CrossFit Workout - Friday 06/01/12

Friday Funday - show up and see what's on the menu

**Today starts the new morning workout schedule. We continue to open at 5:00am Monday through Friday, but now the latest start time is 7:00am Monday through Friday. We have removed the 7:30am start time on Mondays,  Wednesdays and Fridays and added a 7:00am time on Tuesdays and Thursdays.

**** Tonight's Super Sweet Outdoor Workout is a 'rain-out', folks.  Sorry but Tom says his chosen location will be pretty swampy.  We'll try again next week.  Cheers!

RESULTS:

CrossFit Workout - Thursday 05/31/12

4 rounds, rest as needed

Turkish get-up - 3R & 3L
125 meter row sprint - max effort

Increase weight each set for the TGUs. Add one shoulder press at the top of each TGU rep.
Record your highest weight used to perform the TGUs and your single fastest row sprint time

Warmup:  1500 meter row or run or combination
Cool down: one additional 125 meter row sprint

This week's Super Sweet Friday Outdoor Workout will be at the Rocky River Nature Center in the Metroparks starting at 6:00pm.  Tom Lazzaro will be leading the pack and probably wearing one too.  Be there! Here's a map including all of the locations to our CrossFit Cleveland Outdoor Workouts.

RESULTS:

CrossFit Workout - Wednesday 05/30/12

Happy Birthday to a guy who is turning 38 and pretends to be 19 sometimes, as per his wife ; >)

500 meter run
38 DB squat cleans
19 pushups
19 DB squat cleans

38 pushups

38 DB squat cleans

19 pushups

750 meter run

* 30lb DB-men, 20lb DB-women.  Jacked, as heavy as you dare....
* Pushups-chest to abmat and gripping the dumbbells 

Warmup: 38 wall ball situps, 19 burpees, 38 ball slams, 500 meter run

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Tuesday 05-29-12

We might name this "Tricia"

3 rounds for time of

21 kb swing (70-M, 45-W)
15 toes to bar
9 thruster (135-M, 95-W)

Scale weight as needed.

Warmup: CF AB routine, 30 reps x 2 rounds + 750M run or 75 mountain climbers (4C)
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 5/28/12

We are closed today in observance of Memorial Day.  Take a rest day and enjoy your family while giving thanks to all who have served in our Armed Forces.

CrossFit Workout - Saturday 5/26/12

"Murph"

RESULTS:

CrossFit Workout - Friday 5/25/12

Deck of Cards

Pushups, ball slams, kb swings and jumping squats. Jokers = 12 burpees and Aces = 200 meter run

Please arrive on the hour or half hour.  Heats will start at :15 and :45 each hour and you will not be able to join a group mid-deck. We'll have something awful for you to do to pass the time if you have to wait around for the start of the next heat.


This week's Super Sweet Outdoor Workout will be held in the Metroparks at the Rocky River Marina. Look for everyone near the entrance just off Valley Parkway at the bottom of the hill from Detroit RD.  Friday 5/25/12 at 6:00pm, be there!  Rocky River Marina

RESULTS:

CrossFit Workout - Thursday 05/24/12

Split jerk - find your 2 rep max

Begin with three sets of 5 reps - strict shoulder press with an empty bar. Increase weight each set to find your 2 rep max split jerk. Run 200 meters between each set of jerks. Share a bar with at least one other person.

Work from the floor or a rack, your choice. Rest as needed between sets.

Drama drop penalty is in full effect. 1st time=25 burpees. 2nd time=100 burpees. 3rd time is no charm.

Warmup: 100 situps, 50 stepping lunges, 50 box jumps, any combination

Cool down: trainer's choice

This week's Super Sweet Outdoor Workout will be held in the Metroparks at the Rocky River Marina. Look for everyone near the entrance just off Valley Parkway at the bottom of the hill from Detroit RD.  Friday 5/25/12 at 6:00pm, be there!  Rocky River Marina
RESULTS

CrossFit Workout - Wednesday 05/23/12

Wonder what Wednesday is?

Show up and see for yourself.  Troy, bring all your shoes!

This week's Super Sweet Outdoor Workout will be held in the Metroparks at the Rocky River Marina. Look for everyone near the entrance just off Valley Parkway at the bottom of the hill from Detroit RD.  Friday 5/25/12 at 6:00pm, be there! Rocky River Marina

RESULTS:

CrossFit Workout - Tuesday 05/22/12

max rounds in 7 minutes of

deadlift - 9 reps
hang power clean - 6 reps
front squat - 3 reps

Men use a 135lb bar, women use a 95lb bar.  Scale to use your "Grace" weight.

Warmup:  CF Cleveland AB routine w/ball slams - 30 reps each x 3 rounds
Cool down:  Trainer's choice

RESULTS:

"Nicole"

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.

Warmup: 1000 meter run and row plus 100 strict pushups, any combination

Cool down: 100 walking lunges for time

RESULTS:

CrossFIt Workout - Saturday 05/19/12

RESULTS:

CrossFit Workout - Friday 05-18-12

Show us your best 5-rep front squat

Start at 75lb-M/45lb-W for 5 reps, clean from the floor

Increase weight by 20lb-M/10lb-W per round as long as you can maintain perfect form with a slight pause at the bottom of each rep.  Rest as needed between sets. Your form will be judged by the trainer on duty and your peers.  You will not be permitted to increase weight unless your form is incredible!

Perform 5 reps each arm of dumbbell shoulder press after each set of front squats, increase weight each set to reach your 5 rep max per arm.

Warmup: Run 1500 meters and 60 air squats, any combination
Cool down:  Trainer's choice (rumored to be a birthday hangover-cool down!!!)

RESULTS:

*** This week's Super Sweet Outdoor Workout will be held in the Metroparks on Hogsback Lane. Park in the lot at the bottom of the hill and look for Tricia and the gang. Friday 5/18/12 at 6:00pm, be there! Since Tricia is asking for you to park at the bottom of the hill, my guess is that you will be sprinting up the hill at least once ;>)   http://g.co/maps/6sbmy

CrossFit Workout - Thursday 05/17/12

Bodyweight deadlifts and burpees 6 sets of 10 reps each

Load the bar to total at least your bodyweight and perform 10 deadlift reps maintaining perfect form, followed by 10 burpees.  Rest approx. one minute and repeat for a total of 6 sets.  There is no time component to this workout. If you are unable to maintain perfect form for all 10 reps, reduce the weight by 10% and try again. Any rounding of your back, upper or lower, terminates your set. You must reduce weight to continue.

If your bodyweight is not an option for your deadlifts, scale the weight to 50-60% of your 1 rep max.

* You may choose to use a bar weighing more than your bodyweight but you must be able to perform all 10 reps maintaining strict form. The coach on duty will judge your form and instruct you to reduce the weight if necessary.  The coach's ruling is final and incontestable.  If you continue lifting with bad form after being instructed to reduce the weight we won't see you again for a month!

Warmup: row sprints, 500m, 250m, 125m for time
Cool down: row sprints, 125m, 250m, 500m for time

*** This week's Super Sweet Outdoor Workout will be held in the Metroparks on Hogsback Lane. Park in the lot at the bottom of the hill and look for Tricia and the gang. Friday 5/18/12 at 6:00pm, be there! Since Tricia is asking for you to park at the bottom of the hill, my guess is that you will be sprinting up the hill at least once ;>)   http://g.co/maps/6sbmy

RESULTS:

CrossFit Workout - Wednesday 05/16/12

5 rounds, no time component

box jump - 10 reps
toes to bar - 15 reps
squat pull down - 20 reps

Box jump, increase height each round to reach max height
Toes to bar, pause at bottom of each rep, strict, no swing or kip
Squat pull down, begin standing with feet under hips and drop/pull yourself down to the bottom position of a squat maintaining proper form in the bottom position

Warmup: 50 jumping jacks, 30 situps & 30 lunges x 3 rounds
Cool down: 500m, 250m & 125m row sprints, for time

RESULTS:

*** This week's Super Sweet Outdoor Workout will be held in the Metroparks on Hogsback Lane. Park in the lot at the bottom of the hill and look for Tricia and the gang. Friday 5/18/12 at 6:00pm, be there! Since Tricia is asking for you to park at the bottom of the hill, my guess is that you will be sprinting up the hill at least once ;>)http://g.co/maps/6sbmy

CrossFit Workout - Tuesday 05/15/12

wall ball shot, max continuous reps without breaking form, 5 attempts

Record highest number of reps complete in a single round without breaking form.  Partner up and judge your partner and have your partner judge your reps.  Trainer will clearly define movement standards and form breakdowns that will end the round.

