September 2009 Archives
Front Squat 3-3-3-1-1-1
Rest 5-minutes before...
AMRAP in 12-minutes of:
7 Handstand Push-ups
7 Pull-ups
Post rounds on whiteboard.
If you live nearby, have a desire and passion for CrossFit, and are Level 1 certified (or preparing) please contact Aaron with your contact info and date & place of certification. As we continue to grow we need a supportive backup crew who is able to cover occasional slots (and be compensated) when head trainers are out of town or taking care of their new family. [email protected] or 216-235-0659
Today your legs rest.
CrossFit Warmup x 2
Shoulder Press 5-5-5-3-3-3
Imagine what NASCAR would be like if they required all participants to drive at low speeds to reduce the risk of crashing, or if they required all NFL lineman to lose weight to make it a safer game for the quarterback. Ha! The truth is that in sport and in life there are risks. So no bullshit here -- if you train with us for a full year or two you will likely be injured in our gym. Our program is designed to be effective and efficient, not perfectly safe. The machines at a globo gym are much safer. What we do is not, and all of you know this from our waiver. Most injuries here aren't serious -- a strained shoulder here, a twisted ankle there, a knicked shin every now and then -- and you will recover if you back off and give the injured joint the rest that it needs. So while we want you all to harden the f*#& up, we also want you to take care of yourself. True athletes have the tenacity to work through injures with care, patience and determination.
CrossFit Warmup x 2
Shoulder Press 5-5-5-3-3-3
"Safety, efficacy, and efficiency are three interrelated concepts that
need to be managed together. A perfectly safe program is either
completely ineffective or arduously inefficient. You can't have it both
ways. I wish it weren't true, but it is." -Coach Budding
Imagine what NASCAR would be like if they required all participants to drive at low speeds to reduce the risk of crashing, or if they required all NFL lineman to lose weight to make it a safer game for the quarterback. Ha! The truth is that in sport and in life there are risks. So no bullshit here -- if you train with us for a full year or two you will likely be injured in our gym. Our program is designed to be effective and efficient, not perfectly safe. The machines at a globo gym are much safer. What we do is not, and all of you know this from our waiver. Most injuries here aren't serious -- a strained shoulder here, a twisted ankle there, a knicked shin every now and then -- and you will recover if you back off and give the injured joint the rest that it needs. So while we want you all to harden the f*#& up, we also want you to take care of yourself. True athletes have the tenacity to work through injures with care, patience and determination.
Back story: Awhile back during a meeting with Coach Travis, he mentioned a cash-out which seemed to kick his ass. Using only a box and a bar, he performed step-ups for -- I think -- a minute straight. Simple and tough. I liked it!
The now: After researching some different workouts, I came across a similar workout used by some special forces guys aptly named, The Grudge. I liked it! (And trembled slightly in my seat.)
I'm just going to copy his posting for everyone to read. And yes, this will need to be scaled!
"THE GRUDGE"
Obj: Sport-specific work stamina
Training: 1000x step ups @ 45#, for time
Step to a box or bench 18-24" high, if possible
Comments:
Nowhere to hide today. Load up a pack, find a step, look at the clock, and go. There's no warm up. This is pure drudgery.
The lowly, simple, but devastating step up, is the way I train climbing uphill in a gym format. There are some rules: (1) alternate feet each step, (2) bring the stepping leg to a full knee lock out, before stepping back down.
"The Grudge" is the second part of my military athlete fitness test. Many of you can look forward to a deployment to Afghanistan and there, will face endless rocky dirt trails, up steep ass hills. In my gym we've had great success in the transfer of hill and mountain climbing ability from doing thousands of step ups.
These things suck, but they work.
I finished at 45:56. A "minimum" passing time is 50 minutes.
To keep count I filled my pocket with 20 pennies. Every 50 steps, I threw a penny on the ground. It worked well.
Good luck. Please email your time and thoughts ....
- Rob
Obj: Sport-specific work stamina
Training: 1000x step ups @ 45#, for time
Step to a box or bench 18-24" high, if possible
Comments:
Nowhere to hide today. Load up a pack, find a step, look at the clock, and go. There's no warm up. This is pure drudgery.
The lowly, simple, but devastating step up, is the way I train climbing uphill in a gym format. There are some rules: (1) alternate feet each step, (2) bring the stepping leg to a full knee lock out, before stepping back down.
"The Grudge" is the second part of my military athlete fitness test. Many of you can look forward to a deployment to Afghanistan and there, will face endless rocky dirt trails, up steep ass hills. In my gym we've had great success in the transfer of hill and mountain climbing ability from doing thousands of step ups.
These things suck, but they work.
I finished at 45:56. A "minimum" passing time is 50 minutes.
To keep count I filled my pocket with 20 pennies. Every 50 steps, I threw a penny on the ground. It worked well.
Good luck. Please email your time and thoughts ....
- Rob
Scale to the best of your own abilities:
Savages: 1000 @ 45#
Big Dogs: 850 @ 45#
Pack Dogs: 750 @ 45#
The Pack: 650 @ 45#
Pups: 450 @ 15#
Different ways to hold the weight. Use the bar and rack onto your back. Grab a Db or Kb. Use a plate. Use whatever is most comfortable to you. By the way, fellas use the 45s and ladies use the 35s; unless you're scaling weight. (And yes, each ascension up and back down is 1.)
Good luck and may the force be with you!
BUY-IN
Run 800 meters
Two rounds of:
10 Wall Balls
15 Tuck Jumps
250-meter Row
WOD
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time on whiteboard.
CASH-OUT
Hydrate
Stretch & Foam Roll
Post-workout Nutrition
Still considering joining us tomorrow morning, but completely unsure of what "Fight Gone Bad" means to you? Did you know it was designed for a UFC fighter? Check out this video:
Remember, this is a fundraiser event with a $10 minimum contribution. 100% of all donations go to charity: Athletes for a Cure and the Wounded Warrior Project.
Remember, this is a fundraiser event with a $10 minimum contribution. 100% of all donations go to charity: Athletes for a Cure and the Wounded Warrior Project.
FIGHT GONE BAD SCHEDULE: WODs will begin at 9AM & 10AM on a first-come, first-served basis. Be there early and stay late to cheer on all of the participating athletes!
FYI: Personally wanted to give a shout-out to my boy, SPEED! Best wishes from your CLE family during your race tomorrow! (He will be running the Akron Marathon using only CrossFit and CrossFit Endurance for his training.) We're with you, bro!
And to everyone who participates in tomorrow's worldwide Fight Gone Bad 4 -- get pumped and be strong!
CROSSFIT CLE ATHLETES ARE HARD AS F&$#!
It's late, so this will be quick...
REMINDER ABOUT FIGHT GONE BAD 4 ON SATURDAY! Since I won't be there to coach the WODs, I'll make it easy for all and everyone interested in joining our FIGHT. There will be FGB workouts starting at 9AM & 10AM. Those are our normal Saturday times, so it should give everyone plenty of time to make it into the gym for a great cause and workout. Depending on how many participants show during each time, we'll just run continuous heats -- first come, first served!
And since many of you will need lots of energy on Saturday, we'll keep today nice and light... Sorta.
TRAINER OPTION -- WOD TO BE POSTED FOR AM & PM CLASSES AT THE GYM BY COACHES. (Don't you love to hate that shit!)
Bruce: Yeah! I'm a freakin' ANIMAL now.
Megan: Let's do something crazy...
Bruce: Hellz-to-the-yeah! GRRAWWR!
Megan: Okay... How about TWO WODS in one hour?!
Bruce: Huh?
BUY-IN
Two rounds:
CFWU
Run 400 meters
WOD #1
14-10-6 for time:
BW Back Squats
Sprint 100 meters
KB Swings 70/55
Post time on whiteboard.
Rest 3-5 minutes.
ACTIVE REST
Partner Stretch [Approx. 3-5 minutes each athlete]
5-minutes of LIGHT Double-under practice
[Light = work the techniques and really practice. Don't stand around talking and watching others work. If you are able to hit 20+ Doubles unbroken, try going for a few super-fast sets of 15 unbroken spins.]
Rest 3-5 minutes.
WOD #2
7 Minutes Left, Down by 6
For time:
Thrusters for 1-minute 135/95
Rest 1-minute
Pull-ups for 1-minute
Rest 1-minute
Calorie Row for 1-minute
Rest 1-minute
Burpees for 1-minute
* Keep score by total number of reps (and calories) per round.
Post total score on whiteboard.
CASH-OUT
Hydrate
Stretch
Foam Roll
Post-workout Nutrition
Megan: That was awesome! I feel like hammered whale shit!
Bruce: Ggggarble ahhh sausages...
Megan: WTF? What's that smell?
Bruce: Poo ggarble my pants ahhh...
Megan: Huh?
[This conversation is a dramatization. No humans were harmed. Also, we love whales. However, after or during super-strenuous workouts performed with an extremely high intensity, pooing your pants will be the least of your worries. GET SOME!]
I just wanted to recognize one of CLE's savages-in-the-making -- Eric P. Damn, bro! Folks, CrossFit works. Don't believe it, ask Eric. He came in the gym, took a big swig of the Kool-Aid, and began working his ass off. He comes into the night classes religiously with Coach Trav, uses a solid nutritional plan to fuel his efforts, and works his ass off each and every workout. Notice how I repeated something here -- he works his ass off!
He competed in the NEO Challenge and plans on competing in more CF events. I'm pretty confident his hard work, along with Coach Trav's tutelage, will pay off BIG-TIME! Great job, EP.
Michael Jordan missed more than thirty game winning shots in his career. Albert Pujols only hits the ball 34% of his at-bats. Tom Brady never won a National Championship in college and was passed over by every professional team numerous times until being drafted late in the sixth round (of seven) of the NFL Draft. These are just three examples from athletes who use failures and set-backs to take big strides forward.
Athletes aren't the only individuals who excelled through adversity. Colonel Sanders, Mr. Kentucky Fried Chicken himself, was rejected more than 1000 times before hearing someone approve of his now-famous chicken recipe. 1000 rejections and he still kept moving forward!
Are you more afraid of failure? Failure is your option; a state of mind. Don't get me wrong, failing sucks hairy donkey balls! But after the pain of not hitting my goal fades away and my blurred mind clears, I step back, think about what happened and how I can improve upon my situation. More importantly, I KNOW I'm another step toward my goal and HUGE SUCCESS! Remember the old saying, "If you don't succeed, try and try again."
Turn failure into a positive. Instead of sulking and mumbling, "Damn it, I didn't PR again. I'll never get a sub-4 Fran. I'm no Rhabdo;" say aloud and THINK to yourself (very important), "Damn, I missed my PR by 15 seconds! Next time, I'll take two less breaks or go unbroken during the second round or... or... or..."
Think positively, speak and act confidently, and, most importantly, BELIEVE what you think and say.
You're one obstacle closer to a leaner, meaner you!
"Only those who dare to fail greatly can ever achieve greatly." - Robert F. Kennedy
All of you make us coaches proud each and every workout. You bust more ass in 10 minutes than your globo-cohorts do in all of their 2-hour long mirror-fest. Believe in yourself as much as we believe in you and I'm confident you'll start to enjoy an occasional failure here and there.
BUY-IN
Run around the block x1
CFWU x2
Row 250 meters FAST!
STRENGTH
Deadlift 1-1-1-1-1-1-1
Burgener Warm-up x1
WOD
AMRAP in 15 minutes:
3 Power Snatches
2 Rounds of 3 Pull-ups, 6 Push-ups, 9 Box Jumps
Post rounds to whiteboard.
CASH-OUT
Stretch/Foam Roll
Hydrate
Post-workout Nutrition
Quick post today. GO HARD or go to Fitworks...
BUY-IN
Two rounds:
10 Wall balls
15 KB Swings
Then:
Row 500 for time.
Rest 3-5 minutes. During rest, use PVC for some Dislocates and OHS work.
STRENGTH
Push Press 5-5-3-3-3-1
* Go for a nice, heavy 1RM on your last effort. Let's all leave the gym with a new PR today!
WOD
Three rounds for time of:
3 rounds of Cindy
6 Squat Cleans 155/105
CASH-OUT
5-minutes of Ring work (i.e., dips, muscle-ups or transitions, levers, pull-ups) - Choose something and stick with it for the full five minutes
Hydrate
Stretch
Post-workout Nutrition*
* Lots of folks went to Coach Trav's Zone classes. Who is sticking with it? You have the knowledge, but it requires action for results. Improve your nutrition and your performance will follow.
Keep up the great efforts, CLE!
Stay strong.
It's been a long time, I shouldn't have left you/ Without a strong rhyme to step to/ Think of how many weak shows you slept through/ Times up, Sorry I kept you... [From I Know You Got Soul by Eric B. & Rakim]
What's up, everyone?! I'm so excited to see you all!
First, let me congratulate Coach Travis and his wife, Regina, on the birth of their baby boy, Tahj! He's beautiful. Best wishes to each of you and your new family.
Also, if I'm correct, today is Luke's birthday! Happy Birthday, Luke! You don't look a year older than 45!
And how is everyone else at CLE? Hopefully, everyone has continued to work smart and hard, get stronger and faster, and improve as better performing human athletes. I'm excited to see everyone's progress.
Let's have some fun this Monday...
BUY-IN
Run 400 meters
Bear Crawl
Spiderman Crawl
25 Squats
15 Burpees
500 meter Row
PRACTICE
5 minutes on Handstands and HSPUs
STRENGTH
Front Squat 5-5-5
WOD
Two rounds for time.
2-4-6-8-10-8-6-4-2 of:
Pull-ups*
Box jumps 24/18
Sit-ups x2
Post time on whiteboard.
Total comes to 100 pull-ups, 100 box jumps, and 200 sit-ups.
* Big Dogs & Savages - STRICT PULL-UPS! No chicken-necking, kipping, or kicking. Dead-hang, fully-extended, these-sons-of-bitches-hurt-my-soul pull-ups!
CASH-OUT
Partner Stretch/Foam roll
Hydrate
Post-workout nutrition
Keep your asses moving today. Talk after the workouts are completed and you're stretching with your partner. Lots of work to get done, so chit-chat will hamper you. And get here on time. You know how I roll -- penalty burpees for tardiness will be handed-out like tootsie rolls on Halloween.
And I haven't said this in so long...
HARDEN THE FUCK UP, CLE!
Missed everyone. See you in the gym.
CrossFit Warm-up x 2
Strength:
Snatch 3-3-3
WOD:
6 rounds for time of
400m run
25 burpees touching bar 1ft overhead
Reviewing the Snatch
Strength:
Snatch 3-3-3
WOD:
6 rounds for time of
400m run
25 burpees touching bar 1ft overhead
Reviewing the Snatch
OK everyone, for those of you who have been wanting to get your Level One CrossFit Certification but putting it off because you didn't want to travel a far distance... Rogue Fitness (in Columbus, Ohio) is holding one the weekend of January 30th and 31st, 2010. You can sign up by clicking the link below, but hurry and register because these fill up extremely fast.
Buy-In:
Run 800 Meters
WOD:
AMRAP (As Many Rounds As Possible) in 20 Minutes:
10 Wall Balls
10 GHD Sit-Ups
10 Back Extensions
Ca$h-Out:
Max Pull-up bar holds (Hang onto the bar as long as possible)
"I just want to make sure everyone's working while I'm not there to yell"
--Our Newest CrossFit Mom
--Our Newest CrossFit Mom
Buy-In:
2 rounds:
30 air squats
20 push-ups
10 wall balls
WOD:
"Fran... On Water"
For time:
1000 meter row
21 Thrusters (95# / 45#)
21 Pull-ups
750 meter row
15 Thrusters
15 Pull-ups
500 meter row
9 Thrusters
9 Pull-ups
** If there are not enough rowers, some of you brave (unlucky) souls will have to do Sumo Deadlift High-Pulls as a substitute. Number of repetitions will be in accordance with CrossFit HQ standards. OUCH! (Click Here to see what you're in for)
Ca$h-Out:
100 double-unders for time -- or, if you are still unable to perform double-unders in a proficient manner -- 50 tuck jumps for time.
Buy-In:
CFWU x 2
Strength:
Go Heavy!
Shoulder Press
1-1-1
Push Press
2-2-2
Push Jerk
3-3-3
WOD:
3 Rounds for Time:
100 foot bear crawl
15 Box Jumps (24 Inch)
15 Burp-Ups (Do a burpee, on the jump, you jump into a pull-up)
Cash-Out:
Partner Stretch
Alright everyone, todays reading assignment comes from AgainFaster.com.
What goes through your mind when you check this website daily, when you walk into the door of the gym, right before you hear "3-2-1 GO!" I'd like everyone to read this article and think about it... Do you settle for being good rather than the best?
Buy-In:
CrossFit Warm up x 2
Strength Training:
Back Squat 5-5-5-5-5
WOD:
"Helen"
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (55# / 35#)
12 Pull-Ups
Cash-Out:
Post time to BeyondTheWhiteBoard, eat well, rest, show up tomorrow
Let's congratulate Coach Travis and Regina in welcoming Tahj Page, born this afternoon at 4:40pm, weighing in at 6 lbs, 13 ounces, 19 inches long.
Buy-In:
Row 1K
WOD:
Descending Pyramid: 10, 9, 8... 3, 2, 1
Ring Dips
Elevated Push Ups (24 inch box)
Shoulder Press (135# men / 95# women)
Cash Out:
Stretch
Eat well
Congratulate Travis
So now for the WOD, let's ring in the celebration properly!
Buy-In:
Row 1K
WOD:
Descending Pyramid: 10, 9, 8... 3, 2, 1
Ring Dips
Elevated Push Ups (24 inch box)
Shoulder Press (135# men / 95# women)
Cash Out:
Stretch
Eat well
Congratulate Travis
"Yay Burpees!"
Buy-In:
Row 21 calories
10 Push-ups
100 ft. Walking lunges
Row 15 calories
15 Push-ups
100 ft. Walking lunges
Row 9 calories
20 Push-ups
100 ft. Walking lunges
Strength:
Clean and Jerk
1-1-1-1-1-1-1
WOD:
100 Burpees (Yay Burpees!) for time
This is Coach Aaron's Birthday WOD and as a special treat he will be teaching both the 9 am and 10 am classes Saturday! Join him in the "fun" and be sure to thank him for the pain afterwards.
Cash-Out:
Partner-assisted stretch
The following is from a fellow CrossFitter who lives in the CLE. I felt what he wrote covered September 11th better than I could express.
“The men and women who served and died on 9/11, and those who have served and died since in the efforts to keep each one of us safe, did and do so such that we in America may continue to live our lives in freedom. Our regular, every day lives, the ones we make our way through every regular day. Whether they be or were LEO, Firefighters, or in our Armed Services, each of them did and does go to work wherever they find themselves, doing a dangerous, some times life-threatening job, so that I may go about my day with that many fewer fears, with that many fewer dangers to personally confront. Having met so many more of you who do this these last 3 years only serves to increase my awareness and appreciation.
So what will I do today, September 11 th? Well, I already spent a moment in silence in memory and in mourning for the civilians who lost their lives on September 11th, 2001. People just like you and me, going about a regular day doing their regular things living a regular life. I reflected, and continue to reflect as I head to the office, that none among us who spends even a minute in reflection on September 11th is able to consider the life they live as regular in the same way any longer.
And so for the rest of today I will think, in each moment of my regular day, that my ability to have a regular day, today, September 11th, is due in no small part to the jobs done by those who served and died on September 11th, and by those who serve knowing that they may die in that service to this day. I will honor their service and their sacrifices by doing the very best that I can in the progress of my regular day, because that is what they hope for me and for each of you.
Each of us, living a regular day, free, means that each LEO, each Firefighter, and each person in the Armed Forces successfully completed their mission today.”
--Bingo
With that being said, I feel I should remind everyone that Fight Gone Bad IV is two weeks away. I encourage everyone to register and participate in this… “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.”
And now for the show...
Buy-In:
CFWU x 3
WOD:
"Josh"
For time:
21 Overhead Squats (95# / 45#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
Cash-Out:
Max rep sit-ups in 3 minutes, with as little rest as possible
**A bitter sweet moment for
Happy Birthday, Coach Aaron, from your CrossFit CLE family! We will have your special birthday WOD coming up within the next few days, our only request is that you can make it to one of the classes. Have a Great Birthday!
BUY-IN:
3 rounds:
100 ft. Bear crawl
10 Burpees
SKILL WORK:
Double-unders for 10 minutes
* No substitutions today. Even if you only get one at a time, trip all over your feet, struggle with the jump rope, and end up wanting to choke someone out with it, you WILL do double-unders. Practice makes perfect and always pays off. You won't get any better or ever be able to do double-unders if you always opt to do 3x singles.
WOD
5 Rounds for time:
20 Dumbbell swings (50# / 25#)
20 Double-unders
15 Push-ups
** Dumbbell swings and kettlebell swings are pretty much the same movement but may feel slightly different. We are all about versatility at CLE and we want our athletes to be able to work with a broad range of equipment. Since there are a limited amount of dumbbells whomever is done with their warm-up first gets first dibs. However, the use of kettlebells will be permitted as an alternative if necessary.
CASH-OUT:
3 rounds:
1 minute handstand hold
--or--
Practice HSPU for 5 minutes
3 rounds:
100 ft. Bear crawl
10 Burpees
SKILL WORK:
Double-unders for 10 minutes
* No substitutions today. Even if you only get one at a time, trip all over your feet, struggle with the jump rope, and end up wanting to choke someone out with it, you WILL do double-unders. Practice makes perfect and always pays off. You won't get any better or ever be able to do double-unders if you always opt to do 3x singles.
WOD
5 Rounds for time:
20 Dumbbell swings (50# / 25#)
20 Double-unders
15 Push-ups
** Dumbbell swings and kettlebell swings are pretty much the same movement but may feel slightly different. We are all about versatility at CLE and we want our athletes to be able to work with a broad range of equipment. Since there are a limited amount of dumbbells whomever is done with their warm-up first gets first dibs. However, the use of kettlebells will be permitted as an alternative if necessary.
CASH-OUT:
3 rounds:
1 minute handstand hold
--or--
Practice HSPU for 5 minutes
All right, CrossFit CLE… Where the hell is everyone hiding? We know the holiday weekend just passed and summer (if you can even call what we've had this year a summer) is slowly coming to an end, but that doesn't mean everyone can disappear all of a sudden and start slacking on your training! If anything, you should use this time to train harder, eat better, get stronger, and step it up. After all, now that summer is practically over, what ELSE are you going to do with your lives? No more bar-b-q's, pool parties, beach outings, gallivanting around, vacationing, or whatever the hell has been keeping you out of the gym!
OK, enough of the guilt trip/lecture/motivational ranting for now -- hope to see all of you this week, ready to train and put some hard work in!
** Update in WOD programming: For the next couple of weeks, we decided we're going mix it up a little and deviate away from the "Girls and heroes" theme. Upon his return, Coach Carl will inform you if we will resume the "Girls and heroes" theme to close out the month of September. Until then, expect some serious ass-kicking and a variety of new work outs.
Buy-in:
Run or row 800 meters
Group Burgener warm-up
WOD:
"Games 2009 Chipper"
15 Squat Cleans (155#/100#)
30 Toes to Bar
30 Box Jumps (24 in/20 in)
15 Muscle-Ups (10 for women)
30 Push Press or Push Jerks (40# DB/25# DB)
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 ft. Overhead Walking lunge (45# Plate/25# Plate)
Cash Out:
Stretch
Go home ... If you came, you deserve it!
OK, enough of the guilt trip/lecture/motivational ranting for now -- hope to see all of you this week, ready to train and put some hard work in!
** Update in WOD programming: For the next couple of weeks, we decided we're going mix it up a little and deviate away from the "Girls and heroes" theme. Upon his return, Coach Carl will inform you if we will resume the "Girls and heroes" theme to close out the month of September. Until then, expect some serious ass-kicking and a variety of new work outs.
Final Steps for Team Invictus, 2009 CrossFit Games
Buy-in:
Run or row 800 meters
Group Burgener warm-up
WOD:
"Games 2009 Chipper"
15 Squat Cleans (155#/100#)
30 Toes to Bar
30 Box Jumps (24 in/20 in)
15 Muscle-Ups (10 for women)
30 Push Press or Push Jerks (40# DB/25# DB)
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 ft. Overhead Walking lunge (45# Plate/25# Plate)
Cash Out:
Stretch
Go home ... If you came, you deserve it!
BUY-IN
Run 400 meters
CFWU x 2 + Dislocates
* Begin the Squat with the Rippetoe Warm-up.
WOD
1RM Squat
1RM Press
1RM Deadlift
* Rules from CrossFit include: Total is to be completed in order, best single attempts for each lift added together for your CrossFit Total, there is no time limit for a lift, only THREE attempts allowed for each lift.
** Three attempt rule looks something like: 1st, weight you know you can lift for heavy set of three, 2nd, weight you can lift for one rep or previous 1RM, and 3rd, weight you want to lift today.
CASH-OUT
Sprints:
4 x 50 meters
1 x 400 meters
[Rest approx. 30-seconds between each run. GO FAST! Think Usain Bolt!]
Hydrate.
Stretch and foam roll.
Post-workout nutrition.
FYI: If you're interested in improving your overall lifting performance and CrossFit experience, there is no doubt -- a pair of weight-lifting shoes is a must-have. There are plenty of quality shoe-brands on the market. Recently, a friend sent me an email telling me about a great deal he worked out with VS. VS weightlifting shoes are a quality, rather popular brand who currently have some great deals. They have a special promo that will save you $21.95 off a pair of their better shoes; which means, the normally $71.95 shoe would be discounted to $50! I'm ordering a pair and highly-recommend everyone does the same. He asked that I don't post his promo code on any message boards or blogs. If you have a genuine interest to purchase a pair, it's all good to spread the love. Shoot me an email:
STAY STRONG CLE!
CrossFit CLE is closed on Sunday, September 6th and Monday, September 7th in observance of the Labor Day.
Regularly scheduled classes will resume on Tuesday, September 8th. Have a safe, exciting and blessed holiday weekend! Get some rest.
Wikipedia on Strength Training. What the hell, eh...
"Murph"
For time.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Post time to Whiteboard.
Partition the pull-ups, push-ups, and squats, as needed. If you have a 20-lbs vest or body armor, wear it.
FYI: CROSSFIT CLE WILL BE CLOSED ON SUNDAY, SEPTEMBER 6TH AND MONDAY, SEPTEMBER 7TH. WE WILL REOPEN FOR ALL REGULARLY SCHEDULED CLASSES ON TUESDAY, SEPTEMBER 8TH.
Also, I received quite a few emails asking if we could switch the CF Total to Tuesday. After such a brutal week with great workouts from each of you, I'm in total agreement with you. This gives you rest days on Sunday AND Monday.
What that means...
Big performances will be needed on Friday and Saturday!
Since you already know that Murph will be Saturday's lovely WOD, I needed a "filler WOD" for tomorrow and honestly have no clue of what to do...
Pick your poison.
When you come in tomorrow, we throw down some cards from the Hopper Deck and BLINDLY pick one. Eh, simple and fun.
I'm gonna miss y'all courageous, kick-ass athletes!
Later, alligators.
I know this will be an amazing month for everyone. So many of you have taken huge leaps forward. I'm truly proud of each and everyone of you. Get stronger. Be faster. Continue improving your techniques. Work with your coaches; you, the athletes, are the reason we love doing what we do -- train.
See everyone for Fight Gone Bad 4.
BUY-IN
Row 1000 meters
Run 400 meters
20 Dislocates
Run 400 meters
Row 500 meters
WOD
"Karen"
150 Wall Balls for time.
Post time to Whiteboard.
SKILL PRACTICE
Practice Double-unders for 5 minutes.
CASH-OUT
Hydrate.
Partner Stretch.
Foam roll.
Post-workout nutrition.
FYI: Yeah, it's not a Girl or a Hero, but Friday's WOD is the CrossFit Total. I'll be posting tomorrow's blog; but wanted to give everyone a heads-up and make sure everyone comes in feeling extra strong on Friday.
Oh and Saturday is Murph. Whatchayoutalkinbout, Willis?
Until the day...
FYI: WE WILL BE CLOSED FOR CLASSES ON SUNDAY, SEPTEMBER 6TH AND MONDAY, SEPTEMBER 7TH IN OBSERVATION OF THE LABOR DAY HOLIDAY. CLASSES RETURN TO REGULARLY SCHEDULED TIMES ON TUESDAY, SEPTEMBER 8TH.
BUY-INTwo rounds of:
5 Burpees
10 Wall Balls
15 Tuck Jumps
20 Dislocates
Row 250 meters
STRENGTH
3 x Max Reps of Push-ups
Quick note on maximum repetitions: If your 3 sets look something like, 20, 15, 10, more than likely, you didn't go for maximum repetitions each round. You gamed it. It doesn't say, 3 x Half-assed Efforts of Push-ups. Max rounds will probably look something more like, 36, 21, 10, or something similar. I think you get the drift. If you take offense, then you're probably gaming more than just your workouts.
WOD
7 Rounds for time:
7 Deadlifts 315/205
1 Full Gasser*
15 Pull-ups
Rest 45 seconds between rounds.**
Post times to Whiteboard.
* A Full Gasser is equal to 193 meters.
** Clock stops during rests; add time of rounds together for total time.
CASH-OUT
Hydrate.
Partner Stretch [Use this for your social time].
Foam Roll.
Post-workout nutrition.
This pic is courtesy of Eric Purcell's brother who works-out at CrossFit 2260 in Arizona. The group took on the challenge of the JIM BROWN WOD this past Sunday. Thanks, fellas! I'm honored and hope everyone enjoyed themselves during the workout. I'll continue posting more of the pics from their event, too.
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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