CrossFit Workout - Wednesday 08/01/12

8 rounds of the following

150 meter row sprint - max effort for time
200 meter sprint - for time

Rest as needed, record first row & run sprint times and the fastest of al 8 rounds. Partner up and share a rower with at least one other person.

Warmup: 50 wall ball shots, 100 medball situps & 1000 meter run, any combo
Cool down:  Trainer's choice


A couple new things:

We start off August stressing Lisbeth Darsh's recent motto, NMSR. See if you can figure out what that means.

I start off August with a new challenge, 100 days of SUCK. Care to join me?  Here is the scorecard CrossFit Cleveland's 100 days of SUCK

This Friday's 6:00pm Super Sweet Outdoor Workout has a Paleo cookout afterwards. All members of CrossFit Cleveland and Great Lakes CrossFit are welcome to attend, but you need to R.S.V.P. by Friday at noon using the link below.

Friday Super Sweet RSVP Page

CrossFit Workout - Tuesday 07/31/12

Main site WOD from 7/30/12

3 rounds for time of
15 reps - hang power clean 135lb-M/95lb-W
15 reps - burpee

Scale weight as needed to be able, in HQ's words, "nice, short and sweet. Just hit it hard and hit it fast!"

Warmup: 3 rounds of 25 wall ball situps & kb swings followed by one 750 meter run.
Cool down:  Trainer's choice

This Friday's 6:00pm Super Sweet Outdoor Workout has a Paleo cookout afterwards. All members of CrossFit Cleveland and Great Lakes CrossFit are welcome to attend, but you need to R.S.V.P. by Friday at noon using the link below.
Friday Super Sweet RSVP Page

RESULTS:

CrossFit Workout - Monday 07/30/12

8 rounds for time of....
10 pullups
10 squats
10 pushups (H.R.)
10 squats

Warmup: 75 ball slams, 100 mountain climbers (2-count), 150 jumping jacks, any combo
Cool down: 200 meter farmer's walk, fat gripz on 30lb DBs-men, 20lb DBs-women, rain or shine

RESULTS:

CrossFit Workout - Saturday 07/28/12

RESULTS:

CrossFit Workout - Friday 07/27/12

Strength or Stamina today, your choice

Strength WOD

Find your max lift, choose one lift

A. Squat clean - 2 rep max
B. Back squat - 5 rep max
C. Front squat - 3 rep max
D. Deadlift - 1 rep max
E. Bench press - 5 rep max

Stamina WOD

"Helen"  3 rounds of
400 meter run
21 KB swings
12 pullups
immediately followed by
"Annie"
50-40-30-20-10 reps of
double unders & situps

RESULTS:

This week's Friday Super Sweet Outdoor Workout will be held inside at the gym, 6:00pm sharp. Tricia will be holding a 'work on your weakness' clinic so come prepared to do a lot of what you suck at or hate the most.  This week's workout is limited to our CrossFit Cleveland members, past and present. We have a couple visitors in town doing a one week drop in, you folks are welcome too!

CrossFit Workout - Thursday 07/26/12

Happy Birthday Tricia T.

35 ball slams
35 toes to bar
35 burpees
1000 meter run
35 burpees
35 toes to bar
35 ball slams
1000 meter run
Rain or shine

Warmup: 215 jumping jacks & 35 tuck jumps, any combo
Cool down: Trainer's choice

RESULTS:

Here is a quick video of Sammy doing a tuck jumps demo

CrossFit Workout - Wednesday 07/25/12

A 5K kinda day. Choose ONE of the following

Run 5K, to the Lakewood Dog Park and back (yes, to the bottom of that big hill) for time

Run east on Madison, left on Hilliard, left on Warren, Left on Detroit, left on West Clifton, left on Riverside, left on Madison back to the gym, mixing in 75 burpees anywhere along the route, for time.

3 rounds of
21 push press  (95lb-M/65lb-W)
run one mile (Detroit and back)
time each of the three one mile runs, there is no time component to the push presses, rest between as needed.  Record each one mile run time.

Warmup: Samson Stretch, cobra stretch, pushups & squats, 15 x 4 rounds
Cool Down:  Trainer's choice


We have a new CrossFit Executive Fitness Fast Track Program starting next week.  If you know someone who might be interested, please let them know about it. Here is a link with more info on our CrossFit Executive Fitness Workouts

**** Do you read the Lakewood Patch? They have a listing for us. Please rate CrossFit Cleveland and let our neighbors know what you think of "that crazy workout place" on Madison. Thanks! 

http://lakewood-oh.patch.com/listings/crossfit-cleveland

CrossFit Workout - Tuesday 07/24/12

power snatch - 7 reps  (95lb-M/65lb-W)
95lb front squat - 7 reps (95lb-M/65lb-W)

7 rounds for time

Warmup:  CF Cleveland ab routine with ball slams, 30 reps each, 3 rounds
Cool down: Trainer's choice

**** Do you read the Lakewood Patch? They have a listing for us. Please rate CrossFit Cleveland and let our neighbors know what you think of "that crazy workout place" on Madison. Thanks! 
http://lakewood-oh.patch.com/listings/crossfit-cleveland

RESULTS:

CrossFit Workout - Monday 07/23/12

Max Rep Monday

Max reps in 3 minutes of...

squats
pullups
bicycle crunch
double pushup burpee
jumping squat

Rest just long enough to record # of reps yourself or yelling it out to the coach on duty. The clock does not stop running, 15 minutes total for this workout.  Pick your pullup bar or rings prior to starting the workout, perform all other movement away from the pullup bars to make room for others following you.