Men 20lb/Women14lb.  Declare height prior to start, 10, 9 or 8 feet.

Warmup: 250 meter row, 15 squats, 15 pushups, 5 rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Monday 5/14/12

The clock gets turned off all week during the workout, focus on perfecting form. Expect a nasty timed cool down wod each day.

6 sets x 15 reps each of the following

goblet squat - 36/25
pushup
ring dip

Maintain strict form on all reps.  If you break form, stop and reorganize before continuing. If you continue without correcting form errors, you will have to repeat the set.

Goblet squat - load hips first not knees, squat to parallel depth, neutral spine, no lumbar reversal or spinal flexion, heels down, knees out, end at full knee and hip extension
pushup - chest to ground, full elbow extension, straight plank/slight hollow(use rings if necessary)
ring dip - rings held slightly open/shoulders externally rotated, >90 at bottom, full extension(use band assist if necessary)

Warmup: 100 calorie row
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 5/12/12

RESULTS:

TBA

CrossFit Workout - Friday 05/11/12

"Nancy"

5 rounds for time of..
400 meter run
15 overhead squat (95/65)

Warmup: 30 jumping jacks, 15 pushups, 15 oh squat-pvc x 3 rounds
Cool down: side plank - 90 seconds-R 90 seconds-L

**This week's Super Sweet Outdoor Workout is at Lakewood Park, Friday 5/11/12 at 6:00pm.  Lakewood Park in on Detroit Rd at Belle Avenue.  Meet at the volleyball courts in the northeast section of the park.

CrossFit Workout - Thursday 05/10/12

one arm DB snatch - 5 reps R & L for 5 sets (no time component)

Start light to medium weight and increase weight each set. Perform 5 reps with one arm before switching to the opposite arm for 5 more reps.  This will help you practice and improve your technique for the snatch.  You may perform a power, split, or squat snatch - your choice. Rest approximately 1 minute between sets.

After performing the 5 sets, choose the weight for your final timed workout.

four rounds for time of
one arm DB snatch - 10 reps, alternating right and left
run 200 meters

You can choose any weight for your timed workout.  It does not have to be your max weight from the initial 5 sets.

You must maintain control of the dumbbell at all times, during the initial 5 sets and the timed workout.  If you drop the dumbbell you suffer an immediate 15 burpee penalty. If you lose control and drop the dumbbell for a third time, perform the 15 burpee penalty stop -  you are disqualified from continuing the workout.

Warmup: CF Cleveland AB routine, 30 reps each, 2 rounds
Cool down: Trainer's choice

**This week's Super Sweet Outdoor Workout is at Lakewood Park, Friday 5/11/12 at 6:00pm.  Lakewood Park in on Detroit Rd at Belle Avenue.  Meet at the volleyball courts in the northeast section of the park.

RESULTS:

CrossFit Workout - Wednesday 05/09/12

for time

37 DB squat clean thruster (30/20)
59 burpee
37 DB squat clean thruster (30/20)
run 500 meters before each movement

Happy Birthday Tom Lz. and Matt P., your popularity will plummet after everyone does this workout!

**This week's Super Sweet Outdoor Workout is at Lakewood Park, Friday 5/11/12 at 6:00pm.  Lakewood Park in on Detroit Rd at Belle Avenue.  Meet at the volleyball courts in the northeast section of the park.

RESULTS:

CrossFit Workout - Tuesday 5/08/12

CrossFit Games Regional Workout - Individual Event #1

"Diane"
21-15-9 reps for time of...
deadlift (225lb-M/155lb-W)
handstand pushups

Scale weight down to approximately 60% of your 1 rep max.  Trainer(s) will help you modify the handstand pushup if you are unable to complete unassisted reps.

This is the first workout in this Friday's Regional Competition.  What you did on Monday is the 2nd workout of the day performed only a few hours after 'Diane".

Warmup: Box jumps, KB swings & pushups
Cool down:  Mobility work, improving the bottom position of your squat plus a run of your choice


** In case you haven't heard, Karen Hawley is competing this weekend at the CrossFit Games Regionals in Columbus. This week we will be doing a few of the workouts she must tackle as she attempts to earn a spot at this summer's Games in California.


RESULTS:

CrossFit Workout - May 05/07/12

CrossFit Games Regional Workout - Individual Event 2

For time
2000 meter row
50 one-legged squats, alternating
30 hang cleans (225lb-M/135lb-W)

17 minute time cap.  Record your time to complete the workout or how far you were when the time ran out.

If you are unable to perform the workout at the prescribed weights, scale to use your Grace weight.

** Karen Hawley is competing this weekend at the CrossFit Games Regionals in Columbus. This week we will be doing a few of the workouts she must tackle as she attempts to earn a spot at this summer's Games in California.


Warmup: 10 burpees & 25 air squats, 3 rounds
Cool down: samson stretch & cobra stretch, 2 minutes each

RESULTS:

CrossFit Workout - Saturday 5/05/12

RESULTS:

Friday Surprise - Show up and see what's on tap.

Hint: choice day since it's been a rough week!

Super Sweet Friday Outdoor Workouts are back by popular demand, starting tonight, Friday, 5/4, at 6:00pm sharp. Jillian, Tricia, Tom and Shelley will be taking turns running the wods each week this summer. These workouts are open to all members, past and present, of any local box.

This week's location is under the I-90 bridge in the Lakewood/Rocky River Metroparks. This is the location where we started it all in Cleveland over 5 years ago. It's rain or shine, be there by 6:00pm to see what they have in store for you.

We will post the location each week here on Wednesday and also on our CrossFit Cleveland Facebook Fan Page . These workouts are for experienced CrossFitters only. Your non-CF friends and family are welcome to attend our Basic Intro Workouts on Saturdays at 11:00am


RESULTS:

CrossFit Workout - Thursday 05/03/12

A different kind of Strength Day

5 sets of 10 reps, ass to ankle back squats
5 sets of 10 reps, wall walks

There is no time component to this workout, rest between sets as needed.  Alternate sets of squats and wall walks.  Squats are 'speed squats", men's weight is 95lbs, women's 65lb.  Squat to absolute bottom depth slowly and controlled then perform the concentric (up) movement quickly while maintaining perfect form. Begin with an empty bar to warmup.  You will not be allowed to increase weight unless you can maintain solid form with proper spine extension, weight on heels and knees tracking the line created from your heels through your toes.

Wall walks begin with your chest on the floor and your heels against the wall. The reps ends in the same position.  A worming pushup is allowed to get yourself up to a plank position before you begin the wall walk.

The trainer on hand will monitor your form on both the back squats and wall walks, offering scaling/modification assistance as necessary.  Do not attempt to increase weight or wall walk height beyond your capability.

Warmup: 1500 meter run and 50 air squats, any combo
Cool down: 200 meter farmer's walk, you pick the weight.  Go heavy!

Super Sweet Friday Outdoor Workouts are back by popular demand, starting this Friday, 5/4, at 6:00pm sharp. Jillian, Tricia, Tom and Shelley will be taking turns running the wods each week this summer. These workouts are open to all members, past and present, of any local box.

This week's location is under the I-90 bridge in the Lakewood/Rocky River Metroparks. This is the location where we started it all in Cleveland over 5 years ago. It's rain or shine, be there by 6:00pm to see what they have in store for you.

We will post the location each week here on Wednesday and also on our CrossFit Cleveland Facebook Fan Page . These workouts are for experienced CrossFitters only. Your non-CF friends and family are welcome to attend our Basic Intro Workouts on Saturdays at 11:00am

CrossFit Workout - Wednesday 05/02/12

1-->10-->1 pyramid of

pullups
pushups
squats
mountain climber (4-count)

Warmup:  1500 meters, row or run, any combination
Cool down:  105 weighted abmat situps, for time (15lb-M/10lb-W)

Super Sweet Friday Outdoor Workouts are back by popular demand, starting this Friday, 5/4, at 6:00pm sharp. Jillian, Tricia, Tom and Shelley will be taking turns running the wods each week this summer. These workouts are open to all members, past and present, of any local box.

This week's location is under the I-90 bridge in the Lakewood/Rocky River Metroparks. This is the location where we started it all in Cleveland over 5 years ago. It's rain or shine, be there by 6:00pm to see what they have in store for you.

We will post the location each week here on Wednesday and also on our CrossFit Cleveland Facebook Fan Page . These workouts are for experienced CrossFitters only. Your non-CF friends and family are welcome to attend our Basic Intro Workouts on Saturdays at 11:00am