October 2010 Archives
Reminder: Our next Olympic Lifting Seminar with USAW Advanced Level Coach is this Saturday from 10:00-2:00. Come learn the snatch, clean, and jerk so that you can participate in all CrossFit WODs -- from one of the best coaches in the state. Register now.
WOD
30 squat clean and jerks for time
Reminder: 11:00am only today
Rest day / make up a missed WOD
Rest day / make up a missed WOD
Note: this Sunday there will be an 11am WOD only. No 10:00am WOD.
WOD
Complete as many rounds as possible in 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Finally -- all of the remaining equipment required to host a CrossFit Level 1 Certification is here! Our application is in with CrossFit HQ. We'll let you know if/when we are selected to host a Level 1.
WOD
Complete as many rounds as possible in 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Finally -- all of the remaining equipment required to host a CrossFit Level 1 Certification is here! Our application is in with CrossFit HQ. We'll let you know if/when we are selected to host a Level 1.
Red: 14lb Grey: 20lb
WOD
Run 5k
Run 5k
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
CrossFit CLE is announcing a new program: Athlete of the Month. Each month we will be selecting one member to tell their personal success story, whether it be PRs, weight loss, or recovery from injury, etc. Here's our Athlete of the Month for October: Jeff S.
Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
CrossFit CLE is announcing a new program: Athlete of the Month. Each month we will be selecting one member to tell their personal success story, whether it be PRs, weight loss, or recovery from injury, etc. Here's our Athlete of the Month for October: Jeff S.
Rest day / make up a missed WOD
WOD
Ten rounds for time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Reminder: Saturday, Nov 13 - The UNKNOWN - Three year anniversary, with food from Chipotle, prizes, and two workout options, one for beginners and one for the experienced athlete. Everything is free and anyone can participate IF and only IF your name is on the list. Register here. Beginners wanted!
CrossFit and Chipotle have a common enemy: processed food. Excluding the shell, Chipotle is an OK option for quick, naturally raised meats, and fresh veggies without the added preservatives and sugars in nearly all other fast foods.
On October 31 at Chipotle you can come in dressed as your scariest, most grotesque processed food product and get a burrito for only $2.
Ten rounds for time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Reminder: Saturday, Nov 13 - The UNKNOWN - Three year anniversary, with food from Chipotle, prizes, and two workout options, one for beginners and one for the experienced athlete. Everything is free and anyone can participate IF and only IF your name is on the list. Register here. Beginners wanted!
CrossFit and Chipotle have a common enemy: processed food. Excluding the shell, Chipotle is an OK option for quick, naturally raised meats, and fresh veggies without the added preservatives and sugars in nearly all other fast foods.
On October 31 at Chipotle you can come in dressed as your scariest, most grotesque processed food product and get a burrito for only $2.
Update: our next Olympic Lifting Seminar with USAW Advanced Level Coach has been rescheduled to Nov 6, 10:00am-2:00pm. Come learn the snatch, clean, and jerk from an expert in the field.
WOD
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
WOD
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
WOD
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Reminder: 9:00 and 10:00am classes only this morning.
CrossFit Akron Fittest Fran at 1:30 in Akron (35 min drive).
Happy Birthday Marty S!
WOD
Rest day / make up a missed WOD
CrossFit Akron Fittest Fran at 1:30 in Akron (35 min drive).
Happy Birthday Marty S!
WOD
Rest day / make up a missed WOD
Note: There is no class at 7:00pm tomorrow evening. If you want to attend Fridays at 7:00, we will hold class then if you register in advance for the class.
WOD - "Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
CrossFit CLE is proud to welcome Dan Urcuyo as a new trainer!
Dan will run Sunday's 10am and 11am classes.
"I have been using
CrossFit in my training for over 4 years. I am
currently in medical school at the Cleveland Clinic Lerner College of
Medicine, and as a medical student I am completely sold on CrossFit due
to its scientific
approach to maximizing human performance. Everything must be measurable
and repeatable. CrossFit has not only made me more
physically fit, but it has improved my mental toughness dramatically,
and I have seen these benefits transfer to my life outside of the gym.
After competing in the 2010 Ohio Sectional as well as the North East
Regional as an affiliate team member, I decided I wanted to share
CrossFit with others as a coach, and in September 2010 I received my
Level 1 certification. I feel that CrossFit is a powerful medium for
improving one's life and I consider myself privileged to help others
achieve their goals."
WOD
Thruster 1-1-1-1-1-1-1 reps
Note: This Saturday class is at 9:00am and 10am only (no 11am class). Trainers and some members will be going to Crossfit Akron's Grand Opening / Fran Competition.
Seminar: Our next Olympic Lifting Seminar with USAW Advanced Level Coach Dan Bell is Saturday, October 30 from 10:00-2:00. If you need to learn the snatch, clean, and jerk to participate in all CrossFit WODS, this is for you. Register.
These seminars are open to the public, and CrossFit CLE members receive a 25% discount at checkout.
Thruster 1-1-1-1-1-1-1 reps
Note: This Saturday class is at 9:00am and 10am only (no 11am class). Trainers and some members will be going to Crossfit Akron's Grand Opening / Fran Competition.
Seminar: Our next Olympic Lifting Seminar with USAW Advanced Level Coach Dan Bell is Saturday, October 30 from 10:00-2:00. If you need to learn the snatch, clean, and jerk to participate in all CrossFit WODS, this is for you. Register.
These seminars are open to the public, and CrossFit CLE members receive a 25% discount at checkout.
WOD - "Bulger"
Ten rounds for time of:
150m run
7 Chest to bar pull-ups
7 Front squat 135/95
7 Handstand push-ups
Rest day / make up a missed WOD
Struggling with burpees? Just look to Tahj for some inspiration.
WOD - "Forrest"
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
Time limit of 40 minutes - scale down appropriately.
WOD
Three rounds for time of:
15 hang power cleans (135/95)
15 Burpees
Three rounds for time of:
15 hang power cleans (135/95)
15 Burpees
Note: There will be no 7:00pm class this Friday. If you want to ensure the 7:00pm class is held on Fridays please register for the class in advance and we will be sure to have a trainer there.
Also, no classes this Saturday -- all available trainers will be supporting our athletes and/or competing in the Youngstown Fitness Challenge. We hope to see you there! We will be open Sunday for our regular hours.
WOD
Rest day / make up a missed WOD
Also, no classes this Saturday -- all available trainers will be supporting our athletes and/or competing in the Youngstown Fitness Challenge. We hope to see you there! We will be open Sunday for our regular hours.
WOD
Rest day / make up a missed WOD
Save the date: Saturday, Nov 13 we will be hosting our three year anniversary event titled "UNKNOWN" -- with free food from Chipotle, a raffle, prizes and of course a special workout: the uknown, to be announced that morning.
This event is free and open to the public, but you must register to participate in the workout and/or receive free food. This will be a large event -- any and all neighbors, guests, and nearby affiliates are invited to participate. More details to come...
More CrossFit gyms in Northeast Ohio!
Coca CrossFit in North Ridgeville (opened Oct 11)
Great Lakes CrossFit in Bedford Hts (opening Nov 1)
CrossFit Akron -- opening Oct 23 with a Fittest Fran competition!
WOD
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Coca CrossFit in North Ridgeville (opened Oct 11)
Great Lakes CrossFit in Bedford Hts (opening Nov 1)
CrossFit Akron -- opening Oct 23 with a Fittest Fran competition!
WODFor time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Reminder: The Youngstown Fitness Challenge is this Saturday, October 16 from 8am to 6pm.
PLEASE VOTE FOR CROSSFIT CLE!
Our goal is to be the best gym in Cleveland and be recognized for it -- but we need your help! Fox 8 is hosting their annual Cleveland "Best Of", as determined by public vote ending on Dec 3. As of today we're in 6th place.
This vote will only take 90 seconds of your time. Please vote for us -- and have a friend or family member vote too. We are competing against other local globo gyms who may have been around for much longer. Every single vote is GREATLY appreciated!!
Step 1) Click here to vote
Step 2) Enter name and email
Step 3) Leave a short comment
Step 4) Click on link in your email to confirm your vote is real and counts
Step 5) Ask a friend (a CrossFit'r in another city for example) to help out and vote too
Step 6) Feel good about having supported a locally owned business focused on improving and promoting health and wellness on a daily basis
Non-members: If you're new to CrossFit CLE and haven't become a member, you can earn three free Saturday visits with your vote! Just print out the email confirmation of your vote and bring it into the gym.
PLEASE VOTE FOR CROSSFIT CLE!
This vote will only take 90 seconds of your time. Please vote for us -- and have a friend or family member vote too. We are competing against other local globo gyms who may have been around for much longer. Every single vote is GREATLY appreciated!!
Step 1) Click here to vote
Step 2) Enter name and email
Step 3) Leave a short comment
Step 4) Click on link in your email to confirm your vote is real and counts
Step 5) Ask a friend (a CrossFit'r in another city for example) to help out and vote too
Step 6) Feel good about having supported a locally owned business focused on improving and promoting health and wellness on a daily basis
Non-members: If you're new to CrossFit CLE and haven't become a member, you can earn three free Saturday visits with your vote! Just print out the email confirmation of your vote and bring it into the gym.
WOD
Snatch 1-1-1-1-1-1-1
WOD
Our new shirts are in! Mike will bring them to the 5pm class tomorrow. They are $25 a shirt and you will receive your shirt upon payment. To follow up with Mike about your order, email him at [email protected]
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Our new shirts are in! Mike will bring them to the 5pm class tomorrow. They are $25 a shirt and you will receive your shirt upon payment. To follow up with Mike about your order, email him at [email protected]
Click to Play
100% of all donations go to the Disposable Heroes Project
Eric Purcell will be matching every donation $0.35 on the dollar.
Eric Purcell will be matching every donation $0.35 on the dollar.
Special message from member Eric Purcell:
As you all know, it is CrossFit CLE tradition to perform a special workout on members birthdays. It is also a worlwide CrossFit tradition to donate to great causes and show appreciation for our military service men and women. So instead of honoring my birthday, we are going to honor the troops, and raise a little money for The Disposable Heroes Project.
Run 400 meters
40 meter walking lunge
25 burpee pull-ups
*Immediate 5 burpee penalty every time you drop off the bar during knees to elbows
**Scaling is permitted on KTE, push-ups, and burpee pull-ups to 20 reps, and the burpee penalty can be removed.
As you all know, it is CrossFit CLE tradition to perform a special workout on members birthdays. It is also a worlwide CrossFit tradition to donate to great causes and show appreciation for our military service men and women. So instead of honoring my birthday, we are going to honor the troops, and raise a little money for The Disposable Heroes Project.
WOD: "Disposable Heroes"
5 RoundsRun 400 meters
40 meter walking lunge
25 knees to elbows*
25 hand release push-ups25 burpee pull-ups
*Immediate 5 burpee penalty every time you drop off the bar during knees to elbows
**Scaling is permitted on KTE, push-ups, and burpee pull-ups to 20 reps, and the burpee penalty can be removed.
The workout was designed by Marines Sgt. Brad Mckee to raise
awareness and funds for wounded and fallen soldiers. The workout has
been designed to simulate the pain and agony that our soldiers go
through while fighting for our freedom. Let's honor the troops by showing the same kind of dedication and drive
during this workout. You can go home only after you cheer on every
member of your class to completion. Thank you for your support!
WOD
3 rounds for time:
20 handstand push-ups
100ft bear crawl
3 rounds for time:
20 handstand push-ups
100ft bear crawl
Reminder: 9:00am WOD only. Saturday from 10:00-2:00 is our Olympic Lifting Seminar.
WOD
Front squat 1-1-1-1-1-1-1 reps
WOD
Front squat 1-1-1-1-1-1-1 reps
Happy Birthday Eric!
WOD
21-15-9
Power snatch (95/65)
Pull-up
21-15-9
Power snatch (95/65)
Pull-up
Reminder: This Saturday is our next Olympic Lifting Seminar with USAW Advanced Level Coach Dan Bell. Come learn the snatch, clean, and jerk. Some of you need this to be able to participate in all CrossFit WODs -- you know who you are. Register now.
Rest day / make up a missed WOD
Rest day / make up a missed WOD
WOD
150 push-ups or 100 ring push-ups for time.
*Every time you stop, complete 20 double-unders or 10 tuck jumps.
150 push-ups or 100 ring push-ups for time.
*Every time you stop, complete 20 double-unders or 10 tuck jumps.
WOD
For time:95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
Bring a towel! Our rope is 12' and we only have one, so everyone will be substituting towel pull ups. Sub is 5 towel pull-ups for 1 ascent, or 6 strict pull-ups (no kipping).
For the month of October we will be following CrossFit.com programming*, but one day behind. Today
is their first day of a new 3 day cycle -- and now it will be easy for everyone to
know ahead of time what the next WOD for the gym will be. Whenever a "rest day" comes up, it will
be a make up day.
WOD
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
- 35 minute time limit.
* we may occasionally alter the WODs if necessary based on our member's skill levels, depending on what comes up, and depending on what equipment is required. As always, everyone should scale down each WOD to something appropriate to sex, age, strength...
WOD
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
- 35 minute time limit.
* we may occasionally alter the WODs if necessary based on our member's skill levels, depending on what comes up, and depending on what equipment is required. As always, everyone should scale down each WOD to something appropriate to sex, age, strength...
Rest day / make up a missed WOD
One of our members submitted this photo.
Can we agree that the globo gym fitness industry is failing for a reason?
Can we agree that the globo gym fitness industry is failing for a reason?
WOD TBA at gym
Scaling each CrossFit workout down to a level right for you is important to your long term development. Here is a perfect example of someone who didn't listen to his trainer's advice:
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
| Join Our Email List: |
| Search This Site |
