August 2009 Archives
Short post for today. It's late and today has been -- whoa! -- busy, to say the least.
First day of LADIES LOVE HEROES MONTH and we're starting with a belated birthday wish.
HAPPY BIRTHDAY CINDY!
WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds to Whiteboard.
Let's start this month this some personal records!
THANKS AGAIN TO ALL THE COMPETITORS AND SPECTATORS WHO ATTENDED SATURDAY'S JIM BROWN WORKOUT GATHERING!
Aaron is working on a video from Saturday's footage. Also, I'm trying to get the pictures edited and uploaded to the web. If you have any pictures from Saturday's event (and don't mind sharing 'em with me), please send them to:
Don't forget to register for Fight Gone Bad IV. The event is happening on Saturday, September 26th.
Now, time for Monday's pain...
Two rounds of:
CFWU
Row 350 meters (Fast)
STRENGTH
Front Squat 5-5-3-3-3-3-3
* First two sets of 5 are warm-up sets.
WOD
For time:
25 Walking Lunge steps (total)
20 Pull-ups
50 Box Jumps
20 Doubles (3x Singles)
25 Ring Dips (2x on bars)
20 Knee to Elbows
30 KB Swings 70/55
30 Sit-ups
20 DB Hang Squat Cleans 35/20
25 Back Extensions
30 Wall Balls 20/12
3 Rope Climbs (5x Pull-ups)
Post time.
* The subs are in parenthesis. Notice the WOD includes a Rope Climb. Since we're limited to one rope, first come, first served. And since our rope is WAY shorter than the one used, start seated on your butt, climb to ceiling, touch and down to butt equals 1. If you can bring a strong bath towel from home, I will show you a great substitute using the pull-up bars. If not, pull-ups are a 5x substitute equaling a total of 45 pull-ups to finish WOD.
** This is Pat Burke's Belated Birthday WOD. He wanted to give this one a whirl, so we're ending the month with it. Looks really fun. [Sarcasm intended.] Thanks and HAPPY BIRTHDAY PAT!
*** Tuesday starts a new month. Since it's a month for our GIRLS AND HEROES, we're going to begin September with another belated birthday WOD. I'll give you a hint... HAPPY BIRTHDAY CINDY!
**** Times to beat: Chris Spealler 12:18 and Jolie Gentry 16:25
CASH-OUT
Hydrate.
Stretch and foam roll.
Post-workout nutrition.
Thanks to all who came out and gave their all as athletes and spectators during today's workout event. Truly heart-warming for me to experience such amazing support for a great group of people!
"JIM BROWN"
Three rounds for time of:
Run 400 meters
10 Thrusters 135/95
15 Pull-ups
20 Burpees
Run 400 meters
20 KB Swings 55/35
15 Box Jumps 24/18
10 Deadlifts 135/95
Post time to Whiteboard.
[UPDATE AS OF 9/28/2009 @ 530PM]
From all the texts and emails I've received in the past couple hours, I'll presume everyone likes the WOD. I'm really excited by all the enthusiasm.
This is the third version of this WOD. The first was an attempt to replicate a Painstorm-style workout; it failed miserably. Let's say I about bored myself to death. After doing lots of revisions, I enlisted the help of a good friend and great CrossFit athlete to make sure the WOD made sense and packed a punch. Yesterday, I took it through it's first trial run and almost died -- TWICE. Talked it over with my buddy, one last revision, and voila! JIM BROWN THE WORKOUT is complete!
Just some quick bullet-points for everyone:
- Non-CrossFitters and newbies [anyone who hasn't been a CrossFitter for a minimum of 90 days] are required to attend the 9AM movement/techniques class. NO EXCEPTIONS! The lifts are not the most "technical" of movements, however, I need to feel comfortable with your ability to SAFELY perform. I will not put my athletes or gym at risk 'cause your ego got the best of you.
- Be on time! I don't except tardiness for my morning classes nor will I for this event. Since there is no formal registration, I don't know who and how many people will be competing. I'll presume we will run several heats for both Pack and Savage skill levels, and I will coordinate the heats in the AM. [My AM classes are fined burpees for each minute they're late. Yes, this will apply tomorrow.]
- Be courteous. Bring water. Maybe a change of shirts [if your sweat glands work overtime] and towel [to wipe off your equipment]. The team is more important than the individual.
- CrossFit CLE is located at 2218 Superior Ave E, Cleveland, OH 44114. We're inside a huge brick building; our door is underneath a blue awning. There is a sign on the front of our building. Directions: Take 77N to 90E, exit the Superior Ave exit and turn left, pass through two traffic lights (driving toward downtown Cleveland), after the second traffic light our building is on the left-hand side. Park on the street, either in front of the building or on the side streets (E 23rd or 22nd). If you pass the Plain Dealer building on your right, you've gone too far. If you get lost or need help, call us at 216-373-0820.
- WEAR YOUR CROSSFIT SHIRTS! We're going to be shooting video footage and taking lots of photos. Let's show 'em our badges of honor. If you're a member of CLE, I expect to see lots of HARDEN THE F UP shirts! If you're a member of another affiliate, I want to see you represent your gym with pride!
We'll go over the rules and standards in the AM.
See you all soon.
In strength.
THE GYM WILL BE CLOSED TODAY!
[See you on Saturday. Mwuahahahahah!]
Ugh.
My body hurts. Like I always say, "I will never ask an athlete to do something I wouldn't do myself," so today I did the first trial run for Saturday's WOD. Let's just say, "Ouch." You're all gonna hate and love me.
September is almost here. Yay! This has been a great month of workouts. I see change in all of you. You were challenged to get stronger, to go harder, and to find your fastest gears and move faster; you've all done me proud! My hat is off to all of you.
Now, that doesn't mean you can slack-off now. You've only raised the bar. Now, Coach Trav and I have greater expectations; we want more. I implore all of you -- newbies and veteran crossfitters -- to go beyond what you know of yourselves, -bodies, and minds. Set goals and exceed them.
More information on our goal-setting month coming soon.
FYI: September will be a month for HEROES and the GIRLS!
More birthday news...
HAPPY BIRTHDAY CINDY!
Cindy workouts out in the evenings and on the weekends. She is more than just a member; she truly helps us boys take care of the gym. Thank you for everything you bring to CLE! Have a wonderful birthday!
[Since we're closed today and Saturday is the Dawg Daze WOD, I'll have a lil' special sumthin' sumthin' for everyone's workout on Monday to honor Cindy's birthday!]
Sad news from the evening classes...
Mike H. is leaving to study abroad in France. Mike, France over Cleveland? C'mon, man. Honestly, best wishes in your journey. Enjoy and learn something new everyday, and make sure you keep up with your CrossFitting! Send us a pic of an overhead squat in front of The Eiffel Tower! Best wishes!
Good night, everyone.
[Make sure you check back tomorrow evening. I'll have a lil' surprise for everyone competing on Saturday.]
REMINDER: CROSSFIT CLE WILL BE CLOSED ON FRIDAY, AUGUST 28TH FOR ALL AM & PM CLASSES. WE WILL REOPEN ON SATURDAY, AUGUST 29TH FOR THE DAWG DAZE OF SUMMER WORKOUT!
UPDATE: Okay, I really need to get my donations rolling for FIGHT GONE BAD IV. If you haven't registered -- and most of you haven't -- then, what are you waiting for? Personally, my goal is to raise $150. You get a bad-ass t-shirt when you hit the mark. Not to mention, I don't really remember the last time I raised money for a charitable cause (maybe elementary school).
Only four people have officially signed-up for FGB4. Four! Seriously? I'm laying it out on the table now. How many of you are a bunch of shit-talkers? You said you wanted to be a part of this event. Did you keep on me about about promoting FGB IV? You. Where are you at now? Cindy, check. Jackie, check. Carl, check. Nora, check. Um... That's all? I won't start calling out folks who signed-up on the board in the gym or posted their names on the blog, but...
Here's the deal. We're going to follow the lead of many other affiliates throughout the CF community. If you plan on working-out on Saturday, September 26th at CrossFit CLE for FGB IV, you'll need to donate $10, if you haven't raised a minimum of $50. All you wannabe-socialites know, at least, 10 people who'll give you $5. If not, your $10 donations will be accepted at the door for admittance to the gym.
This isn't for CLE. This isn't for Trav, Aaron, or Carl. This is for people who fight a daily battle with a disease that eats away at their body and soul. This is a donation to the men and women who gave a part of themselves -- REALLY GAVE -- for the freedoms we forget about daily.
DON'T TALK ABOUT IT. BE ABOUT IT.
HARDEN THE FUCK UP OR SHUT THE FUCK UP!
(Sorry for the soap-box moment. To all new blog readers, I'm not always so harsh. Well... At least, not online.)
On a lighter note...
I want to give props to Nora. Nora is KICKIN' ASS! $200 so far and she still has a month before the event. Great job, girl! Keep up the great work. And thank you!
Okay, new subject...
SATURDAY, AUGUST 29TH WORKOUT IS ALMOST HERE! I'm so excited. There will be some amazing athletes competing; including the 51st Fittest Man On The Planet, a handful of the Midwest Regional's finest [including our own Coach Trav], and some amazing CrossFitters from all over Northern Ohio. This will be an awesome event for all to experience, whether you're competing or spectating.
Doors will open at 9AM for our Nine In One review session; which will prep CrossFit newbies and anyone else for any movements they might encounter during the event. The WOD will start at 10AM for the Savages and Pack athletes. I can't wait to see everyone's smiling faces on Saturday morning!
Some more member recognition today.
Today is Chris Ryan's birthday. HAPPY BIRTHDAY, RYNO! Ryno started at CLE last year as a contest winner and has been killin' it ever since. Today's chipper-style workout will be in his honor.
(When is your birthday? Let me know. We love to torture you, even on "your special day!" No cakes. Just some blood, sweat, and pain with your CF buddies!)
The rhinoceros beetle is, arguably, the strongest creature on Earth. Capable of carrying up to 850x it's own body weight, they'll kick your ass in an arm-wrestling match without question. What's this gotta do with CrossFit? The birthday boy's nickname is Rhino, so today will test our strength using your own body weight.
BUY-IN
Run 1-mile
Active Stretch.
WOD
For time:
400 meter Run
Four rounds of:
10 Pull-ups
10 Squats
10 Push-ups
10 Sit-ups
Then:
400 meter Row
10 Burpee Box Jumps
10 Ring Dips
20 Burpees
Post time to Whiteboard.
CASH-OUT
Hydrate.
Partner Stretch.
Foam roll.
Post-workout nutrition.
Rest for Saturday's workout!
Chris in the beginning...
The new and improving Rhino...
NO MORNING CLASSES ON WEDNESDAY, AUGUST 26TH!
We don't have coverage for the 6AM & 7AM classes this Wednesday, August 26th. Please make sure you notify your friends, just in case they don't see the web post. Sorry for such a short notice.
There will be evening classes with Coach Travis at 530PM and 630PM, so make sure you hop into his classes for another tremendous workout.
Make sure to check-out Thursday's morning classes at 6AM & 7AM. It's one of our long-time member's birthday, so we'll have some fun for everyone.
And one last time --
NO MORNING CLASSES ON WEDNESDAY, AUGUST 26TH!
[Sorry for the late-breaking news.]
WOD
"The Couplet"
(From the 2009 CrossFit Games)
Three rounds for time of:
30 Wall Balls 20/12
30 Squat Snatches 45/35
Post time to Whiteboard.
"We all have ability. The difference is how we use it."
- Stevie Wonder
The Dawg Daze of Summer come to an end this Saturday, August 29th at 10AM. I completed the workout. Only one other person has seen it; it's been Hero-Approved. It's not gonna kill you... You might only wish you were dead. Mwuahahahahahah!
Hope to see lots of excited CrossFitters in the gym this Saturday.
OH! Here's a quick side-note. While watching my daily 30-minutes of TV -- Family Guy, of course -- I flipped the channel to catch a segment of the news; they were talking about the newest sandwich from Kentucky Fried Chicken, The Double Down. Rhode Island and Nebraska are the "test subjects." [I'm actually surprised they didn't choose Ohio and Wisconsin. Ugh.] I just had to Google this thing. Check it out: KFC DOUBLE DOWN SANDWICH. If you don't think America has an issue with food and nutrition... I don't know what to say. Let me know what you think.
Enough with the chit-chat. Let's get it!
BUY-IN
Row 500 meters
CFWU x 1
Burgener WU x 1
STRENGTH
Power Clean 5-3-2-2-2-2-2
* The first two sets [5 & 3] are warm-up reps. The bar or super-light weight to initiate muscle reflex and work your technique. The sets of 2 are your work sets.
Rest 5 minutes.
WOD
"4th Quarter is Ours"
5 rounds for time of:
20 yd. Bear Crawl [Crawl 10 yds turn and crawl back 10 yds]
5 Deadlifts 315/205
10 Burpees
Post time to Whiteboard.
CASH-OUT
You want more?
Hydrate.
Partner Stretch and Foam roll.
Post-workout nutrition.
Nutrition is the foundation of everything we do (with CrossFit and life). Put down the burger. Stop the pop. Diet [insert any food or drink here] doesn't mean it's good for you. Piss-poor nutrition leads to piss-poor performance.
"I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion."
- Muhammad Ali
BUY-IN
Run The Block x 1
Two rounds of:
25 Squats
20 Sit-ups
15 Push-ups
10 Back Extensions
5 Pull-ups*
* Can't do pull-ups yet? Don't run for the assistance of the bands. Grab onto the freakin' bar and pull your ass up! Act like there is a pool of starving piranhas under you. Yank your ass to the sky. Use the warm-up to get your blood flowing and improve yourself. Don't spend too long trying and trying. Just try.
"Try? There is no try. There is only do."
- Yoda the Jedi Master
WOD
21-15-9 for time of:
Push Press 135/85
Ring Dips**
Burpee
Calorie Row
Post time to Whiteboard.
** If you sub Bar Dips for Ring Dips, use a 2-to-1 ratio. [I'll presume this will get everyone's ass up on the rings now and in the future.]
Rest 5 minutes.
SPEED
Sprints:
40-yards x 3
100 meters x 2
400 meters x 1
Post fastest time for 40, 100, and 400.
CASH-OUT
Max [time] Dead-Hang x 1 [Grab a bar and hang on for dear life.]
Max [time] Handstand Hold x 1
Then:
Partner Stretch [Don't stand around doing nothing. Use this as your social time, while helping each other recovery.]
Foam Roller.
Hydrate & Post-workout nutrition.
Side Note: Spotted this pic on a Canadian affiliate's website and thought everyone would get a kick out of it. Guess you have crossed-over into the mainstream when the world's largest sporting goods retailer steals -- I mean, uses -- your motto to promote their newest line of gear. Imitation is the greatest form of flattery.
Just do it.
There is a typo in yesterday's post. [Guess I'm not perfect. Only damn close.]
CrossFit CLE will participate in FIGHT GONE BAD IV on Saturday, September 26th with the rest of the world. Have you registered yet? I did today; it's fast and easy. Register now!
Saturday's Schedule
8AM -- Free Nine In One Class & Beginner's WOD
9AM -- Daily Group WOD [Members Only]
10AM -- Daily Group WOD [Members Only]
DAILY GROUP WOD
AMRAP in 15 minutes:
8 Ring dips
12 Burpee Pull-ups
Post rounds.
Rest 5 minutes then...
AMRAP in 5 minutes of:
BW Back Squats*
Post repetitions.
* Use your body weight. Need some inspiration? CHECK OUT THIS VIDEO.
"How you respond to the challenge in the second half will determine what you become after the game, whether you are a winner or a loser."
- Lou Holtz
FYI: The NINE IN ONE class returns this Saturday, August 22nd starting at 8AM sharp! We will be tackling the Overhead Squat, Push Jerk, and Medicine Ball Clean -- three great movements which transfer directly into your overall development into better-performing human athletes. This month of classes has been amazing -- great athletes with even greater attitudes! I look forward to seeing everyone on Saturday AM.
UPDATE: On Saturday, August 29th at 10AM, CrossFit CLE will hold THE DAWG DAZE OF SUMMER WORKOUT. CrossFitters from all over the area are invited to join us for an "especially painful" workout.
The gym will be closed on Friday, August 28th and will open the doors on Saturday at 9AM for a "workout walk-through." This walk-through will cover any techniques and fundamentals needed to complete The Dawg Daze workout. If you are new to CrossFit and plan on participating in the 10AM WOD, you are required to first attend the 9AM class. No show means no go; no exceptions.
** New means you are not an active member of a CrossFit affiliate and/or less than 90 days of CrossFitting experience. This WOD will be extremely challenging, both physically and technically, and scaling will be limited to two levels: Savages (ass-kicking-taking-names-later CrossFitters) and the Pack (little monsters in the making). Again -- if you have not been a CrossFitter for at least 90 days, you will need to be at the gym by 9AM or will not be allowed to participate in the 10AM WOD.
If you have questions, feel free to shoot me an email: [email protected].
NOTES: No love for this year's Fight Gone Bad charity workout? Two responses so far. Two? Really? If you're interested in CrossFit CLE holding Fight Gone Bad IV on September 24, let me know with an email or write your name on the gym's whiteboard. The State of Ohio is REPRESENTING POORLY! [A total of $240 from 8 Ohio gyms. Check out the overall team stats HERE.]
High school football in the state of Ohio is more than a passion, it's a lifestyle. Boys and girls; mothers and sons; fathers and daughters; friends and family; the lights on any given Friday night turn friend to foe with the snap of the pigskin. Friday is the first night of football throughout the state. Our workout follows CrossFit Football's WOD for the day.
BUY-IN
Run 400 meters
20 Burpees
20 Dislocates
20 OHS
Run 400 meters
Partner Stretching
PERSONAL RECORD TEST
Row 500 meters for time.
Rest 5 minutes
CROSSFIT FOOTBALL WOD
AMRAP in 15 minutes:
3 Handstand Push-ups
5 Pull-ups
7 Knee to Elbows
Post rounds to Whiteboard.
CASH-OUT
Jog 800 meters
Hydrate
Partner Stretching
Foam Rolling
Post-workout Nutrition
WHEN YOU SEE HIM: Make sure you say thanks to Speed. He will be the acting admin for CrossFit CLE on BEYOND THE WHITEBOARD. [Yep, we're back!]
P.S. Don't bombard him with emails and bother him like crazy, if he happens to miss a day's post. He's doing this for all the CLE athletes using the BTW to track workouts and progress. The next day workouts still will NOT be posted until AFTER the current day's classes are completed; so BTW won't be posted until the WOD hits the web. That's us, not him. Thanks for helping out, Speed.
And while I'm showing my nice side, I'd like to thank Cindy and Jackie. When us boys forget to grab some gym "essentials," they always hook it up. When you see them in the gym, make sure to say thank you. [Especially for the smelly-good hand soap and paper towels! Me likey!]
This community is what makes CrossFit kick ass! When I think about the camaraderie and support throughout our lil' box and the CF community worldwide, my heart swells a bit. Go to Bally's. Workout at 24-Hour Fitness. Take a group class at your local municipality's state-of-the-art community center. Then, spend an hour at CrossFit CLE.
Yeah, thought so...
Thanks to all of YOU who MAKE US.
BUY-IN
Run 400 meters
Two rounds:
5 Pull-ups
10 Push-ups
15 OHS
STRENGTH DAY LIGHT
Back Squat 5-5-5
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."
- Coach Mark Rippetoe
WOD
"Mess You Up"
For time:
Run 400 meters
21 Pull-ups
21 Hang Clean & Press
21 Deadlift
Run 400 meters
15 Pull-ups
15 Hang Clean & Press
15 Deadlift
Run 400 meters
9 Pull-ups
9 Hang Clean & Press
9 Deadlift
* Hang Cleans mean full squat cleans, NOT POWER CLEAN
** Beast 135/95 - Pack 95/65 - Pups 75/45
*** Use same weight for HPCP & DL
CASH-OUT
Got anything left? [Evil laugh now!]
Hydrate.
Partner stretch.
Foam roll.
Post-workout meal.
CrossFit CLE is all about you -- the athlete. During the month of September, we're going to have Girl and Hero weeks at the gym. That leaves plenty of days for pain -- I mean -- fun, exciting workouts. With that in mind, tell me: what are your favorite or most-dreaded, -painful, -hated WODs?
Leave your requests in the comments section or write 'em on the board at the gym.
Row 2000 meters for time.
Rest 5 minutes
WOD
For time:
Run 400 meters
10-9-8-7-6-5-4-3-2-1 of:
Pull-ups
Ring dips
Then:
Run 400 meters
10-9-8-7-6-5-4-3-2-1 of:
KB Swings
GHD Sit-ups
Post time.
* Start clock. Run and finish first ladder. Run and finish second ladder. Then stop clock.
Rest 5 minutes
CASH-OUT
2-minutes of Handstand holds
-- or --
12 HSPU
2-minutes of L-holds [from bar]
-- or --
1-minutes of L-sits [ground or pipes]
Partner Stretching
BUY-IN
Run 400 meters
20 Medicine Ball Cleans
20 Pull-ups
20 Burpee Box Jumps
20 Back Extensions
20 Medicine Ball Cleans
WOD
AMRAP in 15 minutes:
15 DB/KB Thrusters
500 meter Row
Post number of rounds.
* Rx'd weight = 45/25 [Since we have a limited number of KB & DB weights for "true" prescribed weight, choose a heavy, yet reasonable, weight for WOD. Don't punk out! Go heavy!]
** If you don't feel like ass after this -- and most every -- WOD, don't blame the workout, blame yourself. Think about it: the best CrossFit athletes in the world are fried -- absolutely toasted -- after a workout such as this one. If you're able to talk and joke around post-WOD, you probably didn't go as hard as needed. Not saying you must puke or have a heart-attack each workout, but push yourself. Go beyond what you already know. If you're not seeing progress, while others around you are getting stronger, faster, and their techniques are improving, hmmm... Just a little food for thought. Luv ya. Use ya.
CASH-OUT
Run 1 mile for time.
CrossFit CLE is saying farewell to a long-time member, awesome athlete & inspiration, and overall bad-ass chick, Rebecca. She started crossfitting with CLE in May '08 and earned her Level 1 Certification this past June. It's been my pleasure to get to know her as a person and watch here grow as an athlete. The United States Navy is gettin' one helluva person.
Everyone at CrossFit CLE wishes her the best in all future endeavors!
Don't beat-up on the boys too badly, Terminator!
AUGUST 17 WOD
[Thanks to Luke for handling the web this past weekend.]
Hopefully everyone enjoyed their weekends and rested plenty. It's a new week. Let's all be ready for another viscous week of training. Go hard and heavy!
BUY-IN
Run 400 meters
Row 500 meters
STRENGTH
Power Snatch 5-5-3-3-3-2-2-2
* First two sets of 5 are to be done with BAR-ONLY and SUPER-LIGHT WEIGHT. Work your snatch technique. Remember what Coach B says...
WOD
10 rounds for time of:
3 Deadlifts (315lb M / 205lb W)
5 Clapping Push-ups
7 GHD Sit-ups
Post times to comments.
CASH-OUT
PNF Stretch. [Huh? Watch KStar + Samples. Then grab a partner. This is not just social time. Stretch. No partner? Grab a rope.]
Post-workout meal. [Some info from the man himself, Robb Wolf.]
Alright Cleveland, I'm apologizing for not getting the workout posted online yesterday, a little miscommunication (and lack of internet) played a part in that... But moving on, it's Sunday, the day of rest. Compared to what you've had so far and what is coming up in The Dawg Daze of Summer, this will be a good day. You get a choice in your WOD today. Some of you may have done one of these yesterday, that just means do the other one. Now get to it and Harden the F*&$ Up Cleveland!
Choose a WOD:
WOD #1
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
WOD #2
For time:
50-40-30-20 and 10 rep rounds of Double-unders & Sit-ups
BUY-IN
CFWU x 2
WOD #1
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
WOD #2
"Annie"
50-40-30-20 and 10 rep rounds of Double-unders & Sit-ups
CASH-OUT
Hydrate. Stretch. Stretch some more. Foam rollHARDEN THE F*&$ UP, CLE!
[P.S. Workout of the day will be posted at the gym.]
REMINDER: There will NOT be a Nine In One class this Saturday morning. The Nine In One class resumes next Saturday, August 22nd at 8AM. This Saturday, the gym opens at 9AM and 10AM for WODs.
BUY-IN
Row 1000 meters
CFWU x 2
Strength Day Lite
Deadlift 5-5-5
* This isn't meant for you to max-out or go heavy. Simply warm-up, preparing your body for the workout. Concern yourself with form and technique, not weight, during these 3 warm-up sets.
"Death By Tabata"
Perform:
Tabata Deadlift and Burpee
[M 275/W 185]
* Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees.
** The entire workout will take 8 minutes.
CASH-OUT
4 x 200-meter Shuttle Sprints
[Rest approximately 60-seconds between runs.]
* Start at door. Run to one corner, turn and sprint back -- past the door -- to the opposite corner, turn and sprint back -- finishing at door. This is a shuttle run. The stop-and-go action calls you to stop and explode. Be fast. Run hard.
Everyone has weaknesses. Weaknesses aren't the problem. Fault lies within our fear to work on said weakness; improving upon it without fear of failure.
Last Wednesday, you picked your poison; choosing from a variety of challenges to be completed. This Wednesday, you'll pick your poison once again; this time from your weaknesses.
BUY-IN
Run 800 meters
15 Pull-ups
30 Squats
15 GHD Sit-ups
30 Push-ups
15 Back Extensions
Row 500 meters
WEAKNESS TRAINING # 1: EXACTLY 10-MINUTES
Choose one lift from: Overhead Squat, Push jerk, Hang Power Clean, Hang Power Snatch
* With PVC or EXTREMELY LIGHT WEIGHT, work on your technique. Improve the little things. If you don't work the subtle nuances of a move, how do you expect to become better when your intensity is peaked and the clock is racing? This is NOT time to go for a PR or lift heavy. Check your ego at the door. Go light. Get better.
** Don't choose a lift which you simply can't "go heavy" on during a WOD; that's not the point of this training. If you hear a training constantly scream "LOWER" on your OHS, work to get lower. If your elbows aren't fast enough on the Hang Power Clean, work to speed 'em up!
Then:
WEAKNESS TRAINING # 2: EXACTLY 10-MINUTES
Choose one gymnastic/skill from: Pull-ups, Muscle-ups, Double-unders, Handstand Push-ups
* Don't worry about doing 100 pull-ups or 50 HSPUs. Again, we're not trying to kill ourselves or spend our energy for the rest of the week's training. If you're on the green band [during pull-ups], work with the yellow one or practice the kipping pull-up. Try double-unders. One is better than none, and so on...
After your 20-minutes of Weakness Training is complete:
WOD
200 KB swings for time. 55/35
CASH-OUT
Stretch. Foam roller. Post-workout meal.
REMINDER: There will NOT be a Nine In One class this Saturday morning. The Nine In One class resumes next Saturday, August 22nd at 8AM. This Saturday, the gym opens at 9AM and 10AM for WODs.
Strength
Back Squat 5-5-5-5-5
WOD
For time:
Sprint 4 x 100 meters [Rest 30 seconds between each]
Then:
30 Push presses 135/85
Then:
Sprint 4 x 100 meters [Rest 30 seconds between each]
Post time.
Ricky Fausto [CrossFit Omaha] - 2009 CrossFit Games
Week One in our The Dawg Daze of Summer has ended. There is still plenty more painful workouts filled with anguish and suffrage ahead on the road for all of us. Lots of hard work, intensity, and focus will be required during this week of workouts. Don't come to the gym and bullshit; you waste your time, your fellow athletes time, and my time. Be here. Be ready. Get some. Then, go home or to work knowing you can conquer any obstacle anyone puts in front of you.
HARDEN THE F*&$ UP, CLEVELAND!
Do you have what it takes? What is "It"? You're not born with It. It doesn't come in drink or pill form; retailers want you to believe it does, and you can't say you have It without being able to prove it.
Did you make it into -- AT LEAST -- 3 workouts last week? And if you did, were you giving it all you had during each WOD? Did you adhere to a better nutritional plan, make sure you rested plenty -- post-WOD and sleep, or work on one or more of your weaknesses? What did you do to be a better performing human athlete?
The Pro Football Hall of Fame inducted 6 more former players this past weekend. All of them worked to be great at what they did; sacrificing for the betterment of the individual and team. They all have It.
How badly do you want to be a better you? What are you willing to sacrifice to achieve your goals; i.e. the promotion at work or starting your own business, being a better girlfriend or a better father, setting a PR on your 10K run or going a week without scaling any of the RX'd weights during your WODs...
Do you have It? And if not --
HOW BADLY DO YOU WANT IT?
BUY-IN
Run 400 meters
100 Sit-ups
15 Squats
15 Dislocates
15 OHS [PVC only]
WOD
5 rounds for time of:
3 Power Snatch 95/65
5 Overhead Squats 95/65
7 Handstand Push-ups
Post time.
CASH-OUT
2-minutes each for max reps of:
Box jumps 24/18
* 60-sec Rest
Double-unders
* 60-sec Rest
Pull-ups
WOD
Three rounds for time of:
12 R-arm KB/DB Power Snatch 55/35
12 L-arm KB/DB Power Snatch
12 Push-ups
50-yard Sprint
Post time.
* 50-yards = 46 meters
Afterthoughts: Fight Gone Bad 4 is Saturday, September 26th. It's a nationwide fund-raising event held at many of the CrossFits. Check out the site HERE and let me know if you would be interested in holding the event at CrossFit CLE.
Also, check out the article on the site featuring Kelly Clarkson (former American Idol winner) who has turned to CrossFit for improving her fitness needs.
WEEK TWO OF THE DAWG DAYS BEGINS MONDAY...
Saturday Schedule:
8AM - FREE Nine In One class
9AM - WOD [Members only]
10AM - WOD [Members only]
WOD - 9AM & 10AM [Current CLE members only]
AMRAP in 30 minutes:
7 Deadlifts 185/135
7 Knee to Elbows
7 Burpees
Post total rounds completed.
Thrusters from Patrick Cummings on Vimeo.
FYI: Don't forget about this Saturday's FREE Nine In One class @ 8AM! Last week, more than 20 people -- first-timers, rookies, and experienced CrossFit athletes -- showed-up to work on their squat, push press, and sumo-deadlift high-pull. This week, we will be working the front squat, press, and deadlift. Make sure you're on time! Class starts promptly 10 minutes after the hour.
BUY-IN
CFWU x 3
WOD
On the minute:
Complete 5 burpees and perform max rep thrusters on the minute.
[M 135/W 95]
The goal is to complete 100 total thrusters.
* At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute, perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
** 30-minute time limit.
Post the total number of minutes it took to reach 100 thrusters.
CASH-OUT
For time.
Sprint 100 meters
Rest 1 minute
Sprint 400 meters
Rest 3 minutes
Sprint 400 meters
Hydrate. Stretch. Stretch some more. Foam roll. Post-workout meal.
When all else fails, WE DON'T!
NEWS:
This Friday, August 7th at 6PM: A bunch of CrossFit CLE folks are meeting at The Treehouse in Tremont for Happy Hour and a night-out on the town. If you're interested in joining the festivities, add your name to the list at the gym or meet everyone at the bar. This is a great time to hang-out and have fun with your fellow crossfitters without all the blood, sweat, and pain. Just do me a favor -- HAVE LOTS OF FUN AND BE SAFE!
Food, Inc: Have you heard about the new documentary Food, Inc? Check out the trailer HERE. It's playing at the Cedar Lee on the eastside. If anyone is interested in checking it out, sign-up at the gym with a date and time and we'll try to organize another night out (this time at the movies). FYI: They serve beer at the theater. Pretty cool!
BUY-IN
Run 400 meters
10-15 Dislocates
25 Push-ups
50 Sit-ups
10-15 Dislocates
Run around the block
STRENGTH
Floor Press* 5-5-5-3-3-3
* Floor Press - This is essentially a bench press while lying on the floor. Laying flat on your back with legs extended straight in front of you, lower barbell until your triceps hit the floor. PAUSE for a split second -- meaning STOP! After weight has stopped, press back up in a straight line to lock-out position.
Laying with your legs straight in front of you, you will not floor press as much weight as you're able to bench press. You eliminate the leg drive and "cheats" of a bench; however, you will start to find your real upper body power.
Work with a partner of same or similar strength. Partner stands above you for safety, prepared to assist or "spot" you during the movement. And partners, PAY ATTENTION TO YOUR LIFTER.
Found a Dave Tate quote about the floor press: "This is a special max effort exercise designed to help strengthen the midpoint of the bench press. It is also very effective in increasing tricep strength..."
MAKE SURE YOU PAUSE IN THE BOTTOM OF THE MOVEMENT BEFORE THE ACCENT!
Oh and make sure you GO HEAVY!
WOD
AMRAP in 15 minutes:
Row 250 meters
7 Burpees
Post rounds.
CASH-OUT
60 seconds each of:
L-hang
handstand hold
Hydrate. Stretch. Foam roll. Post-workout meal.
Afterthoughts:
1. What is your normal post-workout meal? How long -- when -- after your workout is complete do you consume it?
2. As many of you might have noticed, Beyond The Whiteboard is now $3/month? Is it worth it to you? How do you track your workouts?
Okay, so maybe we are a bit of a cult. Doesn't have to be a bad thing, right? Check out another great READ from Jon Gilson at Again Faster. All I know is--
My cult can kick your cult's ass!
Choices. We make them everyday. Good or evil. Chicken salad with olive oil or #4 combo super-sized. The red or the blue pill. Today's workout gives you an opportunity to make your own choices. Go ahead. Pick your poison.
Start at challenge #1 and progress through #3. Complete three separate challenges: choosing one from each group.
[1] 200 Sumo-deadlift High-pulls for time. [M 75 / W 45]
-- or --
Row 2000 meters for time.
Rest 3-5 minutes.
[2] 100 Pull-ups for time.*
-- or --
With an 8-minute running clock:
Run 400 meters
Max reps of pull-ups*
Run 400 meters
* 10 Box jumps for every drop from the bar.
** Second 400 meter run must be completed before time expires for reps to count.
Rest 3-5 minutes.
[3] With a 4-minute running clock:
150 Double-unders
-- or --
500 Singles
*** Penalty, if not completed before time expires = 3 burpees for every missed skip.
Everyone went hard and heavy during yesterday's back squats, right? During the first week of CLE's Dawg Daze, we're incorporating a blend of Maximum Effort Black Box workouts and CrossFit Football WODs. If you're not pushing yourself -- going beyond your normal capacities -- then you're losing the whole point of strength training. Get stronger!
CrossFit CLE Affiliate Cup Team News: Many of you have asked about next year's affiliate cup team. It's exciting to hear so many eager voices desiring the chance to compete and represent CrossFit CLE. Details are still being worked out and will be forthcoming; please be patient and stay tuned.
Here are a couple notes to contemplate: you must be a member of CrossFit CLE; interested athletes will need to try-out; adhere to specific training and conditioning rules, and so on...
With the growth of the CrossFit Games, we anticipate affiliate teams will need to qualify -- like individuals this past year -- through a rigorous regional competition. No one knows for sure, but it's best to be prepared.
If you really want the opportunity to compete, the most important thing you need to do is take your daily training seriously. Go harder than you've gone in previous WODs. Learn new skills. Pick the brains of your trainers and other crossfitters who excel during the workouts. Train your weaknesses. Go heavy on strength days. Run faster and farther. Eat better and get lots of rest. The list could go on, but I'm sure you get the point. Simply put --
Be a better performing human athlete. Period.
(You should be doing all of this right now, regardless of your interest in competition. We CrossFit to improve ourselves, right...)
You're all heroes to me. You all do more in a 20-minute workout than most "active" people do in their week's worth of globo-training. Kick ass. Take names. And throw-up the "double bird" to anyone who says, "You can't..."
Enough chit-chat, it's blood, sweat, and pain time...
BUY-IN
Run 400 meters
[Stretch Hips & Legs]
For time:
Sprint 4 x 40 yards
* Rest approximately 30-60 seconds between sprints.
Post times for each sprint.
Burgener Warm-up
WOD
"The Ensign"
Six rounds -- 3 min. each -- with 1-minute rest between rounds. Alternate squats on rounds 1-3-5 and jumping ring dips during 2-4-6.
3 Power Cleans 135/75
6 Push-ups
9 Squats / Jumping Ring Dips
Post total from all 6 rounds.
CASH-OUT
Hydrate. Stretch. Foam roller. Hydrate. Post-workout meal!
Leaders are visionaries with a poorly developed sense of fear and no concept of the odds against them. They make the impossible happen. [Dr. Robert Jarvik]
Don't waste time in the gym. Go hard or go home!
WARM-UP
Run 800 meters
WOD
Back Squat 5-5-5-3-3-3
Rest 5 minutes
7 rounds for time.
10 Pull-ups
10 GHD Sit-ups
10 Push-ups
Post time.
COOL-DOWN
Take some time to stretch-out. Hydrate. Use the foam roller. Take care of your body and it will take care of you!
An amazing turn-out for the first in our series of Nine In One classes! I want to thank everyone who attended for working hard and putting up with my voice -- or lack thereof. Hopefully, everyone learned something new and enjoyed themselves; I know, I did. Thank you and hope to see everyone again this coming Saturday, August 8th at 8AM. New moves. More fun. Get some!
Also, congratulations to everyone who stayed over and kicked ass during our first Dawg Daze workout! For those of you who missed it and are interested in the WOD, here it is:
Buy-in
Run 400 meters
Burgener Warm-up
WOD
"Football Gone Bad"
1-minute per station with a continuously running clock for three rounds of:
Thrusters 95/65
Box jumps 24/18
Double unders
Push ups
Calorie Row
*Rest 1 minute between rounds.
Everyone performed well and posted some great scores.
Aug 2 WOD
Buy-in
Run 400 meters
CFWU x 3
WOD
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettlebell swings 70/55
Sprint 92 meters*
*Run out the door and down to either corner of block and back.
Cash-out
10-15 minutes of kettlebell technique work with Coach Adam**
** Coach Adam knows kettlebells. Learn to be better with the bells. We'll be using them more often now, so pick his brain. Take some time to learn Turkish Get-ups, proper swings, cleans, and snatches.
Enjoy the rest of your weekend!
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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