CrossFit Workout - Thursday 8/1/13

Strength Workout - choose one

A. Overhead squat - 5 rep max (from the floor)
B. Back squat 5x5 @ 75% of your 1 rep max
C. Squat clean - 1 rep max
D. Deadlift - 3 rep max
E. Weighted pullup - 1 rep max
F. Front squat - 5 rep max (from the floor)

Warmup:  CF Warmup 10 reps x 3 rounds, no pullups
Skill:  High bar back squat, 3 sets of 5 reps
Mobility: Hamstring stretch - 2 minutes of 10 second holds
Cool down:  Trainer's choice

** The coaches on staff will assist you in choosing the proper starting weights and increases per set.

CrossFit Workout - Wednesday 7/31/13

Choice of

Max Effort Sprints, rest as needed.

row 125M
row 250M
row 375M
row 500M
run 500M
row 375M
row 250M
row 125M

Record time for each sprint.

OR

1000 double unders for time (40 minute time cap)

RESULTS:

CrossFit Workout - Tuesday 7/30/13

10-20-10 reps of

hang power clean 95/65
squat clean thruster 95/65
bar facing burpee

*Jacked 115lb-M/75lb-W

RESULTS:

CrossFit Workout - Monday 7/29/13

"Squatting Helen"

3 rounds for time of

21 goblet squats 55/36
400 meter run
21 KB swings  55/36
12 pullups

Warmup:  CF Cleveland AB routine, 30 reps x 2 rounds
Mobility: 2 minutes each, mix and match: squat stretch and monkey bar hang
Cool Down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 7/27/13

RESULTS:

CrossFit Workout - Friday 7/26/13

Task List WOD aka Friday Fun Day

Find your 3 rep max DB push press R & L
Detroit skip x 5
inverted hang lowering to L on rings x 25
L-sit x 5 minutes total
Monkey bar sand bell toss, down and back x 5

Warmup: 40 "kneel down" burpees & 40 lunges into a 400 meter run in honor of John F.'s birthday yesterday!
Cool down: 125 meter max effort row sprint, best of 3 attempts

RESULTS:

CrossFit Workout - Thursday 7/25/13

Deadlift 5x6
8 wall walks (40 total)

Rest as needed between sets.  Perform all 5 sets at the same weight, approximately 70% of your 1 rep max.  You may increase weight on the last set if you choose.  The coaches will help you choose the proper weight if you are not sure of your 1 rep max.

Warmup: 1500 meter row, 1000 meter run & light to medium deadlifts, 3 sets of 6 reps performed in the warmup area,  to prepare for your work sets.

Cool Down WOD:  Trainer's choice

RESULTS:

**** There is a new "chalk use' procedure these days.  You get your own tub with a lid. You take it to your workout station and bring it back to the coach when you are done.  You can make as big of a mess as you want, but you have to clean it all up.  100 burpee penalty if you don't, or you lose the ability to use chalk again. Cheers!

CrossFit Workout - Wednesday 7/24/13

Double WOD Wednesday

The 2013 CrossFit Games Men's & Women's competition starts today and their 2nd wod is a 1/2 marathon row. We will do just one-tenth of that today in one of our workouts.

WOD 1: 2110M Row, for time

WOD 2: 50-40-30-20-10 of double unders and your choice of one of several exercises, show up and see what your choices are.

Do both WOD 1 & WOD 2, not necessarily in that order.

*** Since the temperatures have returned to normal, we will NOT have a "Beat the Heat" workout tonight at 5:30pm in our Lakewood box.  All workouts will be normal in Rocky River.

RESULTS:

CrossFit Workout - Tuesday 7/23/13

"Isabel"

30 snatches for time 135lb-M/95lb-W

Warmup:  Rowing, monkey bars & overhead squats
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 7/22/13

2-4-6-8-10-12-14-16-18-20-22-24.....reps of

pullup
pushup (hand release)
goblet squat (35lb-M/25lb-W)
mountain climber (4-count)

Climb the ladder as high as you can in 20 minutes. Use DB or KB for goblet squats. Finish the round you are in when the clock reaches 20:00 and the total time when you complete that final round.

***Monday and Wednesday THIS WEEK*** - "Beat the Heat" workout at 5:30pm in our air conditioned Lakewood box located at 17140 Madison Avenue.  In addition to all of our normal workout times being held at the Rocky River location, Jon Barker will be running one group workout with warmups starting at 5:30pm in Lakewood on Monday and Wednesday this week.

Warmup: 300 meter row, 20 stepping lunges(10R-10L), 200 meter run x 4 rounds + Mobility on board
Cool Down:  Trainer's Choice

RESULTS:

CrossFit Workout - Saturday 7/20/13

RESULTS:

CrossFit Workout - Friday 7/19/13

max rounds in 20 minutes of

29 toes to bar/KTE/knee raise
200 meter row
29 walking lunges into 200 meter run

If you are out the door for your lunges prior to 20:00, you get to finish and get credit for the entire round.  If it's crowded, partner up on a rower and switch the order if necessary to keep moving.

Happy Birthday Karry (Sunday)

Warmup:  CF Cleveland AB routine, 29 reps, 3 rounds
Cool down: Trainer's choice

CrossFit Workout - Thursday 7/18/13

Strength workout, you have 15 minutes to find our 3 rep max overhead squat

rest 3-5 minutes

then, from the floor, 39 reps at 40% of your new 3 rep max, for time

Warmup: On the board, followed by OH squat with an empty bar, 3 sets of 5 reps, in the warmup area before you begin your strength workout.

Cool down:  Trainer's Choice (Heather is 39 today!)

RESULTS:

CrossFit Workout - Wednesday 7/17/13

Three short workouts today, with rest in between.  Stay hydrated, it's super hot these days.

split jerk, max reps in 5 minutes (115lb/75lb)
row, max meters in 5 minutes
KB swing, max reps in 5 minutes (55lb/40lb)

From the floor, no rack. Scale weight as needed.  Use same weight for split jerks as you used Tuesday for the hang clean/front squat workout.

Cool down: double unders, max reps in 5 minutes - outside

RESULTS:

CrossFit Workout - Tuesday 7/16/13

6 rounds for time of

5 hang power clean (115lb/75lb)
5 front squat (115lb/75lb)
10 burpee over bar

Warmup: Samson stretch R&L, 20 kb swing, 20 goblet squat, 400m run x 3 rounds
Mobility: planking wrist extensions, 1 minute total
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 7/15/13

"Angie"

For time...

100 pullups

100 pushups

100 situps

100 squats

Warmup: Trainer's choice

Cool down: 1 mile run for time

RESULTS:

CrossFit Workout - Saturday 07/13/13

RESULTS:

25 People for today's 11:00am Basic Intro Workout

CrossFit Workout - Friday 7/12/13

Friday Surprise, show up and see the 3 short WODs you'll do, all for time

Overall, you'll run and row and hang and jump and squat, a lot.


A "bon voyage" Friday Night Super Sweet Happy Hour Workout tonight at 6:00PM. Molly V. is moving to Costa Rica, no kidding, and we are having a little send off workout with a few cold ones afterwards.  We won't be having a cookout like the last Friday night event, we've had a bunch of brick work done on the patio wall to stop the indoor waterfall so the patio is sort of a mess right now.

Show up at 6:00pm for the warmup, quick workout and then a few refreshments.

CrossFit Workout - Thursday 7/11/13

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

KB swings & wall ball shots, with 25 burpees after you clear your 10's

RESULTS

LOCATION CHANGE: THE MORNING SEMINARS WILL BE IN ROCKY RIVER

Experts (and long-time CrossFitters) from Whiteboard Nutrition will be on hand to teach you the basics of Paleo/Zone meal planning for sustainable success whether you are at home or on the road. 

Morning seminars are one hour each starting at 5:00am, 6:00am, & 7:00am and will be held in our Rocky River location. The afternoon seminar is 2 hours starting at 5:30:pm in Lakewood

These seminars are free and open to members and non-members. There will be a signup sheet at the gym and more details posted here tomorrow. 

Our Rocky River location will hold regular morning and afternoon WOD hours.

CrossFit Workout - Wednesday 7/10/13

Working through 10 sets of 5 reps, find your 5 rep max of

Deadlifts with Fat Gripz

If you are afraid of heavy deadlifts, don't worry.  You won't come anywhere near your regular 5 rep max.  You might be surprised at how much less you lift, but you'll get plenty of good grip strength work. Start with a light bar and increase weight each set until you find your max, 10 set minimum.

Rest as needed between sets and mix in 300 reps of jacknife situps, partitioned as you choose.


RESULTS:

LOCATION CHANGE: THE MORNING SEMINARS WILL BE IN ROCKY RIVER

Experts (and long-time CrossFitters) from Whiteboard Nutrition will be on hand to teach you the basics of Paleo/Zone meal planning for sustainable success whether you are at home or on the road. 

Morning seminars are one hour each starting at 5:00am, 6:00am, & 7:00am and will be held in our Rocky River location. The afternoon seminar is 2 hours starting at 5:30:pm in Lakewood

These seminars are free and open to members and non-members. There will be a signup sheet at the gym and more details posted here tomorrow. 

Our Rocky River location will hold regular morning and afternoon WOD hours.

There is a sign-up sheet at the gym for the one-hour "What is Performance Nutrition" seminars at 5:00am, 6:00am & 7:00am sessions.  Here is a link to the full 2 hour Nutrition Seminar starting at 5:30PM- Register

CrossFit Workout - Tuesday 7/9/13

The Grace Mile, for time

Clean & jerk 30 reps & 1 mile run(or row)

135lb-M/95lb-W - scale as needed. Barbell can be taken from ground to overhead, any way you choose.

Warmup: 10-20-30 reps of kb swings, pushups and mountain climbers (4-count)
Cool down:  Trainer's choice

****Mark your calendars, we are having Paleo/Zone seminars this Thursday 7/11 at our original box on Madison in Lakewood. 

Experts (and long-time CrossFitters) from Whiteboard Nutrition will be on hand to teach you the basics of Paleo/Zone meal planning for sustainable success whether you are at home or on the road. 

Morning seminars are one hour each starting at 5:00am, 6:00am, 7:00am. The afternoon seminar is 2 hours starting at 5:30:pm.

These seminars are free and open to members and non-members. There will be a signup sheet at the gym and more details posted here tomorrow. 

Our Rocky River location will hold regular morning and afternoon WOD hours.

There is a sign-up sheet at the gym for the one-hour "What is Performance Nutrition" seminars at 5:00am, 6:00am & 7:00am sessions.  Here is a link to the full 2 hour Nutrition Seminar starting at 5:30PM- Register*****

RESULTS:

CrossFit Workout - Monday 7/8/13

Choice of one: Cindy, Mary or Nicole

max rounds in 20 minutes of

5 pullup
10 pushup
15 squat

5 handstand pushup
10 pistol (alternating R&L)
15 pullup

400 meter run
max rep pullup

Warmup:  CF Cleveland AB routine with ball slams, 25 reps each x 3 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 7/6/13

Partition any way you want, for time

2000 meter run or row

100 burpee pullups

CrossFit Workout - Friday 7/5/13

6 rounds, rest as needed

200 meter row sprint - max effort

15 box jumps

Record fastest row sprint time on board. 

Warmup: CrossFit warmup, 10 reps each x 3 rounds

Cool down: Trainer's choice

CrossFit Workout - Thursday 7/4/13

Happy 4th of July everyone!

We have special holiday hours Thursday.  We have three start times, 8:00am, 8:30am and 9:00am. There are no early morning or afternoon workouts today due to the holiday.

Choice of one WOD today:

"Helton"
3 rounds for time of:
800 meter run (2-400 meter laps to Detroit)
30 DB squat cleans (50lb-M/35lb-W)
30 burpees
(scale dumbbell weight as needed)


"Webster"
1 mile run
125 ball slams
100 jumping squats
75 hand release pushups
50 burpees

Warmup & Cool down:  Trainer's choice

CrossFit Workout - Wednesday 7/3/13

Gina's Birthday Hangover WOD

CF Cleveland AB Routine with a twist

43 reps each x 4 rounds, for time

Show up to see the twist(s) 

Warmup: 1500 meter row

Cool down: Trainer's choice

CrossFit Workout - Tuesday 7/2/13

DB Burpee Fran

For time, 21-15-9 reps of

DB thruster

Pullup

Burpee

30lb-M/20lb-W

Warmup: 50 reps each, any combo: mountain climber (4 count), pushup, jumping squat & kb swing plus one 600 meter run. 

Cool down: wall sit, 3 minutes total