** Double pushup burpee=drop into a normal burpee and perform two pushups instead of one before coming up into the clapping overhead jump.

Warmup: 2500 meters, row and or run, any combo/split
Cool down: 200 meter farmer's walk, DBs with Fat Gripz, 30lb men/20lb women

RESULTS:

Tricia taking the Beginner Fitness Workout group to Brian Norris's front yard for a burpee party!

CrossFit Workout - Saturday 07/21/12

RESULTS:

CrossFit Workout - Friday 07/20/12

Friday Task List Workout

Show up and see what your jobs are today.

A little core work, a little grip work, a little jumping, a little hanging around and a little upside down.

*** Tonight's Super Sweet Outdoor Workout is at the Rocky River Marina in the MetroParks at the bottom of the Valley Parkway hill off Detroit Road.  Meet at 6:00pm, rain or shine.

RESULTS:

Received this note from Parris Island today, check it out!

CrossFit Workout - Thursday 07/19/12

Shoulder press 10-10-10-10-10

Begin with one warmup set of 10 reps with an empty bar before you begin your workout.  Add 5, 10 or 20 pounds each set to find your 10 rep max.  Rest 1-2 minutes between early sets and 2-3 minutes between later sets.

Once you complete your final set of 10 reps, rest two minutes and perform max reps in 2 minutes of push press or jerk with the same bar you used for your final set of shoulder presses.  You may rest the bar in the rack during your final set of max reps in 2 minutes.

Partner up and share a bar if possible.  Leave an empty bar on the rack when you are finished with your  workout.

Warmup:  75 reps each of pushups, squats, ball slams and jumping jacks, any combination
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 07/18/12

WOD #1
row 800 meters for time, rest 2 minutes
row 600 meters for time, rest 2 minutes

row 400 meters for time, rest 2 minutes

row 200 meters for time, rest 2 minutes

WOD #2

for time, 11-->1 down ladder of

DB thruster (30M/20W)

mountain climber (4-count)

jumping goblet squat (30M/20W)

burpee

RESULTS:

CrossFit Workout - Tuesday -7/17/12

"Power Elizabeth"

for time, 21-15 9 reps of

power clean (135lb/95lb) scale as needed
ring dip

rest for exactly 1 minute then max shoulder to overhead in 60 seconds with the same bar - no rack. Press, push press or jerk, your choice and combination.

Warmup:  CF Cleveland AB routine, 30 reps each for 3 rounds + 750 meter run
Cool down: Trainer's choice

RESULTS:

John R. won the drawing for the T-shirt for doing burpees inside Dunkin Donuts in today's cool down!

Mike's note to all of you!

CrossFit Workout - Monday 07/16/12

"Cindy"

max rounds in 20 minutes of

5 pullup
10 pushup
15 squat

Warmup & Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 07/14/12

RESULTS:

CrossFit Workout - Friday 07/13/12

6 rounds for time of

15 med ball cleans
5 wall walks

Warmup:  75 reps each of oh squat, pushup, plank jack  any combination/order
Cool down:  750 run with broad jumps on Riverside Dr., for time

CrossFit Workout - Thursday 07/12/12

Deadlift 100x your body weight

You choose the weight on the bar.  There is no time component to this workout.  Take as much time necessary to lift a total of one hundred times the amount you weigh.  You must maintain perfect form on all reps and you must take at least 30 seconds rest after every 10 reps. You decide all the other variables. Changing the amount of weight on your bar (up or down) is allowed, but you do the math.

Scaling.  If this is your first deadlift workout with us, you will lift 50 times your body weight in total.  If you have some experience but still consider yourself a novice lifter, you will lift 75 times your body weight in total. Your trainer will help you pick your weights & totals based on your ability.

Warmup:  2000 meter row and 100 squats, any combination
Cool down:  Trainer's choice

CrossFit Workout - Wednesday 07/11/12

Max rounds in 20 minutes of

100 single unders or 25 double unders
15 pushups
15 ball slams
200 meter run in every second round

Finish the entire round you are in at the 20:00 mark. Round 1: jump rope, pushup, ball slam, Round 2: jump rope, pushup, ball slam, 200M run, Round 3: jump rope, pushup, ball slam, Round 4: jump rope, pushup, ball slam, 200M run, and so on for 20 minutes.

Warmup: 100 each of jumping jacks, squats & flutter kicks (2-count)  any combination
Cool down:  1.2 mile run for time

RESULTS:

CrossFit Workout - Tuesday 07/10/12

Power Clean - 6 reps on the minute

1st, 2nd, 3rd minute @ 95lb-M/65lb-W

4th & 5th minute, men add 20lbs/women add 10lbs
6th & 7th minute, men add 20lbs/women add 10lbs

continue to add weight every two minutes until you fail to perform 5 reps within the minute

Scale starting weight back based on trainer's recommendation. The intention is for you to be able to at least make it to the start of the 7th minute

Warmup: 100 ball slams, 100 jumping jacks, 100 bicycle crunches, any combination/order
Cool down: 200 meter dumbbell farmer's walk with fat gripz, twice

RESULTS:

CrossFit Workout - Monday 07/09/12

for time, 45-35-25-15-5 reps of

wall ball shot
kb swing

RESULTS:

CrossFit Workout - Monday through Saturday

Stealth Mode per Jillian and Tricia. Show up and see what's on the board.

We are closed all day Wednesday July 4th. You can join us in the Lakewood Parade that starts at 10:00am. See Troy, Tricia or Jillian for more details.