November 2010 Archives

WOD
Back Squat 1-1-1-1-1-1-1

WOD
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

We are fast approaching the Midwest Hopper Challenge. The event is filling up fast and they anticipate a sell out. Register and more info.

Here are the movements you will see at the Hopper:

WOD
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

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.

Tim Masterpaul - Athlete of The Month November 2010
Tim was with with us for 1yr 8mo and recovered from a back injury
with much patience and dedication. Tim recently moved to San Francisco
shortly after completing graduate school. We miss you Tim!

Rest Day / Make up a missed WOD

WOD - "Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Do you travel? Wondering if there will be a CrossFit gym near your next vacation stop? You can use the new iPhone app CrossFindr to locate the CrossFit gym nearest you in cities all across the country.

BLACK FRIDAY SPECIAL (expired)


WOD - "Helen"

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

Black Friday Special Update - members, if you refer someone to tomorrow's one day only special you will receive a credit of 50% off your next month membership. TBA tomorrow at midnight.

Happy Thanksgiving!
The gym will be closed for the holiday.
Tomorrow we will be open for a noon class and 5:00pm class ONLY.

WOD
1 mile run for time
Post time to comments

Rest day / make up a missed WOD

While the gym is closed on Thanksgiving it doesn't mean you can't work out. Several members are participating in the Cleveland Turkey Trot at 9:00am Thursday morning, just down the road at the Galleria. There is both a 1 mi and a 5 mi race. Register here.

HyperFit, a huge CrossFit gym voted "Best in Detroit" (2.5hr drive), is hosting the Midwest Hopper Challenge on Saturday, December 18. Coach Travis will be competing along with several members. If you'd like to participate, register here. This is a one-day event with four WODs.

HyperFit is also home to Julie Foucher (5th place in the 2010 CrossFit Games) and is Dani U's original gym.

Black Friday Special? Yes. It's coming. And it's good. For members who sign up this Friday ONLY -- no exceptions.

WOD
Push press 3-3-3-3-3-3-3 reps

Monday - Regular Hours
Tuesday - Regular Hours
Wednesday - Regular Hours
                   + Friday's 9:00am women only class has been moved to Wed
Thursday - CLOSED for Thanksgiving
Friday - No AM classes. There will be our regular noon class.
           + Evening: 5:00pm ONLY
Saturday - Regular Hours
Sunday - Regular Hours

WOD
Six rounds for time of:
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

The Warrior Dash is coming to Ohio! Several CrossFit CLE members participated in Chicago's Warrior Dash and this year there is one one in Columbus on June 4. You can register here.

When you sign up you are required to choose a start time. What times have you registered for? We can coordinate a team start -- post thoughts to comments.

WOD
Seven rounds for time of:
5 Handstand push-ups
10 Deadlift (185/115)
10 Chest to bar pull-ups
20 Double-unders

Rest day / make up a missed WOD

WOD
For time:
250m row
21-15-9 of
Power Clean (135/95)
Kettlebell swings (55/35)
250m row

WOD
Max rep pull-ups in 8 minutes
Max rep overhead squats (95/65 ) in 6 minutes
Max rep burpees in 4 minutes
Max rep sumo-deadlift high-pull (95/65) in 2 minutes

No breaks in between exercises. Score is total reps.

WOD
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps (10 singles)

Members, do you have a well developed physical skill? Are you willing to help others learn? We want your video (we'll film you if you want help). Max double unders? Heaviest deadlift? Fastest 400m? Most weight overhead? Maybe it's unusually developed rock climbing skills, snowboarding, shot put, flexibility, or skateboarding. Anything... if you have a physical skill, please share with the group.

Travis recently set a PR of 300lb clean & jerk after working with Coach Dan Bell (we'll try to get the next one on video). Aaron recently set a new PR on box jump height at 54 3/8" - with no specialty training, just 2 more years of CrossFit since his first 48" jump.

WOD
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

WOD - "Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Thank you to everyone who made yesterday's event such an incredible event!

And the "unknown" workout is .....

Well, first we want to address parking with 60+ people planning to show up. Please review your parking options here. There is room, we just want you to know where.

Next: heats -- We will be running heats of 8 people every 20 minutes from 10:00am to noon. Please come early and warm up if you're working out so that we can get the first heat started at 10:00 and the next heat started immediately after. We'll be there as early as 9:00am setting up.

Rest day / make up a missed WOD

This Saturday we will be selling $5 raffle tickets. You will have a chance to win prizes (shirts, gift cards, & 1 mo membership) -- and all of the money from the raffle tickets will go towards the purchase of a new Reverse Hyper from Rogue Fitness. A few members have struggled with back pain and this is a great way to help. Four year CrossFit'r Danny has used one at HyperFit and highly recommends it.

More about the Reverse Hyper in the CrossFit Journal

Description:
"The Rogue Reverse Hyper® decompresses the spine and has no vertical compression on the spine at all. This simple device allows for dynamic strength development in the concentric phase, while serving as a rehabilitation mechanism in the eccentric phase by gently stretching and depressurizing the spine and creating, in essence, an internal pumping mechanism filling the spinal column with spinal fluid and the low back muscles with blood. Anyone who has injured their back knows that the pressure needs to be relieved and circulation restored to the injured area in order to rehabilitate. This can be used 3 to 4 times a week for therapeutic work but have also had clients that used every day with light weight to get tightness out of lower back area."

In November of 1919, following the end of World War I, President Wilson proclaimed November 11th as the first commemoration of Armistice Day, later changed by Congress to Veterans Day in 1954.President Woodrow Wilson's words, in proclaiming the first Armistice Day, still ring true today:

    "To us in America, the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country's service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations..."


Please take some time to reflect this Veterans Day and remember to thank those who have served, and still serve, in our Armed Forces.

This Saturday is shaping up to be a large event! Please be sure to register by Thursday at midnight if you'd like to participate in the workout or receive free Chipotle (spectators only do not need to register to attend).

WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

CrossFit CLE had our own PR today: we had 40 members in attendance all in one day. Just a year ago we had only 40 members total! It is exciting participating in a WOD with so many people working together & giving their best -- the energy levels really go up. Keep up the hard work!

We want your shoes! Yes, your old smelly shoes that you haven't worn for three years. We want all of them! We're collecting old shoes for the 100 Thousand Shoes charity. You will see a large box for them at the gym tomorrow. Gym shoes, dress shoes, work shoes, anything...

WOD
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Rest day / make up a missed WOD

Reminder: CrossFit CLE's Three Year Anniversary event "UNKNOWN" is this Saturday. The workouts, food, and prizes are free to everyone IF and only IF your name is on the list. Register now. Beginners and guests are encouraged to attend!

The workouts will begin at 10:00am and run until noon. We will have two workout choices, one for beginners and one for the experienced athlete. Food will be provided by Chipotle at noon. Feel free to come to just the workout, just the food, or both.

WOD
Complete as many rounds as possible in 12 minutes of:
9 dumbbell Thrusters, 35lb
15 ft Rope Climb, 1 ascent (sub 10 strict pull-ups)

Never been to a CrossFit Gym? Each day you will see the workout-of-the-day (WOD) on our whiteboard along with a warm-up. Every participants' time / reps are marked on the whiteboard. Most members scale down the WOD and a few occasionally scale up, but everyone does the same workout. If you're not sure how to scale our trainers can quickly help you determine the right load/rep/distance/time for you.

The Washington Post: A dumbbell's guide to CrossFit

New to CrossFit? You can earn 4 free Saturday workouts:
1) Vote here for CrossFit CLE
2) click the confirmation link in your email
3) then print out the resulting page and bring it to the gym

WOD
Snatch one rep every minute on the minute for 15 minutes.

Rest day / make up a missed WOD.

CrossFit CLE went over 800 fans this week. Thank you all for your support!

CrossFit recently received a write-up in Ohio Sports and Fitness, out this month at 900 locations.

WOD
7 rounds for time:
5 deadlift (275/185)
10 wall ball (20/14)
15 box jumps (24/18)

Happy Birthday Tye B!

"Intensity is the independent variable most commonly associated with optimizing return." -- CrossFit Founder Greg Glassman. Are you going after your day (and your workout) with intensity?