March 2009 Archives
I'll post this entry a wee bit early today... This should be a great workout for everyone with very little -- or no -- scaling needed. I will be adding a butt-ball to everyone's repetitions. We want to see full depth on these squats, hips opening completely with an explosion, and the medicine balls hitting the targets each and every repetition. And you'll have plenty of reps to make right...
| WOD
Warm-up
50 Double-unders (150 singles)
25 Knee-To-Elbows
50 Double-unders (150 singles)
25 Sit-ups
Workout
"Karen"
150 Wallballs for time.
M 20 lbs. to red targets
W 12 lbs. to black targets
Full squats and ball must hit or exceed target to count as repetition.
Warm-down
30 OHS [using PVC only]
2 reps per leg of Samson Stretches held for 30 seconds each.
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WOD
| "Lynne"
Five rounds for max reps of:
Body-weight Bench Press
Pull-ups
Post reps for both exercises in all rounds.
Think you're a Big Dog or Savage -- you're using the bench with your BODY WEIGHT. We're going hardcore today. This is not a timed workout, so even with only one bench we'll be able to accommodate multiple CrossFitters at once. Let's work together switching weights and assisting your fellow lifters.
However -- if you're scaling the workout -- not lifting your body weight -- you'll be taking on:
"Benchless Lynne"
Five rounds for max reps of:
Push-ups
Pull-ups
Post reps for both exercises from each round.
This is for ALL Pups and Pack members.
One last reminder -- if you're not benching your body weight, then you're maxing-out on your push-ups.
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WOD
For time of:
21 Deadlifts M 225/W 165
Run 800m
15 Deadlift
Run 800m
9 Deadlifts
Run 800m
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WOD
Ten rounds for time of:
3 weighted pull-ups M 45/W 35
5 dead-hang pull-ups
7 kipping pull-ups
Hold the dumbbell between crossed ankles. After third weighted pull-up, drop Db and continue to dead-hangs, then finishing with kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
*** Penalty for termination of a set before completion of round: 15 Kettlebell Swings M 55/ W 35
Pups scale this workout as such:
5 rounds of:
5 assisted/beginner (band) pull-ups
10 practice kips
15 KB swings M 35/W 20
3-2-1-Get Some!
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Today's objective: train for extreme overhead strength. We're not going crazy with a monster met-con warm-up or -down today. We'll let those metabolic pathways chill for a day.
| WOD
Push Jerk 5-5-5-3-3-3-1
This is a different rep count (and lift) than HQ. Warm-up with lower reps and work your technique. Stay out of the high rep range today. Load the bar as heavy as you can SAFELY manage with good form. Be intense. You're not running through obstacles, transitioning between numerous lifts and movements, but it doesn't mean intensity lowers. In fact, RAMP UP your intensity! Get stoked and throw some heavy weight overhead!
And rely on your coaches for great training; that's what we're here for. Don't just wait for a trainer -- grab him and make sure they're helping you with this movement.
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The Constantly Varied part of the CrossFit prescription can be a problem when you're away from CLE. The Hopper Deck is a fully operational poker deck that contains 54 WODs to take on the road with you. The Hopper Deck contains a balanced variety of workouts that you can do in the gym or on the road [in less than favorable conditions]. We have 3 unopened, brand new Hopper Decks available for $20 each [same price as sold through CrossFit without shipping and handling]. Want to grab one for your journeys, let Aaron know.
| The gym was quiet today; everyone enjoying a beautiful, temperate rest day in Cleveland. Time to get back to hardening the f*** up! Want a clue for today's WOD? Take a look at the picture.
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Just a little hint for Wednesday's workout -- get some rest, wear comfortable shoes, and hydrate.
| Rest Day WOD
1. Make up for either your Total, some rope climbs, or J.T.
-- or --
2. Endurance Workout: Tabata Row -- 20-seconds of row, 10-seconds of rest for a total of 10-minutes. Write your total distance after the 10-minutes.
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I'm tired. Going to bed now. No clever Carlism's for all you wonderful CrossFitters. Just pain and "funishment" -- plain and simple.
| Monday Workout
Warm-up
Two rounds for time of:
250-meter Row
25 Pull-ups
25 Squats
25 Sit-ups
Rest 3-5 minutes. Then:
WOD
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring Dips
Push-ups
Rest as needed. Then:
Warm-down
20 Dislocates and thorough stretch!
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I didn't post for Saturday's WOD 'cause everyone already knew it was the CrossFit Total. Quite a few personal records were broken over the past two days -- I'm proud of everyone!
| We had a really good turn-out for Day 1 of our first Elements session. I'm confident everyone's squats will be killer from now on. Don't stop practicing! Get better everyday; your body will thank you and your WOD times will drop.
BRING A TOWEL WITH YOU TO SUNDAY'S WOD! Not just 'cause you're gonna sweat like pigs at a hot dog factory, but you'll need it during your workout.
WOD
Five Rounds for time of:
155 pound Hang Squat Clean, 9 reps
15 ft. Rope climbs, legless, 3 ascents
* Scale your weight accordingly. It's a low rep scheme, so go as heavy as you possibly can.
** Legless rope climbs? Yep! We got a rope. It's 15 ft. high. Pull your ass to the sky and lower yourself back down. Do it three times, then back to your hang squat cleans.
*** Can't rope climb. That's why you brought the towel. Throw it over the pull-up bar, grab each side, and PULL!
HARDEN THE F*** UP!
Free daily workouts at FaceBook.com/CrossFitCLE
Today is the last day to sign-up for our first sessions of The Nine. Let's just put it this way. Don't sign-up now. Please don't. We really want to compare the group who practiced mastering these moves versus those who did not. It's gonna be your ass burning from rounds and rounds and rounds of Tabata Squats 'cause one of the trainers is tired of yelling, "GET LOWER!" Or when some rookie push-jerks your scrawny ass and blows past your time during each WOD, don't say we didn't give you the opportunity to better your skill set.
| Every WINNER you know practices the basics constant- and consistently. Master the basics and the most difficult tasks become easier. Want to know what it means to master the basics? Download this free article from The CrossFit Journal on Virtuosity and begin to understand what it means to "do the common uncommonly well."
Sign-up today and we'll see you at 9 AM SHARP on Saturday.
Saturday's WOD will be The CrossFit Total. The Total was designed to gauge power and strength while implementing CrossFit methodologies. Your goal is to achieve a 1RM (1 Rep Max) on specific functional lifts (performed in this order): back squat, strict press, and deadlift. There is no time limit; however, multiple progressions to reach your maximum lift are not allowed. After warming-up for each lift, you are allowed ONLY THREE ATTEMPTS to hit your 1RM.
Want to break your personal record? Keep this in mind during your lifts. The first attempt should be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know you can do for a single rep -- quite possibly your current PR. And the third lift is a weight you want to do.
Since Friday is technically a rest day, we're offering The Total today, as well as Saturday. We want EVERYONE to complete a new Total, as we head into April and start preparing for our skill tests. Let's break some personal and gym records.
REST DAY WOD
1. The CrossFit Total
Squat
Press
Deadlift
-- or --
2. Join us at 6 AM as we say good-bye to Jenny before she leaves us on her mission to rescue Guatemala from an invasion of killer aardvarks! And no -- you won't know the WOD until you reach the gym.
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I <3 CrossFit!
I stalk my CrossFit brethren daily -- extracting and imparting knowledge, sharing varied workouts and stories of pain, and learning from the experiences and teachings of others. Recently, I entered a slump. My times began to suck. I felt weak. Slacking during my workouts, my mind wandered elsewhere; unable to concentrate on the tasks in front of me. Subsequently, my intensity fizzled fast.
During a daily hunt through the CrossFit wilderness, I stumbled across a great read urging CrossFitters to ramp up the intensity. Check it out now and see if you, too, need to kick-it up another gear during your daily WODs.
The Next Gear by JB from TitanFit
So, you've been CrossFitting at TITANFIT for a couple of months now and you've made some solid gains. The once elusive kettlebell swing or pull-up have been conquered and you are either doing the workouts as presecribed or very close to it. Good for you on your dedication, consistency and drive.
Next step is to ramp up the intensity. Many of you have learned the foundational moves of crossfit: squatting, pulling and pressing. You're comfortable with the movements and can do them with a load. But throw some of those movements into a workout and your intensity drops like a rock. This isn't to call anyone out, I just want to offer some suggestions of what has worked for me on how to increase the intensity of workouts. This produces a better time/weight/reps/rounds whatever.
I'm talking about that "next gear." Most people working out at their globo gym never get to that next gear. Sure they may grunt extra loud on that bicep curl or get particularly sweaty on the eliptical, but what I'm talking about is selling out. Going for broke. Finding the mental strength to move right from one exercise into another without breaking. Grabbing the pull-up bar immediately after dropping the kettlebell in Helen.
The next gear sucks. Your mind and body are telling you to stop. Take a few breaths, shake out your arms. Don't listen. I'm not suggesting putting yourself in a potentially injurious situation, but come on. I've seen you all workout. YOU CAN GO HARDER.
Here are some things that have worked with me to find this next gear.
1. Move immediately from the finished movement to the next. Knock out some reps THEN take a breath. Most time in a WOD is lost in transition. Don't let this happen.
2. When you break (because we all have to at points) set a number of breaths to take before starting again. I use 3. It sets a specific limit on how long your break will be. Don't let your breaks turn into minutes. 3 breaths and back at it.
3. Turn off your fricking mind. It will be telling you to stop. Ignore it (as long as you're not risking injury!) But let's face it, most of us are just tired.
4. When breaking larger sets, don't stop when it's convenient. For instance, the Filthy 50 is 10 movements for 50 reps each. Get to 26, 31, etc THEN stop. I find it a lot more mentally challenging to break a set of 30 at 5, knowing I've got 25 &#^* reps to do.
I didn't start doing all these things right away. As my work capacity increased, I was chasing that better time. I wanted to have the gym PR. And most importantly, I wanted to break my OWN record.
You all have that next gear. And when you get there, you know it. It's the state that leaves you gasping for 15 minutes. It's when you can't speak. It's when you finally can crawl back to your car and get home you collapse on your couch.
The next gear is not fun. It sucks. But the mental toughness and fitness I gain from it are unmatched. For those of you who just want to lose a few pounds or be able to lift your grandkids up off the floor without back pain, you sure as heck don't need to find this next gear. You can, but you don't have to. But for the rest of you who WANT to, do it. Stop second guessing yourself after the workout. Asking if you think you could have gone harder. If you're asking yourself, the answer to that question is a resounding yes.
Just remember folks, it never gets easier - just faster.
We stepped away from a three-day section of HQ WODs starting with yesterday's Filthy Fifty and ending with tomorrow's rest day. The skills incorporated in those WODs -- such as, 20-foot legless rope climbs, strict L-pull-ups, handstand push-ups, etc. -- called for an amazing amount of scaling for The Compound. Instead, we programmed some great WODs, kicked some ass, and moved forward, like CrossFit, constantly varied adapting to change.
Saturday will be our first session of The Nine at 9 AM. We will open the gym for WODs from 10 AM - 12 PM; Saturday's WOD will be The CrossFit Total. The workouts following will catch back up to the HQ WODs. Let's close out this three-spot of WODs with a bang!
Thursday Endurance Day
Warm-up
15-10-5
Burpee Box Jumps M 24/W 18
KB Swings M 55/W 35
Double-unders *** multiple by 3 for single-unders
WOD
Three separately timed rounds of:
"Baseline"
500M Row
40 Squats
30 Situps
20 Pushups
10 Pullups
Rest 3 minutes between rounds. Post times to comments.
Cool-down
Stretch!
Bring it during your dynamic warm-up and WOD! Stop b!tch!ng and HARDEN THE F$@& UP!
(P.S. Who came up with the nickname "The Compound"? Me likey and think it's a keeper!)
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
Complete as many rounds as you can in thirty minutes of:
5 Pull-ups
5 Ring Dips
15 Sit-ups
Post rounds completed to comments.
Travis hit for 30 rounds. And you?
Free daily workouts at FaceBook.com/CrossFitCLE
My search for a special St. Patrick's Day WOD fell short, so here is my opportunity to leave everyone in a drunken stupor...
| "The Filthy Fifty"
50 Box Jumps M 24/ 18
50 Chest-to-Bar Jumping Pull-ups
50 Kettlebell Swings M 35/W 20
50 Walking Lunges (total steps)
50 Hanging Knees-to-Elbows
50 Push Presses M 45/W 25
50 Back Extensions
50 Wall Balls M 20/W 12
50 Burpees
50 Double-Unders *** sub with Tuck Jumps, if needed
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Run or Row 5k
| 
Free daily workouts at FaceBook.com/CrossFitCLE
Jackie
For time:
1000m row
50 thruster (45lbs)
30 pull-ups
| For time:
1000m row
50 thruster (45lbs)
30 pull-ups
Free daily workouts at FaceBook.com/CrossFitCLE
Text I received from a girl I know and fellow CrossFitter: "WOD sux'd. My time sux'd. I think I pee'd my pants!!!"
| CrossFitters love to share their WOD stories with each other... And almost anyone else who'll listen. What is the craziest, funniest, or whatever-est CrossFit story you've heard or shared?
Do you like the changes occurring at CLE? I want to know -- good and bad. Either write a comment or send me an email. I might not like the criticism and call you all sorts of punk-asses and whining jerks, but I need to know how you feel about the direction we've taken recently. Truly -- I only want what is best for all of you. You're the reason I wake-up every morning at 4:30 with a smile on my face and excited to work.
Oh -- and I promise not to call you names.
Also, how do you like the programming changes and class formats? So far, I've heard only positive feedback. Hopefully, everyone feels the same. Personally, being a week behind the main page WOD has made programming your workouts more exciting and fulfilling, and feels like we're able to get more out of your daily workouts. Plus, it allows the trainers to scale the workouts appropriately for everyone in advance.
Always feel free and open to discuss anything with me -- whether it's training- or program-related and/or anything else dealing with your experience with CrossFit and CLE.
Email: Click CarlD @ CLE or [email protected]
Friday Strength Day
Warm-up
Three rounds for time.
15 Deadlifts M 75/ W 45
10 Hang Cleans
5 OHS (Overhead Squats)
*** Try not to put down the bar.
Clean & Jerk Instruction
WOD
Clean & Jerk 3-3-3-3-3
Warm-down
3 repetitions for max time possible -- Handstand Holds
*** Use the wall or have a partner hold your feet for balance.
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You're at the bar talking about the "nasty girl" Fran you finished in, like, 3 minutes, and bragging about your latest front squat PR when globo-boy, rocking his extra-shmedium skull & bones Affliction shirt, bumps into your conversation with some "bench-pressing-why-CrossFit" mumbo-jumbo...
Your girlfriends can't stop talking about how tone your legs and arms are in your new red dress, wondering why you "lift weights like a guy" and want you to come to a Zumba class, while breaking the 12-minute mark on Helen and improving your clean & jerk monopolize your mind...
Ladies and gentlemen, why do you CrossFit?
CrossFit trainers and athletes hear it often: we don't workout, we train. If so, why train? To improve your daily life. Run an ultra-marathon. To look and feel sexier in your birthday suit. Your job requires superior physical conditioning. You don't want to be a lazy-ass couch potatoe. Or just cause...
We all have our own personal reasons why we train as hard as we do. And now, CrossFit CLE is giving you more.
CLE Skill Levels.pdf
Download and review our new skill levels. Testing begins on Wednesday, April 1st and will be held on scheduled CrossFit rest days. Aaron, Travis or Carl must be present during your skill progressions, and strict rules and guidelines -- i.e. full range of motion -- will be enforced. Are you a young pup aspiring to lead the pack or a big dog hungry to become a beast? More information about skill level testing coming soon.
HARDEN THE $@%# UP!
THE NINE
In April, we will start a mandatory foundational program for new pups entering our program called The Nine. The Nine covers the required essential movements and skills needed to enter into a CrossFit program. There will be three training sessions, which need to be completed inside a pup's first 30-days at CLE:
Day One: the squat, front squat, and overhead squat
Day Two: the press, push press, and push jerk
Day Three: the deadlift, sumo-deadlift high-pull, and medicine ball clean
Each session teaches proper warm-up techniques, the body mechanics and skills associated with each movement, and a workout consisting of the session's lifts. The classes will run for approximately one-hour and sign-up is required.
The Nine is a mandatory program for all NEW CLE MEMBERS.
We are offering current CLE members the opportunity to attend first classes for FREE! Sign-up begins tomorrow only at the gym and ends on March 20th. The first -- and only free -- sessions of The Nine will be March 21, March 28, and April 4; one class per day and each starting promptly at 9:00 AM.
Don't miss this wonderful opportunity to improve your skills and take your training to the next level!
REST DAY WODs
1. Did you miss Helen? Feel like pulling some heavy deads? Or is Barbara haunting your thoughts? Now is your chance to make 'em up.
-- or --
2. I have a mean and nasty lil' WOD for anyone ballsy enough to take the challenge.
WOD
100 Chest to Bar Pull-ups for time.
* Everytime you drop off the bar, you MUST do 5 kettlebell swings. M 55/ W 35
** If using a band for pull-ups or substituting with jumping pull-ups, chest must still touch the bar and you MUST do 5 swings for every 10 pull-ups.
*** Chest doesn't touch, rep doesn't count!
Embrace the pain.
Free daily workouts at FaceBook.com/CrossFitCLE
SAVE THE DATE!
| The NEO CrossFit Challenge: Search For The One is coming soon! On Saturday, June 6th, CrossFitters from all over Ohio and surrounding areas will come together and battle through three grueling WODs to determine "Who is The One? Who are the fittest man and woman in Northeast Ohio?"
Stay tuned for more details.
Everyone excited about Thursday's rest day? You will be after today's WOD! My evil laugh starts now. Mwuahahahahahahah!
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups (on Ab-Mat or on floor -- don't need to be on GHD)
50 Squats
Rest precisely three minutes between each round.
Post times for each of five rounds on today's comments.
Good luck. Mwuahahahahah!
Free daily workouts at FaceBook.com/CrossFitCLE
"Let's get physical, physical..." Yes, I think I'm hilarious!
| Tuesday Strength Day
Warm-Up
Three Rounds For Time.
10 Burpees
10 Pullups
10 Sit-Ups (from the floor or with an Ab-Mat -- no GHD)
Deadlift Instruction/Review
WOD
Deadlift
1-1-1-1-1-1-1
Warm-Down
500 meter Row
Are you happy with "good enough?" Content within acceptance or being the exception...
Free daily workouts at FaceBook.com/CrossFitCLE
No rain; we're running. If it rains, we're rowing.
"HELEN"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings M 55/W 35
12 Pull-Ups
Get some.
Free daily workouts at FaceBook.com/CrossFitCLE
Thank goodness for a break in the cold weather! Saturday's 9AM class was awesome! I'd like to thank all those who participated and ran their butts off. The 10AM crew came in and kicked some tail, too. A little rainy drizzle didn't stop CLE CrossFitters from running hard up and down Superior Ave.
| Today is a rest day. Take a break. Wash the salt from your car. Start your spring cleaning. Play with your kids or dogs. Enjoy the northeast, as Mother Nature starts to show us some love.
REST DAY
1. Choose from a previously missed WOD
-- or --
2. Work on your double-unders and kipping pull-ups. If you're not already getting the hint, we want everyone to become stronger with the jump ropes and to move from using the bands to unassisted pull-ups. Then, hit this quick WOD:
AMRAP in 12 minutes.
12 GHD sit-ups
12 push-ups
12 tuck jumps
And we have a special guest for Monday's WOD -- Helen!
Free daily workouts at FaceBook.com/CrossFitCLE
Planning to visit us for Saturday's Free Workout at 9AM? Here are some pictures to familiarize yourself with our street and the landmarks. Check 'em out and see you at the gym.
Coming from the west...
Coming from the east...
Okay, now that you're familiar with the area -- it's time to HARDEN THE #%@$ UP!
The weather is looking and feeling good and we're taking full advantage of it. Both the 9AM and 10AM classes will be running, so wear your Nikes and bring your water.
WOD
For time:
21 Hip-Back Extensions
Run 400m
18 Hip-Back Extensions
Run 400m
15 Hip-Back Extensions
Run 400m
12 Hip-Back Extensions
Run 400m
9 Hip-Back Extensions
Run 400m
6 Hip-Back Extensions
Run 400m
3 Hip-Back Extensions
Run 400m
Free daily workouts at FaceBook.com/CrossFitCLE
Your new enemy is here. Defeat it.
| Our WOD on Friday will not need the time clock. You will need some flat-soled shoes (if you have 'em). Let's throw-up some heavy weights and have some fun with the push-jerk.
Friday Strength Day
CrossFit Warm-Up + Dislocates
Push Jerk Instruction
Group Push Jerk Tabata Warm-Up
WOD
Push Jerk 3x3x3x3x3
Warm-Down
Dislocates
Be at your class on time. We have a full schedule for the class and need to get through everything quickly and efficiently. Let's get strong.
Free daily workouts at FaceBook.com/CrossFitCLE
This is gonna be fun!
WOD
Walking Lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking Lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking Lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking Lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking Lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Coach was laughing when he programmed this one!
| WOD
Walking Lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking Lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking Lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking Lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking Lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Coach was laughing when he programmed this one!
Free daily workouts at FaceBook.com/CrossFitCLE
Your body doesn't grow while you train. Muscles don't build during activity. Your cardio doesn't increase during the stress of a run. It's rest, folks. R-E-S-T. During every workout at CLE, we're pushing our bodies, ripping our muscles, and expanding our minds to go beyond normal capacities. We need rest. Take time to allow your body to heal; in doing so, your body recovers, muscle grows, and -- almost as important -- psyche heals.
| Take time to rest and your body will thank you.
REST DAY ACTIVITY
1. Make-up for a previously missed WOD, or...
2. Practice your kipping pull-ups and jump rope skills. Spend 10 minutes on each skill, then:
As Many Rounds As Possible In 10 minutes:
20 double-unders [or 60 single-unders]
10 pull-ups
5 box jumps M 24/W 18
Free daily workouts at FaceBook.com/CrossFitCLE
Sorry for the delayed update. A two-hour episode of 24 and Cavs game kept me glued to the television. Stop laughing at me...
| Tomorrow's WOD will prove to be a helluva challenge for everyone.
WOD
Row 500m
21 Push Presses
Row 500m
18 Push Presses
Row 500m
15 Push Presses
Row 500m
12 Push Presses
M 115/W 85
The Fittest Man On The Planet, Jason Khalipa, finished in 10:24. Speal, one of the most consistent CrossFit athletes, completed this workout in 11:16.
GO HARD! Every second counts.
Free daily workouts at FaceBook.com/CrossFitCLE
We had a nice turn-out for this weekend's RKC kettlebell workshop. Matt and I want to thank all of the participants for their time, hard work, and focus through each day of extensive workouts. And CrossFit CLE would like to thank Matt for instructing a great class. We're going to hold another kettlebell workshop very soon. Stay tuned for updates.
| The weekend comes to a close and a new work week begins. Monday is a heavy lift day -- front squats. Please be prompt and timely for your WOD class of choice. After your warm-up, we'll have a brief 10-minute instructional to go over the front squat, followed by the WOD and a quick, intense warm-down.
Monday Strength Day
CrossFit Warm-Up x 2 (Don't be so lackadaisical. Be done with both rounds in 8 minutes or so.)
Front Squat Instruction (Approximately 8-10 minutes, starting promptly 15 minutes after class start times.)
WOD
Front Squats 3x3x3x3x3
Warm-Down
21-15-9
Burpee Pull-Ups
Sit-Ups
Free daily workouts at FaceBook.com/CrossFitCLE
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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