CrossFit Workout - Friday 12/31/10

Happy New Year's Eve folks!  Last day of 2010

20-10 for time

20 - KB swing
10 - calories on the C2 rower
20 - goblet squat
10 - calories on the C2 rower

20 - KB swing

10 - calories on the C2 rower

20 - goblet squat

10 - calories on the C2 rower

20 - KB swing

10 - calories on the C2 rower

20 - goblet squat

10 - calories on the C2 rower

KB swing weight, 55lb men, 36lb ladies - scale as needed

goblet squat weight, 30lb DB men, 20lb DB ladies - no scaling, suck it up!

7:00am CrossFit Games Competition Team WOD - use the same KB for the goblet squats

Warmup: on the board

Cool down: on the board, Cheers!

CrossFit Workout - Thursday 12/30/10

6 rounds for time

15 ring dips
10 burpees


Warmup: 1500m row & 75 squats, partitioned any way you choose
Cool Down: 200 bicycle crunches, timed optional R&L = 1

RESULTS:

CrossFit Workout - Wednesday 12/29/10

Shoulder press - 1 rep max
Push press - 1 rep max
Split jerk - 15 reps for time, using your shoulder press 1 rep max weight

Work up to reach your 1 rep max shoulder press, resting 2-3 minutes between sets. Then work up to reach your 1 rep max push press, resting 2-3 minutes between sets. After reaching your 1 rep max push press, rest 3 minutes, reload the bar with your 1 rep max shoulder press weight, and perform 15 reps of split jerks, for time.

RESULTS:

CrossFit Workout - Tuesday 12/28/10

max reps in 2 minutes of

pullups

pushups

situps

squats

rest 4 minutes and repeat.

Score the combined total reps for the four exercises each time. There is no break between each of the four exercises.

RESULTS:

Katie's free t-shirt for her awesome rowing time last week. Chris Hayes won the prize for the guys competition, rowing 10 cals in :13 - witnessed by yours truly.

CrossFit Workout - Monday 12/27/10

"Karen"  150 wall ball shots for time

Warmup: CrossFit Warmup x 1 plus 1500M row
Cool down: one-arm plank hold - 3 minutes total

RESULTS:

Crossfit Workout - Friday 12/24/10

Normal workout hours Friday morning.  Closed Saturday for Christmas.

Workout"  "Pick'em"

Pick one exercise from each column and do 21-15-12-9-6-3 reps of each. Begin with a 650 meter row and finish with a 350 meter row, for time.

Crossfit Workout - Thursday 12/23/10

Partner Workout

10 hand release pushup
10 wall ball shot
10 4-count mountain climber

10 rounds, for time.

Partner A works while Partner B rests, then switch.  Each partner performs 10 rounds.
This workout is done in a similar fashion as our "Dirty Dozen" Partner Workout. If you don't have a partner, go it alone and rest as needed.

Warmup: 25 reps x 3 rounds of situps, squats & plank jacks
Cool down: 10 calories on the Concept2 rower, max effort sprint for time. At least three attempts, rest approximately one minute between sprints. Record your fastest time on the whiteboard. There will be a prize for the fastest time for both men and women. ; >)

RESULTS:

Crossfit Workout - Wednesday 12/22/10

Deadlift 1-1-1-1-1-1-1

Increase weight each set to reach your 1 rep max.  Rest 2-3 minutes between sets.

Warmup: 500 meter row & 30 squats, 3 rounds
Cool down:  handstand pushups, 45 reps for time

RESULTS: Lots of PRs tonight!

CrossFit Workout - Tuesday 12/21/10

10 stepping lunge to box step-up
15 hanging knees to elbow
20 seconds of L-sit hold

5 rounds.  There is no time component to this workout.

Perform the stepping lunge to box step-up while holding a weight plate overhead with your arms locked out, then jump down forward off the box. That's one rep. Men use a 35lb weight, women use a 25lb weight. You choose the height of the box. Alternate legs.

Hanging knees to elbows, pause at the bottom of each rep, no kipping swings.  Perform the l-sit holds on paralletes or rings.

CrossFit Workout - Tuesday 12/21/10

10 stepping lunge to box step-up
15 hanging knees to elbow
20 seconds of L-sit hold

5 rounds.  There is no time component to this workout.

Perform the stepping lunge to box step-up while holding a weight plate overhead with your arms locked out, then jump down forward off the box. That's one rep. Men use a 35lb weight, women use a 25lb weight. You choose the height of the box. Alternate legs.

Hanging knees to elbows, pause at the bottom of each rep, no kipping swings.  Perform the l-sit holds on paralletes or rings.

Crossfit Workout - Monday 12/20/10

"Angie"

100 pullups
100 pushups
100 situps
100 squats

For time.

You can choose to do the workout as prescribed, aka Rx'd or modified to fit your level.

In order to have Rx'd written next to your time on the whiteboard, you must complete ALL reps with full range of motion. For this workout, it means

Pullups, chin over the bar at the top and elbows fully extended at the bottom.

Pushups, elbows are fully extended at the top and your chest touches the floor at the bottom of each rep, while maintaining a completely straight body, or slightly hollowed, at all times.  Back does not over-extend. Hand-release is not called for with this workout.

Situps, shoulder blades and head touch the floor and hands touch toes every rep, without heaving arms and shoulders to assist the concentric phase of the rep.

Squats, full depth at or below parallel and hip joint fully extended/open at the top of each rep.

We have an honor system at the gym so you tell us your time and if it's Rx'd or scaled. Remember, no one else cares about your time but everyone cares if you cheat.

7:00am CrossFit Games Training WOD: Diane with a 2k row for a warmup

If you are training for the Games competition but can't make the 7:00am workout, don't worry.  You'll get to do Diane on Wednesday!

CrossFit Workout - Saturday 12/18/10

Row 800M
80 bicycle crunch (2-count)
Row 600M
80 bicycle crunch (2-count)
Row 400M
80 bicycle crunch (2-count)
Row 200M
80 bicycle crunch (2-count)

CrossFit Workout - Friday 12/17/10

10 burpees
10 clean and jerk

3 rounds for time

Yes, this is "Grace" with 30 burpees added in for good measure.  Any lift that gets the bar from the ground to overhead is acceptable, you decide.  Use the weight you use for Grace, RX'd is 135lb for men and 95lb for women.

Warmup: 15 pushups, 15 situps, 15 calories on the C2 rower, 4 rounds
Cool down:  trainer's choice

7:00am CrossFit Games Training Workout: above with 30 double unders added to start each round,

Crossfit Workout - Thursday 12/16/10

4 rounds for time of

1 minute - hand release pushups - max reps
1 minute - weighted situps - max reps
2 minutes - row for max calories
2 minutes  - rest

Post total number of reps + calories per round. Weighted situps, use 15lb dumbbell for men, 10lb dumbbell for women.

Warmup: CrossFit warmup x 1 round, 15 reps each then 50 4-count mountain climbers
Cool down: Plank hold for 5 minutes total, record # of attempts necessary to complete a total of 5 minutes.

CrossFit Workout - Wednesday 12/15/10

Back squat 15-15-15-15-15

Increase weight each set to reach your 15 rep max.  Rest approximately 3 minutes between sets.

Warmup: 500 meter row,  15 goblet squats and 15 back extensions, 3 rounds

CrossFit Workout - Tuesday 12/14/10

20-18-16-14-12-10-8-6-4-2 reps of

one-arm kettlebell swing (alternating)
dumbbell push press 30lb-M/20lb-W

Switch hands at the top of each kb swing.  Use a weight that you can manage, it will be lower than you normally use for two arm swings unless you are experienced with this movement.

RESULTS:

CrossFit Workout - Monday 12/13/10

max rounds in 12 minutes of...

10 box jumps

10 hand release pushups

10 goblet squats (30lb-M/20lb-W)

We're trying something new starting today. You decide if your workout results get posted to the whiteboard or if you simply get a check mark next to your name.  Don't get me wrong, I want you to pay attention to your times and the number of rounds you complete in the allotted time and record it in your workout log. My point is that if you have no interest in how your results compare to anyone else at the gym, you're welcome to keep them to yourself. 

Our goal at Crossfit Cleveland is to get fit and have fun, working together as a community.  We focus on constant improvement and we all strive to better our own times and scores as compared to past workouts. We make ourselves better and strengthen our bond with each other as we grind through the 20 minutes of suck we face every day at the gym. We encourage and congratulate. We all get better in the process. Any negativity spoils the batch for all of us, not just the ones directly involved.  Please remember, if you don't have anything nice to say, don't say it!!

RESULTS:

CrossFit Workout - Saturday 12/11/10

5 rounds for time of

500 meter row
10 one-arm overhead squat - right arm
10 one-arm overhead squat - left arm

RESULTS:

Crossfit Workout - Friday 12/10/10

3 skin the cats to 5 second L-hang on rings
6 forward shoulder rolls or somersaults
9 hollow to supermans
12 shoot throughs
60 second hold - bottom of a squat

5 rounds. Take your time. Work on form and technique.

RESULTS:

CrossFit Workout - Thursday 12/09/10

50-40-30-20-10 reps - KB swing  55lb-M/36lb-W
20-20-20-20-20 cals - Concept2 rower

Warmup: CF warmup x 3
Cool down: trainer's choice

RESULTS:

CrossFit Workout - Wednesday 12/08/10

Push press 12-12-12-12-12

Aim to reach your 12 rep max in set 3 and maintain using that weight through the remainder of the workout.  Rest 3-4 minutes between sets.

RESULTS:

CrossFit Workout - Tuesday 12/07/10

for time,

300 squats for time.  Perform 10 dead hang pullups after every 50 reps of squats.

Games Training WOD: add 15 hand release pushups to each set of dead hang pullups.

RESULTS: