CrossFit Workout - Tuesday 10/1/13

Split jerks and power cleans - hard and fast, on and off, for about 12 minutes.  Show up and see the deal.

RESULTS:

CrossFit Workout - Monday 9/30/13

Max Rep Monday

Max reps in 3 minutes of

Pullup
Squat
Jacknife situp
Pushup - hand release
Jumping Squat

Warmup:  CF Cleveland AB routine, 25 reps each x 3 rounds + one 500 meter run
Cool down:  Row, max distance in 5 minutes

*** 10 seconds rest between rounds, long enough for you to record your reps on a personal whiteboard and have the clock reset.  Give your rep totals to the trainers to be recorded on the whiteboard. Clear away for the pullup bars after your first round to make room for people starting after you.

RESULTS:

CrossFit Workout - Saturday 9/28/13

RESULTS:

CrossFit Workout - Friday 9/27/13

CF Cleveland Body Weight Strength Program - Workout "B"

Last Friday you got the first glimpe of the new bodyweight strength routine I've been testing and tweaking over the past month. Today is Workout "B"

If you want to get stronger but not by doing an extensive barbell program, or if you've hit plateaus with your barbell training and need something new to get you out of your rut, this is the program for you. You alternate "A" and "B" workouts two to three times per week, with extremely intense hill sprint & prowler sprint workouts on alternate days.

There will be an alternate workout available for those of you who need their CF Metcon fix!

CrossFit Workout - Thursday 9/26/13

Pause Front Squats, find your 2 rep max - no racks

Start with a light bar and add weight each set to find your 2 rep max, with holding a full 2 second pause at the bottom of each rep.  Do not increase weight unless you are able to reach full depth and solid form (footwork and body position) for both reps.

Last week we did pause overhead squats.  Today it's pause front squats.  These pause squats are helpful in improving your heavy squat snatches and clean, getting you comfortable in the bottom position.

Warmup: 1000 meter row & 3 sets of 5 reps of front squats with an empty bar
Mobility: On whiteboard
Cool down:  Trainer's choice

CrossFit Workout - Wednesday 9/25/13

Blindside Wednesday - show up and see what's on the board.

RESULTS:

CrossFit Workout - Tuesday 9/24/13

5 rounds for time of

15 reps - sumo deadlift high pull 75lb/50lb
15 reps - wall ball shot 20lb/14lb
15 reps - power snatch 75lb/50lb

RESULTS:  Tom LZ gave this bitch a name but decorum prohibits listing it here ; >)

CrossFit Workout - Monday 9/23/13

Rob Goodwin's Birthday Workout

for time

59 pullups
59 burpees
59 toes to bar

Optional "Jacked" version, start off with 59 burpees.  Yes, that means 59 burpees, 59 pullups, 59 burpees & 59 toes to bar.

Warmup:  59 calories on C2, 59 pushups, 500 meter run, any order.
Cool down:  59 double unders, for time.  Do them all, no scaling.  10 minute time limit. Over/Under Time to beat, 40 seconds.  That will allow one miss and you'll still beat it.

RESULTS:

CrossFit Workout - Saturday 9/21/13

RESULTS:

CrossFit Workout - Friday 9/20/13

CF Cleveland Body Weight Strength Program - Workout "A"

You will get the first glimpe of the new bodyweight strength routine I've been testing and tweaking over the past 3 weeks.

If you want to get stronger but not by doing an extensive barbell program, or if you've hit plateaus with your barbell training and need something new to get you out of your rut, this is the program for you. We'll release Workout "B" next Friday.  You alternate "A" and "B" workouts two to three times per week, with extremely intense, short sprint workouts on alternate days.

There will be an alternate workout available for those of you who need their CF Metcon fix!

CrossFit Workout - Thursday 9/19/13

Pause Overhead Squat x 2 reps, find your max - 10 sets minimum

Begin with an empty bar, 45lb-M/15lb-W and perform two overhead squats with a full 2 second pause at the bottom of each rep.  Increase weight each set to find your 2 rep max. Do not increase weight if you can not reach full depth(at least 1" below parallel) and hold solid form for at least two full seconds at the bottom of the squat.

Perform at least 10 sets of 2 reps in total, even if all sets are with an empty bar.  Rest and mobilize as needed between sets.  All reps/sets start from the floor, no racks.

Warmup:  2000 meter row & 50 overhead squats-pvc, any combo
Mobility: Roll and mash any/all restrictive areas that limit your overhead squat. Quads, hamstrings, calves/ankles, lats, scapular region, pec minor.

Cool down:  Trainer's choice

RESULTS:

Most of us met Chryssy for the first time at our Grand Opening Fund Raiser for her son Conlan last December. She started CrossFit shortly after and has stuck with it ever since. Here she is doing her 2nd overhead squat rep at 85 pounds!

CrossFit Workout - Wednesday 9/18/13

Partner WOD Wednesday

10 rounds each of

12 double hand release pushup
8 toes to bar/knees to elbows
150ish meter row

One rower and one spot on the pullup bars per team. The workout is complete when both partners have completed 10 rounds each of pushups and T2B/KTE and the rower monitor reads 3,000 meters. There are several ways to attack this WOD, smart partners have will have an advantage in overall time.

