CrossFit Workout - Thursday 11/01/12

Clean and jerk 1-1-1-1-1-1

You will start light and increase weight each set to find your 1 rep max for each of the lifts.

RESULTS:

CrossFit Workout - Wednesday 10/31/12

"Dog Years"

7X, for time

225lb deadlift - 6 reps
burpee - 12 reps

155lbs for women.  Scale weight down if necessary to approximately %60-65 of your 1 rep max.

Warmup: 1500 meter row & 75 squats, any combo
Cool down: Trainer's choice

Happy Halloween! It's also a birthday for our special pup. Cheers!

RESULTS:

*** Do you need some extra cash? We are currently buying used equipment to fuel our expansion.  Contact us if you know anyone who is selling dumbbells, kettlebells, rubber bumper plates, olympic barbells, Concept2 Rowers, and rubber flooring. Call or text Bill @ 440-915-7856  Thanks!

CrossFit Workout - Tuesday 10/30/12

Squat cleans, on the minute for 10 minutes - heavy

Warmup & Cool down:  Trainer's choice

RESULTS:

*** Do you need some extra cash? We are currently buying used equipment to fuel our expansion.  Contact us if you know anyone who is selling dumbbells, kettlebells, rubber bumper plates, olympic barbells, Concept2 Rowers, and rubber flooring. Call or text Bill @ 440-915-7856  Thanks!

CrossFit Workout - Monday 10/29/12

Rowing Pyramid - max effort sprints

125m/250m/375m/500m/25 burpees/375m/250m/125m

Rest approximately 2 minutes between rounds

This may be the most deceptive row workout you'll ever do. Be there!

*** Do you need some extra cash? We are currently buying used equipment to fuel our expansion.  Contact us if you know anyone who is selling dumbbells, kettlebells, rubber bumper plates, olympic barbells, Concept2 Rowers, and rubber flooring. Call or text Bill @ 440-915-7856  Thanks!

RESULTS:

CrossFit Workout - Saturday 10/27/12

RESULTS:

*** Do you need some extra cash? We are currently buying used equipment to fuel our expansion.  Contact us if you know anyone who is selling dumbbells, kettlebells, rubber bumper plates, olympic barbells, Concept2 Rowers, and rubber flooring. Call or text Bill @ 440-915-7856  Thanks!

CrossFit Workout - Friday 10/26/12

max reps of something for 6 minutes followed by 150 reps of something for time.

Warmup: 3 minutes of two things, alternating
Cool down: Trainer's choice

Show up and see the 'somethings'

RESULTS:

CrossFit Workout - Thursday 10/25/12

I checked the radar at 4:30am and decided to switch the Wednesday Grab Bag to Thursday, so here you have it.

5 rounds for time of

run 400 meters or row 600 meters
95lb squats  (65lb women)

Choose your squat:

overhead squat - 15 reps per round (Nancy w/runs)
front squat - 20 reps per round (Fancy)
back squats - 25 reps per round

Warmup: Repeat of Wednesday's warmup
Cool down: L-hang, 2 minutes - total combined hold

RESULTS:

CrossFit Workout - Wednesday 10/24/12

Helen+1, run or row

RESULTS:

CrossFit Workout - Tuesday 10/23/12

Ground to overhead (GTO), max rep ladder in 8 minutes

Show up to see the weights and rep counts. Can be snatch, clean, press, push press or jerk - ground to overhead any way you choose, fast.

Warmup:  CF Cleveland AB routine w/ball slams, 30 reps each-2 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 10/22/12

Dead Hang Cindy

max rounds in 20 minutes of

5 dead hang pullup
10 hand release pushup
15 jumping squat

No kipping on pullups, pause at the bottom of each rep.

Warmup: 1000 meter run and 40 burpees, partition any way you choose
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 10/20/12

RESULTS:

CrossFit Workout - Friday 10/19/12

Friday task list - Kill your Core

hollow rocks - 5 x 1 minute continuous reps
weighted GHD hip & back extensions - 5 x 15 reps
inverted hang to l-hang on rings - 5 x 5 reps
1-arm farmer's carry - 5 x 100 meters R&L (60-70lb-M/40-50lb-W)
squat snatch pull downs w/pvc - 5 x 15 reps

There will be a sub for the farmer's carry if it is raining hard.

RESULTS:

CrossFit Workout - Thursday 10/18/12

 Deadlifts, 5x5, heavy, be there.

RESULTS:

CrossFit Workout - Wednesday 10/17/12

4 rounds for time of

500 meter run
18 - push press
12 - sand bag cleans

RESULTS:

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CrossFit Workout - Tuesday 10/16/12

Snatch Ladder.

Show up and see the weights you are to lift.  It gets heavier each round and only lasts 10 minutes.

RESULTS:

CrossFit Workout - Monday 10/15/12

5 minutes max reps, 1 minute rest of

jumping squat
crossover pushup
situp
double under

Warmup: single unders for 5 minutes + hollow rocks, samson and cobra stretches
Cool down:  Iron chair/wall sit - 3 minute hold, record # of attempts to complete

RESULTS:

CrossFit Workout - Saturday 10/13/12

7 rounds for time of

12 wall ball shot & squat
5 wall walks

RESULTS:

CrossFit Workout - Friday 10/12/12

Friday - Make-up/D'over Day

You can choose to either make-up or repeat any workout from the past 7 days.

We'd like to thank Jillian and Tricia for all of their help during the past few years at CrossFit Cleveland.  They have been instrumental in our efforts to build an incredible community of health-minded people who make up our current membership. Jillian and Tricia have decided to spread their wings and pursue an opportunity to open their own gym.  They felt it was best for them to leave now on good terms and be able to focus completely on their new business.  Staci and I support them completely and look forward to seeing how they work to grow and expand the local CrossFit community we started back in early 2007 along with Paul and Nancy Z.  We are glad to see more and more great people better their lives through CrossFit. 

With this change brings opportunity for others to fill our expanding need for CrossFit certified trainers as we continue to grow.  Tom Lazzaro will be continuing with us at the gym. We will be hiring several new trainers to help at the expanded new facility that will be opening in December, located just 5 minutes away, as well as our current location in Lakewood.  More details will be released by the end of next week, stay tuned.  If you are a current Level 1 CrossFit certified trainer and would like to join our team, please contact me. You can start by sending an outline of your training experience and your availability of hours to bill at crossfitcleveland.com

RESULTS:

CrossFit Workout - Thursday 10/11/12

Happy 10-11-12

10 med ball cleans
11 mountain climbers 4-count
12 double unders

10 rounds for time

We'd like to thank Jillian and Tricia for all of their help during the past few years at CrossFit Cleveland.  They have been instrumental in our efforts to build an incredible community of health-minded people who make up our current membership. Jillian and Tricia have decided to spread their wings and pursue an opportunity to open their own gym.  They felt it was best for them to leave now on good terms and be able to focus completely on their new business.  Staci and I support them completely and look forward to seeing how they work to grow and expand the local CrossFit community we started back in early 2007 along with Paul and Nancy Z.  We are glad to see more and more great people better their lives through CrossFit. 

With this change brings opportunity for others to fill our expanding need for CrossFit certified trainers as we continue to grow.  Tom Lazzaro will be continuing with us at the gym. We will be hiring several new trainers to help at the expanded new facility that will be opening in December, located just 5 minutes away, as well as our current location in Lakewood.  More details will be released by the end of next week, stay tuned.  If you are a current Level 1 CrossFit certified trainer and would like to join our team, please contact me. You can start by sending an outline of your training experience and your availability of hours to bill at crossfitcleveland.com

RESULTS:

CrossFit Workout - Wednesday 10/10/12

First, you have 10 minutes to find your 3 rep max shoulder press
next, you have 10 minutes to find your 3 rep max push press
last, you have 20 minutes to find your 3 rep max front squat

Warmup: 1500 meter row & 50 walking lunges, any combo
Cool down: 100 meter row sprints, max effort, record fastest of 3 attempts

RESULTS:

CrossFit Workout - Tuesday 10/09/12

This is how they did it on the east side Monday, compliments of Great Lakes CrossFit

1 --> 10 -->1 pyramid of

kb swing
burpee

For time.

RESULTS:

CrossFit Workout - Monday 10/08/12

for time

150 pistols, alternating leg
150 hand release plyo pushups
150 ball slams

Partition any way you choose.

RESULTS:

CrossFit Workout - Saturday 10/06/12

RESULTS:

CrossFit Workout - Friday 10/05/12

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

RESULTS:

CrossFit Workout - Thursday 10-04-12

max rounds in 20 minutes of...

walking lunge - 50 steps
double under - 25 reps

Warmup: single unders for 5 minutes with 50 squats mixed in anytime you choose
Cool down: single unders, max reps in 3 minutes

Perform walking lunges outside down Madison and back, each step equals one rep.  25 steps down towards Cordova and 25 steps back.  Everything else, your double unders, your cool down and your warmup reps are performed on a single spot in the gym.  Claim that spot when you start and it is yours until you leave. Mark it appropriately, no blood please ; >)

Scaling: If you are not yet proficient at double unders, you may count valid attempts where you get a single under and miss the second pass under your feet.  In order to get an Rx'd on the board, you must only count successful DU reps.  If you are totally incapable of a reasonable attempt at a double under, you may sub 3x single unders and mark your score on the board accordingly.

RESULTS:

CrossFit Workout - Wednesday 10/03/12

Using a pair of Fat Gripz on a barbell, find your 1 rep max deadlift w/ a 10 second hold at the top

Men start at 95lb and women start at 45lb for 10 reps.  Switching to single rep sets, add 10lbs per attempt until you can no longer lift and hold the weight for at least 10 seconds at the top of the rep.

Before you begin, record your target/goal weight on the board and record your actual weight after completion.

Warmup:  nasty
Cool down: worse

RESULTS:

CrossFit Workout - Tuesday 10/02/12

"Elizabeth"

21-15-9 reps of

clean  135lb-M/95lb-W
ring dip

RESULTS: