October 2009 Archives
Homework? We don't need no stinkin' homework!
| Well, this shouldn't be too difficult...
1. What are your fitness goals? Are you trying to get stronger, gain or lose weight, be better in a particular sport or hobby, or do you just want to look better naked? Or do you not have any goals and just want to be more fit? Talk with your trainer about your goals. Take some one-on-one time to discuss where you want to be over the next 60 days... Let's start November with a definite purpose!
2. Do you know what this means: IWCABTAMD?
Strength
3 Rounds of Max Reps of FULL Push-ups*
* Chest to deck each repetition with complete arm lock-out at the top.
3 Rounds of Max Reps of FULL Push-ups*
* Chest to deck each repetition with complete arm lock-out at the top.
Rest 5 minutes.
WOD
For time:
Run 800 meters
20 Dumbbell Burpees
Run 800 meters
15 Dumbbell Burpees
Run 800 meters
10 Dumbbell Burpees
Run 800 meters
5 Dumbbell Burpees
Post time and weight.
Here is a diagram of the Dumbbell Burpee.
Free daily workouts at FaceBook.com/CrossFitCLE
WE WILL BE CLOSED FOR ALL WORKOUTS ON SATURDAY, OCTOBER 31. WE WILL REOPEN AGAIN ON SUNDAY, NOVEMBER 1.
Make sure you set your clocks BACK an hour tonight. And be sure to --
HAVE A HAPPY AND SAFE ALL HALLOWS EVE!
| Make sure you set your clocks BACK an hour tonight. And be sure to --
HAVE A HAPPY AND SAFE ALL HALLOWS EVE!
Free daily workouts at FaceBook.com/CrossFitCLE
HAPPY HALLOWEEN -- almost!
| After researching some scary shit for All Hallows Eve, I decided to make today's workouts equally as frightening as the day of death and rebirth. And since I won't be here on Saturday, this will be my gift to you --
Freaky Friday!
Big Dogs - Both WODs.
Pack Dogs - Your choice of one WOD @ Rx'd or Both WODs (with whatever weight needed to finish).
Pack - Your choice of one (with whatever weight needed to finish).
Pups - Be scared... Be very scared.
And yes -- this is a lot of work. Today is one of those end-of-the-month-let's-all-kick-some-ass-and-Harden-The-F*&$-Up sort of days. It's supposed to hurt. It's gonna suck. But guess what? You're gonna feel a huge sense of relief, excitement and achievement, after you've completed one or both of these challenging workouts. Get some!
Buy-In
10 minutes of Work*
* With a 10-minute running clock, use the tools and knowledge your trainers have given you to warm-up. This might consist of running, squats, GHDs, wall balls, etc. The idea here is to WORK for 10 straight minutes. Don't bullshit and talk, acting like you're doing something. Coach Rip once said, "If you don't have time to warm-up, you don't have time to workout." Real talk, yeah...
(If you're doing both WODs, complete 1 before 2.)
WOD #1
"ZOMBIE HELEN"
Three rounds of:
Run 400 meters
21 Deadlifts (Body-weight)
12 Dead-hang Pull-ups
Post time and weight.
Rest 5-10 minutes.
WOD #2
Five rounds of:
5 Overhead Presses* 185/130
10 Burpees
* Get weight from shoulders to overhead any way you can: press, push press, jerk, split jerk, from front or behind the neck. Just make sure you lock-out completely overhead.
Post time and weight.
Cash-out
Survive possible zombie attacks by reaching high-ground; use swords and knives for defense instead of guns. Read why HERE.
And...
Don't fall asleep. Don't ever fall asleep...
Yeah, I know I'm ugly... I said to a bartender, "Make me a zombie." He said, "God beat me to it." - Rodney Dangerfield
Free daily workouts at FaceBook.com/CrossFitCLE
Buy-in
Run around the block
Arm/Shoulder ROM
10 Dislocates
10 Burpees
Waist/Hip/Leg ROM
10 OHS
10 Iron Cross/side
10 Scorpions/side
Knee/Ankle ROM
Burgener Warm-up
Skill Improvement
The Power Snatch (watch video here)
WOD
Complete 4 rounds for time:
8 Power Snatches 135/85
Row 250 meters
Post times to comments.
| Run around the block
Arm/Shoulder ROM
10 Dislocates
10 Burpees
Waist/Hip/Leg ROM
10 OHS
10 Iron Cross/side
10 Scorpions/side
Knee/Ankle ROM
Burgener Warm-up
Skill Improvement
The Power Snatch (watch video here)
WOD
Complete 4 rounds for time:
8 Power Snatches 135/85
Row 250 meters
Post times to comments.
Here is a diagram of the Power Snatch.
Free daily workouts at FaceBook.com/CrossFitCLE
For time:
400 meter run
30 Pull-ups
20 Pistols (one-legged squats)
30 Burpees
20 Pushups
30 Double Unders
20 Wall Balls, 20 pound ball
30 Situps
20 Pull-ups
30 Kettle Bell Swings, 1.5 pood
400 meter run
30 Pull-ups
20 Pistols (one-legged squats)
30 Burpees
20 Pushups
30 Double Unders
20 Wall Balls, 20 pound ball
30 Situps
20 Pull-ups
30 Kettle Bell Swings, 1.5 pood
400 meter run
Post time.
(These pics feature two new CLE members and recent NINE graduates, Ryan and Chris D, respectively. If you haven't already met 'em, make sure to welcome them to our fitter, stronger, faster family.)
Free daily workouts at FaceBook.com/CrossFitCLE
Letter from our super soldier, Rebecca:
Buy-In
| Buy-InRow 500 meters
Arm/Shoulder ROM
Waist Twists
Hips/Legs ROM
10 OHS
10 Iron Cross/side
10 Scorpion/side
Ankle/Knee ROM
Row 250 FAST
Skill Work/Strength
Pull-ups
1 round of max chin-ups
1 round of max dead-hangs
1 round of max kipping pull-ups
* Going for max repetitions on each round. Take the appropriate rest between each set -- no more than 3-5 minutes though. Use a suppinated grip on your chin-ups; meaning your palms will be facing you from under the bar. If you're on the band, use the "lightest" one possible which allows you to complete, at least, 10+ reps. Also, stick with the same band for each round.
WOD
"2-minute Defense"
5 rounds of:
1 Power Clean
3 Hang Squat Cleans
2 Jerks
100-foot Run
After the five rounds, rest 3-5 minutes. Repeat once more.
** Savages/Big Dogs 135/95
Pack Dogs 115/80
Pack 95/65
Pups 65/35
*** 100 feet is approximately 31 meters.
Post total time on whiteboard.
Cool-Down
Stretch & Hydrate
Are you suffering from shoulder pain or an injury? Ever feel that "pinch" during or after going overhead? This is a nice PDF by Omaha Ricky about PREVENTING OR DECREASING SHOULDER IMPINGEMENT. Ricky Fausto is an accomplished CrossFit Games athlete, trainer, and owner of CrossFit Omaha. Download and check out his article.
Free daily workouts at FaceBook.com/CrossFitCLE
Another case of the Mondays? Let's begin the last week of October with an adrenaline rush!Buy-In
Row 500 meters
then...
25-15-5 of:
Squat Jumps
Push-ups
WOD
15 Back Squats (bodyweight)
30 Box jumps
Run 400 meters
10 Back Squats
20 Box jumps
Run 200 meters
5 Back Squats
10 Box jumps
Run 100 meters
Post time.
Cash-Out
Stretch & Hydrate
Free daily workouts at FaceBook.com/CrossFitCLE
Always Do Full Squats...
| "Partial squats are never good. They neglect the hips and hamstrings. When an athlete stops above parallel, their knee joints are forced to halt the downward momentum. But once the athlete goes below parallel that stress is transferred to the more powerful groups in the hips, hamstrings, and adductors. Full squats keep all these muscle groups proportionately strong." - Bill Starr (John Hopkins University)
I heart squats! Back and front squats are amazing and my personal strength numbers are pretty good in their performance. The air squat kicks my ass; even more amazing since only bodyweight is used. And the overhead squat is my arch-nemesis... Damn you, overhead squat! I will conquer thee...
What is your favorite lift or movement? Most of us love the day we walk into the gym and "our" lift is staring at us... Yes! I'm killin' it today. It's time to set yet another personal record. BUT how do you feel when you see your weakest lift or workout laughing and taunting you from high above the whiteboard? I have heard some people call this "chasing your goat;" attempting to tackle your weaknesses.
What is your greatest weakness, your goat? And how do you attempt to make it stronger?
Free daily workouts at FaceBook.com/CrossFitCLE
Two rounds of Seven.
Count reps from each seven minute round for a score.
Your final score is your lowest total of the two.
1 min max box jumps 24"
1 min max thrusters 75lb
1 min max sledge slams
1 min max double-under
1 min max sumo deadlift highpull 75lb
1 min max kb swings 55lb
1 min max wall ball
1 min rest
| Count reps from each seven minute round for a score.
Your final score is your lowest total of the two.
1 min max box jumps 24"
1 min max thrusters 75lb
1 min max sledge slams
1 min max double-under
1 min max sumo deadlift highpull 75lb
1 min max kb swings 55lb
1 min max wall ball
1 min rest
Free daily workouts at FaceBook.com/CrossFitCLE
Back by popular demand, the daily workout posts will return on Monday, October 26th. Here's the deal: we want everyone getting their asses into the gym on a more regular basis and schedule. We only received a couple emails from athletes desiring a weekly schedule. Give us 3-days -- preferably more -- each week. Coach Travis and I promise you'll be thankful you did; exceeding your own goals and expectations will be your results.
| CrossFit HQ has a "crazy" idea for October 23rd's postings. They want to storm the world with our beliefs. Here's how we're gonna do it: write 10 things you "believe" to be truths. Each sentence starts with "I Believe..." Can you do it? Post your beliefs in the comments. I'll start with a few...
I Believe in myself. Yeah, I admit I'm a cocky son-of-a-bitch sometimes... Normally, I'm a pretty modest dude; humbled by the simplest moments in life. All the time, I'm 100% me and I dig that shit.
I Believe in the athletes I train. Every single day, someone shows me something new; something of themselves they might not even known was possible. That's freakin' awesome! I feel blessed; I do something I love -- train people to become better performing human athletes. And the athletes I train rock! (Thank you, all.)
I Believe CrossFit is the strongest overall foundation for a damn-near perfect fitness program. I stumbled upon CrossFit while practicing and training for parkour and free-running. I didn't know a simple website would change my life forever (and for the better). There are many different ways to improve personal fitness levels; in my own feelings, CrossFit is the best.
I Believe in pain. I'm a bit of a masochist. I heart the quotes:
- No pain, no gain.
- Pain is weakness leaving the body.
- Get comfortable with the uncomfortable.
I Believe the hottest women in the world lift lots of heavy weights, run fast as they can, scream, yell, curse, and have rough hands, and think elliptical trainers are for pansies. CrossFit chicks rule. 'Nuff said...
I Believe in God. Whatever you believe in is 100% cool with me. I know something great created us all. I believe we are all little gods with powers we can hardly imagine or comprehend. Reaching our fullest of potentials should be high on everyone's list of priorities.
I Believe tomorrow's workout is gonna kick someone's ass. I still get butterflies before a workout; just hearing someone yelling, 3-2-1-GO! And tomorrow always brings a new challenge. I have started to believe you're only as good as your last workout...
Free daily workouts at FaceBook.com/CrossFitCLE
Reminder: There will not be a Nine Foundations Course at 8AM this Saturday. Make sure you come in for the 9AM & 10AM WODs with Coach Aaron and WEAR YOUR HALLOWEEN COSTUME! Coach Aaron will have an especially frightening workout for everyone.
You haven't been able to "cherry-pick" your workouts this week. How does not knowing the workout before arrival at the gym effect your mental preparedness? Physical? Do you like it or would you rather know what is in-store for you the next day? Let us know...
Hopefully, you can tell by some of our recent posts, CrossFit CLE is constantly striving to bring our athletes the best CrossFit experience we possibly can. Always feel free to contact us with questions, comments, and/or concerns regarding training, the gym, or anything else... We're here for you!
See you in the gym. GET SOME!
| You haven't been able to "cherry-pick" your workouts this week. How does not knowing the workout before arrival at the gym effect your mental preparedness? Physical? Do you like it or would you rather know what is in-store for you the next day? Let us know...Hopefully, you can tell by some of our recent posts, CrossFit CLE is constantly striving to bring our athletes the best CrossFit experience we possibly can. Always feel free to contact us with questions, comments, and/or concerns regarding training, the gym, or anything else... We're here for you!
See you in the gym. GET SOME!
Free daily workouts at FaceBook.com/CrossFitCLE
Tomorrow's WOD will be posted at the gym.
Proper nutrition is
the one of the most important aspects of our training regimen.
Remember: you wouldn't piss in the tank of a Ferrari, so don't do it
to your own body. You want better performance from life, so feed your
machine premium fuel.
Coach
Travis is holding another Zone workshop this Sunday at 11:00am. CLE
members pay $40; non-CLE athletes pay $50. Bring a pen, paper and
healthy appetite to learn more about the foods you eat.
| 
Proper nutrition is
the one of the most important aspects of our training regimen.
Remember: you wouldn't piss in the tank of a Ferrari, so don't do it
to your own body. You want better performance from life, so feed your
machine premium fuel.
Coach
Travis is holding another Zone workshop this Sunday at 11:00am. CLE
members pay $40; non-CLE athletes pay $50. Bring a pen, paper and
healthy appetite to learn more about the foods you eat.Free daily workouts at FaceBook.com/CrossFitCLE
Recently, an article from John Sheaffer of Greyskull Barbell Academy caused quite a stir in the viral CrossFit community. His blog, Why I Resigned My Affliation With CrossFit, is his attempt to explain to his followers, the interested CF community, and anyone else why he decided to leave CrossFit.
I had the pleasure to spend an afternoon talking with John (known throughout CF as JP aka Johnny Pain) about his decision, why and how it came about, the praise and backlash he has received, and his plans for the future of his box and strength training, in general.
I hope everyone takes a moment to read this blog, along with all of the interesting and diverse comments, and tell CLE what you think... Why? 'Cause Coach T and I want to know more about you and how you feel about CrossFit, CLE, and the changes we can make to bring you, the athlete, the best possible experience during your training.
Get some!
Hope everyone went hard and heavy during their max effort thrusters on Monday! Thrusters are a great full-body explosive movement, and if you're familiar with our CrossFit methodology, we do 'em lots!
It's late and I'm battling a head-cold (bundle-up, folks!), so Coach T and I will post tomorrow's WOD on the board at the gym.
Read. Leave some comments. Get your ass in the gym. And come back to leave more comments.
In strength.
Free daily workouts at FaceBook.com/CrossFitCLE
Saturday, October 17
Three rounds for time:
30 Squat Cleans 95/65
30 Pull-ups
Run 800 meters
Post time on whiteboard.
GO TROJANS!
Saturday, October 18
21-18-15 for time of:
Kettlebell Swings 70/55
Knees To Elbows
Double-unders [3x Singles]
Post time on whiteboard.
GO BROWNS!
Free daily workouts at FaceBook.com/CrossFitCLE
"The 7000-pound Gorilla"
From Ground To Overhead
Men 7000 lbs.
155 x 46 reps
135 x 52
95 x 74
75 x 94
Women 5000 lbs.
100 x 50 reps
85 x 59
65 x 77
55 x 91
* Choose your lift -- snatch, clean & jerk, magic...
** Choose you weight. If you want to go heavier or lighter, that's all good. It's 7000 or 5000 -- high, hard, and fast. Must stick with weight for entire workout. No dropping or adding weights.
*** Each individual lift starts completely from ground and finishes LOCKED-OUT overhead. No sagging shoulders, elbows, knees, or hips. If you're 6' tall, you better be 6' at top of lift.
**** Don't get hurt! Choose a weight and lift that you're technically-sound with...
This workout is courtesy of the Rocky Mountain Regionals Final. Check out the VIDEO HERE!
Free daily workouts at FaceBook.com/CrossFitCLE
I'll have to find out from Travis about the night crew, but BARBARA left quite a few bodies on the floor this morning. Many of you took a helluva beating, fell down on your face or ass, and kept getting back up and fighting the nasty lil' lady, and I'm proud of you for it!
* If you can't go Rx'd, that's all good. Instead of "wondering" what weight to use during the WOD, calculate approximately 65-75% of your heaviest single lift from today. Get some!
| The next three-day cycle is gonna really be an ass-kicker, literally and figuratively.
Buy-in
10 Burpees
Shoulder & Arm Range Of Motion
10 OHS
Legs & Hips Range Of Motion
10 Iron Crosses per side
10 Scorpion per side
Row 500 meters
Strength - HEAVY DAY
Deadlift 1-1-1-1-1
* Start with a set between 7-10 with really light weight. Move onto a set or two with an moderately increasing weight, before moving into five heavy sets of a 1RM. During your warm-up sets, remember -- you can't expect to lift 315-lbs when your warm-up sets are 95-135-155... Use the Rippetoe Warm-up as a guide in helping you move into your heavy work sets.
WOD
21-15-9 for time:
Deadlift 225/185*
Calorie Row
Post time on whiteboard.
* If you can't go Rx'd, that's all good. Instead of "wondering" what weight to use during the WOD, calculate approximately 65-75% of your heaviest single lift from today. Get some!
Cash-out
Stretch & Foam Roll
Hydrate & Post-WOD Nutrition
A hint about Friday's workout: it's gonna to be an awesome challenge from your toes to the top of your domes!
Also, don't remember if I ever posted these blogs from Potomac CrossFit, but I reread 'em every now and again to get psyched-up: The Face of Discomfort and Getting Comfortable With Being Uncomfortable.
Free daily workouts at FaceBook.com/CrossFitCLE
Are you regular? I'm not talking about your "movements." As Trav and I spoke on Monday, we came to an alarming conclusion -- we barely counted two hands worth of "gym regulars." Regular would constitute, at least, 4 days each week. That's not asking too much, is it? Hell, we'll take 3 days per week.
| Do you need a schedule? Let us help you. Talk with your trainer about setting up "your schedule" here at CLE. Trav & I train for your success; but the most important aspect of the training program is YOU! Everyone should take a couple minutes this week to speak with Trav or I about getting regular. I promise, your training will thank you.
Okay, let's get to work...
She's a nasty one.
"Barbara"
Five rounds for time, each individually timed; 3-minute rest between rounds.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post time on whiteboard. (It's PR time, baby!)
Success isn't something to wait for, it's something to work for.
Free daily workouts at FaceBook.com/CrossFitCLE
Ah, yes, posting tomorrow's next bit of suck whilst watching the latest episode of Californication equals Hardening The Fuck Up the Carl D way! Yep, I missed writing for all you fitness masochists!
| Travis and I met this morning and programmed a week of crazy CrossFit-styled lovin' for our CLE athletes. Time to get drunk off some Kool-Aid. Get some!
Active Warm-up per Trainer
- Burgener Warm-up included
Strength Practice
Snatch - This is a Full Snatch. Individuals will get their rep scheme from their trainer. Some of you will end-up making the most out of some PVC, while others will be pulling some heavy shit, high and hard!
WOD
5 rounds for time:
6 Power Snatches
10 Box Jumps
Post time on whiteboard.
Cash-out
2-minutes of Handstand Holds
3-minutes of Double-unders
Free daily workouts at FaceBook.com/CrossFitCLE
Three rounds for time:
Row 500m
25 box jumps
Run 800m weather permitting
(sub 100 double-unders or 300 singles)
| Row 500m
25 box jumps
Run 800m weather permitting
(sub 100 double-unders or 300 singles)
Coach Travis at the regional CrossFit qualifiers in Columbus. Members Eric, Nora, and Mike offer support in the background.
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
5 rounds for time of:
7 pull-up
7 ring dips
7 power cleans
7 burpees
| 5 rounds for time of:
7 pull-up
7 ring dips
7 power cleans
7 burpees
Coach Carl at the top of a deadlift:
Free daily workouts at FaceBook.com/CrossFitCLE
Thursday and Friday's WOD will be posted at the gym.
| Free daily workouts at FaceBook.com/CrossFitCLE
AM Workout
BUY-IN
Run 800 meters
Two rounds:
10 Push-ups
10 KB Swings
15 Squats
Burgener WU
STRENGTH
Power Clean 4-4-4-4-4WOD
3 rounds for time:
Row 500 meters
10 R-arm KB Power Snatch
10 L-arm KB Power Snatch
12 Burpee Pull-ups
Post times to whiteboard.
CASH-OUT
Hydrate
Stretch & Foam Roll
Post-workout Nutrition
Free daily workouts at FaceBook.com/CrossFitCLE
Let's start the week with a MAJOR adrenaline boost!
AM Workout
BUY-IN
Row 500 meters
CFWU x 1
Run block x 1
Arm & Hip Rotations
STRENGTH
Strict Pull-ups 3 x max reps (1 min. rest)
Ring Dips 3 x max reps (1 min. rest)
* Do a set of pull-ups (no kipping) and rest for approximately 1 minute. Then, do a set of ring dips and rest 1 minute. Complete 3 sets of each for maximum repetitions. Also, if you're scaling with the bands, that's all good. Use a band which allows you to complete between 5-10 strict pull-ups, and stick with the same band for each set.
WOD
"Religion"
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps
Post total time and number of squat reps on whiteboard.
* Body weight is prescribed. However, let's be responsible, folks. Scale the weight according to your own strength. Throw the ego out the door. Find a weight which is manageably heavy, where good technique can be executed during the entire workout. Quality over quantity. Your legs and back will thank you for it, and your strength numbers will increase in the long-term.
CASH-OUT
Partner Stretch
Foam Roll
Post-workout Nutrition
Speaking of nutrition, Jim Marino posted some information for everyone wanting to get involved in a 30-Day Paleo Challenge. Check it out HERE!
In strength.
CD
Free daily workouts at FaceBook.com/CrossFitCLE
CrossFit.com's Thursday WOD for CLE on Saturday... Who's "up" for some rope climbing action?
| For time:
25 Walking Lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knee to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang Squat Cleans, 35-pound dumbbells
25 Back extensions
30 Wall Balls
3 Rope climb ascents
Post time on whiteboard.
Free daily workouts at FaceBook.com/CrossFitCLE
This was programmed for a belated birthday present by Luke... Guess that means, he and Fetsko better have their asses in the gym tomorrow to suffer alongside everyone else.
| "The Chief"
Max rounds in 3-minutes of:
3 Power Cleans 135/95
6 Push-ups
9 Squats
Rest 1-minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Bionic and Heinz from CrossFit Hardcore do The Chief.
Free daily workouts at FaceBook.com/CrossFitCLE
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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