December 2010 Archives
Happy new year!
We will be open again on Sunday the 2nd, 11am class only.
We will be open again on Sunday the 2nd, 11am class only.
A few of you have been asking about wrist straps for support in overhead squats and handstand push-ups. Some of us have been ordering the 20" from here. Please share a link in comments if you have something else you prefer.
Athlete of the month for December: Sarah Routh
Reminder: 9am and noon class only today. Closed on New Years Day.
WOD
In two person teams (to be selected by the trainer) complete the following in order:
100 ft overhead walking lunge
100 push press (95/65)
100 burpees
100 sumo deadlift high-pull (95/65)
100 box jumps
Only 1 person working at a time. Every time you switch off, both partners must complete 3 toes-to-bar before proceeding.
Happy 2011, CrossFit CLE! Let's make it another great year!
WODIn two person teams (to be selected by the trainer) complete the following in order:
100 ft overhead walking lunge
100 push press (95/65)
100 burpees
100 sumo deadlift high-pull (95/65)
100 box jumps
Only 1 person working at a time. Every time you switch off, both partners must complete 3 toes-to-bar before proceeding.
Happy 2011, CrossFit CLE! Let's make it another great year!
Reminder: we are closing to new members Jan 1 - 31, and there are only two days left to join in December. If you would like to be the first to join in Feb, please sign up for our waitlist.
WOD
3 rounds for time:
30 power snatch (75/45)
10 wall walks
30 pull-ups
WOD
3 rounds for time:
30 power snatch (75/45)
10 wall walks
30 pull-ups
Reminder: Saturday, Jan 8 - Olympic Lifting Seminar with USAW Advanced Level Coach Dan Bell. Learn snatch, clean, and jerk from one of the most experienced instructors in the state. Register.
WOD
For time:
200 double-unders (sub 2x singles)
150 air squats
100ft bear crawl push-ups (to be explained at gym)
50 hollow-rocks
WOD
For time:
200 double-unders (sub 2x singles)
150 air squats
100ft bear crawl push-ups (to be explained at gym)
50 hollow-rocks
STRENGTH
Perform 4 front squat at 85% of your 1 rep max at the top of every minute for 10 minutes
WOD
5 rounds for time:
7 box jump (30/24)
7 burpee pull-ups
Perform 4 front squat at 85% of your 1 rep max at the top of every minute for 10 minutes
WOD
5 rounds for time:
7 box jump (30/24)
7 burpee pull-ups
Rest day / make up a missed WOD
Reminder: tomorrow we have a noon only class. Our next classes will be on Sunday at 10am and 11am.
WOD: "CLE's 12 Gifts of Christmas"
1 Squat Clean (95/65)
2 Thruster (95/65)
3 Front squat (95/65)
4 Power Clean (95/65)
5 Lateral Burpees
6 Box Jumps (24/18)
7 Air Squats
8 Wall ball (20/14)
9 Pull-ups
10 Kettlebell Swings (55/35)
11 Hand Release Push-ups
12 Squat Snatch (95/65)
This was inspired by the Christmas song and many other Crossfit affiliates ... "On the first day of Christmas, my true love gave to me ..."
Start with 1 squat clean. Then proceed with 2 thrusters, 1 squat clean. Then do 3 front squats, 2 thrusters, 1 squat clean. Continue with this pattern through all exercises -- ending with 12 squat snatches, 11 hand release push-ups, 10 kettlebell swings, 9 pull-ups, 8 freakin' wall balls, 7 "who knew air squats could be this hard?", 6 box jumps, 5 "are you kidding me?!" lateral burpees, 4 power cleans, 3 "is this over yet?!" front squats, 2 thrusters, and 1 FINAL, PERFECTLY EXECUTED SQUAT CLEAN!
Happy holidays!
WOD: "CLE's 12 Gifts of Christmas"
1 Squat Clean (95/65)
2 Thruster (95/65)
3 Front squat (95/65)
4 Power Clean (95/65)
5 Lateral Burpees
6 Box Jumps (24/18)
7 Air Squats
8 Wall ball (20/14)
9 Pull-ups
10 Kettlebell Swings (55/35)
11 Hand Release Push-ups
12 Squat Snatch (95/65)
This was inspired by the Christmas song and many other Crossfit affiliates ... "On the first day of Christmas, my true love gave to me ..."
Start with 1 squat clean. Then proceed with 2 thrusters, 1 squat clean. Then do 3 front squats, 2 thrusters, 1 squat clean. Continue with this pattern through all exercises -- ending with 12 squat snatches, 11 hand release push-ups, 10 kettlebell swings, 9 pull-ups, 8 freakin' wall balls, 7 "who knew air squats could be this hard?", 6 box jumps, 5 "are you kidding me?!" lateral burpees, 4 power cleans, 3 "is this over yet?!" front squats, 2 thrusters, and 1 FINAL, PERFECTLY EXECUTED SQUAT CLEAN!
Happy holidays!
WOD
TBA at gymCongratulations to Jeremy W who got his first muscle-up yesterday!
Thank you to everyone for bringing your holiday cheer to the CrossFit CLE Christmas Party last night at Southside. Over 30 members in attendance -- fun times with great people!
Rest day / make up a missed WOD
Looking for our holiday hours? Our current hours are at hours.crossfitcle.com. Over the holidays our schedule is sometimes in flux due to some trainers leaving town. If you want to be sure of your visit please register for a class. If for some reason it is canceled or rescheduled the system will email you immediately.
Looking for our holiday hours? Our current hours are at hours.crossfitcle.com. Over the holidays our schedule is sometimes in flux due to some trainers leaving town. If you want to be sure of your visit please register for a class. If for some reason it is canceled or rescheduled the system will email you immediately.
GROUPON.CROSSFITCLE.COM
Update (April 6): Tomorrow, Thursday April 7, is the last day to activate your groupon. Activation means that you register for class online and bring your groupon with you to class. We have decided to extend this deadline to Friday to finish out the week. After Friday there will be no late exceptions.
GETTING STARTED
1) Register for a groupon class. With the rare exception (active college athletes) more than 3 days / wk is almost always too much for someone starting CrossFit. This is not your average globo gym. The workouts are intense and you will need the time to recover. If after a few weeks your body feels good and capable of handling more, please consider registering for more classes then.
2) Print out your groupon and bring it to class to be redeemed
3) Sign waiver at the gym and begin your first class
NO SHOW POLICY:
Note: occasionally a class will fill up and you will have an option to be put on the wait list. This means that if someone else cancels you will receive an email immediately notifying you that you are now on the list and can attend that class.
If you do not show up for class but fail to cancel your class registration at least 2hr before class, you have effectively blocked someone else from attending. No show reservations will cause all future reservations to be cancelled, and you will have to re-register for classes before you can attend.
----------------------------------------------------
The "Fine Print"
- Expires Apr 7, 2011
- Limit 1 per person, may buy 1 additional as a gift.
- Must activate membership by 4/7/11, membership expires 2 months from activation date.
- Online class registration required. (bring a copy of your Groupon to your first class)
- For new members only, but current members may buy one as a gift.
Additional Information
- You can only attend class IF you register for that class in advance online. You can do this quickly by clicking on Hours / Schedule at www.CrossFit CLE.com (look for GROUPON)
- The class schedule is live 24/7 at hours.crossfitcle.com
- If you show up at the gym without registering in advance you are NOT allowed to participate in any classes. But you ARE welcome to visit, watch, and cheer everyone on!
- To keep training quality high (as expected at any CrossFit gym), the Groupon classes are limited to 10 and may fill up. If they fill up too often we WILL add more.
- Because we have a large number of starters entirely new to CrossFit from Groupon, we have organized special Groupon classes. If you want to progress into full-on CrossFit classes (non-groupon classes, greater challenge, more skill) you can do so but only AFTER purchasing, scheduling, and completing "The 9" Foundations. Foundations are a requirement for all new members to participate in regular WOD classes (non-groupon classes), whether from groupon or not. You are encouraged to attend the starter Groupon class for a week or two first before deciding to purchase "The Nine" foundations. We don't want you to spend another $99 before you know what this CrossFit stuff is all about. You do NOT need to purchase anything extra to use all 29 Groupon visits if you attend Groupon classes. However because so many people ARE joining after their groupon expires we are rate limiting the new sign-ups to 3 per week. If you know that you plan to join after your gruopon, sign up early for "The Nine" with Dave so that you don't get stuck waiting a few weeks without workouts.
- Want to know more about what we do? CrossFit is a nation-wide program and there is A LOT of free instructional videos at www.crossfit.com
- This page will be updated from time-to-time with frequently asked questions.
Reminder: On Wednesday evening we will have ONLY the 5:00pm class.
CrossFit CLE's Christmas Party / Social / Mixer is at 6:00pm at Southside in Tremont on Wednesday. The back patio is reserved for us. Everyone is encouraged to attend with guests and friends.
WOD
10 rounds for time:
10 wall ball (20/14)
10 kettlebell swings (55/35)
CrossFit CLE's Christmas Party / Social / Mixer is at 6:00pm at Southside in Tremont on Wednesday. The back patio is reserved for us. Everyone is encouraged to attend with guests and friends.
WOD
10 rounds for time:
10 wall ball (20/14)
10 kettlebell swings (55/35)
WOD
Max rep back squats (225/155) in 3 min
Max rep pull-ups in 3 min
Midwest Hopper Results
7th Place Danny Urcuyo
9th Place Travis Page
16th Place Dave Rabbett
31st Place Jeff Brannigan
34th Place Eric Purcell
Max rep back squats (225/155) in 3 min
Max rep pull-ups in 3 min
7th Place Danny Urcuyo
9th Place Travis Page
16th Place Dave Rabbett
31st Place Jeff Brannigan
34th Place Eric Purcell
WOD
100 burpees for time
100 burpees for time
Reminder: The gym will be closed tomorrow (Saturday) while many of us go to Michigan to compete in the Midwest Hopper challenge.
WOD
Push Press 3-3-3
Push Jerk 2-2-2
Split Jerk 1-1-1
CrossFit is now officially an ANSI Accredited Certificate Program Issuer.
WOD
Push Press 3-3-3
Push Jerk 2-2-2
Split Jerk 1-1-1
CrossFit is now officially an ANSI Accredited Certificate Program Issuer.
WOD
5 rounds for time:3 power snatch (135/95)
6 thruster (135/95)
9 power clean (135/95)
12 pull-ups
CrossFit is hard. Challenging. Painful. And sometimes discouraging. So why do it? We all have our own reasons, some of them shared and some of them very unique. This Friday you will see a new whiteboard at the gym. It is for each of us to fill in the blank "I CrossFit..."
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2011 June - Emily Brunner
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2011 April - Doug Ganor
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2011 March - Mollie MacDonald
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2011 February - Tye Brown
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2011 January - Geoff Yaw
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2010 December - Sarah Routh
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2010 November - Tim Masterpaul
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2010 October - Jeff Sobieraj
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2010 - Pat & Shelly
WOD
3 rounds for time:
10 deadlift (275/185)
50 double-unders
Thanks again to everyone for your support in the Best Gym in Cleveland vote. It means a lot to many of us -- amazingly beating gyms with up to 8 locations and much larger memberships than us because our members are so passionate about what we do here. Thank you!!
Example on Left: shortens life. Example on Right: good.
3 rounds for time:
10 deadlift (275/185)
50 double-unders
Thanks again to everyone for your support in the Best Gym in Cleveland vote. It means a lot to many of us -- amazingly beating gyms with up to 8 locations and much larger memberships than us because our members are so passionate about what we do here. Thank you!!
Example on Left: shortens life. Example on Right: good.The Concept2 rowing machines are our most expensive pieces of equipment. You can help preserve their life when you are finish by lifting the handle out of the holder and letting it pull all the way up. Thank you Rowing Coach Justin for this tip!
In the Best Gym category there were 74 nominees and 2898 votes. CrossFit CLE was crowned first among this competitive category. Thank you to everyone for your support in this vote, and for helping on a daily basis to make CrossFit CLE what it is!
Rest day / make up a missed WOD
Reminder: This Saturday is the Midwest Hopper Challenge at HyperFit, a CrossFit gym and winner of Best Gym in Detroit. We will be closed on Saturday as all of our trainers will be out of town competing and/or supporting those who compete. Everyone is invited to attend and/or participate. If you haven't seen one of these competitions yet they are really a sight to be seen!
Written from a purely observational point of view: Globo gym or CrossFit
Reminder: This Saturday is the Midwest Hopper Challenge at HyperFit, a CrossFit gym and winner of Best Gym in Detroit. We will be closed on Saturday as all of our trainers will be out of town competing and/or supporting those who compete. Everyone is invited to attend and/or participate. If you haven't seen one of these competitions yet they are really a sight to be seen!
Written from a purely observational point of view: Globo gym or CrossFit
From the article: "Now, which one sounds better? I'm pretty sure I have not exaggerated anything here - these are my actual experiences."
We know that your training is important. It is important to us too! We're committed to being open when possible within these blizzard conditions. We're doing our best, with some trainers leaving as much as 2-3x earlier than usual to open the doors at CrossFit CLE. Please check the news for road and weather conditions. We appreciate your understanding if we're a few minutes late when challenged by slippery roads and traffic delays.
Aaron, Travis, Regina, Dave, Pat, & Dani
Aaron, Travis, Regina, Dave, Pat, & Dani
STRENGTH
Thruster 3-3-3-3-3
WOD
3 rounds for time:
50ft KB overhead walking lunge right arm (55/35)
50ft KB overhead walking lunge left arm (55/35)
21 KB swings (55/35)
Thruster 3-3-3-3-3
WOD
3 rounds for time:
50ft KB overhead walking lunge right arm (55/35)
50ft KB overhead walking lunge left arm (55/35)
21 KB swings (55/35)
AMRAP in 20 minutes:
1 power clean
2 front squat
1 split jerk
10 pushups
Choose a weight that is challenging for you.
1 power clean
2 front squat
1 split jerk
10 pushups
Choose a weight that is challenging for you.
Reminder: New memberships will not be sold in January. If you'd like get started with CrossFit CLE please sign up before the end of the year or beginning in Feb 2011.
After a close poll, the location for our Holiday Party is Southside in Tremont on Wednesday the 22nd from 6:00pm - ???.
WOD - Filthy Fifty - The Remix
For time:
50 tuck jumps
50 calorie row
50 push-ups
50 KB sumo-deadlift high-pull (55/35)
50 jumping air squats
50 deadlift (135/95)
50 MB clean (20/14)
50 lateral burpees
50 abmat sit-ups
After a close poll, the location for our Holiday Party is Southside in Tremont on Wednesday the 22nd from 6:00pm - ???.
WOD - Filthy Fifty - The Remix
For time:
50 tuck jumps
50 calorie row
50 push-ups
50 KB sumo-deadlift high-pull (55/35)
50 jumping air squats
50 deadlift (135/95)
50 MB clean (20/14)
50 lateral burpees
50 abmat sit-ups
Rest day / make up a missed WOD
Reminder: Women-only CrossFit class every Tues, Thurs, Fri at 9:00am
To the ladies, have you ever wondered why you don't feel like a cover model even though regular CrossFit attendance has brought down your dress size? You know what you go through in CrossFit. It leaves you in a healthy, empowered, functional, balanced, and well earned place. Here is what the model goes through:
We will be CLOSED for all morning classes due to the blizzard. We plan on hosting evening classes if the roads are clear.
WOD
TBA at gym
WODWOD
21-18-15-12-9 reps of:Power snatch (115/75)
Wall ball (20/14)
Knees-to-elbows
Ever wish your snatch looked more like this 4 year old's snatch and less like a monkey with stick? Register for our next Olympic Lifting Seminar with USAW Advanced Level Coach Dan Bell on Saturday, January 8 from 10:00-2:00. You will learn the snatch, the clean, and the jerk from one of the most experienced coaches around. This seminar is open to the public but members receive a 25% discount applied at checkout.
CrossFit CLE gift cards are now available for online purchase and instant print-out by clicking on the gift icon in the upper-right hand corner of the page. The gift cards work like regular gift cards - they can be used towards the purchase of anything at CrossFit CLE (memberships and/or seminars) but are not memberships themselves. But also like a gift card, if you loose it, it's gone.
STRENGTH
Deadlift 3-3-3-3-3
WOD
For time:
15 down to 1 reps of burpees with
1 up to 15 reps of air squats
STRENGTH
Deadlift 3-3-3-3-3
WOD
For time:
15 down to 1 reps of burpees with
1 up to 15 reps of air squats
Rest day / make up a missed WOD
CrossFit CLE Holiday Party
Wednesday, December 22. 6:00pm - ???
There will be a 5:00pm only class on Wed evening the 22nd, then we will all be meeting for a party / mixer / social event. All members / friends / family are invited to attend.
We haven't selected a location. Please comment with your suggestions and we will put it up for an online vote.
CrossFit CLE Holiday Party
Wednesday, December 22. 6:00pm - ???
There will be a 5:00pm only class on Wed evening the 22nd, then we will all be meeting for a party / mixer / social event. All members / friends / family are invited to attend.
We haven't selected a location. Please comment with your suggestions and we will put it up for an online vote.
WOD
AMRAP in 20 min:
Row 500m
10 Overhead Squats (135/95)
AMRAP in 20 min:
Row 500m
10 Overhead Squats (135/95)
WOD
3 rounds for time:
20 sumo-deadlift high-pull (135/85)
400m run
20 GHD sit-ups
3 rounds for time:
20 sumo-deadlift high-pull (135/85)
400m run
20 GHD sit-ups
Update: Today is the last day to vote for "Best Gym in Cleveland". It has been a very close race for us between first and second place. Every vote is needed!
WOD
6 rounds for time:
7 burpees
14 kettlebell swings (55/35)
21 box jumps (24/18)
WOD
6 rounds for time:
7 burpees
14 kettlebell swings (55/35)
21 box jumps (24/18)
Rest day / make up a missed WOD
For the month of January CrossFit CLE will be closed to new members -- that is we will not accept any new members in January. This will help avoid the flaky New Years Resolution crowd and keep our environment full of committed people ready work. If you are planning to buy a new membership be sure to buy your membership before January 1.
For the month of January CrossFit CLE will be closed to new members -- that is we will not accept any new members in January. This will help avoid the flaky New Years Resolution crowd and keep our environment full of committed people ready work. If you are planning to buy a new membership be sure to buy your membership before January 1.
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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