February 2010 Archives

This week Crossfit CLE's programming will be focused on the Crossfit Classics (also known as Benchmark Workouts). With the challenge we began in December coming to an end on March 7, we will be re-visiting a few of the workouts included in the challenge and mixing in some of your favorites throughout the week. That being said, the week just wouldn't start off right if we didn't start it with ....

"Fran"
For time:
21-15-9 reps of:
Thrusters (95 / 65)
Pull-ups

Post-recovery:
Skill work on a weakness of your choice

Strength
Overhead Squat 3-3-3-3-3

WOD
7 rounds for time:
10 Med ball cleans (20 / 12)
10 Burpees

Reminder: There will only be one class at 9 am due to the Olympic Lifting Seminar with Coach Dan Bell from 10:00 - 2:00. There are still a few spots remaining for last minute registration. This seminar is open to members ($50) and non-members ($75).

WOD
San Diego / Arizona Sectional WOD
3 rounds for time:
15 Deadlifts (225 / 185)
21 Kettlebell Swings (70 / 55)
Run 400 meters

Happy birthday to Joe! Everyone wish him a happy birthday and join him in doing this very special WOD!

10 Clean and Jerks (155 / 105)
20 Burpees (1 ft. bar touch overhead)
8 Clean and Jerks (155 / 105)
20 Toes to bar
6 Clean and Jerks (155 / 105)
20 Box Jumps (24 / 18)
4 Clean and Jerks (155 / 105)
20 Chest to bar pull-ups
2 Clean and Jerks (155 / 105)
20 Wall balls

As always, CLEAN equals FULL CLEAN equals SQUAT CLEAN.

Strength
Shoulder Press 2-2-2-2-2

WOD
3 rounds for time:
30 GHD sit-ups
15 Handstand Push-ups
30 Double-unders

After many, many requests, the new CLE shirts are finally available. See Regina at the gym to get one. Men or women fittings, grey or black, quality American Apparel materials, $20 each.

Reminder: There is another Olympic Lifting Seminar this Saturday with Coach Dan Bell. This class is open to both members and the public, but participation is capped at 10 people. Register. Yes, you are allowed (encouraged) to attend multiple times to become better at the clean & jerk, and snatch.

WOD
Midwestern Sectional WOD #1
"Air Force" WOD

For time:
20 Thrusters (95 / 65)
20 Sumo-Deadlift High-Pulls (95 / 65)
20 Push Jerks (95 / 65)
20 Overhead Squats (95 / 65)
20 Front Squats (95 / 65)

At the beginning of every minute, you must complete 4 burpees (Yes, as in Kalsu-style). If you are in the middle of a rep at the end of a minute, you may complete your rep and then perform the 4 burpees. If you finish with all 20 reps of one exercise in less than the minute allotted with time remaining, you may begin the next exercise in the series.

Important note: dress accordingly since part of the workout will be outdoors. There will be NO rowing or any other substitution for this WOD unless you are injured! Come prepared to RUN!

WOD
3 rounds for time:
Run 800 meters
30 Pull-ups
30 Wall balls (20 / 12)

Skill
Pistols

WOD
Row 250 meters
21-15-9 reps of:
Thrusters (115 / 85)
Kettlebell swings (55 / 35)
Row 250 meters

Strength
Back squat 2-2-2-2-2

WOD
AMRAP in 20 minutes:
6 Dumbbell or kettlebell cleans (55 / 35)
12 Burpees

WOD
5 rounds for time:
10 Deadlifts (225 / 185)
30 Squats
10 Ring dips

Post-recovery:
Max meters on the rower for 7 minutes. All-out effort.

Strength
Split Jerk 3-3-2-2-1-1-1

WOD
5 rounds for time:
6 HSPU
50ft. Bear crawl
30 Double-unders

WOD
For time:
21-18-15-12-9-6-3 reps of:
Front squat (185 / 115)
GHD sit-ups (or x2  abmat sit-ups)

Happy birthday to Keith, who celebrated his birthday on Saturday, Feb. 13th. Join him in his special birthday WOD and start your week off right! Also, congratulations to Michael and his wife on the birth of their baby girl last Friday, Feb. 12th. Welcome to the world from Crossfit CLE!

SKILL
Pick a weakness and practice it for 10 minutes

WOD
3 rounds for time:
10 Kettlebell swings (55 / 35)
20 Pull-ups
30 Burpees

Strength
Push Press 2-2-2-2-2

WOD
3 rounds for time:
30 Box jumps
15 GHD sit-ups (x3 abmat sit-ups)
30 Double-unders (x3 singles)

*If you are not experienced in doing GHD sit-ups using FULL RANGE OF MOTION, do abmat sit-ups instead. Start incorporating FULL, PROPER GHDs into your warm-up or cool-down to get better and stronger at them.

Reminder: We will be holding our free kipping pull-up workshop today at 9:30 am before class starts at 10:00.
WOD
"Tabata you've gotta be kidding me!"

