September 2010 Archives

How much sleep do you get each night? 8+ hours is ideal for CrossFit and a healthy lifestyle in general. It has been said that less sleep leads to weight gain. But did you know officially, scientifically -- less than or equal to 7 has been shown to increase dramatically risk for diabetes.

WOD
3 rounds for time:
500m row
12 thruster (115/75)
24 box jumps (24/18)

Note: If you plan to attend Friday's 7:00pm class, you must sign up at least 2hr in advance for a trainer to be there.

AMRAP (As Many Rounds as Possible) in 20 Minutes:
Score is total number of pull-ups

WOD
Ten rounds for time:
15 Deadlift (135/95)
15 Push-ups

Note: Our reservation system is now fully functional! If you want to reserve a spot in the 6pm class (for example, some days it fills up) or want to make sure the trainer knows you are coming to Friday's 7:00pm or Sunday's 10 or 11am classes, please feel free to sign up: hours.crosfitcle.com The system is new for us, and we thank you for your patience as we work out any kinks. Thank you for your feedback!

WOD
"Death by clean and jerk"
Perform 1 clean and jerk (135/85) the first minute, 2 clean and jerks the second minute, 3 clean and jerks the third minute, etc. for as long as you are able to hit the number of reps in the allotted minute. Example: You're in the 11th minute but are only able to perform 10 clean and jerks .. You are done and have completed the work out.

Note: there will be no noon classes this week

Strength
Shoulder press 3-3-3-3-3

WOD
3 rounds for time:
21 kettlebell swings (55/35)
12 burpees
400 meter run

Rest day / make up a missed WOD

WOD: Fight Gone Bad 5

You will do each movement for one minute, then move on to the next movement. There are three five-minute rounds with a one-minute break before repeating. The stations are:

1. Wall-ball: 20/12 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20/18" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

All weights will be scaled down to appropriate levels for each beginner. But the clock will not reset or stop between exercises, and everyone must complete all three rounds to have a score. On call of "rotate," everyone must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

The gym will open today at 12:30 for setup and preparation. The total length of the workout is 17 minutes, and we will run 5 person heats until each person has completed the workout. The first heat will begin roughly around 1:00, after everyone has been prepped on the movements.

Remember to post your final score to Beyond the Whiteboard and they will donate a dollar to the Wounded Warrior Project.

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

WOD
AMRAP in 12 minutes of:
50 ft. Bear crawl
5 Handstand Push-ups
7 Power snatch (95/65)
9 GHD sit-ups

WOD: "Roy"
5 rounds for time:
15 Deadlift (225/155)
20 Box jumps (24/18)
25 Pull-ups

*30 minute time limit. Scale load, rounds, and/or reps accordingly in order to finish in allotted time.*

An epic head to head battle with Isabelle!
Friday, October 1: Everett vs Lipson Live Webcast

WOD
For time:
21-15-9 of:
Hang squat clean (95/65)
Lateral jump burpee over barbell
500 meter run

Strength
Power clean 3-3-3-3-3

WOD
3 rounds for time:
50 meter walking lunge
100 meter standing broad jump
200 meter run

Rest day / make up a missed WOD

WOD TBA at gym, 9am only

Reminder: Friday is the last day to register for Saturday's Olympic lifting seminar with USAW Advanced Level Coach Dan Bell. This seminar is open to both members and non-members, and members receive a $20 discount at checkout. Come learn the snatch, clean, and the jerk from the best in town. 10:00am - 2:00pm

Saturday's WOD will be 9:00am only due to the 10-2 seminar.

WOD: "Fran"
21-15-9 reps of
Thruster
Pull-ups

WOD
"Filthy Fifty" - for time:
50 Box jump (24/18)
50 Jumping pull-ups
50 Kettlebell swings (35/20)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/12)
50 Burpees
50 Double unders

WOD
"Diane"
For time: 21-15-9 of
Deadlift 225/175
Handstand push-ups

This week will be ALL benchmarks & CrossFit classics!

This Saturday, the 18th from 10am-2pm is our next Olympic Lifting Seminar with USAW Advanced Level Coach Dan Bell. In this seminar you will learn the snatch, the clean, and the jerk from one of the most experienced coaches in the state. Some of you NEED this. Register now.

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.

Rest day / make up a missed WOD

Some of you have been following this website for months but still haven't come into the gym to join us for a WOD. Some of you are busy. Some of you live too far away. And some of you are honestly, genuinely afraid.

WOD
For time:
500 meter run
--
21-15-9 reps of:
Thruster (115/75)
Kettlebell swing (55/35)
--
500 meter run

CrossFit CLE T-Shirts
Mike PA has prepared our next round of shirts. They will come in your choice of Browns orange/brown or Ohio State red/gray. You can choose from "We don't use machines, we make them" or "Our girls like when you finish fast". Both men's and women's cuts are available, and will be printed on the American Apparel 50/25/25 track shirt. Sign up on the gym whiteboard or email Mike, $25 each. The order cut-off date is Sunday, September 12.

WOD
"Isabel"
Snatch 135 pounds, 30 reps, for time

WOD
For time:
10-9-800m-7-6-500m-4-3-200m -1 reps of:
Burpee tuck jump
Kettlebell sumo-deadlift high-pull (55/35)
Box jump (24/18)

*800 meter run
*500 meter run with ball
*200 meter run with kettlebell

Happy Birthday Ryan D!

Skill
Double-unders

WOD
AMRAP in 15 minutes:
6 Deadlift (275/185)
9 Chest-to-bar pull-ups
12 Hand release push-ups

Happy Labor Day!
We will be open for a 5:00-6:00pm and 6:00-7:00pm WOD today

Strength
Thruster 1-1-1-1-1

WOD
3 rounds for time:
250 meter row
25 jumping squats with barbell (45/35)
100 meter overhead walk with kettlebells (55/35)

Rest day / make up a missed WOD

Holiday Hours - we will be open:
Saturday 10:00 - noon (regular hours)
Sunday 10:00 - noon (regular hours)
Monday 5:00-7:00pm (no morning classes or late evening classes)
Tuesday resume regular schedule

Our most recent newsletter went out today: A bunch of meatheads? -- read

WOD
TBA at gym

For time:
21-18-15-12-9-6-3 reps of:
Sumo-deadlift high-pull (75/55)
Push jerk (75/55)

WOD - your choice

"Cindy"
AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats

OR

"Mary"
AMRAP in 20 min:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups