July 2010 Archives

Rest day / make up a missed WOD

New in the gym today: eight larges boxes and five small boxes. The large boxes are 3-way boxes, with both 18", 24", and 30" sides. The small boxes are two-way boxes with 10" and 20" sides. All sides/corners/handles are routered for a smooth finish, and built to last!

Thank you to CrossFit CLE member & Case engineering grad Mike Fetsko for designing these boxes for us. If you'd like to order your own, you can order the large for $80 or the small for $55 by contacting [email protected]

Members, we are selling off our old boxes if you'd like one. $20 each, any size. We have interest from outside parties to buy them, so if you want one email [email protected] before August 7.

Reminder: Olympic Lifting Seminar Saturday 10-2. 9:00am WOD only Saturday morning.

New, tomorrow at the gym: the Home Depot "Mancooler" fan with 11,200 cubic feet / min

Reminder: We still have a few spots open tomorrow's Olympic Lifting Seminar with USAW Advanced Level Coach Dan Bell from 10:00-2:00. If you need to learn clean and jerk and snatch to participate in all CrossFit WODs, this is for you. Register.

Taping your hands for pull-ups from CrossFit Los Angeles

WOD
For time:
20 Back squats (225/135)
40 Toes-to-bar
60 Kettlebell swings (70/55)

Strength
Push Press 3-3-2-2-1

WOD: "Nasty Girls"

3 rounds for time:
7 Muscle-ups (sub x3 pull-ups+dips)
50 Air squats
10 Hang power cleans (135/95)

Rest day / make up a missed WOD

Click to Play: Belief

WOD: TBA at gym

WOD
For time:
15 Power clean and jerk (135/85)
35 Kettlebell swings (55/35)
55 Lateral jump + burpee (over barbell)
75 Wall balls (20/12)
55 Box jumps (24/18)
35 meter Bear crawl
15 Sumo-deadlift high-pull (135/85)

WOD
"Angie" - for time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Complete all reps of each exercise before moving to the next.

Congratulations to all the athletes from our competitive Central East Regional on their excellent performances at the 2010 Crossfit Games! Christy Phillips, Kate Rawlings, Braden Lutz, Ben Smith, this year's mens' champion Graham Holmberg, and of course, Julie Foucher of Hyperfit, who took 5th overall and is our very own Dani's girlfriend. You all did an amazing job!

Strength:
Squat Clean and Jerk 1-1-1-1-1-1-1
(sub front squat if you can't squat clean)

WOD:
Tabata box jumps (24/18)
Scored by total reps

Reminder: Our next Olympic Lifting Seminar with USA Weightlifting Advanced Level Coach Dan Bell is Saturday, July 31. Register now to learn or review the snatch, clean, and jerk.


WOD
5 rounds for time:
24 Toes-to-bar
16 Overhead squats (95/65)
400 meter run

Congratulations to Graham Holmberg for bringing the title of World's Fittest Man to Ohio!

Skill
Double-Unders or Pistols

WOD
AMRAP in 7 minutes of
7 Deadlift (315/205)*
Sprint length of gym
14 Pistols
21 Double-Unders
Sprint back

*Scale weight accordingly.

Immediately followed by 2K row

Our CrossFit Games viewing party on a 20ft screen in HD will begin at 11:00am Saturday morning and run until events finish Saturday night. We will resume on Sunday at 11am, and run until the fittest man and woman are announced Sunday evening. We will be grilling, but this is a BYOB/food event. You can use the event schedule as your guide. And you can see the first individual events tonight at 10:00pm at live.crossfit.com!

We will be open all day for workouts, so if you'd like to try one of the games workouts, or make up a missed WOD, feel free to join us at any point throughout the day on Saturday and Sunday.

WOD
For time:
10-8-6-4-2 reps of:
Power snatch (135/95)
with one round of the triplet:
4 Muscle-ups
8 Burpees
12 GHD sit-ups (x2 abmat)
in between power snatch sets

What the hell?! Yes, you read that right. PLEASE READ ON before you come in today! It's definitely gonna be a GOOD one ...

Start with 10 power snatches, then do 4 muscle-ups, 8 burpees, and 12 GHD sit-ups. Proceed to 8 power snatches, followed by the 4-8-12 triplet again. Then 6 power snatches, 4-8-12 combo again. Finish up with 2 power snatches and one last round of 4 muscle-ups, 8 horrible burpees, and 12 GHD sit-ups.

Our next Olympic Lifting Seminar with USAW Coach Dan Bell is Saturday, July 24 July 31. The seminar will cover the snatch, the clean, and the jerk. Register.

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

Strength
Shoulder Press for 1RM

*You will have 10 minutes to achieve your one-rep-max after warming up. The clock will start for everyone at the same time.

WOD
Courtesy of Jason Khalipa at CF Santa Clara
For time:
50 Wall balls
50 Box jumps
50 Wall balls
50 Box jumps

*Perform 3 burpees at the start of every minute until the work out is complete.

The CrossFit Games international finals are this weekend in LA, and we will be streaming them live in the gym. Members, non-members, and nearby affiliates are all invited to attend. It will basically be an all day event with the schedule dependent on the games schedule in LA, so more details to come. But the gym and courtyard will be open for grilling, workouts, watching and relaxing.

Full video coverage will commence on Friday, July 16 around 8:45am at live.crossfit.com which you can watch at home or at work, then on Saturday and Sunday we will screen via projector to the large wall at the rear of the gym.

Cindy is coordinating a pot-luck and invites you to bring some fruit, a dish and/or meat for grilling. You can reach her: [email protected]  Thank you Cindy!

Skill
Double-unders

WOD
AMRAP in 20 minutes of:
7 Deadlift (225/185)
7 Toes-to-bar
7 Standing broad jump

Reminder: additional class hours begin this week
Mon & Wed  8:00-9:00 PM  with Patrick Burke
M-T-Th-Fr   noon - 1  with Marine Veteran Dave Rabbett
See our full schedule here

Strength
Back squat 15-12-6-9-3

*Choose a weight that is relatively heavy to complete your first 15 reps. Then try to add 5-10 lbs. as you go through the rest of your sets. You will have 25 minutes to complete this portion of the work out.

WOD
6 x 100 meter sprints. Rest 30 seconds between efforts.

Did you know?
CrossFit CLE started small in May 2007 as a collection of like-minded individuals looking for a good workout, meeting up for free at a local park. In November we moved into our first location across the street with low ceilings and 1600sq ft. It was good enough, and we slowly grew from 4 members to 20 members in our first year there. About this time a better location opened up across the street and we moved in to where we are now, almost doubling in size to 3200sq ft, with taller ceilings. By the end of the second year we had doubled in size to 40 members.

Today we are on track to double again for our third year in a row, putting us at 80 members this fall. During a recession when many businesses suffer, it is exciting to experience growth. Recognition of CrossFit and the CrossFit Games continues to grow rapidly in both the US and internationally. As the public continues to learn about the benefits, we hope to double again to 160 members by November 2011. With our recent expansion to 6200 sq ft and the addition of a women's class, noon class, and later evening hours we can comfortably accommodate this growth without creating class waiting lists.

Our rapid growth is a testament to the incredibly supportive community of individuals found here! Some have been working for free from the beginning, while several others continue to volunteer their time to help us grow. The growth is exciting, seeing more people understand how fun it can be to fit, healthy, and active, and also because we can improve our shared space! Our wish list of improvements includes:

- add more kettlebells
- replace all boxes with wider Rogue boxes , add more boxes
- more speed ropes of varying lengths, labeled for convenience
- replace GHDs, add more
- more barbells and weights
- more lifting stations
- add 100lb plates for heavier deadlifts
- add huge fans for cooling
- add showers
- renovate existing bathrooms
- add smoothie bar
- adding more hours
- more regular member videos
- hosting our own CrossFit Level 1 Certification
- many more things we haven't even thought of yet

We look forward to this growth that is only possible at this scale with your help. Thanks again to everyone who has supported us for the last 2.5 years already (including all 711 FaceBook fans)! Some of you have helped us move, others helped us add the flooring, others help with our billing system, some volunteer to cover a class when a trainer is sick, others regularly share their experience with friends bringing on new members, some compete while wearing our shirts. You are ALL greatly appreciated!!

Lastly, I want to thank the crew that showed up on Friday to do 150 burpees for time. It's a difficult workout, and hard to push all the way through. The way people teamed up as partners to count off, yell, and cheer was nothing short of amazing. And just as we were about the start the last round for the evening, as participants stood in the heat already covered in sweat with a look of dread on their face, "I'm not afraid" came on and we yelled "I'm not afraid of burpees!"  3 - 2 - 1 - GO!!!

 

Rest day / make up a missed WOD

WOD
TBA at gym

Strength
Thruster 1-1-1-1-1

WOD
150 burpees for time

WOD
"D.T."
5 rounds for time:
12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Push jerk (155/105)

WOD
"25 to life"
3 rounds for time:
25 Box jumps (24/18)
25 Jumping squats (45/35)
25 Kettlebell swings (55/35)
250m Row

WOD
10 rounds for time:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squat

Strength
Power Snatch 3-3-3-3-3

WOD
AMRAP in 15 min:
10 Sumo-Deadlift High-Pull (95/55)
15 Wall balls (20/12)
200m Run with ball

Rest day / make up a missed WOD

WOD
TBA at gym

WOD
AMRAP in 4 minutes of:
5 Power clean (135/85)
50 ft. Bear crawl
10 Push press (135/85)
50 ft. Bear crawl

Repeat 4 times with 90 seconds rest between rounds

Saturday, July 3 - 10am ONLY
Sunday, July 4 - 10 and 11am
Monday, July 5 - 5, 6, 7pm ONLY - no AM classes

Also, Doug Price of CrossFit Utility has invited several local affiliates to his box for "Murph" on July 4 at 9am.