February 2009 Archives
"Joshie"
Complete three rounds for time:
21 reps, 40 lbs. Dumbbell Snatch right arm
21 L Pull-Ups
21 reps, 40 lbs. Dumbbell Snatch left arm
21 L Pull-Ups
These are full squat snatches not power. Post your time on the white board.
And Hell Week comes to a close. Ready for more?
Today is a day of rest. If you come into the gym, work on a deficient skill, such as kipping pull-ups. If you're using one of the bands for your pull-ups, work on using a smaller band or maybe no band at all. Take each rest day as an opportunity to better yourself and your CrossFit skills.
If you missed a workout -- e.g. Fight Gone Bad -- be in the gym at 9AM. We're going to get a few more rounds of FGB for all those who missed it today!
"This is your life and it's ending one minute at a time."
There are nine circles of Hell in Dante's Inferno; the final, deepest and darkest circle being a frozen world of ice. As Cleveland CrossFitters battled through one of the coldest, iciest winters in recent memory, what better way to escape our very own Hell Week than with a fight...
"FIGHT GONE BAD"
There are three five-minute rounds with a one minute rest between each. Move from each of five stations after a minute of work. The clock never rests.
Wall Ball: M 20/ W 12, 10 ft. target
Sumo-deadlift high-pulls: M 75/ W 45
Box Jumps: M 20"/ W 18"
Push Press: M 75/ W 45
Row: calories
GO HARD!
Saturday is a rest day. Push yourself and your fellow CrossFitters. Forget work. Forget the not-so recession and whacked-out stimulus packages. Forget you're too tired or sore or whatever else ails you. We all have stress and anxieties hovering over our minds and weighing down upon our shoulders. Come into the gym tomorrow refreshed, renewed; with a sense of vigor and readiness to kick some f**king ass!
"Without pain, without sacrifice, we would have nothing." - Tyler
10 Rounds for Time:
12 burpees
12 pull-ups
12 burpees
12 pull-ups
Take your vitamins! Ugh. These weather changes from cold to extremely cold and back to cold take a toll on your body and immune system. Staying fit keeps the body strong. Eating healthy gives the body proper fuel and nutrients. Take care of yourself!
You rested today, so it's back to work on Wednesday.
"Marry Me, Linda"
10-9-8-7-6-5-4-3-2-1 of:
Deadlifts 1 1/2 x body weight
Ring Dips
Squat Clean 3/4 x body weight
YAY, REST DAY!
If you're coming into the gym for a workout, make-up for a previously missed workout OR work on one of your weaknesses. Since most of us need to workout on our double-unders, Tuesday's skill will be jump rope day!
Choose between:
1. A previous WOD you missed; e.g. PainStorm!
OR...
2. Work on jumping rope -- single- and double-unders -- for approximately 15-20 minutes. Then:
"Annie"
50-40-30-20-10 of:
Double-Unders
Sit-Ups
GO HARD! MOVE FAST!
Monday's WOD
Row 1,000 meters.
Rest 3 minutes between rounds.
Add your times from each round together for your total time.
Here are some more pictures from PAINSTORM.
From the emails I'm receiving, PAINSTORM was lots of fun and left everyone wrecked and sore today! Hopefully, lots of you visited Mark for some heavy OLY lifts this morning. Be ready to row, row, row your boat tomorrow!
... then they're not tough enough.
I'll speak for all of the athletes who participated in today's PAINSTORM WOD -- "This sh!t was tough!" Everyone did a great job pushing through all of the exercises. We even finished without a visit from the infamous Pukie; although, someone did change the WOD's name to "Oops, I crapped my pants!" Don't take it literally.
Make sure you join Mark on Sunday for some snatch and clean & jerk techniques; along with a challenging heavy lift day. Make sure you wear your lifting shoes.
Day Two of Hell Week will be:
Snatch 8-6-4-2-2-1
Power Clean 6-6
Push Press 6
Clean & Jerk 6-4-2-1-1-1
Dead Hang Pull-Ups [No kipping today!] 3 round to failure
Go heavy!
Saturday's 9AM class is a FREE WOD for anyone: CLE CrossFitters and non-members. It's a scaled body-weight workout. If you've been itching to check-out CrossFit for the first-time, tried it before and want to get back into the groove, or you're an experienced CrossFitter, the workout will be challenging and fun.
Afterward, our 10AM class ushers in Hell Week with a PainStorm Challenge.
"PAINSTORM"
M 115# / W 80#
10 Front Squats
10 Push Presses
10 Thrusters
10 Push-Ups
10 Burpees
8 FS
8 PP
8 Th
20 P.U.
15 B
6 FS
6 PP
6 Th
30 P.U.
20 B
4 FS
4 PP
4 Th
40 P.U.
25 B
2 FS
2 PP
2 Th
50 P.U.
30 B
Wear your lifting shoes. Bring water. And be ready. See everyone tomorrow at 10AM! Don't be late.
[And don't forget to stick around after the WOD for a Q&A with Carl, Aaron, and Travis. Here is a chance to learn more about the future and direction of CrossFit CLE.]
Afterward, our 10AM class ushers in Hell Week with a PainStorm Challenge.
"PAINSTORM"
M 115# / W 80#
10 Front Squats
10 Push Presses
10 Thrusters
10 Push-Ups
10 Burpees
8 FS
8 PP
8 Th
20 P.U.
15 B
6 FS
6 PP
6 Th
30 P.U.
20 B
4 FS
4 PP
4 Th
40 P.U.
25 B
2 FS
2 PP
2 Th
50 P.U.
30 B
Wear your lifting shoes. Bring water. And be ready. See everyone tomorrow at 10AM! Don't be late.
[And don't forget to stick around after the WOD for a Q&A with Carl, Aaron, and Travis. Here is a chance to learn more about the future and direction of CrossFit CLE.]
RKC KETTLEBELL WORKSHOP
Come
learn the foundational exercises performed with the russian kettlebell.
During this two session workshop, Matt Schinabeck, RKC, will instruct
how to successfully and safely perform the swing, turkish getup, squat,
clean, press, and snatch. Upon completion of this workshop the
participant will be able to use these foundation exercises to improve
their strength, endurance, and joint mobility/stability.
Course Details:
Date/Time: Saturday, February 28th & Sunday, March 1st from 10AM - 12:30PM
Price: $60 CrossFit CLE and other CrossFit affiliate members, and $75 Non-Crossfit members.
Location: Crossfit CLE
2218 Superior Ave E.
Cleveland, OH 44104
216-373-0820
For more information, please contact: CrossFit CLE or Matt Schinabeck
The workshop will be limited to 12 participants. Please notify by email or sign-up at CrossFit CLE prior to workshop. Payment will be collected at the door prior to the first session.
PROGRAMMING AND SCHEDULE UPDATES
On Saturday, February 21st, we'll introduce our updated class scheduling and programming.
The schedule will be:
Monday - Friday
6AM WOD
7AM WOD
530PM WOD
630PM WOD
Saturday
9AM Free WOD
10AM WOD
Sunday
9AM WOD
10AM WOD
Each workout will have a warm-up (sometimes individual, sometimes group), skill/lift instruction preceding the workout, the WOD, and a warm-down. The warm-up will begin within a few minutes after the start time for each class; followed by any skill or lift instruction pertaining to the day's workout. The WOD begins within 15 minutes, and the warm-down will be completed on an individual basis.
This allows our trainers to work more thoroughly with the group, and focus on giving everyone the best experience possible every single day. Also, it allows for more efficiency and for everyone's workouts to be completed in no more than an hour each day... Well, that is, if you're not DFL on Murph.
Also, during the week of February 21st through February 28th, CrossFit CLE's daily WOD will not follow the CrossFit HQ mainpage. We will resume "main page WODs" on March 1st, essentially rendering us one week behind HQ. This gives us the opportunity to prepare for each WOD and deliver to you a better daily workout experience.
From February 21st and going forward, the next day's WOD will be posted here between 8-9PM the night before.
This Saturday, we'll hold a special WOD for all area CrossFitters starting at 10AM, followed by a Q&A session with Carl, Aaron, and Travis. Join us for this "special" workout and stay to learn more about CLE's future!
Come
learn the foundational exercises performed with the russian kettlebell.
During this two session workshop, Matt Schinabeck, RKC, will instruct
how to successfully and safely perform the swing, turkish getup, squat,
clean, press, and snatch. Upon completion of this workshop the
participant will be able to use these foundation exercises to improve
their strength, endurance, and joint mobility/stability.Course Details:
Date/Time: Saturday, February 28th & Sunday, March 1st from 10AM - 12:30PM
Price: $60 CrossFit CLE and other CrossFit affiliate members, and $75 Non-Crossfit members.
Location: Crossfit CLE
2218 Superior Ave E.
Cleveland, OH 44104
216-373-0820
For more information, please contact: CrossFit CLE or Matt Schinabeck
The workshop will be limited to 12 participants. Please notify by email or sign-up at CrossFit CLE prior to workshop. Payment will be collected at the door prior to the first session.
PROGRAMMING AND SCHEDULE UPDATES
On Saturday, February 21st, we'll introduce our updated class scheduling and programming.
The schedule will be:
Monday - Friday
6AM WOD
7AM WOD
530PM WOD
630PM WOD
Saturday
9AM Free WOD
10AM WOD
Sunday
9AM WOD
10AM WOD
Each workout will have a warm-up (sometimes individual, sometimes group), skill/lift instruction preceding the workout, the WOD, and a warm-down. The warm-up will begin within a few minutes after the start time for each class; followed by any skill or lift instruction pertaining to the day's workout. The WOD begins within 15 minutes, and the warm-down will be completed on an individual basis.
This allows our trainers to work more thoroughly with the group, and focus on giving everyone the best experience possible every single day. Also, it allows for more efficiency and for everyone's workouts to be completed in no more than an hour each day... Well, that is, if you're not DFL on Murph.
Also, during the week of February 21st through February 28th, CrossFit CLE's daily WOD will not follow the CrossFit HQ mainpage. We will resume "main page WODs" on March 1st, essentially rendering us one week behind HQ. This gives us the opportunity to prepare for each WOD and deliver to you a better daily workout experience.
From February 21st and going forward, the next day's WOD will be posted here between 8-9PM the night before.
This Saturday, we'll hold a special WOD for all area CrossFitters starting at 10AM, followed by a Q&A session with Carl, Aaron, and Travis. Join us for this "special" workout and stay to learn more about CLE's future!
Just a brief reminder: we will not be holding a 6AM class on Monday, February 16th. There will still be a 7A, 8A and 5P, 6P classes. Hope everyone is enjoying their long weekend. See you at the gym!
Well, we've received
many of your orders for our new t-shirts. We asked for everyone's ideas
for the slogan on the back of the shirt and have tallied your votes.
The winner is -- it's a freaking three-way tie? Are you kidding me...
With absolutely the same amount of votes: (1) "When all else fails, we don't," (2) HARDEN THE F! UP, and, although it wasn't on the original list, (3) putting absolutely nothing
on the back were the top three vote-receivers. What do you think? Which
of the three appeal most to you? We'll keep it open for a couple more
days, since we're still receiving order requests. Again, the shirts
will go for $15. And since a few folks wanted to know the shirt sizes.
Here are the shirt sizes:
Men's -- S, M, L, XL, 2XL (add $2)
Women's -- S, M, L, XL, 2XL (add $2)
Unfortunately, I wasn't able to find the size specifications for the men's or women's shirts. The shirts weigh 4.5 oz., 100% preshrunk ringspun cotton jersey, with double-stitched collars, taped neck and shoulders, and set it sleeves. Hope the description helps a little bit, ladies.
The order is being placed on Wednesday, February 18th, so get your email orders to us as soon as possible.
Order CrossFit CLE t-shirts here!
Here are the shirt sizes:
Men's -- S, M, L, XL, 2XL (add $2)
Women's -- S, M, L, XL, 2XL (add $2)
Unfortunately, I wasn't able to find the size specifications for the men's or women's shirts. The shirts weigh 4.5 oz., 100% preshrunk ringspun cotton jersey, with double-stitched collars, taped neck and shoulders, and set it sleeves. Hope the description helps a little bit, ladies.
The order is being placed on Wednesday, February 18th, so get your email orders to us as soon as possible.
Order CrossFit CLE t-shirts here!
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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