CrossFit Workout - Friday 11/1/13

D'over Day

Make up a WOD you missed the past 7 days or do one again for a better result.

CrossFit Workout - Thursday 10/31/13

Find your 3 rep max power snatch in 15 minutes or less

-Start with an empty bar and increase weight until you reach your 3 rep max with full elbow lockout as you receive the bar overhead (no final press out with your arms)

Once you find your 3 rep max above, you may proceed to find your 1 rep max with some allowance for a final press out at the top of the lift. 

AfterWOD:  Using the bar you completed your 1 rep max power snatch, perform 2 minutes of max rep power cleans.

Warmup: Trainer's Choice

RESULTS:

CrossFit Workout - Wednesday 10/30/13

Part 1:
Find your 5 rep max one-arm press, then drop 5 pounds and perform 3 more sets of 5 reps at that weight

Part 2:
10-20-30-40-50-40-30-20-10 reps of hollow rocks and double unders
Strict form on hollow rocks, no hip, trunk or knee flexion

** Jacked version, all double under reps unbroken

RESULTS:

CrossFit Workout - Tuesday 10/29/13

For time ...

21 pullups then

15-12--9 reps for time of

Clean & jerk. 115M/80W

Pullup

RESULTS:

CrossFit Workout - Monday 10/28/13

For time...

1500 meter row

25 burpees with hand release

50 DB 1-arm push press (25-R+25-L)

75 squat

100 1-arm KB swing (50-R+50-L)

125 ball slams

***Compare to 1/28/13

Warmup:  CF Cleveland AB routine, 50 reps each, 1 round

Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 10/26/13

Saturday's WOD - A crowd favorite, partner style.  Show up and see.

**Weekend update:  Doors open for members at 8:00am Saturday morning as usual, be here no later than 10:00am to start the last warmup.  11:00am Basic Intro Workout on Saturday, first three visits are free. This is a great way for new people to try our workouts.

SUNDAY:  Open Gym, doors open at 9:00am, lights out at 11:00am.  Come work on your weaknesses and/or make up any wod you missed from this past week.

RESULTS:

CrossFit Workout - Friday 10/25/13

"Deck of Cards"

Movements will be listed on the board in the morning, show up and see what's in store.

A new deck start promptly at
5:20am
5:50am
6:20am
6:50am
7:20am
9:50am - Doors reopen for members at 9:30am for this mid-morning time slot

Please show up in time to warm up and start at one of the above times.  You are not able to join a group mid-deck.

RESULTS:

**Weekend update:  Doors open for members at 8:00am Saturday morning as usual, be here no later than 10:00am to start the last warmup.  11:00am Basic Intro Workout on Saturday, first three visits are free. This is a great way for new people to try our workouts.

SUNDAY:  Open Gym, doors open at 9:00am, lights out at 11:00am.  Come work on your weaknesses and/or make up any wod you missed from this past week.

CrossFit Workout - Thursday 10/24/13

100 front squats for time, 100lb-M/65lb-W

With 5 burpees at the beginning of each minute, including the 1st.  Perform a penalty burpee for each time, if any, you put the bar on the floor to rest before the minute is up. There is a 10 minute time cap for this workout.

** JACKED version: Perform 8 burpees at the beginning of each minute instead of 5.

Happy 32nd Anniversary to our members Tom and Sue Ford.  You might expect to see some 32's in the cool down, maybe!

RESULTS:

Warmup: 32 jumping jacks, 32 mountain climbers (2-count), 10 lunges-R, 10 lunges-L, 10 goblet squat x 5 rounds
Mobillity:  Quad, squat & wrist extension stretches
Cool down:  Trainer's Choice

Record time to finish all 100 front squat reps if under the time cap, or the number of front squat reps completed in 10 minutes.  Also list the number of 'penalty' burpees performed overall, if any.

CrossFit Workout - Wednesday 10/23/13

"Rowing Helen +1"

4 rounds for time of

500 meter row
21 kb swing
12 pullup

RESULTS:

CrossFit Workout - Tuesday 10/22/13

Part 1:  Deadlift 5x3 @ 70-80% of your 1 rep max
start with a light bar and do three or four warmup sets building to your five work set weight. rest 2-3 minutes between five work sets.

Part 2: Front squat, max reps in 3 minutes, 95lb men, 65lb women.  Warm up with an empty bar first.

Part 3: Find your 3 rep max KB press, right & left
start with a light KB and increase weight until you reach your 3 rep max with each arm.  Rest as needed between sets

Warmup: 64 calories on rower, 64 jackknife situps,  x 2 rounds
Mobility: On board
Cool down: Tom LT's birthday hangover cool down - 64 burpees for time.

CrossFit Workout - Monday 10/21/13

7 rounds for time of

10 box jumps (24"M/18"W)
15 sumo deadlift high pull (75lbM/55lbW)
10 ring pullups

**** Today kicks off the new 9:30am WOD time on Mondays, Wednesdays and Fridays, open to all members. This time slot runs as a class, warmup starts at 9:30am sharp and the entire group starts the workout together. You can't start early and don't be late. Lights out at 10:30am. See you then!

RESULTS:

CrossFit Workout - Saturday 10/19/13

Weekend Update:

SATURDAY: Doors open at 8:00am, get here by 10:00am at the latest to start your warmup.  11:00am Basic Intro Workout open to everyone, great way for new people to check out CrossFit Cleveland.  Your first three visits are free.

SUNDAY: Open Gym from 9:00am to 11:00am.  Work on weaknesses the first hour, make up any wod from this past week between 10:00 and 11:00am.

Special this week, informal self defense training from 10:00am to 11:00am.  Give me a threatening situation and I will show you basic ways to respond/avoid/defend.  Grabs, chokes, shoves, strikes, kicks, top & side mounts, inside guard, whatever.

Weapons demo at 11:00am. See how you use a couple common, and legal, elements to possibly save your life one day.

SATURDAY RESULTS:

CrossFit Workout - Friday 10/18/13

max rounds in 20 minutes of

sumo deadlift - 15 reps (135lb-M/95lb-W)
ring dip - 15 reps
400 meter run after every 3 rounds

Finish the rounds you are in at 20:00

Warmup:      500 meter row, 50 jumping squats, 500 meter run & 50 pushups
Mobility:      On board at gym
AfterWOD:  500 meter row, 50 jumping squats, 500 meter run & 50 pushups, for time

RESULTS:

CrossFit Workout - Thursday 10/17/13

Find your 2 rep max hang clean.

Begin each set cleaning the bar from the floor, then lowering to the hang position to perform your two hang cleans. Any clean style you choose, just stick with the same for the entire workout.  Begin with a light bar, rest as needed and add weight each set until you reach your max.  Do not make too large of jumps in weight between sets, small increments allow for more practice at lower weights and give you overall improvement in form and technique.

*** Partner up on a barbell if possible, your wod will be better. 

Warmup and Cool down: On board at gym
Mobility/skill drills:  Drew's Pop-Pop Drill, for fast elbows and fast feet

RESULTS:

CrossFit Workout - Wednesday 10/16/13

For time

3 minutes - single unders/max reps
2 minutes - wall ball situps/max reps
3 minutes - single unders/max reps
2 minutes - wall ball situps/max reps

3 minutes - single unders/max reps

2 minutes - wall ball situps/max reps

3 minutes - single unders/max reps

2 minutes - wall ball situps/max reps

3 minutes - double unders/max reps

20lb ball/men  15lb ball/women

RESULTS:

CrossFit Workout - Tuesday 10/15/13

From the Crossfit.com main site for 1/1/13

5 rounds for time of...

10 reps - toes to bar
10 reps - power snatch (75lb/55lb)
10 reps - wall ball shot (20lb/14lb)

We did this on 1/2/13, compare your time if you were here that day.  Don't worry, your legs will get a rest tomorrow.

RESULTS:

CrossFit Workout - Monday 10/14/13

"Cindy's Crazy Cousin"

10 rounds for time of

5 chest to bar pullups
10 burpees
15 overhead squat w/empty bar (45M/15W)

20 minute time cap.  Scale pullups as needed.  Adjust weight on the bar, up or down, to suit your ability to perform all 15 reps without rest while maintaining proper form and reaching full depth on every rep.

Warmup:  1500 meter row, 75 squats @ 800 meter run, partition any way you choose
Mobility: samson stretch, quad stretch & squat stretch - 1-2 minutes each
Cool Down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 10/12/13

Weekend Update: Doors open Saturday morning at 8:00am. Get here by 10:00am at the latest to start your warmup. Bring your thruster and running shoes and be prepared to be holding onto something for almost the entire time.

Saturday 11:00am: Basic Intro Workout open to any and all. Great way to try CrossFit, & bring a friend while you are at it. First 3 Basic Intro Workouts are free, just show up a little before 11:00am.

Sunday: YES, Open Gym starting at 9:00am. Lights out at 11:00am. Work on your weaknesses or make up a WOD from this past week.

Just a couple more days to get your pre-order in for the new workout board shorts, ladies capri workout pants and t-shirts for both guys and girls. There is an order sheet on the front counter at the gym. Check out the design(s) here.http://form.jotformpro.com/form/32764029855967

CrossFit Workout - Friday 10/11/13

Core Workout from Hell, not for time.  Come and see.

RESULTS:

CrossFit Workout - Thursday 10/10/13

5-5-3-3-1-1-1-1

Front squat or Zercher squat, you choose.

Find your 1 rep max, begin with sets of five and three as you build from a light bar and increase weight each set.  Rest as needed between sets, about 1 minute between quints and triples, 2-3 minutes between heavy singles. If you have not done a Zercher squat workout in the past, I highly recommend that you give it a try. The Zercher squat is by far my favorite squat to do for heavy singles.  We will instruct you on the proper form and technique so don't be bashful, get some!

RESULTS:

CrossFit Workout - Wednesday 10/9/13

Wednesday Blind Side Workout. Arms and shoulders get a break today.

Row, lunge, squat and run, a lot.  Show up and see more.

RESULTS:

CrossFit Workout - Tuesday 10/8/13

21-15-9 reps for time of

wall ball shot 20lb-M/14lb-W
pullup

11.5 foot target for men, 10 foot target for women.  Scale the weight of the ball down so you are able to reach the required target for every rep. Reps will not count unless the ball makes contact with the wall at or above the target line.

RESULTS:

CrossFit Workout - Monday 10/7/13

Max rounds in 20 minutes of

3 strict pullups
6 double hand release pushup (top 7 bottom)
9 jackknife situps
12 jumping squats

Start with a 500 meter run or row and perform another 500 meter run or row at 10:00 on the clock.

RESULTS:

CrossFIt Workout - Saturday 10/5/13

RESULTS:

CrossFit Workout - Friday 10/4/13

Rowing, box jumps and burpees, not too far, not too many and not necessarily in that order.  Show up and see the routine.

RESULTS

CrossFit Workout - Thursday 10/3/13

Deadlift, max weight in 60 seconds x 6 sets

Rest 2-3 minutes between each set.  You choose the weight each round, attempting to lift the maximum total amount of weight per set.  You must maintain proper form on each rep, moving no faster than your ability to maintain proper body positions throughout each rep.  No dropping the bar from the top position and no bouncing out of the bottom. Record load(bar weight) and total volume(total # reps x load weight) of highest set AND total volume of all 6 sets.

RESULTS:

CrossFit Workout - Wednesday 10/1/13

max rounds in 20 minutes of

30 double unders - unbroken
15 pike pushups
alternating 200 & 400 meter run

We have our usual scaling option available on double unders.

RESULTS: