July 2009 Archives
Saturday Schedule:
8AM -- Nine In One Class
9AM -- DD WOD
10AM -- DD WOD
Just for sh*ts & giggles I'm not posting Saturday's WOD in advance.
This will be a month you won't soon forget...
Charlie "Too Much" Dunifer - 2009 CrossFit Games
Holy hobbit's feet, Batman. Part Two.
News & Notes
Don't know about Thursday night, but you could hear rats fart during the morning classes. I'll presume everyone will be well-rested for Friday's WOD -- you'll need it.
Quick reminder: This Saturday, August 1st, will be the first in a series of Nine In One classes. This is a great opportunity for ANYONE -- current CrossFitters, newbies, members of CLE or other gyms, and/or folks scratching their heads wondering what's with all this "CrossFit hoopla" -- to learn about the basic fundamental movements used throughout our daily workouts. Don't miss out on this great value, too! Our Nine class is mandatory for all new members and costs $100. The Nine In One class is FREE! If you have any questions, feel free to contact Coach Carl: [email protected].
Hmm. What else...
Timeliness: Be prompt to class. This goes for athletes AND coaches -- even at 6AM. Sigh. If you are not in the door within 10-minutes of each class start-time, you will need to wait until everyone has completed their WOD or until the next class. This isn't a Travis, Aaron, or Carl thing. This is an everyone thing. We all bleed, sweat, and train our asses off together as a team. No individual is more important than the next. Let's all be courteous to our fellow athletes. Be on time.
Anyone in Cleveland have a comfy couch for Coach Carl to crash on so he makes it to the first AM class before 6:02? Argh you, alarm clock...
Programming: I'M STOKED! Starting in August, CrossFit CLE will fall away from HQ's programming. What that means for you? Lots of HARDEN THE F UP WODs! Stronger. Faster. Leaner. More bad-ass than ever. We'll be putting the work back in WORKOUT! No need to worry about missing a day of training or making it up on rest days. Everyday is a training day!
August at CrossFit CLE will officially be The Dog Days of Summer!
You've been warned.
So this must mean...
CROSSFIT CLE is training for The 2010 CrossFit Games Affiliate Cup Championships!
Northwest CrossFit - 2009 CrossFit Games Affiliate Cup Champions
Will you be ready to make history?More news, notes, and gym happenings coming soon. Information about the affiliate team is forthcoming. Stay tuned...
July 31 WOD
Appetizer
Run 400 meters
20 KB swings
Burgener Warm-up [10 reps each] x 2
Main Course
"DT"
Five rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push jerks
Post time to Whiteboard.
Dessert
1-min L-hang hold
10 KTE
20 V-ups
1-min Handstand hold
10 Push-ups
20 Twisting crunches [yep!]
If you have been here the past few days, make sure to get your rest. July ends with a hero WOD and it's brutal. Yum, yum, get some!
HARDEN THE F*CK UP, CLE!
NINE IN ONE CLASS
Want to know more about CrossFit, but don't feel comfortable jumping into a class right away? CrossFitting for a little while and still need to work on your fundamentals to improve your daily workouts? Or are you a daily athlete looking to transcend into the CrossFit stratosphere? This class is for everyone.
Come down and bring a friend. The class is FREE! Free? Yes, free, so bring your water and a willingness to WORK-out.
The classes will start promptly at 8AM. Don't be late! If you arrive more than 10 minutes after, you'll need to wait until 9AM to WOD. There will be no other workouts taking place during this time.
Class dates are (Saturdays): Aug 1 - Aug 8 - Aug 22 - Aug 29.
But wait, there's more!
The August 29th Nine in One will conclude with an ESPECIALLY PAIN-FUL WOD for everyone. The class will start at 8AM, and the special WOD will begin at 9AM. CrossFitters from other affiliates are invited for this special workout, so let's make sure we show 'em a big CLE welcome!
If you have any questions, feel free to shoot me an email at [email protected] or ask me in the gym.
See everyone this Saturday at 8!
July 28 WOD
We're handling today like a rest day. Choose between:
1. Run or Row 5K
2. "The Filthy Fifty"
3. Try this workout:
Buy-in
Run 400 meters
50 Sit-ups
10 Squat jumps
Run 200 meters
25 PVC Push press
5 Max height Burpees [JUMP HIGH!]
Rest 3-5 minutes before WOD.
WOD
"Jackie and a Half"
Row 1000 meters
50 Thrusters 45/35
30 Pull-ups
Row 500 meters
25 Thrusters 45/35
15 Pull-ups
Cash-out
Do you really want more...
Buy-in
Jog 400 meters
Three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
WOD
"The Filthy Fifty"
50 Box jumps 24/18
50 Jumping pull-ups
50 Kettlebell swings 35/20
Walking Lunge 50 steps
50 Knee to elbows
50 Push press 45/35
50 Back extensions
50 Wall balls 20/12
50 Burpees
50 Double Unders*
Post time to Whiteboard.
* If can not do doubles, sub with 50 Tuck jumps.
Cash-out
5-10 minutes of stretching and foam roller
30 Muscle-ups for time.
Functional fitness on display. Hungry for more CrossFit Games action? Here is the 2009 CROSSFIT GAMES OVERVIEW VIDEO.
Row 1000 meters
15-20 Dislocates
Burgener Warm-up
WOD
"Nancy"
Five rounds for time of:
400 meter Run
15 Overhead Squats 95/65
Post time to Whiteboard.
Make sure to grab your new CrossFit CLE HARDEN THE F*&# UP! t-shirts!
They're only $20. Girl's sizes range from small to large; guy's sizes range from small to extra large. The shirts are from American Apparel and fit great. I love 'em! Each time I've worn one, people stop me and ask WTF it means and where they can get their own. No sh*t.
Shoot Luke an email -- [email protected]. He will also be stopping by the gym during the AM & PM WODs this Friday. Grab one now. Once they're gone, they're gone.
Shirt Front
Shirt Back
Thrusters 1-1-1-1-1-1-1
James "OPT" Fitzgerald - 2009 CrossFit Games
Buy-in
Run Around Block [less than 700 meters]
10 Pull-ups
20 Push-ups
30 Squats
20 sec. each side L & R planks
10 sec. front plank
Row 250 meters
WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to Whiteboard.
Cash-out
2-minutes of handstand holds or 10 handstand push-ups
1 minute of tuck jumps
30 sec. front plank [holding tight planks on FINGERTIPS]
Talk about building more mid-line stabilization... Get some!
"The Hell Run" -- 2009 CrossFit Games
Using a 50-meter course -- approximately from outside door to either corner -- start first movement and spring to next with continual movement. Really open up your hips. Hold a tight plank during the crawls; work your mid-line. Spring into your high knees; pump arms, high knees.
Bear Crawl 25 meters
High Knees 25 meters
Rest [approx. 15-30 seconds or while next group finishes]
Spiderman Crawl 25 meters
High Knees 25 meters
Rest
Beat Crawl 25 meters
High Knees 25 meters
Rest
Spideman Crawl 25 meters
High Knees 25 meters
WOD
Four rounds for time of:
Run 400 meters
50 Squats
Post time on Whiteboard.
Normally you don't get a warm-up in life. Each moment presses forward toward the next. We all CrossFit for own our personal and unique reasons; this type of training applies to our everyday, functional lives. Learning to work under the pressures of a continuously ticking clock, through pain and discomfort, and many other mental and physical stresses better prepares us for the real world.
This video is a great example of "real-world training" using the CrossFit methodologies. THIS WOD IS BAD-ASS!
Quick reminder: Make sure you check out the Zone workshop with Coach Travis on Saturday! It's only $50 for non-members and $40 for all CLE athletes. Don't forget to show up early for the WODs. The workshop starts immediately following the 11AM WOD. And rumor has it -- since it's a rest day -- Coach Travis might put everyone through one of his personal workouts! Be warned -- Trav is a beast!
Also, make sure you check out the NEW CrossFit CLE T-SHIRTS! Contact Luke for more details and to buy one: [email protected]
Have a great weekend!
The 150-meter Sandbag Sprint -- 2009 CrossFit Games
Warm-up:
35 walking lunge
25 burpees
15 dislocates
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (sub chest to bar pullups)
4 Handstand Push-ups (sub shoulder press)
8 Kettlebell swings
Reminder: Nutrition Seminar this Saturday at 11:00am. $50 for non-members, $40 for members
35 walking lunge
25 burpees
15 dislocates
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (sub chest to bar pullups)
4 Handstand Push-ups (sub shoulder press)
8 Kettlebell swings
Reminder: Nutrition Seminar this Saturday at 11:00am. $50 for non-members, $40 for members
Warm-up:
20 back extensions
800m jog
20 supermans
21-18-15-12-9-6-3 rep rounds of:
Front squat (185lb)
GHD Sit-up
Update about new t-shirts from Luke:
We have 50 guys shirts and 50 girls, 25 in Cranberry and 25 in New Silver each. Girls sizes range from Small to Large, Guys sizes range from Small to Extra Large. Shirts are $20. I will be at the gym most evenings and some mornings. If people want me to hold a shirt for them, they should email me [email protected].
20 back extensions
800m jog
20 supermans
21-18-15-12-9-6-3 rep rounds of:
Front squat (185lb)
GHD Sit-up
Update about new t-shirts from Luke:
We have 50 guys shirts and 50 girls, 25 in Cranberry and 25 in New Silver each. Girls sizes range from Small to Large, Guys sizes range from Small to Extra Large. Shirts are $20. I will be at the gym most evenings and some mornings. If people want me to hold a shirt for them, they should email me [email protected].
Warmup: 1000m row and 20 dislocates
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
CrossFit Warmup
"Badger"
Complete three rounds for time of:
30 Squat clean, 95lb
30 Pull-ups
Run 800 meters
Congratulations to Charlie Dunifer from Akron who made it to all five brutal workouts yesterday at the 2009 CrossFit Games.
"Randy"
75 pound Power snatch, 75 reps for time
Rest Day
Practice developing a skill -- work on your double-unders, kipping, handstand, cleans, etc., or make a previous day's WOD that you missed.
Practice developing a skill -- work on your double-unders, kipping, handstand, cleans, etc., or make a previous day's WOD that you missed.
Run 10k somewhere on a nice cross country course, or come to the gym for Karen.
Warm-up, 2 rounds:
20 air squats
20 pushups
20 dislocates
WOD
"Karen"
Wall-ball 150 shots for time
If you don't want to do Karen you have to wear funny pants and learn to juggle kettlebells with these guys.
Warm-up, 2 rounds:
20 air squats
20 pushups
20 dislocates
WOD
"Karen"
Wall-ball 150 shots for time
If you don't want to do Karen you have to wear funny pants and learn to juggle kettlebells with these guys.
Warm-up, two rounds
15 overhead squat
15 burpees
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Warm-up:
Row 1000m
Rippetoe warmup for each lift
WOD
Row 1000m
Rippetoe warmup for each lift
WOD
"CrossFit Total
Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
Add up all three numbers to get your total
Today is a rest day. Make up a previous day's WOD if you took an extended break over the holidays.
Mastering the Kipping Pullup (or see free preview)
Mastering the Kipping Pullup (or see free preview)
Warm-up with two rounds:
15 right arm PVC pipe push-press
15 right arm PVC pipe push-press
15 left arm PVC pipe push-press
15 dislocates
15 sit-ups
15 walking lunge
WOD:
Two rounds of:
Right arm kettlebell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm kettlebell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Happy Independence Day!
HOLIDAY: SATURDAY, JULY 4 -- we will be open only for our 9am workout (no 10am workout)
Buy-in
WOD
Buy-in
Row 1000 meters
15 Push-ups
15 Squat jumps
15 Pull-ups
Burgener Warm-up
AMRAP in 20 minutes:
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High-pull 95/65
Post rounds to Whiteboard.
Cash-out
100 Sit-ups
Stretch for 3-5 minutes
This pic is of Brian MacKenzie, founder of CrossFit Newport Beach and CrossFit Endurance. Check out the definition of unscared and ask yourself: AM I UNSCARED?
Train hard. Eat well. Get lots of sleep. Repeat.
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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