CrossFit Workout - Monday 12/31/12

End of Year Special - "Death By ???"

Show up and see your choices.  Yes, I said choices.  You get to pick the movement from a short list of nasties. Don't forget, only A.M. hours on Monday. Happy New Year!

HOLIDAY HOURS:

Monday 12/31/12 - A.M. hours only - Closed P.M.

Tuesday 01/01/13 - Closed All Day - Happy New Year

Wednesday 01/02/13 - Normal hours, open 5:00am

In other words, open New Year's Eve morning only, closed at night. Closed New Year's Day, all day. Resume normal hours on Wednesday 01/02/13 opening at 5:00am.

RESULTS:

CrossFit Workout - Saturday 12/29/12

HOLIDAY HOURS:

Monday 12/31/12 - A.M. hours only - Closed P.M.

Tuesday 01/01/13 - Closed All Day - Happy New Year

Wednesday 01/02/13 - Normal hours, open 5:00am

In other words, open New Year's Eve morning only, closed at night. Closed New Year's Day, all day. Resume normal hours on Wednesday 01/02/13 opening at 5:00am.

RESULTS:

CrossFit Workout - Friday 12/28/12

Friday Surprise, show up and see what's on the board

HOLIDAY HOURS:

Monday 12/31/12 - A.M. hours only - Closed P.M.

Tuesday 01/01/13 - Closed All Day - Happy New Year

Wednesday 01/02/13 - Normal hours, open 5:00am

In other words, open New Year's Eve morning only, closed at night. Closed New Year's Day, all day. Resume normal hours on Wednesday 01/02/13 opening at 5:00am.

RESULTS:

CrossFit Workout - Thursday 12/27/12

Strength Workout - 5x5, your choice of lifts

A. Front Squat
B. Back Squat
C. Overhead Squat
D. Deadlift
E. Power Clean

Perform 5 sets of 5 reps all at the same weight, approximately 80-85% of your 5 rep max. Begin your workout with several warmup sets using a light bar and increasing to your workout weight. The coach running the workout will be able to assist you in picking the appropriate weight if you are not sure of your max numbers.

Warmup: 10 toes to bar/KTE, 10 back extensions(superman stretch) x 3 rounds
Cool down:  125 meter row sprint - max effort.  Record fastest of four attempts

RESULTS:

CrossFit Workout - Wednesday 12/26/12

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

** From the CrossFit.com main site WOD, 12/20/12

**We're open at 4:00pm today, with the last warm-up starting at 6:30pm

Yes, we will hold the 7:30pm Beginner Fitness Workout tonight.  If the weather is bad, stay home and be safe. We will be there for you if you decide to attend.

RESULTS:

CrossFit Workout - Monday 12/24/12

3 rounds for time of

12 - squat clean 95/65
24 - kb swing 55/40

24 - mountain climber (4-count)

12 - bodybuilder (8-count burpee)

HOLIDAY HOURS:

Monday 12/24/12 - A.M. hours only - Closed P.M.

Tuesday 12/25/12 - Closed All Day - Merry Christmas

Wednesday 12/26/12 - Closed A.M. - Open all P.M. hours only

In other words, open Christmas Eve morning only, closed at night.  Closed Christmas Day and the morning the day after Christmas. Open again at 4:00pm the day after Christmas.

RESULTS:

CrossFit Workout - Saturday 12/22/12

Upside Down Angie

RESULTS:

CrossFit Workout - Friday 12/21/12

Friday Task List WOD, show up and see what's to do.... that is if the world has not come to an end ; >)

HOLIDAY HOURS:

Monday 12/24/12 - A.M. hours only - Closed P.M.

Tuesday 12/25/12 - Closed All Day - Merry Christmas

Wednesday 12/26/12 - Closed A.M. - Open all P.M. hours only

In other words, open Christmas Eve morning only, closed at night.  Closed Christmas Day and the morning the day after Christmas. Open again at 4:00pm the day after Christmas.

