November 2009 Archives
STRENGTHDeadlift 10 x 3
WOD
Goal: 75 Burpees
Every minute on the minute, begin with 3 Overhead Squats. After your 3rd OHS, immediately proceed to burpees for the rest of the minute. Upon the start of the next minute, complete 3 OHS before moving back to your burpees. You complete the workout after your 75th burpee.
Savages Only 95/65 ** Strong competency with the overhead squat.
Pack Dogs & Pack [Rx'd} 75/45
Pups 65/35
Rookies Trainer Bar or PVC
Post time on whiteboard.
Olympic Weightlifting Seminar in January
CLE will be hosting an Olympic Weightlifting Seminar with an accomplished and well-known OLY coach, Dan Bell, in January. While many seminars and workshops of this nature cost upwards of a few hundred dollars or more, CLE and Coach Bell will be offering our workshop for only $50! Improve your snatch, clean & jerks, and overall athletic performance with a published author and amazing coach. More details to follow this week, so stay tuned. In the meantime, shoot me an email at: [email protected] and I will start getting a list of athletes for Coach Bell's first CLE workshop. Coach Travis is already working with Coach Bell on his lifts, and I'm getting ready to begin training with him. Way I see it, if freakin' superbeast Travis is getting stronger through Coach Bell's training, we ALL should use this wonderful resource to become better performing human athletes! We're limiting the seminar to 10 athletes, so send me an email ASAP!
More updates and news in tomorrows post! Stay tuned and don't forget CLE...
HARDEN THE F*** UP!
Aaron & Joe S during the CrossFit 101 WOD this past Saturday.
MAKE SURE YOU CHECK OUT THE POST FOR DECEMBER 1! Lots of news, such as seminars, updates, and a new challenge! This is a great time to be a CrossFit CLE athlete; I'm confident you all will be smiling BIG-TIME!
Last day of November... December is here and then -- 2010! This year has practically come and gone. Let's get some on Monday's workout. 3-2-1-GO!
WOD
AMRAP for 20 minutes of:
1 round consists of:
1 Push Press
1 Strict Pull-up
3 Push Presses
3 Strict Pull-ups
5 Push Presses
5 Strict Pull-ups
Post total number of rounds on whiteboard.
* Push Press = approx. 60% of 1RM
** Strict Pull-ups = Dead Hang Pull-ups (No kipping)
REMINDER: THERE ARE NO CLASSES ON SATURDAY, NOVEMBER 28th. Coaches will be attending the CrossFit 101 Seminar with CrossFit founder, Greg Glassman, at CrossFit Legacy in Barberton.
Make sure you join Coach Travis on Sunday, November 29th at 10AM & 11AM. The workout is a "Trainer's Choice," so be prepared for a major ass-kickin' from Coach T!
REMINDER: THERE ARE NO MORNING CLASSES ON FRIDAY.
Saturday, Lumberjack CrossFit at Fort Hood (TX) will honor 4 soldiers killed and 11 wounded in the Nov. 5th shootings who were lost from their affiliate! Since we will be closed tomorrow, we will show our support for them by doing their workout: The Lumberjack 20.
Saturday, Lumberjack CrossFit at Fort Hood (TX) will honor 4 soldiers killed and 11 wounded in the Nov. 5th shootings who were lost from their affiliate! Since we will be closed tomorrow, we will show our support for them by doing their workout: The Lumberjack 20.
Learn more HERE.
Give more thanks.
God bless.
WOD
"Lumberjack 20"
For time.
20 Deadlifts 275/185
Run 400m
20 KB Swings 70/55
Run 400m
20 Overhead Squats 115/85
Run 400m
20 Burpees
Run 400m
20 Box Jumps 24/18
Run 400m
20 DB Squat Cleans 45/25
Run 400m
Post time on whiteboard.
Feel blessed and give thanks to those who fight for our rights to live free.
Feel blessed and give thanks to those who fight for our rights to live free.
HAPPY THANKSGIVING, EVERYONE!
I truly hope everyone is surrounded by family and friends and enjoys a blessed and happy day of thanks! Forget your Paleo and Zone and eat, eat, eat today! (One day won't hurt ya, folks.)
Friday morning classes have been canceled.
Friday morning classes have been canceled.
Here it is: CLE's Pre-Thanksgiving Workout!
Lt. Michael Murphy. Murph. Killed in Afghanistan on June 28, 2005 at the age of 29. This workout was one of his favorites which he named "Body Armor," since he would wear full-body armor while performing it. FULL BODY ARMOR. Serious shit, folks. Interesting fact: he was the first Navy SEAL since Vietnam to be awarded the nation's highest combat honor, The Medal of Honor.
Give thanks.
God bless.
"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* Partition the pull-ups, push-ups, and squats, as needed. If you have a twenty pound vest or body armor, wear it.
Post time on the whiteboard.
And make sure EVERYONE joins us on Friday, November 27th for a special workout in remembrance of the Nov. 5th shootings at Fort Hood. Grab your family and friends and come work-off the turkey, potatoes and pie -- lots of pie, I'm sure...
This week's schedule looks like this:
MONDAY - TUESDAY - WEDNESDAY:
6AM, 7AM and 530PM, 630PM
THURSDAY:
Closed
FRIDAY:
6AM, 7AM and 530PM, 630PM
SATURDAY:
Closed
SUNDAY:
10AM, 11AM
We hope everyone enjoys their holiday!
WOD
21-15-9 for time:
Deadlift 225/175
Burp-pulls (Burpee Pull-ups)
Post time on whiteboard.
WOD
"2009 Games Final WOD"
For time:
15 Squat Cleans 155/100
30 Toes To Bar
30 Box Jumps 24/18
15/10 Muscle-ups
30 DB/KB Push Press/Jerk 40/25
30 Double-unders
15 Thrusters 135/95
30 Pull-ups
30 Burpees
300-feet of Overhead Plate Lunges 45/25
Post time on whiteboard.
Skill Work
Muscle-up Progressions
* Can't do muscle-ups than work on your pull-ups with your coach.
WOD
3 rounds, each for time, with a 3-min. rest between rounds:
1000m Row
Post times on whiteboard.
This Saturday, November 21, the gym will open at 930AM for WODs with your coaches. Make sure you show up ready to work hard and fast.
ENDURANCE
ENDURANCE
Sprints for time.
400m-800m-800m-400m
* Rest approximately 3 minutes between runs.
WOD
5 rounds for time:
30 GHD Sit-ups
25 Back Extensions
Post times of runs and WOD to whiteboard.
Jason Khalipa, 2009 CrossFit Games
WOD
5 rounds for time of:
5 rounds for time of:
7 DB/KB Thrusters 50/35
14 DB/KB Swings 50/35
Post times on whiteboard.
STRENGTHPress 5-5-5 (add 5-lbs. each set)
WOD
150 Push-ups for time.
* Every time you stop and rest with your chest on the ground or on your knees, this constitutes a penalty. The penalty is 7 burpees (to be completed immediately during your workout).
** You can rest in a pike position (top of push-up), but anything other than pike constitutes a burpee penalty.
Post time and number of burpees on whiteboard.
Happy Birthday, Michelle!WOD
For time:
Run 800m
50 Wall Balls 20/12 (10-ft target)
31 KB Swings 55/35
Row 750m
50 Box Jumps 24/18
31 Overhead Walking Lunge Steps 45/25
620 Singles
50 Deadlifts 155/105
31 Burpees
Post time to whiteboard and thank the birthday girl for this one.
Most of us come in to the gym because we want to be better performing human atheletes. We don't want to be just OK, or average, or normal. We want to EXCEL! As a gym and as trainers we have similar goals. We don't want to be just OK -- we want to meet and exceed your expecations in every way, we want to grow, and we want to have the best name in Cleveland! Members, please let us know how we are doing by taking this quick, 5 question survey. If you are not a member, please skip the survey but leave feel free to comment here on our website.
WODFor time.
21-15-9 of:
Full Squat Snatches 95/65
Chest To Bar Pull-ups
Post time on whiteboard.
"The art of war is simple enough. Find out where your enemy is. Get at him as soon as you can. Strike him as hard as you can, and keep moving on." - Ulysses S. Grant
WOD
"The 300 Workout"
For time:
25 Pull-ups
50 Deadlifts 135/95
50 Push-ups
50 Box Jumps 24/18
50 Floor Wipers 135/95
50 KB Clean & Press 35/20
25 Pull-ups
Post time on whiteboard.
Today is a "make-up day" for Wednesday's CLE Total. We want everyone to get there 1RMs, so we have a good foundation for the next few months of programming. Also, we're (finally) going back to using the Leader Boards (located on the back wall) and the CLE Total will be the first WOD to be updated.
If you didn't make it into the gym on Wednesday, make sure to come in today with Coach Adam and get your lifts completed.
WOD
"The CLE Total"
1RM for the:
Back Squat
Power Clean
Push Press
Deadlift
Post your weights for all three lifts AND the total combined score on the whiteboard.
Oh... By the way, tomorrow's WOD will incorporate a revolutionary new lifting tool. You excited? (Here's a peek.)
And ladies, it's not just for the guys...
Aren't we supposed to do something frightening on Friday the 13th? I bet a bunch of folks will wish they practiced their muscle-ups more often, after they crank out 150 pull-ups and 150 dips! That's pretty frightening to me...
HERO WOD
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to whiteboard.
* Sub: 3 Pull-ups + 3 Dips = 1 Muscle-up
With our workout programming this week, we ended-up unable to do a HERO WOD on Veteran's Day, and actually, folks, I try to avoid "topics" like this 'cause I get really emotional pretty easily. Unfortunately, Veteran's Day is my reminder of a couple close, very important people who are no longer in my life. Since many of you wanted to do a HERO WOD, I switched today's workout for you, the CLE athlete.
I'll probably ramble here, but maybe a couple of you will feel me...
Today's HERO WOD is less remembrance and more a reminder. Too many of my -- and your -- family members and friends have fought (and are fighting), were injured, and died in wars serving our country and protecting the rights we practically forget on a daily basis.
HERO WODs are another reason I totally dig CrossFit; these workouts mean something more than wearing a Harden The F*** Up t-shirt and announcing your supposed elite fitness level. Whether it's Nate, Randy, J.T., or, today's Jason, we're able to scream whatever words, listen to whatever music, and do just about whatever the f*** we want to do 'cause these everyday, real-life superheroes lost their lives fighting for the FREE earth we stain with our sweat angels. Take this shit seriously, folks.
I added Jason Lewis's picture to today's blog, so we can be reminded he is not just a name scribbled on the whiteboard. He is your son, brother, husband, and father; he is the guy walking next to you at the grocery store or into the movie theater. Veteran's Day isn't something only to be celebrated once a year with some workout or a paid day off work. Everyday look to the sky or bow your head and give thanks for those men and women who brave the true unknown and risk life and limb for you and me.
Get into the gym today. Bust your f***ing ass. Leave nothing left in the gas tank. And be reminded: NOTHING IN LIFE IS FREE.
God bless.
(Folks, don't blame me. This is her favorite WOD and she wanted it for "her day.")
WOD
"The Filthy Fifty"
For time:
50 Box Jumps 24/18
50 Jumping Pull-ups
50 KB swings 35/20
50 Walking Lunge Steps
50 Knee To Elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Balls 20/12
50 Burpees
50 Double-unders
Post time to comments.
WOD
"The CLE Total"
1 Rep Max for each lift:
Back Squat
Power Clean
Push Press
Deadlift
Add 1RM from each lift for your CLE Total score and post to whiteboard.
* To be completed like the CrossFit Total. Lifts performed in order starting with the Back Squat. Maximum of three trys for each lift and needs to be completed within your scheduled class (1 hour).
** Back squat must break parallel at bottom with hips fully-extended at top. Weight must start from floor and rest securely on rack (chest) of Power Clean; standing tall, hips open. No jerk is allowed on Push Press; dip and drive only. Deadlift starts from ground and is not finished until athlete stands tall, hips open with shoulder even with or behind barbell.
ENDURANCE
4 x 400 meters
* Rest 90 seconds between runs.
WOD
With a continuously running clock, do 1 pull-up every minute on the minute until you can no longer finish the set amount of pull-ups in the minute.
If you think Fight Gone Bad is tough... "Wait until you get a load of me!" (Jack Nicholson's Joker)
WOD
For Time:
500m Row/500m Run
5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex
400m row/400m run
4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
300m row/300m run
3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
200m row/200m run
2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
100m row/100m run
1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
Post time on whiteboard.
Savages/Big Dogs - 95/65
Pack - 85/55
Pups - 75/45
GOOD LUCK! MWUAHAHAHAHAHAH!
WOD
AMRAP in 5 minutes of:
20 Wall Balls
20 Push-ups
250 meter Row
Repeat for 3 cycles with a 90-second rest between cycles.
Post total rounds completed.
WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. 8 intervals of: pull-ups, push-ups, sit-ups, and squats. There is no rest between exercises.
Post TOTAL reps from each exercise for a TOTAL rep count after all 32 intervals are completed.
WOD
Four rounds of 1-minute max reps:
Box Jumps
Jumping Pull-ups
Wall Balls
Push Press
Rest for 1-minute
Post total reps for each exercise to whiteboard.
SCHEDULE CHANGE (SORTA): This Saturday, November 7th, we will open the CLE doors at 9:30AM to ALL ATHLETES, current and non-members, for a workout with your coaches. BE ON TIME! We will start a group warm-up within 10 minutes of doors opening and the WOD starts immediately thereafter. Gym will close at 11AM.
Do you consider yourself a CrossFitter? If so, what does that mean to you? And if not, why?
Post your answers in our comments section and see you in the gym.
STRENGTH OR SKILL WORK
Strength - Thrusters 5-5-5 (This is a "strength skill option;" use LIGHT WEIGHT and work the proper techniques of the thruster. For example, keeping the bar rested on your rack, elbows in front of the bar, heels firmly planted onto the ground and not popping up to the balls of your feet or toes as you lock-out overhead, chest nice and tall, lumbar curve maintained at the bottom, and so on...)
OR...
Skill - Handstand Push-ups (Spend time getting used to "being upside down" and lowering yourself. Hold your body-weight firmly with locked-out and slightly lowered arms. Take at least 10 minutes to work this skill.)
21-15-9 for time of:
Back Squats
SDHP
* Savages 115/80
Big Dogs/Pack Dogs 95/65 [Rx'd]
Pack 80/45
Post time to whiteboard.
Happy Birthday to Lisa A!
She didn't know what workout to do, so her only request was, "Something to make us all wanna puke." Lisa, I don't know if you will want to puke after this one, but I'm sure you'll be quite a bit wasted.
WOD
Courtesy of OPT The Legend (Optimum Performance Training)
A. Perform 22 Burpees in 60 sec.
(Must jump AT LEAST 6" in air to be counted for rep.)If you complete, you have 3 minutes rest before B; if you do not complete, you have 1 min rest before B.
B. Perform 40 Box Jumps in 60 sec.
(All males jump to 24". Ladies jump to 18")
If you complete, you have 3 minutes rest before C; if you do not complete, you have 1 min of rest before C.
C. Perform 45 Squats in 60 sec.
(Everyone - hip crease below knee.)
if you complete, you have 3 minutes rest before D; if you do not complete this, have 1 min of rest before D.
D. Perform 150 Single-unders in 60 sec.
If you complete, you have 3 minutes rest before E; if you do not complete, you have 1 min of rest before E.
E. Perform 40 Jumping Pull-ups in 60 sec.
If you complete, you have 3 minutes rest before F; if you do not complete, you have 1 minute of rest before F.
F. Perform an average of 14 Sit-ups (anchored) on a Tabata protocol for 8 sets.
If you complete, you have 3 minutes rest before G; if you do not complete, you have 1 minute of rest before G.
G. Perform 50 Knee To Elbows in 3 minutes
(Unbroken. Hands remain on bar. Feet cannot touch ground.)
If you can complete, you have passed, congrats; if you cannot, you have to perform 150 KTE for time to finish including reps you have already completed within the 4 minutes; ensure you time the entire 150.
Here's the deal:
If you completed 5 out of 7 challenges, you passed this "special Birthday WOD" and you're done for the day. Stretch. Hydrate. Attack some post-workout nutrition and get some much-needed rest.
If you DID NOT complete 5 of 7 challenges, your penalty is a 1-mile timed run (Men under 10-min/Ladies under 13-min).
WOD
Three rounds for time of:
1-min of Deadlifts 225/175
1-min of Calorie Row
1-min of Rest
Post total repetitions and calories on whiteboard.
* With a continuously running clock, attempt max number of deadlifts and immediately proceed to rowing. 1-minute of rest follows, then cycle is repeated two more times for a total of 3 rounds.
CrossFit CLE opens its doors to all visitors. Last week, Tall Karl stopped by for a few workouts. Make sure you check out his blog featuring some CLE props 1 and 2 and VIDEO from main page.
CrossFit CLE opens its doors to all visitors. Last week, Tall Karl stopped by for a few workouts. Make sure you check out his blog featuring some CLE props 1 and 2 and VIDEO from main page.
The fall is officially here. Leaves lay dead on the ground. The chill haunts the air. And sn -- OOPS! -- is right around the corner. With the new faces joining our CrossFit ranks this past month, we decided to have an official "Bring A Friend To CrossFit" Week here at CLE.
From Monday, November 2 until Saturday, November 7, any member can bring their friends to CLE for a week of training on us! Your friends and family can enjoy all the sweat and blood, all the grunts and groans, and all the FUN of CrossFit CLE group workouts, and on Saturday Travis will have a nice, fun - mwuahahahah -- workout for everyone who came this week!
Let's see some more new friends in the gym. Get some!
STRENGTH
From Monday, November 2 until Saturday, November 7, any member can bring their friends to CLE for a week of training on us! Your friends and family can enjoy all the sweat and blood, all the grunts and groans, and all the FUN of CrossFit CLE group workouts, and on Saturday Travis will have a nice, fun - mwuahahahah -- workout for everyone who came this week!
Let's see some more new friends in the gym. Get some!
STRENGTHOverhead Squat 5-5-5
Rest 5-10 minutes.
WOD
AMRAP in 10 minutes of:
7 Chest To Bar Pull-ups
5 Burpees
3 Handstand Push-ups
Post total rounds on whiteboard.
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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