Warmup: 9 hollow rocks, 18 squats, 40 jumping jacks, 44 plank jacks, x 4 rounds + 1000 meter run
After WOD: For time, any combo, 40 burpees, 44 mountain climbers(4-count), 400 meter run

** Happy Birthday Jon and Mickey.  Birthday warmup & After WOD on tap for you today!

RESULTS:

CrossFit Workout - Tuesday 9/17/13

"Diane"

21-15-9 reps for time of

deadlift 225lb/155lb
handstand pushup

Warmup: CF Cleveland AB routine, 150 reps each plus 50 burpees Partition into as many rounds as you choose.

Cool Down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 9/16/13

"Nancy"

5 rounds for time

400 meter run

15 OH squat. 95/65

Scale weight as needed. 

Warmup: CrossFit warmup 10 reps each x 3 rounds. Use monkey bar rig for pullups. 

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 9/14/13

RESULTS:

CrossFit Workout - Friday 9/13/13

Strength Workout - Bench Press, DB row & sprints

Option: Instead, you may choose to do our 9.11 workout from Wednesday if you missed it or want to take another crack at it.

*** Tonight, 9/13, at 6:00pm

We have a Super Sweet "Friday the 13th" shit storm of a workout scheduled for 6:00pm. Two of my old Hapkido training partners/instructors will be on hand to give us different kind of beat down this week. If you came to the Self Defense WOD a few weeks ago, you got a taste of their kicking drills that dusted more than a few of our members in just a few short minutes. 

This workout is open to all members, past and present. It will require agility, co-ordination, flexibility, accuracy, balance, endurance and speed. That's 7 of the 10 domains of fitness we train and seek positive adaptation. Most important, it's fun as hell and everyone can participate.

You may bring a guest, just let us know in advance. No charge - FREE, be there! Please reply to this post if you are coming and if you are bringing a guest.

SUNDAY:  We will have Open GYm on Sunday from 9:00am to 11:00am.  Open to all members, .

RESULTS:

CrossFit Workout - Thursday 9/12/13

5-10-15-20-25-30 reps of

wall ball shot 20lb/14lb
toes to bar
mountain climber (4-count)

15 minute time cap.  Climb the ladder as high as you can, complete the set(not round) you are if the clock hits 15:00 before you complete the ladder.

Warmup:  CF Cleveland Ab routine w/ball slams, 3 rounds of 30 reps each
Cool down: Trainer's choice

I routinely receive emails from around the globe asking about our AB routine when it is listed in our workout of the day.

CF Cleveland AB Routine

situp
squat
flutter kick (4-count)
plank jack
bicycle crunch

Warmup is usually 2 to 3 rounds of 25 to 30 reps each. Sometime we add ball slams, sometimes we add a 200 or 400 meter run per rounds.  Mix it up as time allows you.  You can make this a good on-the-road workout by performing 4 or 5 rounds of 40-50 reps each, add in 25 burpees at the beginning and  the end to crank things up a bit.

RESULTS:

CrossFit Workout - Wednesday 9/11/13

Today we remember those who lost their lives in the September 11th tragedy in 2001, 12 years ago.

For time

2001 meter run or row then

12 rounds for time of

9 burpees

11 double unders-unbroken

RESULTS:

CrossFit Workout - Tuesday 9/10/13

"Grace"

30 reps, ground to overhead, for time 135lb-M/95lb-W

Warmup:  CF Warmup 10 rep each x 3 + 200 meter run each round
Mobility: Listed on whiteboard
Cool down:  1000 meter sand bag run, for time

RESULTS:

CrossFit Workout - Monday 9/9/13

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each individual round to whiteboard. Record your own start and stop times on your own mini-whiteboard, do the clock math, and report the five individual times to the coaches for posting on the board.

CrossFit Workout - Weekend Update

Weekend Update: Weather forecast - "Perfect"

Friday: NO Super Sweet WOD tonight, the next one is schedule for next Friday 9/13/13 at 6:00pm. Two of my former Hapkido training partners/instructors will be on hand to put you through an ass busting cardio/agility/foot work/speed WOD that will leave you on the floor dripping and totally gassed.

Saturday: Doors open at 8:00am, get here before 10:00amat the latest to start your warmup. 11:00am Basic Intro Workout as always, first three visits are free - great for new people to try a CrossFit workout.

Sunday: YES, Open Gym starting at 9:00am. Work on your weaknesses during the first hour and keep at it or do a make-up WOD during the 2nd hour. Lights out at 11:00am

SATURDAY RESULTS:

CrossFit Workout - Friday 9/6/13

Choice Day (1)

A. Deadlift - 3 rep max (3-3-3-3-3-3)
B. Back squat 5x5 at approx 70% of 1RM
C. Clean - 1 rep max (1-1-1-1-1-1-1)
D. Double unders, 1000 reps for time or max in 30 minutes
E. Helen++ 5 rounds of 400M run, 21KB swing & 12 pullups

RESULTS:

CrossFit Workout - Thursday 9/5/13

“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

RESULTS:

CrossFit Workout - Wednesday 9/4/13

From the CrossFit main site from Monday

3 rounds for time of

row 500 meters
12 deadlifts - 1x bodyweight
21 box jumps - 20" box

RESULTS:

CrossFit Workout - Tuesday 9/3/13

PO6 rounds for time of

12 KB swing

12 ball slam

12 burpee

Warm up: 1500 meter row, 50 squats & 1500 meter run, any combo

Cool down: Trainer's choice

CrossFit Workout - Monday 9/2/13

Murph

For time

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

Doors open at 9:00am, get there by 10:00am to start your warmup. Lights out at 11:00am. NO p.m. Workouts due to the holiday.