April 2010 Archives

Going forward each Saturday will be a regular WOD at 10 and team WOD at 11. However tomorrow is our Olympic Lifting Seminar, so we will only be having ONE class and it will be a surprise Team WOD at 9.

Strength:
Deadlift 3-3-3-3-3

WOD:
3 rounds for time of
15 hang power cleans (135/105)
15 burpees

New: Every Thursday is now ALL Crossfit benchmarks, classics, and "the girls" WODs.

WOD: "Tabata You Gotta Be Kidding Me"
4 consecutive Tabatas. 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

WOD:
3 rounds for time:
50 double-unders
10 thruster (135/85)
10 chest-to-bar pullups

Strength:
Front Squat 2-2-2-2-2

WOD
"Death by 10 meters"

Sprint 10 meters every minute on the minute for as long as you are able. (One 10 meter sprint the first minute, two 10 meter sprints the second minute, etc.)

"Chris's Birthday Burpee Blitz!"

WOD
5 Clean and Jerk (135/75)
25 Burpee box jumps
5 Clean and Jerk
25 Burpee pull-ups
5 Clean and Jerk
25 Burpee broad jumps
5 Clean and Jerk
25 Burpee bombs*
5 Clean and Jerk

* Burpee bomb = Burpee into a medicine ball clean into a wall ball.

Happy birthday, Chris! We hope you enjoy your special WOD ... AND your present from all your friends at Crossfit CLE: 43 burpees upon completion of the WOD!

Rest day / make up a missed WOD

SUPPLEMENTS - Good, bad, helpful, or just a waste? As gym owners we get calls from salesman wanting us to sell their supplements. Many gyms do this and it is profitable for them, because it is an easy sell in a competitive environment -- and a considerable markup. You can relax knowing we aren't selling out, and that whole, real food is all that you need: lean meats and vegetables, nuts and seeds, some fruit, little starch, no sugar. Consider this:

21-15-9 of:
push press (135/75)
ring dips
burpees
calorie row

Our next Olympic Lifting Seminar with Coach Dan Bell is Saturday, May 1 from 10am to 2pm. Class size limit is 10. Register.

Strength
Snatch 1-1-1-1-1-1-1

WOD
AMRAP in 7 minutes:
7 Clapping push-ups
7 Jumping squats
7 Thrusters (95/65)

WOD
5 rounds for time:
10 deadlift (225/185)
10 box jumps (24/18)
10 toes-to-bar

This Saturday CrossFit CLE will be joining up with CrossFit 440 to WOD in Mentor. CrossFit 440 workouts are held in a strongman gym, so if you're curious about atlas stones, logs, sleds, kegs, apollan's axels, tires, etc. please join us. Trainers Travis, Regina and Aaron will be there - so should you!
9:00am - 11:00am here

Strength
Shoulder Press 1-1-1-1-1

WOD
AMRAP in 12 minutes:
20 overhead squat (115/75)
200m run

WOD
"Little Chestnut", courtesy of Jason Khalipa at Crossfit Santa Clara

30-25-20-15-10-5 reps of:
Kettlebell swings (55/35) with
5-10-15-20-25-30 reps of:
Wall balls (20/12)

You start with 30 kettlebell swings, then move on to 5 wall balls. Then you do 25 swings and 10 wall balls, and so forth until you reach 5 kettlebell swings and end with 30 wall balls.

Post-recovery: Tabata sit-ups

Open Gym / make up a missed WOD from earlier this week

WOD
Team workout to be announced at the gym

Coach Travis will be competing in CrossFit Games regionals on May 8-9 in hopes of qualifying for the international CrossFit Games finals in Aromas, CA. We have two cabins reserved in Hocking Hills for those of you who told us you will need a place to stay for May 7-8-9. IF you have confirmed your spot with Regina, click to reserve your spot for your cabin stay. Cost is $30/night per person so please choose the appropriate quantity.

To register to attend regionals as a spectator, click here. Cost is $50 for the weekend.

The greater CrossFit community is seeking volunteers help at regionals. In addition to free admission there will be free food and gear for volunteers. Judges, support staff, and stage hands are needed. Click here to register as a volunteer.


Strength:
Thruster 1-1-1-1-1

WOD
3 rounds for time:
15 sumo-deadlift high-pull (95/55)
30 pull-ups
200m farmer's walk (55kb/35kb)

Available today, CrossFit CLE is hosting a new women only CrossFit Class. This class is at 9:00am 3 days per week, and is led by the personal trainer of Travis, our highest performing athlete: Regina Page. We hope this new time allows some of you who are stay-at-home moms, those who work evening shifts, or those who feel unwelcome with all the sweaty men here get a chance to try out CrossFit. Also, pregnancy doesn't mean you have to stop exercising. Regina, like many others, has effectively used CrossFit through pregnancy with safe and proper scaling. Come in and learn how or visit crossfitmom.com for more info on safely scaling CrossFit through pregnancy.

WOMEN ONLY CROSSFIT
9:00AM-10:00AM on Tuesday, Thursday, & Friday

WOD
AMRAP in 15 minutes:
3 handstand pushups
6 power snatches (115/75)
9 burpee box jumps (24/18)

Strength:
Split Jerk 1-1-1-1-1

WOD
For time:
21-15-9
back squat (225/165)
ring dips

Happy birthday to Jackie!

"40 oz. of L-O-V-E"
For time:
40 kettlebell swings (55/35)
40 wall balls
40 jumping squats (45/35)
40 sit-ups
40 double-unders
40 meter bear crawl
40 burpee pull-ups

If you attend the evening classes, keep reading, this pertains to you! There are a few changes taking effect TODAY that will make your work out experience at Crossfit CLE more time-efficient and productive. Coach Travis, Aaron and Regina are laying down the law!

1. We offer three classes. 5pm, 6pm, and 7pm. Group warm-ups will now  be a part of the class structure so please try your best to make it on time. You have a 15 minute window to get ready for your work out as each class will begin PROMPTLY at 5:15, 6:15, and 7:15.

2. So what does this mean? This means a few important things.
   A. If you arrive later than 5:15, 6:15, or 7:15 you have two options. 1. Jump right into the class or 2. Wait until the next class starts.
   B. If you choose to wait for the next class, you may not warm-up (as stated above, we will now be conducting GROUP WARM-UPS unless otherwise specified), distract other members who ARE doing the class you were late for, or get in the way of all the activity in the gym. So what does CAN you do?
 C. Sit on the sidelines and cheer your fellow CLE members on while you wait for your class to begin.

3. There are no exceptions to the above. As we continue to grow and are in the process of expanding our facility, we have run into equipment and space issues. In addition, the very lenient ways we have run classes in the past have resulted in chaos. It isn't fair to us or those that are on time for every class and want to get in, out, and be efficient!

If you have questions or concerns regarding our new and improved rules and regulations, please do not hesitate or ask or let us know.
---

Skill
Kipping or butterfly pull-ups

WOD
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Squat clean and jerk (155 / 105)
with 30 mountain climbers  between reps

Rest day / make up a missed WOD from earlier this week.

Team WOD tomorrow, TBA at the gym. Number of people per team and exercises based on how many people come.

Strength
Overhead Squat 2-2-2-2-2

WOD
5 rounds of:
7 deadlifts (275/185)
14 wall balls
50 ft bear crawl

Skill:
Double-unders for 10 min

WOD:
AMRAP in 15 min
5 hang power cleans (155/105)
10 push-ups
15 GHD sit-ups

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

WOD
For time:
50 Pull-ups
3 rounds of:
10 Handstand push-ups
20 Kettlebell swings (55/35)
250 meter row
50 Pull-ups

Reminder: scan your CrossFit CLE card before you work out. We are implementing a 15 burpee penalty before you begin your workout if you forget! Effective WEDNESDAY.

WOD
3 rounds for time:
15 thrusters (95/65)
30 burpees
400m run

Strength
Deadlift 3-3-3-3-3

WOD:
AMRAP in 10 min
12 box jumps (24/18)
8 sumo-deadlift high-pulls (95/65)

Rest Day - Closed for the Easter Holiday

Reminder: 9:00am is our only workout for the day. This is a special going-away WOD for Ryan Speed, a long time supporter of the CrossFit CLE crew, and is open to everyone. 10:00am-2:00pm we will be hosting an Olympic Lifting Seminar with Coach Dan Bell. There are still two spots left for last minute registration. Register.

"The Speed Special"

Run 400 meters
10 Squat cleans (135/85)
20 meter Overhead walking lunge (45/25)
30 Kettlebell thrusters (35/20)
40 Pull-ups
50 Burpees
40 Pull-ups
30 Kettlebell thrusters (35/20)
20 meter Overhead walking lunge (45/25)
10 Squat cleans (135/85)
Run 400 meters

WOD
"Helen"
3 rounds for time:
Run 400 meters
21 Kettlebell swings (55/35)
12 Pull-ups

Post-recovery:
3 rounds:
Mountain climbers for 2 minutes

Rest is 1 minute between rounds