May 2010 Archives
For Memorial day many CrossFit gyms across the country are doing hero WOD Murph. Today is your choice:
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
or
"Cindy"
AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
or
"Cindy"
AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats
Rest day / make up a missed WOD
Sunday we are open regular hours for our 10am class and 11am class.
We WILL be open Memorial Day for an 11am WOD followed by a noon barbecue. This is a bring a dish / BYOB barbecue, and you can come to either or both the workout and/or the barbecue with guests. Also remember, Monday through Saturday is bring-a-friend for free week!
Sunday we are open regular hours for our 10am class and 11am class.
We WILL be open Memorial Day for an 11am WOD followed by a noon barbecue. This is a bring a dish / BYOB barbecue, and you can come to either or both the workout and/or the barbecue with guests. Also remember, Monday through Saturday is bring-a-friend for free week!
Members, guests, and visitors: would you like to see additional hours at the gym? Let us know in this quick 2 question survey.
10:00AM WOD to be announced at the gym
11:00AM Team WOD
10:00AM WOD to be announced at the gym
11:00AM Team WOD
We WILL be open Memorial Day for an 11am WOD followed by a noon barbecue. This is a bring a dish / BYOB barbecue, and you can come to either or both the workout and/or the barbecue with guests. Also remember, Monday through Saturday is bring-a-friend for free week!
WOD
21-15-9 of:
Lateral jump + burpee*
Thruster (95/65)
Ring dips
* You must do a lateral jump over the barbell and then perform a burpee. This constitutes 1 rep.
WOD
21-15-9 of:
Lateral jump + burpee*
Thruster (95/65)
Ring dips
* You must do a lateral jump over the barbell and then perform a burpee. This constitutes 1 rep.
From our quickly growing 9AM T-Th-Fr women only class --
new members learn rack position for the front squat:
new members learn rack position for the front squat:
CrossFit is great, but it isn't for everyone and we get our share of
complaints. Here are some of the more common ones:
1) from women: "all of my pants are too big now and I have to buy new ones"
2) from young men: "I have to replace all my shirts because they're getting too small"
3) from CrossFit member's friends/family: "my friend WON'T stop talking about how much he/she likes crossfit!!"
4) from the driven type A: "This stuff is great, I mean really great, but I find I'm not as productive in the office because I keep watching CrossFit videos to learn how to improve my technique."
5) "I feel so much more alert throughout the day that I find I have more energy than things to do"
6) "I like how I look but these workouts kick my ass and I'm sore pretty much every other day."
7) "I like being the top guy in my family/school/gym, but when I come to CrossFit CLE it seems like someone else always kicks my ass!"
Skill
Snatch or overhead squat
WOD
"Annie"
50-40-30-20-10 of
double-unders (sub: tuck jumps)
sit-ups
1) from women: "all of my pants are too big now and I have to buy new ones"
2) from young men: "I have to replace all my shirts because they're getting too small"
3) from CrossFit member's friends/family: "my friend WON'T stop talking about how much he/she likes crossfit!!"
4) from the driven type A: "This stuff is great, I mean really great, but I find I'm not as productive in the office because I keep watching CrossFit videos to learn how to improve my technique."
5) "I feel so much more alert throughout the day that I find I have more energy than things to do"
6) "I like how I look but these workouts kick my ass and I'm sore pretty much every other day."
7) "I like being the top guy in my family/school/gym, but when I come to CrossFit CLE it seems like someone else always kicks my ass!"
Skill
Snatch or overhead squat
WOD
"Annie"
50-40-30-20-10 of
double-unders (sub: tuck jumps)
sit-ups
The Cleveland Hopkins International Airport will host the first Plane Pull to benefit Special Olympics Ohio on Sunday, June 27. Teams of 20 people will be pitted against a Continental Airlines Boeing 737. Each team must pull the plane 12 feet in the fastest time. Prizes are awarded for the fastest team pull in the men and co-ed divisions. Each co-ed team must have at least eight women. Each team is required to raise a minimum $500 per team to participate.
We need you: please register so that we have enough for a team! ($5 minimum donation) Please choose multiple QTY of $5 if you can donate more than the minimum.
Strength
Deadlift for 1 Rep Max - 10 minute time limit
You will have ten minutes to get to your 1RM. You will be allowed to warm-up for five minutes before starting your working sets. You can do however many sets you want, but at the end of ten minutes, you should have your heaviest load completed.
WOD
4 rounds, each timed separately:
400 meter run
Rest is 3 minutes between rounds.
We need you: please register so that we have enough for a team! ($5 minimum donation) Please choose multiple QTY of $5 if you can donate more than the minimum.
Strength
Deadlift for 1 Rep Max - 10 minute time limit
You will have ten minutes to get to your 1RM. You will be allowed to warm-up for five minutes before starting your working sets. You can do however many sets you want, but at the end of ten minutes, you should have your heaviest load completed.
WOD
4 rounds, each timed separately:
400 meter run
Rest is 3 minutes between rounds.
WOD
5 rounds for time of:
5 Muscle-ups (sub x3 pull-ups + dips)
10 Power clean (135/95)
200 meter run
5 rounds for time of:
5 Muscle-ups (sub x3 pull-ups + dips)
10 Power clean (135/95)
200 meter run
Gymnastics Seminar Schedule of Events
On Saturday, June 19, from 10:00am to 4:00pm
Led by Dominique Moceanu-Canales and Mike Canales
Introduction - Opening and personal remarks
Rigorous flexibility practicum - results you will see today
Gymnastics Tutorial: Overview of the world's fastest evolving sport
Handstand Tutorial: The single most important element in gymnastics
Gymnastic Skills Workshop: you are now a gymnast
Strength Skills and Progressions
Gymnastics circuit workout: putting it all together
Revisiting the Flexibility Practicum
Question & Answer
Closing Remarks
Online registration
See also: seminar introduction
Question:
On Saturday, June 19, from 10:00am to 4:00pm
Led by Dominique Moceanu-Canales and Mike Canales
Introduction - Opening and personal remarks
Rigorous flexibility practicum - results you will see today
Gymnastics Tutorial: Overview of the world's fastest evolving sport
Handstand Tutorial: The single most important element in gymnastics
Gymnastic Skills Workshop: you are now a gymnast
Strength Skills and Progressions
Gymnastics circuit workout: putting it all together
Revisiting the Flexibility Practicum
Question & Answer
Closing Remarks
Online registration
See also: seminar introduction
Question:
"Hi! I'm a member at Crossfit CLE and I'm very excited for your
seminar. However I lack the strength for any of the gymnastic moves
(like I still can't do a pull up), would it still be beneficial for me
to attend, or should I wait and catch another one when I'm stronger? Any
input would be greatly appreciated. Thanks."
Dominique:
"Don't worry about your strength.
We want everyone to come and be a part of the seminar. It's a growing
and learning process. You don't have to be a gymnast nor do you have to
feel defeated if you cannot do all the skills we teach you. I guarantee
it will be worth it! So join us! Mike and I will walk you through
anything you feel uncomfortable with, no need to worry."
Strength:
Front squat 3-3-3-3-3
WOD:
AMRAP in 10 minutes of:
3 Handstand push-ups
5 Burpees
7 Kettlebell swings (70/55)
Front squat 3-3-3-3-3
WOD:
AMRAP in 10 minutes of:
3 Handstand push-ups
5 Burpees
7 Kettlebell swings (70/55)
Rest Day / make up missed WOD
WOD
For time:
20 chest-to-bar pull-ups
20 box jumps
20 toes-to-bar
100 meter overhead carry (175/125)
20 toes-to-bar
20 box jumps
20 chest-to-bar pull-ups
For time:
20 chest-to-bar pull-ups
20 box jumps
20 toes-to-bar
100 meter overhead carry (175/125)
20 toes-to-bar
20 box jumps
20 chest-to-bar pull-ups
Skill:
weakness of choice
WOD:
"Grace"
For time:
30 clean and jerks (135/95)
Too Fat to Fight - The nation's obesity rate is on track to be a national security risk by 2030. May 31 to June 5 is "bring a friend for free" week at CrossFit CLE. Get your friends, family, and coworkers in here! If children don't see by example that a fit lifestyle can be FUN and results are possible, what is their incentive to try? See the originating study and the news Coverage.
weakness of choice
WOD:
"Grace"
For time:
30 clean and jerks (135/95)
Too Fat to Fight - The nation's obesity rate is on track to be a national security risk by 2030. May 31 to June 5 is "bring a friend for free" week at CrossFit CLE. Get your friends, family, and coworkers in here! If children don't see by example that a fit lifestyle can be FUN and results are possible, what is their incentive to try? See the originating study and the news Coverage.
Happy Birthday Steve!
WOD:
400m run
50 push-ups
20 dead-lifts (body weight)
800m run
40 push-ups
15 dead-lifts (body weight)
1 mile run
30 push-ups
10 dead-lifts (body weight)
WOD:
400m run
50 push-ups
20 dead-lifts (body weight)
800m run
40 push-ups
15 dead-lifts (body weight)
1 mile run
30 push-ups
10 dead-lifts (body weight)
WOD:
Tabata Burpees and Kettlebell Swings (55/35)
This is an eight-minute workout. 20 seconds of work, 10 seconds of rest for eight minutes. You will alternate between burpees and kettlebell swings. For example: Clock starts, perform burpees for 20 seconds. Rest 10 seconds. Perform kettlebell swings for 20 seconds. Rest 10 seconds. Back to burpees for 20 seconds. And so on until 8 minutes is up.
Post-recovery:
50 box jumps (24/18) for time. FULL-FOOT on the box!!!
Tabata Burpees and Kettlebell Swings (55/35)
This is an eight-minute workout. 20 seconds of work, 10 seconds of rest for eight minutes. You will alternate between burpees and kettlebell swings. For example: Clock starts, perform burpees for 20 seconds. Rest 10 seconds. Perform kettlebell swings for 20 seconds. Rest 10 seconds. Back to burpees for 20 seconds. And so on until 8 minutes is up.
Post-recovery:
50 box jumps (24/18) for time. FULL-FOOT on the box!!!
CrossFit CLE is proud to announce a new addition to our specialty skill seminars: Gymnastics led by Olympic Gold Medalist Dominique Moceanu-Canales and husband/gymnast/Dr Mike Canales. Gymnast basics are part of CrossFit's foundational "world class fitness in 100 words". Come learn how gymnastic fundamentals can improve your real-world performance in the WODs.
When: June 19 from 10:00am to 4:00pm with 1hr lunch from 12:30-1:30
Registration: $135 (CrossFit CLE members receive 25% off at checkout)
Size limit: 25 participants
How: Online registration
Mike Canales
Michael Canales has been
deeply involved in gymnastics since
1984. He was part of the U.S. Junior National Team, a
member The Ohio State University’s National Championship Team in 1996,
and was one of four finalists for the 1999 Big Ten Conference Medal of
Honor. He has coached gymnasts of all levels from
beginners to Olympic Medalists.
Canales was raised in Rochester, New York before graduating from The Ohio State University with a Bachelor of Science in Molecular Genetics. He received his Doctorate of Podiatric Medicine in 2004 from the Ohio College of Podiatric Medicine, and completed his residency training at St. Vincent Charity Medical Center a teaching hospital of Case Western Reserve University in Cleveland, Ohio. Dr. Canales is currently the foot and ankle surgeon for St. Vincent Charity Hospital’s Spine & Orthopedic Institute. He has published several articles in peer-reviewed journals and currently lectures nationally on topics relevant to foot and ankle surgery.
Dominique Moceanu - Canales
Thirteen years since
first gracing the
Olympic stage, 1996 Olympic Gold Medalist Dominique Moceanu continues to
inspire countless fans and athletes all over the world. Proudly
recognized as the youngest U.S. National Champion in the history of the
sport, Dominique remains active in the gymnastics community through her
involvement with camps and clinics across the country. She
also delivers personal messages of motivation, focus and healthy living
through her speaking engagements and special appearances. Now
28, married to Dr. Michael Canales, and a mother of two, Dominique
continues to extend her resume with personal and professional
milestones, reflecting a distinct evolution beyond her gold medal years.
WOD: "Bear Complex"
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Note: NO resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Note: NO resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Rest day / make up a missed WOD
WOD at 10 TBA at gym
Team WOD at 11
Team WOD at 11
WOD
7 rounds for time:
10 Handstand push-ups
10 Kettlebell squat cleans (55/35)
10 L-pull-ups
7 rounds for time:
10 Handstand push-ups
10 Kettlebell squat cleans (55/35)
10 L-pull-ups
WOD
Three rounds of:
Run 800 meters
50 Back Extensions 50 Sit-ups
WOD
100 double-unders80 push-ups
60 wall balls
40 power clean (95/65)
20 thrusters (95/65)
Josh and Melissa have been members for 6 weeks:
Strength
Deadlift 1-1-1-1-1
WOD
For time:
20 shoulder-to-overhead anyway (185/115)
30 burpees
Deadlift 1-1-1-1-1
WOD
For time:
20 shoulder-to-overhead anyway (185/115)
30 burpees
Travis at CrossFit Regionals WOD 1: The Complex in 3:54 taking 7th place out of 60 competitors. At this angle you can barely see him -- in the middle rear, in a grey shirt.
Watch the pre-workout interview, the workout, and post-workout interview:
Watch the pre-workout interview, the workout, and post-workout interview:
WOD
Final event from Regionals
Three rounds for time of:
9 snatch (135/95)
18 chest-to-bar pull-ups
Final event from Regionals
Three rounds for time of:
9 snatch (135/95)
18 chest-to-bar pull-ups
WOD: "Fran"
21-15-19 of:
Thruster (95/65)
Pull-ups
The gym will be OPEN Friday morning, and on Friday evening for ONLY the
5-6pm class. The gym will be CLOSED on Saturday & Sunday, and CLOSED
on Monday morning. The gym will resume our regular schedule on Monday
evening at 5:00pm. All trainers and many members will be out of town
this weekend attending the CrossFit
Games Regionals competition where we will be cheering on Coach
Travis Page as he attempts to qualify for the international level
competition!
Friday 6-7am, 7-8am, 5-6pm only
Saturday CLOSED
Sunday CLOSED
Monday 5-6pm, 6-7pm, 7-8pm only
21-15-19 of:
Thruster (95/65)
Pull-ups
The gym will be OPEN Friday morning, and on Friday evening for ONLY the
5-6pm class. The gym will be CLOSED on Saturday & Sunday, and CLOSED
on Monday morning. The gym will resume our regular schedule on Monday
evening at 5:00pm. All trainers and many members will be out of town
this weekend attending the CrossFit
Games Regionals competition where we will be cheering on Coach
Travis Page as he attempts to qualify for the international level
competition!Friday 6-7am, 7-8am, 5-6pm only
Saturday CLOSED
Sunday CLOSED
Monday 5-6pm, 6-7pm, 7-8pm only
The gym will be OPEN Friday morning, and on Friday evening for ONLY the 5-6pm class. The gym will be CLOSED on Saturday & Sunday, and CLOSED on Monday morning. The gym will resume our regular schedule on Monday evening at 5:00pm. All trainers and many members will be out of town this weekend attending the CrossFit Games Regionals competition where we will be cheering on Coach Travis Page as he attempts to qualify for the international level competition!
Friday 6-7am, 7-8am, 5-6pm only
Saturday CLOSED
Sunday CLOSED
Monday 5-6pm, 6-7pm, 7-8pm only
WOD
"Elizabeth"
21-15-9 of:
Clean (135/95)
Ring dips
Post-recovery
800m run
Friday 6-7am, 7-8am, 5-6pm only
Saturday CLOSED
Sunday CLOSED
Monday 5-6pm, 6-7pm, 7-8pm only
WOD
"Elizabeth"
21-15-9 of:
Clean (135/95)
Ring dips
Post-recovery
800m run
Strength
Back squat 1-1-1-1-1
WOD
5 rounds for time of:
6 sumo-deadlift high-pull (115/75)
50 ft bear crawl
12 toes-to-bar
Back squat 1-1-1-1-1
WOD
5 rounds for time of:
6 sumo-deadlift high-pull (115/75)
50 ft bear crawl
12 toes-to-bar
Skill:
Snatch or overhead squat technique
WOD
For time:
30 handstand push-ups
40 pull-ups
50 kettlebell swings (55/35)
60 sit-ups
70 burpees
Snatch or overhead squat technique
WOD
For time:
30 handstand push-ups
40 pull-ups
50 kettlebell swings (55/35)
60 sit-ups
70 burpees
Skill
Double-unders*
WOD
AMRAP in 15 minutes of:
5 Kettlebell thruster (55/35)
10 Box jumps (24/18)
200 meter run
Important note: We want everyone to become proficient at double-unders. So from this point on, we will NOT be using "x3 singles" as a substitute. Singles, even if multiplied by three times the amount of double-unders, have nowhere near the same cardiovascular effect OR skill requirement. The new, more appropriate substitute will be tuck jumps ... which pretty much suck. So, get better at double-unders!
Double-unders*
WOD
AMRAP in 15 minutes of:
5 Kettlebell thruster (55/35)
10 Box jumps (24/18)
200 meter run
Important note: We want everyone to become proficient at double-unders. So from this point on, we will NOT be using "x3 singles" as a substitute. Singles, even if multiplied by three times the amount of double-unders, have nowhere near the same cardiovascular effect OR skill requirement. The new, more appropriate substitute will be tuck jumps ... which pretty much suck. So, get better at double-unders!
Each day the warm-up, WOD, and all times are posted on the gym's whiteboard.
Rest day / make up a missed WOD
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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