RESULTS:
Saturday, June 30, 2012
Thursday, June 28, 2012
CrossFit Workout - Friday 06/29/12
Deck of Cards
Show up and see what exercises we're doing! We will be starting a fresh deck at 5:15am, 5:45am. 6:15am. 6:45am and 7:15am. You will not be able to join a group mid-deck. We will have something else for you to do to pass the time if you are finished with your warmup well before the next start.
For tonight's Super Sweet Outdoor Workout, everyone is meeting at the gym at 6:00pm and biking downtown to do the Cleveland Critical Mass June Ride. Some people are meeting at Ron's shop, Shearer Fabrications, and catching our crew from Lakewood as they pedal by. Be there!
RESULTS:
Show up and see what exercises we're doing! We will be starting a fresh deck at 5:15am, 5:45am. 6:15am. 6:45am and 7:15am. You will not be able to join a group mid-deck. We will have something else for you to do to pass the time if you are finished with your warmup well before the next start.
For tonight's Super Sweet Outdoor Workout, everyone is meeting at the gym at 6:00pm and biking downtown to do the Cleveland Critical Mass June Ride. Some people are meeting at Ron's shop, Shearer Fabrications, and catching our crew from Lakewood as they pedal by. Be there!
RESULTS:
Wednesday, June 27, 2012
CrossFit Workout - Thursday 06/28/12
Find your 3 rep max overhead squat
start with an empty bar performing 3-rep sets, rest and increase weight each set until you reach your max (maintain full depth and proper form or do not increase weight)
then....
start with an empty bar performing 3-rep sets, rest and increase weight each set until you reach your max (maintain full depth and proper form or do not increase weight)
then....
Find your 3 rep max front squat
start with your overhead squat max weight(or slightly less), rest and increase weight each set until you reach your max (maintain full depth and proper form or do not increase weight)
You have 30 minutes to complete this workout (OHS and Front Squat)
Warmup: CF Cleveland AB routine, 40 reps each, 1 rounds + one 750 meter run
Cool down: A.M. ball slams, 3 minutes max reps, P.M. 31 burpees in the front yard of 1504 Cordova
***7:00pm - Burpee Flash Mob in the front yard of 1504 Cordova, where Brian Norris lives. Brian was recently hospitalized with a life threatening condition and is now home recovering. We are all getting together to do burpees in his front yard to welcome him back home and wish him a speedy return to good health. We'll all meet at the gym at 7:00pm and head out together, BE THERE!
RESULTS:
***7:00pm - Burpee Flash Mob in the front yard of 1504 Cordova, where Brian Norris lives. Brian was recently hospitalized with a life threatening condition and is now home recovering. We are all getting together to do burpees in his front yard to welcome him back home and wish him a speedy return to good health. We'll all meet at the gym at 7:00pm and head out together, BE THERE!
RESULTS:
Tuesday, June 26, 2012
CrossFit Workout - Wednesday 06/27/12
1-->10-->1 pyramid of
pullups
lateral jumps over parallete
Over and back = 1 complete rep.
Warmup: 100 kb swings and 1000 meter run, any combination
Cool down: 200 meter plate carry, mix in 30 lunges anywhere
pullups
lateral jumps over parallete
Over and back = 1 complete rep.
Warmup: 100 kb swings and 1000 meter run, any combination
Cool down: 200 meter plate carry, mix in 30 lunges anywhere
Monday, June 25, 2012
CrossFit Workout - Tuesday 06/26/12
"Isabel"
Snatch - 30 reps for time 135lb-M/95lb-W
Scale weight as needed in order to maintain proper form on all reps. Choose either power snatch or full squat snatch.
Warmup: Burgener Warmup, 5 rounds 5 reps each movement
Cool down: Trainer's choice
***Special Noon Outdoor Workout today, hill sprints at the Westlake Rec Center. Look for us at the sledding hill directly east of the main complex. Starts at noon, all are welcome.
Snatch - 30 reps for time 135lb-M/95lb-W
Scale weight as needed in order to maintain proper form on all reps. Choose either power snatch or full squat snatch.
Warmup: Burgener Warmup, 5 rounds 5 reps each movement
Cool down: Trainer's choice
***Special Noon Outdoor Workout today, hill sprints at the Westlake Rec Center. Look for us at the sledding hill directly east of the main complex. Starts at noon, all are welcome.
Sunday, June 24, 2012
CrossFit Workout - Monday 06/25/12
5 rounds for time
run - 500 meters
back squat - 15 reps 135lb-M/95lb-W
Maintain perfect form and reach full depth on all back squat reps. Scale weight down as necessary to maintain form.
Warmup: CF Cleveland AB routine, 30 reps each x 2 rounds
Cool down: Trainer's choice
RESULTS:
run - 500 meters
back squat - 15 reps 135lb-M/95lb-W
Maintain perfect form and reach full depth on all back squat reps. Scale weight down as necessary to maintain form.
Warmup: CF Cleveland AB routine, 30 reps each x 2 rounds
Cool down: Trainer's choice
RESULTS:
Saturday, June 23, 2012
Thursday, June 21, 2012
CrossFit Workout - Friday 06/22/12
Choice Day - Yes, it's someone's birthday.
A: 39 hundred meter run (brand new route, Two big hills!)
B: 39 hundred meter row (with lots of burpees sprinkled in)
C: An easier choice, but it will cost you a 39 burpee pullup premium
This week's Super Sweet Outdoor Workout is Friday 6/22 6:00pm at the Stinchcomb Memorial located off Hogsback Lane in the Metroparks, just over a mile from the gym. Here is the map listing this and all of our locations for CrossFit Cleveland Outdoor Workouts
RESULTS:
A: 39 hundred meter run (brand new route, Two big hills!)
B: 39 hundred meter row (with lots of burpees sprinkled in)
C: An easier choice, but it will cost you a 39 burpee pullup premium
This week's Super Sweet Outdoor Workout is Friday 6/22 6:00pm at the Stinchcomb Memorial located off Hogsback Lane in the Metroparks, just over a mile from the gym. Here is the map listing this and all of our locations for CrossFit Cleveland Outdoor Workouts
RESULTS:
Wednesday, June 20, 2012
CrossFit Workout - Thursday 6/21/12
Bodyweight core strength day
L-hang - 4 minutes total
L-sit - 4 minutes total
handstand hold - 4 minutes total
500 meter run - 4 sprints, for time
Perform the work listed above in any order that you choose. Recommended is 1 minute each of the holds and 1 sprint for 4 rounds. There is no overall time component for this workout, just get it all done. Record your times for each of the 500 meter sprints.
Warmup: 100 mountain climbers & 100 plank jacks, any combo, 2-count for both
Cool down: 39 burpees for time (Jenn V.O.'s "Birthday Eve" cool down!)
RESULTS:
L-hang - 4 minutes total
L-sit - 4 minutes total
handstand hold - 4 minutes total
500 meter run - 4 sprints, for time
Perform the work listed above in any order that you choose. Recommended is 1 minute each of the holds and 1 sprint for 4 rounds. There is no overall time component for this workout, just get it all done. Record your times for each of the 500 meter sprints.
Warmup: 100 mountain climbers & 100 plank jacks, any combo, 2-count for both
Cool down: 39 burpees for time (Jenn V.O.'s "Birthday Eve" cool down!)
RESULTS:
Tuesday, June 19, 2012
CrossFit Workout - Wednesday 06/20/12
Max rounds in 20 minutes of
10 box jumps 24"/20"
10 oh squat pull downs - pvc (snatch drops)
20 kb swings 55lb/45lb
200 meter run
Begin the workout with 50 reps of ball slams before beginning your first full round. This is included in the 20 minute time cap. Share a box if necessary
The snatch drop is part of the Burgener Warmup, see #5 in this article from CrossFit HQ
Warmup: 3 rounds of 30 jumping jacks, 30 bicycle crunches, 30 air squats, 30 mountain climbers (2-count)
Cool down: Trainer's Choice
RESULTS:
10 box jumps 24"/20"
10 oh squat pull downs - pvc (snatch drops)
20 kb swings 55lb/45lb
200 meter run
Begin the workout with 50 reps of ball slams before beginning your first full round. This is included in the 20 minute time cap. Share a box if necessary
The snatch drop is part of the Burgener Warmup, see #5 in this article from CrossFit HQ
Warmup: 3 rounds of 30 jumping jacks, 30 bicycle crunches, 30 air squats, 30 mountain climbers (2-count)
Cool down: Trainer's Choice
RESULTS:
Monday, June 18, 2012
Day 2 of a different kind of week.
