March 2010 Archives
Strength
Bench press 10-10-10
WOD
5 rounds for time:
25 walking lunge with bicep curl (40/20)
25 skull crushers (95/45)
25 partner calf-raises
50 bicycle crunches
*April Fool's! See you at the gym for a surprise WOD!*
| Bench press 10-10-10
WOD
5 rounds for time:
25 walking lunge with bicep curl (40/20)
25 skull crushers (95/45)
25 partner calf-raises
50 bicycle crunches
*April Fool's! See you at the gym for a surprise WOD!*
Free daily workouts at FaceBook.com/CrossFitCLE
Strength
Front Squat 2-2-2-2-2
WOD
Row 250m
Run 200m
25 double unders
25 jumping squats (45/35)
Repeat 4 times with 1 minute rest between rounds
| Front Squat 2-2-2-2-2
WOD
Row 250m
Run 200m
25 double unders
25 jumping squats (45/35)
Repeat 4 times with 1 minute rest between rounds
Free daily workouts at FaceBook.com/CrossFitCLE
Strength
Perform 2 power snatches (85% of 1RM) and 2 strict pull-ups every minute on the minute for 15 minutes.
Post Recovery
Tabata Row
| Perform 2 power snatches (85% of 1RM) and 2 strict pull-ups every minute on the minute for 15 minutes.
Post Recovery
Tabata Row
What to do when you need to make the workout but forgot your gym
clothes? Wear anything available! Lloyd boldly proves that we all have
no excuses.
clothes? Wear anything available! Lloyd boldly proves that we all have
no excuses.
Free daily workouts at FaceBook.com/CrossFitCLE
This Saturday from 9 to 10am we will be hosting a special open workout as we say goodbye to Ryan Speed who is moving to Washington, DC. All are CrossFit'rs invited! This will be the only workout this Saturday, as Coach Dan Bell's Olympic Lifting Seminar will be from 10-2. Register.
WOD
For time:
At the beginning of every round you must perform 100 ft. bear crawl, then proceed to the couplet.
10-9-8-7-6-5-4-3-2-1 reps of:
Box Jumps (30 / 24)
GHD sit-ups (x3 abmat)
| WODFor time:
At the beginning of every round you must perform 100 ft. bear crawl, then proceed to the couplet.
10-9-8-7-6-5-4-3-2-1 reps of:
Box Jumps (30 / 24)
GHD sit-ups (x3 abmat)
Free daily workouts at FaceBook.com/CrossFitCLE
Open Gym - make up a missed WOD
| 
Free daily workouts at FaceBook.com/CrossFitCLE
STRENGTH
3 rounds:
Max reps in 2 minutes of:
Shoulder to any way overhead (135/95)
Rest is 1 minute between rounds.
WOD
5-4-3-2-1 reps of:
Thruster (165/105)
with
1-2-3-4-5 reps of:
Muscle-ups
| 3 rounds:
Max reps in 2 minutes of:
Shoulder to any way overhead (135/95)
Rest is 1 minute between rounds.
WOD
5-4-3-2-1 reps of:
Thruster (165/105)
with
1-2-3-4-5 reps of:
Muscle-ups
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
North European Sectional WOD
For time:
35 Sumo-deadlift high-pulls (95/55)
50 Box jumps (24/18)
35 Push press (95/55)
50 Squats
35 Toes-to-bar
50 Kettlebell swings (55/35)
35 meter Overhead walking lunge (45/25)
50 Burpees
| North European Sectional WOD
For time:
35 Sumo-deadlift high-pulls (95/55)
50 Box jumps (24/18)
35 Push press (95/55)
50 Squats
35 Toes-to-bar
50 Kettlebell swings (55/35)
35 meter Overhead walking lunge (45/25)
50 Burpees
What we do when we can't fit more weight on the bar:
Free daily workouts at FaceBook.com/CrossFitCLE
CrossFit'rs, our gym has been listed on CityVoter. We greatly appreciate if you can take 2 minutes to leave an honest review. We promise, it's much easier than max rep sumo deadlift high pull in those same 2 minutes!
WOD
For time:
Run 800 meters
50 Push-ups
20 Pull-ups
Run 800 meters
35 Push-ups
35 Pull-ups
Run 800 meters
20 Push-ups
50 Pull-ups
| WOD
For time:
Run 800 meters
50 Push-ups
20 Pull-ups
Run 800 meters
35 Push-ups
35 Pull-ups
Run 800 meters
20 Push-ups
50 Pull-ups
Free daily workouts at FaceBook.com/CrossFitCLE
Strength
Snatch 1-1-1-1-1-1-1
*If you are not proficient at the snatch, you will use this time to work on your technique.
WOD
For time:
21-15-9 reps of:
Deadlift (225 / 185)
Overhead Squat (135 / 85)
| Snatch 1-1-1-1-1-1-1
*If you are not proficient at the snatch, you will use this time to work on your technique.
WOD
For time:
21-15-9 reps of:
Deadlift (225 / 185)
Overhead Squat (135 / 85)
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
3 rounds for time:
7 Handstand push-ups
14 Kettlebell thrusters (35 / 20)
21 Burpees
Post Recovery
3 rounds of:
Max reps in 2 minutes:
Sumo-deadlift high-pulls (75 / 45)
Rest 1 minute between rounds.
| 3 rounds for time:
7 Handstand push-ups
14 Kettlebell thrusters (35 / 20)
21 Burpees
Post Recovery
3 rounds of:
Max reps in 2 minutes:
Sumo-deadlift high-pulls (75 / 45)
Rest 1 minute between rounds.
Free daily workouts at FaceBook.com/CrossFitCLE
Strength
Perform 3 Clean & Jerks at 85% of 1RM every minute on the minute for a total of ten minutes.
WOD
AMRAP in 15 minutes of:
Run 200 meters
20 Wall balls
10 Ring dips
| Perform 3 Clean & Jerks at 85% of 1RM every minute on the minute for a total of ten minutes.
WOD
AMRAP in 15 minutes of:
Run 200 meters
20 Wall balls
10 Ring dips
Free daily workouts at FaceBook.com/CrossFitCLE
Open Gym - make up a missed WOD.
Going forward every Sunday will be open time to make up a missed WOD from earlier in the week.
| Going forward every Sunday will be open time to make up a missed WOD from earlier in the week.
Free daily workouts at FaceBook.com/CrossFitCLE
Strength
Back squat 1-1-1-1-1-1-1WOD
5 rounds for time:
Run 400 meters
50 squats
CLE member Lloyd competes at the CrossFit Games Sectionals
Photo by Hyperfit.
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
"Kalsu's girlfriend"150 pull-ups for time.
At the beginning of every minute, you must complete 3 thrusters (135 / 85) before you can proceed to your pull-ups. (Yes, just like Kalsu.) The goal is to reach 150 pull-ups in the least amount of time possible.
CLE Member Eric competes at CrossFit Games sectionals.
Photo by Hyperfit
Free daily workouts at FaceBook.com/CrossFitCLE
Skill
Power snatch technique
WOD
21-15-9 reps of:
Burpee broad jumps
Power snatch (95 / 65)
Our next Olympic Lifting Seminar with Coach Dan Bell will be Saturday,March 27 April 3 from 10:00am to 2:00pm. The cost is $50 for members (auto-discount at checkout) or $75 for non-members. Register
| Power snatch technique
WOD
21-15-9 reps of:
Burpee broad jumps
Power snatch (95 / 65)
Our next Olympic Lifting Seminar with Coach Dan Bell will be Saturday,
Coach Dan Bell reviews Jerk positioning: Click to Play
Free daily workouts at FaceBook.com/CrossFitCLE
Strength
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Endurance WOD
10 rounds:
40 yard sprint
Rest is 30 seconds between rounds
Studies revealed Oklahoma to be the fifth-most obese state in 2008,
so Congressman John Sullivan is using CrossFit to lead the fight for
fitness. He’ll be competing in the upcoming South Central Sectionals in
hopes of inspiring others to become fitter and healthier. Full Article
| Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Endurance WOD
10 rounds:
40 yard sprint
Rest is 30 seconds between rounds
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
For time:
Row 250 meters
4 rounds of:
10 Sumo-deadlift high-pulls (95/65)
10 Hang power cleans (95/65)
10 Back squats (95/65)
Row 250 meters
| For time:
Row 250 meters
4 rounds of:
10 Sumo-deadlift high-pulls (95/65)
10 Hang power cleans (95/65)
10 Back squats (95/65)
Row 250 meters
CLE Member Scott competes in the sandbag sprint at the CrossFit Games Sectional in Columbus. Photo by HyperFit.