RESULTS:

CrossFit Workout - Thursday 12/20/12

Deadlift 3-3-3-3-3...

You have 20 minutes to find your 3 rep max

Then perform 6 rounds of
125 meter row sprints - max effort

rest as needed between rounds, record fastest 125M time

Warmup: 1500 meter row
Cool down: Samson, cobra and squat stretches for 5 minutes

RESULTS:

CrossFit Workout - Wednesday 12/19/12

Once through, for time

50 - calories on C2 rower
60 - toes to bar/knees to elbows
70 - hand release pushup
80 - ab mat situps
90 - ball slams
100 - jumping squats

Warmup & Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Tuesday 12/18/12

For time, 10-->1 down ladder of:

95lb thruster  (65lb-W)
burpee box jump (20"/14")

Scale to your Fran weight, or use Dumbbells.

Jacked version, 115lb-M/80lb-W & 24"/20"

Warmup:  squat, pushup, plank jack, & flutter kick
75 reps each, partition any way you choose

Cool Down: Farmer's walk, 3 minutes total

RESULTS:

CrossFit Workout - Monday 12/17/12

Reminder that we have moved to our new location in Rocky River.  All daily WODs will be held at 1211 Allen Court, just a few minutes west of our Lakewood location.  Allen Court runs north off Detroit across from the Starbucks.

Choice Day, pick one.

Nicole  - AMRAP in 20 minutes
400 meter run  (or row)
max rep pullup

Cindy - AMRAP in 20 minutes
5 pullup
10 pushup
15 squat

Mary - AMRAP in 20 minutes
5 handstand pushup
10 pistol (alternating)
15 pullup


Warmup:  25 burpees, 50 mountain climbers, 75 ball slams & 100 jumping jacks, any combo
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 12/15/12

*** We have moved to a new location starting today, all workouts will be held at 1211 Allen Court in Rocky River, OH  44116.  The new box is 1.5 mile, 5 minute, from our original location on Madison Avenue in Lakewood.  Everything else stay the same, just bigger and better.

We held our first official workout today during the Grand Opening of our new larger location. Our community came out in huge numbers for to support our fundraiser for a local family. When it was all totalled up, we raised $14,000 for Conlan and his family.

RESULTS:

CrossFit Workout - Friday 12/14/12

Today is the last day for daily workouts in our Lakewood facility. It's been five great years and now it's finally time to move into larger digs just around the bend in Rocky River, 1.5 miles away from our original home. We are keeping the Lakewood location and will run CrossFit Kids classes as well as CrossFit Executive Fitness Programs during prime time hours.

Saturday is a sold out event at the new box located at 1211 Allen Court, Rocky River, OH  44116.  See below for details.  We start our daily member WODS in Rocky River on Monday 12/17/12 at 5:00am sharp.  The schedule stays the same across the board.

Friday Fun Day WOD -

Inverted hang on rings to L-hang - 25 reps
somersault - 50 reps
backward shoulder roll - 50 reps
lateral parallette jumps - 100 reps

Perform in any combination of reps/sets, just get it all done.


We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Thursday 12/13/12

KB squat clean to overhead- 5 reps right arm
wall walk - 3 reps

KB squat clean to overhead - 5 reps left arm

wall walk - 3 reps

5 rounds, increase KB weight each round.  Rest as needed between movements.  "Overhead" can be a shoulder press, push press, jerk, or thruster - your choice.

Warmup & Cool down:  Trainer's Choice.

RESULTS:

CrossFit Workout - Wednesday 12/12/12

Wednesday 12/12/12

How could we do anything other than our "Dirty Dozen"partner workout?  We're going to modify it a bit so show up and you'll see how.


We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Tuesday 12/11/12

From the CrossFit Main Site on 11/22/12

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Post reps completed to the Whiteboard or to Comments.

We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

RESULTS:

CrossFit Workout - Monday 12/10/12

This is our final week of member workouts in the Lakewood box.  Starting Monday 12/15/12, we will have all daily member workouts at the new box in Rocky River located at 1211 Allen Court.  This Saturday, we kick off the new gig with an Open House/Fundraiser WOD in Rocky River, see the details below.

Monday 12/10/12

Katie Russell's Birthday WOD

5 rounds for time of

row - 27 cals
pushup - 27 reps
squat - 27 reps

Warmup:  27 reps of mountain climbers, situps & ball slams x 3 rounds
Cool down:  Trainer's choice


We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Saturday 12/8/12

RESULTS:

We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Friday 12/7/12

Friday surprise, show up and see what's on the WOD board

We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Thursday 12/6/12

Turkish Get-Up 3-right, 3 left,
add 3 push presses after the 3rd rep of each set
150 meter row sprint, max effort

5 rounds, rest as needed after each row sprint.  Increase TGU weight each round.

Warmup:  1500 meter row
Cool down:  One minute max reps of push presses using the weight used in the 4th round of TGUs. (Alternate arms after every 5 reps) + a 1 minute goblet squat hold (at bottom) with that same weight

We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Wednesday 12/5/12

150 reps each, for time

performed 30 reps each for 5 rounds

kb swings

ball slams

hand release pushups

Warmup: CF Cleveland Ab Routine, 30 reps each, 2 rounds

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Tuesday 12/4/12

150 Rep Week continues...

for time

150 wall ball shots
150 weighted situps

any combination of sets/reps

Warmup: 20 burpees, 30 hollow rocks & 100 plank jacks
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 12/3/12

150 toes to bar, for time

If you scale to knees to elbows, perform 3 burpees after every  15 reps
If you scale to knee raises, perform 6 burpees after every 15 reps

RESULTS:

CrossFit Workout - Saturday 12/1/12

RESULTS:

Thanks to everyone who helped spread the mats in the workout area of the new gym, and for those who helped clear more trees and brush in the parking lot. We couldn't do this without all your help!

The outside of the building getting a new face lift.

The inside when I found the place, this will be the "workout" area as seen from the "hang out" area.

Saturday 12/1/12, on its way to becoming a real box.

CrossFit Workout - Friday 11/30/12

3 rounds for time of

10 box jump
40 plyo pushup
10 box jump
40 v-situp
10 box jump
40 jumping squat

RESULTS:

CrossFit Workout - 11/29/12

Mike. McC is 18 today, Happy Birthday!!  He gets two Birthday WODs this year, a strength workout today and a nasty metcon on Saturday morning.  Don't miss either.

Hang cleans, 9 sets of 2 reps each

Find your 2 rep max.  Men start at 75lbs, women at 45lbs. Increase weight each set to find your 2 rep max. Please return your barbell to your starting weight after your workout.

Warmup:  2000 meter row & 75 squats, any combination
Cool down: wall sit, 5 minutes - record # of attempts to total 5:00

RESULTS:

CrossFit Workout - Wednesday 11/28/12

row - 48 calories
kb swing - 48 reps

row - 48 calories

kb swing - 48 reps

row - 48 calories

Warmup:  48 burpees

Cool down: 48 hollow rocks

Hmmm, wonder if someone is turning 48 today........

RESULTS:

CrossFit Workout - Tuesday 11/27/12

10-->1-->10 inverted pyramid of

95lb front squat  (65lb-W)
95lb push press  (65lb-W)

10 minute time cap, 5 burpees each time you put the bar on the ground.

RESULTS:

CrossFit Workout - Monday 11/26/12

Max Rep Monday

3 minutes - max rep pullups
2 minutes - max rep air squats
1 minute - rest

3 minutes - max rep pushups - HR

2 minutes - max rep air squats

1 minute - rest

3 minutes - max rep toes to bar/KTE

2 minutes - max rep air squats

1 minute - rest

3 minutes - max rep 8-count body builders

Warmup: 1000 meter row, 100 mountain climbers, 100 plank jacks, any combo

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 11/24/12

RESULTS:

CrossFit Workout - Friday 11/23/12

"Deck of Cards"

RESULTS:

CrossFit Workout - Thursday 11/22/12

Happy Thanksgiving - Take a rest day.

If you must do a workout, drive to the gym and flip our tire, 30 reps for time.  Don't forget to put it away.  If you can't make it to the gym, do a 1-->7-->1 pyramid of burpees and handstands.  You know how to do burpees, for the handstands, kick up to a handstand against a wall and hold it for a couple seconds and drop, that's one rep.



Reminder, we are closed all day Thursday - HAPPY THANKSGIVING - and limited hours on Friday.  One start time at 8:30am and another at 9:30am - Deck of Cards!  Warmups start on the half hour and a new deck starts at 8:45am and again at 9:45am.  If you show up in the middle, you can watch - no joining in mid wod.

CrossFit Workout - Wednesday 11/21/12

Holiday Surprise WOD

Show up and see what's on the board.

Reminder, we are closed all day Thursday - HAPPY THANKSGIVING - and limited hours on Friday.  One start time at 8:30am and another at 9:30am - Deck of Cards!  Warmups start on the half hour and a new deck starts at 8:45am and again at 9:45am.  If you show up in the middle, you can watch - no joining in mid wod.

RESULTS:
The new black hoodies are in, get them before they sell out.  $30, all sizes in stock at the moment.

CrossFit Workout - Tuesday 11/20/12

Power snatch

Every minute on the minute.  Show up and see how the numbers.

RESULTS:

CrossFit Workout - Monday 11/19/12

Run or row and wall ball shots, 5 rounds for time.

Warmup: mountain climbers, pushups & squats
Cool down: Trainer's choice

Show up and see the numbers.

RESULTS:

CrossFit Workout - Saturday 11/17/12

RESULTS:

CrossFit Workout - Friday 11/16/12

Fran Friday - minus the clock (No Clock Week continues)

21-15-9 reps of

thruster  (95lb-M/65lb-W)
pullup

If you have a decent Rx'd Fran time you are encouraged to go heavy today, adding 20-40 lbs. to your thruster.  If you have not done Fran at the Rx's weight in the past, you are encouraged to do so today. Work on perfect form on all reps without concern for your overall time.

If you have not yet done Monday's workout, then today is your day.  You can do 'No Clock Fran' tomorrow with the rest of the Saturday crew.

Don't worry if you miss her today, Fran will stick around Saturday for another shot.

Warmup: 5 light thrusters & 5 assisted pullups, 5 rounds
Cool down:  Trainer's choice

***Holiday hours next week

Normal hours Wednesday morning and evening
Closed Thursday for Thanksgiving 11/22/2012
Friday 11/23  8:30am and 9:30am start times
Normal hours Saturday

RESULTS:

CrossFit Workout - Thursday 11-15-12

Deadlifts, 6 x 10 reps

Tom LZ makes his Thursday morning debut coaching all morning workouts tomorrow.  He's been warned about the 5:00am crew, go easy on him ; >)

Show up and see the loads you will lift and what warmup and cool down routines we have for you.



New Box Update:  All the "I"s are dotted and the "T"s are crossed on the new space. It's been a long time coming, thanks to everyone for being patient while we held out for a great new home for CrossFit Cleveland. You won't be disappointed. 

We're on the north end of Allen Court in an old abandoned warehouse with a 1/2 acre of land included. It was something just short of a shit hole when I found it.  Once we finish the facelift the place will be awesome. 

Opening is planned

 for mid December with the first "sneak peek" WOD Saturday December 1st. Then we'll host a Grand Opening FIGHT GONE BAD fundraiser on Saturday December 15th open to all members and local CrossFitters. 

Our Lakewood location will continue to operate as a CrossFit box hosting special programs and events. All daily CrossFit workouts will be run in the new space in Rocky River starting in mid December. Details to follow.

RESULTS:

CrossFit Workout - Wednesday 11-14-12

"No Clock Week"

We're turning off the clock and working on improving form on basic movements all week.  We have hit it pretty hard the past couple months and now it's time to back down the intensity and fix some of the slop that has crept into our movements.

Today you'll have another familiar routine for more rounds than you are used to with no clock.  Perfect form and full range of motion on all reps.  Don't forget to call "SHIT REP" on someone if I miss it. 

If you were not in Monday, you will do the movements you missed and forget about Wednesday's routine.  No escaping the movements. Cheers!

RESULTS:

CrossFit Workout - Tuesday 11/13/12

"No Clock Week"

We're turning off the clock and working on improving form on basic movements all week.  We have hit it pretty hard the past couple months and now it's time to back down the intensity and fix some of the slop that has crept into our movements.

Today you'll have a familiar routine for more rounds than you are used to with no clock.  Perfect form and full range of motion on all reps.  Don't forget to call "SHIT REP" on someone if I miss it. 

If you were not in Monday, you will do the movements you missed and forget about Tuesday's routine until Wednesday. If you came Monday and you miss Tuesday, you'll do this Wednesday. No escaping the movements. Cheers!

RESULTS:

CrossFit Workout - Monday 11/12/12

"No Clock Week"

We're turning off the clock and working on improving form on basic movements all week.  We have hit it pretty hard the past couple months and now it's time to back down the intensity and fix some of the slop that has crept into our movements.

This won't be an easy week by any means, just different.  If you miss Monday's drills, you'll do them on Tuesday, or Wednesday, so don't bother 'cherry picking', just get in and do the work.  Cheers!

We will let the clock run for a little cool down WOD each day, as usual.

RESULTS:

100 squats, 100 hand release pushups, 100 toes to bar/knees to elbows, slow, controlled perfect form.

CrossFit Workout - Saturday 11/10/12

CrossFit Cleveland 5K Plus

RESULTS:

Today's 5K Plus was our member workout for today.  We will host our 3rd 5K Plus Fundraising Event in May 2013, open to all takers.  The 2013 event will begin with a series of exercises at our new location in Rocky River, a 2500 meter run to our Lakewood box for a second series of exercises, then returning with a 2500 meter run to the Rocky River facility for a final series of exercises.  Stay tuned for more details.

CrossFit Workout - 11/09/12

1--->10--->1, for time

toes to bar (or KTE)
box jump
mountain climber (4-count)

Sub burpees & ball slams on the 7's and 9's

Warmup: 5 pullup, 10 pushup, 15 squat x 5

Pick a pullup bar and do your warmup and workout all in the same spot.

RESULTS:

CrossFit Workout - Thursday 11/08/12

Barbell complex

snatch grip deadlift - 9 reps
power clean - 6 reps
split jerk - 3 reps

Start with a light bar (75lb-M/45lb-W) and increase weight each set for a minimum of 7 sets.  Record loads.

RESULTS:

CrossFit Workout - Wednesday 11/07/12

100 KB swings for time  (55lb-M/40lb-W)
150 Hand release pushup for time
450 single unders for time
100 double unders for time

Rest approximately one minute between exercises. Record time for each exercise, not overall time for completing the workout.

Warmup:  4 rounds, 30 jumping jacks & 15 burpees
Cool down:  Trainer's choice, be prepared to run.

RESULTS:

CrossFit Workout - Tuesday 11/06/12

30 seconds max reps, 30 seconds rest of

burpees x 7 rounds
pullups x 7 rounds

This workout will last exactly 14 minutes, perform max reps in the final minute of pullups.  Record total number of burpees and pullups completed.

Starting at 0:00 on the clock, begin your 7 rounds of 30-on/30 off burpees.  You will begin your  rounds of pullups at 7:00 on the clock. During the last minute, 13:00-14:00 on the clock, perform as many pullups as you are able.

Warmup:  2000 meter row or run
Cool down:  Trainer's choice

RESULTS: