http://mensjournal.com/healthFitness/0602/workout_20minutes.html

Have a great weekend!!

Saturday

Ten Fifties

50 of each exercise, for time.

Squat
Stepping lunge (50 each leg)
Push Press - 65 lb
Pullup (Kipping or Jumping w/full negative)

Bag work (5o each left side/50 each right side)

Jab & reverse punch
Front leg roundhouse kick
Double front kick

Post time and comments

Friday

Tabata something else

20 seconds work followed by 10 seconds rest of each of the following exercises, 8 rounds of each before moving to the next.

Squats
Pushups
Dips
Situps

Score is the total of the least number of reps of each exercise.

Post score and questions.

Harder than it looks!

CrossFit Warmup x 3

3 rounds for time

25 Pushup
25 Overhead Squat - 10lb Bar
25 KB/DB Swing - 25lb
25 Box Jump - 18"
100 Meter sprint


SCALE UP

Pushups on rings
OHS - 45lb OLY Bar
KB/DB - 35lb
Box Jump - 24"
100 Meter sprint


SCALE DOWN

Pushups on rings above feet, straight body-NO knees
OHS - PVC
KB/DB - 15lb
Box Jump - 12"
100 Meter sprint