That’s 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following:
- Wall Ball
- Pull-Ups
- Squats
- Sumo Deadlift High Pull

Score by total number of reps.

Happy birthday to Tim! Let's all wish him a happy birthday and join him in celebrating by this special WOD.

WOD: Kalsu
On the minute
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
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.

Score by the total number of minutes it took to reach 100 thrusters.

Strength
Deadlift 3-3-3-3-3

WOD
5 Rounds for time:
7 pull-ups
7 ring dips
7 power snatches
7 broad jumps

For iPhone users: Michael wrote an iPhone web app to check the WOD

Strength
Overhead Squat 1-1-1-1-1-1-1

WOD
6 rounds:
Row 1 minute
Rest 1 minute

*These are all-out efforts per round. Score is total meters rowed at the end of 6 rounds.

WOD
50 Overhead walking lunges(45/25)
10 Push-ups
40 Overhead walking lunges
20 Push-ups
30 Overhead walking lunges
30 Push-ups
20 Overhead walking lunges
40 Push-ups
10 Overhead walking lunges
50 Push-ups

Reminder: new evening hours begin this week
5:00-6:00pm class
6:00-7:00pm class
7:00-8:00pm class
This Saturday, Feb. 13, we will be holding a FREE kipping pull-up workshop at 930 am before class starts at 10. If you want to get better at kipping or need serious help with kipping, your attendance is strongly recommended! If you can NOT kip at all, your attendance is pretty much mandatory! Please e-mail [email protected] if you'd like to attend.

WOD
AMRAP in 4 minutes of:
50 ft. Bear crawl
10 Push Press (95 / 65)
50 ft. Bear crawl
5 Cleans (95 / 65)

Repeat for 4 rounds. Rest is 1 minute between rounds.

After recovery:
3 rounds of max double-unders (or singles) in 3 minutes.  Rest is 1 minute between rounds.
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Only 28 days until the CrossFit Games US Central East Sectional

WOD
AMRAP for two rounds, each rep counts for one point
5 minutes lunges
5 minutes one armed over-unders (explained at gym)
5 minutes bodyweight squats

Tackle the Tower - 37 flights for time
Yesterday's CrossFit CLE Results:
4:51 Conor
5:39 Darren
5:43 Lloyd
6:04 Aaron
9:36 Larry

Reminder: This Saturday we will be holding only one class at 9:00am. Coach Dan Bell's and Mark Canella's Olympic Lifting seminar (sold out) will be running from 10-2. IF YOU ARE ATTENDING THE SEMINAR, we strongly advise you skip the WOD. It's gonna be a tough one!Strength
Front Squat 3-3-2-2-1-1

WOD
10 Box jumps (24 / 18)
10 Thrusters (135 / 95)
9 Box jumps (24 / 18)
9 Thrusters (135 / 95)
8 Box jumps (24 / 18)
8 Thrusters (135 / 95)
.... Continue all the way down to 1.

We are three weeks away from "The Hammer", Cleveland's annual 2000m Concept2 race, scheduled for Sunday, Feb 21. To register visit hammer.crossfitcle.com and enter "CrossFit CLE" for club name.

WOD
10 minutes of Handstand Push-ups
5 minutes of Squats
2 minutes of Pull-ups
1 minute of Push-ups

After recovery,

Max Reps -  Kettlebell Swings

Perform Kettlebell swings until you have to drop the kettlebell. 3 rounds. Rest 1 minute between rounds.

WOD
45 Double-unders
45 Cleans (135 / 95)
45 Ring dips
45 Double-unders

After recovery,

Tabata Sit-ups

This Saturday's Olympic Lifting Seminar with USA Weightlifting Coach Dan Bell is now open to the public, but as of 6:30pm today there is only one spot remaining. Members, some of you need some serious work on your snatch or clean. You know who you are. Register. If you are interested but don't make it in time, please register for the wait list. If someone someone cancels last minute you will get their spot.


Strength
Push Jerk 3-3-3-3-3

WOD
150 Burpees for time

Some evening classes are filling to capacity, so we are adding an hour to the evening schedule. New evening hours will begin on Monday, Feb 8:
5:00-6:00pm class
6:00-7:00pm class
7:00-8:00pm class

If you can come to the morning 6am or 7am class, we usually have more room there. We have also met with our landlord and will be expanding our square footage in the next two months. If classes fill beyond capacity on a regular basis we will be moving to a per-class registration system so that you can reserve your spot in advance to guarantee there will be the equipment, space, and access to trainers that you expect.

WOD
15 Deadlifts (225 / 185)
50 Pull-ups
12 Deadlifts (225 / 185)
40 Pull-ups
9 Deadlifts (225 / 185)
30 Pull-ups
6 Deadlifts (225 / 185)
20 Pull-ups
3 Deadlifts (225 / 185)
10 Pull-ups