Free daily workouts at FaceBook.com/CrossFitCLE
Strength
Deadlift 2-2-2-2-2-2-2-2WOD
AMRAP in 3 minutes of:
5 Box jumps (24/18)
10 Kettlebell swings (55/35)
Repeat four times, 30 seconds of rest between rounds.
CrossFit: The Sport of Fitness
Free daily workouts at FaceBook.com/CrossFitCLE
Skill
Double-unders
WOD
AMRAP in 15 minutes:
20 Double-unders
15 Wall balls
10 Ring dips
5 Pull-ups
| Double-unders
WOD
AMRAP in 15 minutes:
20 Double-unders
15 Wall balls
10 Ring dips
5 Pull-ups
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
5 rounds for time
Row 500 meters
12 Power cleans (135 / 105)
15 Thrusters (95 / 65)
| 5 rounds for time
Row 500 meters
12 Power cleans (135 / 105)
15 Thrusters (95 / 65)
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
75 squats
75 push-ups
75 pull-ups
75 sit-ups
| 25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
75 squats
75 push-ups
75 pull-ups
75 sit-ups
Free daily workouts at FaceBook.com/CrossFitCLE
Strength
Front Squat 1-1-1-1-1-1-1
Endurance WOD
4 rounds, each timed separately
20 yard sprint
40 yard sprint
60 yard sprint
1 minute rest between rounds
| Front Squat 1-1-1-1-1-1-1
Endurance WOD
4 rounds, each timed separately
20 yard sprint
40 yard sprint
60 yard sprint
1 minute rest between rounds
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
5 minutes of rowing for calories
4 minutes of box jumps (24 / 18)
3 minutes of hang squat snatch (75 / 45)
2 minutes of wall balls
1 minute handstand push-ups
Score is total reps.
| 5 minutes of rowing for calories
4 minutes of box jumps (24 / 18)
3 minutes of hang squat snatch (75 / 45)
2 minutes of wall balls
1 minute handstand push-ups
Score is total reps.
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
15-12-9 of
Power Clean and Jerk (155/105)
Chest to bar pull-ups
Box Jumps (24/18)
Then finish with 400m farmers walk (55/35)
| 15-12-9 of
Power Clean and Jerk (155/105)
Chest to bar pull-ups
Box Jumps (24/18)
Then finish with 400m farmers walk (55/35)
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
21 deadlift 225/185
Run 800m
15 deadlift 225/185
Run 800m
9 deadlift 225/185
Run 800m
Congratuations to Travis Page who qualified for CrossFit Games 2010 regionals on March 7, 2010. Mark your calendars!!
Free daily workouts at FaceBook.com/CrossFitCLE
Reminder: we will be closed Monday morning in consideration of all
CrossFit CLE coaches and athletes attending the CrossFit Games
sectional at the Arnold on Sunday. We all have a long but exciting day
ahead of us!
WOD
2 Rounds For Time:
Row 500M
15 Overhead Squat - 95/65lbs
Row 500M
15 Toes-to-Bar
| WOD
2 Rounds For Time:
Row 500M
15 Overhead Squat - 95/65lbs
Row 500M
15 Toes-to-Bar
Free daily workouts at FaceBook.com/CrossFitCLE
Note: we will be closed Monday morning in consideration for all CrossFit CLE coaches and athletes attending the CrossFit Games sectional at the Arnold on Sunday. We all have a long but exciting day ahead of us.
WOD
5 Rounds For Time:
7 Deadlifts - 225/155lbs
11 Burpees
| WOD
5 Rounds For Time:
7 Deadlifts - 225/155lbs
11 Burpees
Free daily workouts at FaceBook.com/CrossFitCLE
WOD: CLE Total
Total combined weight of 1RM for:
Back Squat
Power Clean
Push Press
Deadlift
| Total combined weight of 1RM for:
Back Squat
Power Clean
Push Press
Deadlift
Free daily workouts at FaceBook.com/CrossFitCLE
This year we have 5 athletes competing at the CrossFit Sectionals in Columbus on Sunday in hopes of qualifying for the 2010 CrossFit Games. Unlike most sports where the events are known a year in advance, CrossFit is designed to prepare athletes for the unknown and the unknowable. In this spirit, Sunday's workouts were announced only yesterday evening. There are around 250 athletes scheduled to compete in the following workouts:
Here is a quick profile of each CrossFit CLE competitor:
| WOD 1
5 Rounds For Time (completed with a weighted vest throughout 30/15lbs):
7 Deadlifts - 225/155lbs
11 Burpees
WOD 2
Sandbag Sprints
The distance, number of sandbags and weight to be announced at event.
WOD 3
2 Rounds For Time:
Row 500M
15 Overhead Squat - 95/65lbs
Row 500M
15 Toes-to-Bar
WOD 4
Will be announced after the third WOD's final heat! Only top competitors will qualify for WOD 4.
Here is a quick profile of each CrossFit CLE competitor:
=======================================================
Lloyd Weema
Age: 31
Height: 5' 7"
Weight: 160lb
Started CrossFit: June 2009
Favorite WOD: Cindy
Least favorite WOD: rest day
Lloyd Weema
Age: 31
Height: 5' 7"
Weight: 160lb
Started CrossFit: June 2009
Favorite WOD: Cindy
Least favorite WOD: rest day
=======================================================
Scott Anderson
Age: 26
Height: 6'3"
Started CrossFit: June 2009
Favorite WOD: Filthy Fifty
Least favorite WOD: Cindy
=======================================================
Michael Pirret
Age : 30
Height: 5'10
Weight: 170
Started Crossfit: November 2008
Favorite WOD : Filthy Fifty
Least favorite WOD : Kalsu (it's a love-hate relationship)
=======================================================
Eric Purcell
Age: 32
Height: 5'9"
Weight: 175
Started CrossFit: March, 2009
Favorite: Fight Gone Bad, and anything with Rope Climbs
Least: Kalsu, and rest days
=======================================================
Travis Page
Age: 35
Height: 5'9"
Weight: 180
Started Crossfit: February 2009
Favorite WOD: Mary and anything with snatches and cleans
Least favorite WOD: Eva's bitch ass!
Scott Anderson
Age: 26
Height: 6'3"
Started CrossFit: June 2009
Favorite WOD: Filthy Fifty
Least favorite WOD: Cindy
=======================================================Michael Pirret
Age : 30
Height: 5'10
Weight: 170
Started Crossfit: November 2008
Favorite WOD : Filthy Fifty
Least favorite WOD : Kalsu (it's a love-hate relationship)
=======================================================Eric Purcell
Age: 32
Height: 5'9"
Weight: 175
Started CrossFit: March, 2009
Favorite: Fight Gone Bad, and anything with Rope Climbs
Least: Kalsu, and rest days
=======================================================Travis Page
Age: 35
Height: 5'9"
Weight: 180
Started Crossfit: February 2009
Favorite WOD: Mary and anything with snatches and cleans
Least favorite WOD: Eva's bitch ass!
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
"Karen"
150 wall balls for time
Post-recovery
3 rounds:
Max rep kettlebell swings in 2 minutes. 1 minute rest between rounds.
| "Karen"
150 wall balls for time
Post-recovery
3 rounds:
Max rep kettlebell swings in 2 minutes. 1 minute rest between rounds.
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
"Murph"
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition pull-ups, push-ups, and squats as needed.
| "Murph"
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition pull-ups, push-ups, and squats as needed.
Free daily workouts at FaceBook.com/CrossFitCLE
WOD
1K Row for time
Strength
Perform 3 Power Snatches at 85% of 1RM every minute on the minute for 15 minutes.
| 1K Row for time
Strength
Perform 3 Power Snatches at 85% of 1RM every minute on the minute for 15 minutes.
Free daily workouts at FaceBook.com/CrossFitCLE
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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