plank jack - max reps in 5 minutes (strict hollow)
flutter kick - max reps in 5 minutes (4 count, strict hollow)
pushup - max reps in 5 minutes (hand release, strict hollow)
Warmup: 50 situps, 50 weighted situps, 50 wall ball situps
Cool down: max weighted plank hold & total time in 3 attempts (35M/25W)
RESULTS:
plank jack - max reps in 5 minutes (strict hollow)
flutter kick - max reps in 5 minutes (4 count, strict hollow)
pushup - max reps in 5 minutes (hand release, strict hollow)
Warmup: 50 situps, 50 weighted situps, 50 wall ball situps
Cool down: max weighted plank hold & total time in 3 attempts (35M/25W)
RESULTS:
Sunday, June 17, 2012
CrossFit Workout - Monday 06/18/12
Death by overhead squat - pvc
20-2-4-6-8-10-12-14-16-18-20-22-24-26-28-30-32-34-36-38
At 0:00 on the clock perform 20 ohs and rest the remainder of the minute. At 1:00 on the clock perform 2 ohs and rest the remainder of the minute. At 2:00 on the clock perform 4 ohs and rest the remainder of the minute. Continue for as long as you are able to complete the required number of reps within the minute.
Maintain full range of motion for every rep, at or below parallel at the bottom and full hip extension at the top. Also maintain a full grip of the pvc with all fingers firmly on the pipe, with elbows fully extended supporting the pvc directly over your shoulder blades. Your heels should never leave the floor.
Record the highest round successfully completed and the number of reps in your final round. Example, if you were able to complete all 20 reps in the 11th rounds and only performed 16 of the 22 reps in the next round, score your workout as "20/16"
Warmup: CF Cleveland AB routine 30 reps each, 2 rounds
Cool down: 1.2 mile run for time, rain or shine
RESULTS:
20-2-4-6-8-10-12-14-16-18-20-22-24-26-28-30-32-34-36-38
At 0:00 on the clock perform 20 ohs and rest the remainder of the minute. At 1:00 on the clock perform 2 ohs and rest the remainder of the minute. At 2:00 on the clock perform 4 ohs and rest the remainder of the minute. Continue for as long as you are able to complete the required number of reps within the minute.
Maintain full range of motion for every rep, at or below parallel at the bottom and full hip extension at the top. Also maintain a full grip of the pvc with all fingers firmly on the pipe, with elbows fully extended supporting the pvc directly over your shoulder blades. Your heels should never leave the floor.
Record the highest round successfully completed and the number of reps in your final round. Example, if you were able to complete all 20 reps in the 11th rounds and only performed 16 of the 22 reps in the next round, score your workout as "20/16"
Warmup: CF Cleveland AB routine 30 reps each, 2 rounds
Cool down: 1.2 mile run for time, rain or shine
RESULTS:
Thursday, June 14, 2012
CrossFit Workout - Friday 06/15/12
Strength and Skills Day
Show up and see what's on the menu. You might not want to eat a big breakfast first ;>)
Show up and see what's on the menu. You might not want to eat a big breakfast first ;>)
This week's Super Sweet Outdoor Workout will be on Friday 6/15/12 6:00pm at Wendy Park on Whisky Island. Tricia is running Hooverball games and might have a nasty side WOD to add to the mix. After the wod everyone is encouraged to help Chris Hz and our CF Cleveland Relay for Life team at Lakewood High School. Here is the map for our CrossFit Cleveland Outdoor Workouts
RESULTS:
Wednesday, June 13, 2012
CrossFit Workout - Thursday 06/14/12
Sotts Press 5-5-5-5-5 reduce weight 3-3-3-3
find your 5 rep max, then reduce the weight by 15-20% and perform four more sets of 3 reps each
Start with an empty bar (15, 30 or 45lb) and increase weight by 5, 10 or 20 pounds per set until you reach your 5 rep max. Use a rack and begin with the bar on your back as seen starting at the 1:00 point in this video of Kelly Starrett performing Sotts Presses
You must be at or below parallel with solid heel to floor contact while performing the presses or you will not be permitted to increase weight. Share a rack and bar with a partner if possible, rest as needed between sets. This is not a timed workout.
Warmup: 5 rounds, 5 reps PVC overheat squat, 5 reps PVC sotts press, 200 meter run
Cool down: 5-10 minutes of stretching of your choice and rolling any tight muscle groups. If you have time, finish with a 750 meter run for time.
This week's Super Sweet Outdoor Workout will be on Friday 6/15/12 6:00pm at Wendy Park on Whisky Island. Tricia is running Hooverball games and might have a nasty side WOD to add to the mix. After the wod everyone is encouraged to help Chris Hz and our CF Cleveland Relay for Life team at Lakewood High School. Here is the map for our CrossFit Cleveland Outdoor Workouts
RESULTS:
find your 5 rep max, then reduce the weight by 15-20% and perform four more sets of 3 reps each
Start with an empty bar (15, 30 or 45lb) and increase weight by 5, 10 or 20 pounds per set until you reach your 5 rep max. Use a rack and begin with the bar on your back as seen starting at the 1:00 point in this video of Kelly Starrett performing Sotts Presses
You must be at or below parallel with solid heel to floor contact while performing the presses or you will not be permitted to increase weight. Share a rack and bar with a partner if possible, rest as needed between sets. This is not a timed workout.
Warmup: 5 rounds, 5 reps PVC overheat squat, 5 reps PVC sotts press, 200 meter run
Cool down: 5-10 minutes of stretching of your choice and rolling any tight muscle groups. If you have time, finish with a 750 meter run for time.
This week's Super Sweet Outdoor Workout will be on Friday 6/15/12 6:00pm at Wendy Park on Whisky Island. Tricia is running Hooverball games and might have a nasty side WOD to add to the mix. After the wod everyone is encouraged to help Chris Hz and our CF Cleveland Relay for Life team at Lakewood High School. Here is the map for our CrossFit Cleveland Outdoor Workouts
RESULTS:
Tuesday, June 12, 2012
CrossFit Workout - Wednesday 06/13/12
HelenXL, 4 rounds for time of
500 meter run
36 kb swings 55/36
15 pullups
Warmup: 1500 meter row & 50 squats, any combo
Cool down: Trainer's choice
RESULTS:
500 meter run
36 kb swings 55/36
15 pullups
Warmup: 1500 meter row & 50 squats, any combo
Cool down: Trainer's choice
RESULTS:
Monday, June 11, 2012
Sunday, June 10, 2012
CrossFit Workout -Monday 06/11/12
Fran
21-15-9
Thruster 95/65
Pullup
Warmup: CF Cleveland ab routine 30 reps x 3 rounds
Cool down: 500 meter farmer's walk 30/20
21-15-9
Thruster 95/65
Pullup
Warmup: CF Cleveland ab routine 30 reps x 3 rounds
Cool down: 500 meter farmer's walk 30/20
Friday, June 8, 2012
CrossFit Workout - Saturday 06/09/12
"CrossFit for Hope"
Come out and support CrossFit's latest fundraising effort. CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. 100% of monies raised will go directly to St. Jude, with any administrative expenses picked up by CrossFit HQ.
Saturday at CrossFit Cleveland, 1st heat starts at 8:30am, last at 10:30am. Be there!
“NO CHILD SHOULD DIE IN THE DAWN OF LIFE”
DANNY THOMAS
St. Jude Founder
Here is a link to donate to CrossFit for Hope
RESULTS:
Come out and support CrossFit's latest fundraising effort. CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. 100% of monies raised will go directly to St. Jude, with any administrative expenses picked up by CrossFit HQ.
Saturday at CrossFit Cleveland, 1st heat starts at 8:30am, last at 10:30am. Be there!
“NO CHILD SHOULD DIE IN THE DAWN OF LIFE”
DANNY THOMAS
St. Jude Founder
Here is a link to donate to CrossFit for Hope
RESULTS:
Thursday, June 7, 2012
Someone is turning 35 today, so Happy Birthday to someone special.
You may or may not know him but I'm certain you won't like him very much after you do his birthday workout. Show up and see what's in store as we celebrate Frank W. turning one year older on 6/8/12
This week's Super Sweet Friday Outdoor Workout will be at the Rocky River Nature Center in the Metroparks starting at 6:00pm. Last week was a rain-out so were sticking with same spot. 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.
Please try to support the AJ Scheafer memorial 5k Sat night at 6pm in West Park, here is their website for more details. http://www.ajsscholarshipfund.org/
RESULTS:
You may or may not know him but I'm certain you won't like him very much after you do his birthday workout. Show up and see what's in store as we celebrate Frank W. turning one year older on 6/8/12
This week's Super Sweet Friday Outdoor Workout will be at the Rocky River Nature Center in the Metroparks starting at 6:00pm. Last week was a rain-out so were sticking with same spot. 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.
Please try to support the AJ Scheafer memorial 5k Sat night at 6pm in West Park, here is their website for more details. http://www.ajsscholarshipfund.org/
RESULTS:
Wednesday, June 6, 2012
CrossFit Workout - Thursday 06/07/12
Deadlift 5-5-5-5-5....
In no more than 25 minutes, use as many sets as needed to find your 5 rep max. Rest as needed between sets. Start light and add weight each set, maintaining perfect form and full range of motion during all reps. Partner up and share a bar if necessary, assist each other in building/loading the bar between sets.
Warmup: 1500 meter row and 75 squats, any combination
Cool down: 2000 meter run, for time rain or shine.
RESULTS:
In no more than 25 minutes, use as many sets as needed to find your 5 rep max. Rest as needed between sets. Start light and add weight each set, maintaining perfect form and full range of motion during all reps. Partner up and share a bar if necessary, assist each other in building/loading the bar between sets.
Warmup: 1500 meter row and 75 squats, any combination
Cool down: 2000 meter run, for time rain or shine.
This week's Super Sweet Friday Outdoor Workout will be at the Rocky River Nature Center in the Metroparks starting at 6:00pm. Last week was a rain-out so were sticking with same spot. 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:
Tuesday, June 5, 2012
CrossFit Workout - Wednesday 06/06/12
for time....
60 reps - KB swing (55/36)
500 meter run
50 steps - walking lunge w/weight overhead (25/15)
750 meter run
40 reps - pullup
500 meter run
Warmup: Trainer's choice
Cool down: Trainer's choice
60 reps - KB swing (55/36)
500 meter run
50 steps - walking lunge w/weight overhead (25/15)
750 meter run
40 reps - pullup
500 meter run
Warmup: Trainer's choice
Cool down: Trainer's choice
Monday, June 4, 2012
CrossFit Workout - Tuesday 06/05/12
2 rounds for time
9-6-3 squat clean thrusters(95lb/65lb) & burpees
** Jacked version, 115lb/85lb
Warmup: 2000 meters, run/row/any mix + squat clean/thruster warmup reps
Cool Down: Trainer's choice
RESULTS:
9-6-3 squat clean thrusters(95lb/65lb) & burpees
** Jacked version, 115lb/85lb
Warmup: 2000 meters, run/row/any mix + squat clean/thruster warmup reps
Cool Down: Trainer's choice
RESULTS:
Sunday, June 3, 2012
CrossFit Workout - Monday 06/04/12
Max rep Monday
3 minutes max reps, 1 minute rest of
squats
pullups
ball slams
pushups
squats
Warmup: 100 jumping jacks, 100 mountain climbers, 100 stepping lunges, any combo
Cool down: weighted sit-ups, max reps in 3 minutes (25lb-M, 20lb-W)
*** If you participate in either the 9:00am or 10:00am Executive Fitness Program Group Workouts remember that we switch to Tuesdays, Wednesdays and Fridays during June, July & August. That means NO 9:00am or 10:00am sessions on Mondays until September.
RESULTS:
3 minutes max reps, 1 minute rest of
squats
pullups
ball slams
pushups
squats
Warmup: 100 jumping jacks, 100 mountain climbers, 100 stepping lunges, any combo
Cool down: weighted sit-ups, max reps in 3 minutes (25lb-M, 20lb-W)
*** If you participate in either the 9:00am or 10:00am Executive Fitness Program Group Workouts remember that we switch to Tuesdays, Wednesdays and Fridays during June, July & August. That means NO 9:00am or 10:00am sessions on Mondays until September.
RESULTS:
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