February 2011 Archives
CrossFit CLE WOD updates are now published to our Facebook page. Some of you have shared that your job's network and/or phones block Facebook and so you can no longer get WOD updates. We've been testing three different auto-email tools over the last few days and settled on the one that will work best for CLE. The email updates are now automated and usually go out within 10 minutes of a Facebook update. The messages arrive in plain text format and will only contain what is posted by the gym (they do not include facebook "likes" or comments).
If you are a gym member and would like to receive WOD updates via email, send a message to Aaron or give him your email address at the gym. This service is only for current members. For non-members -- you will still need to visit Facebook.
Reminder: This Saturday from 10:00 - 2:00 -- Olympic Lifting Seminar with USAW Advanced Level Coach Dan Bell. Come to learn the snatch, clean, and jerk from the ground up. All beginners and those new to CrossFit are encouraged to attend. Your ability to master these skills has a clear impact on your WOD performance. Many of our members have attended once or twice already, so please ask around to get an opinion of the seminar. Register now.
Special 9AM WOD this Saturday: Cindy
Both the Groupon class and the regular class will be doing Cindy. AMRAP in 20 min of: 5 pullups, 10 pushups, 15 squats
Both the Groupon class and the regular class will be doing Cindy. AMRAP in 20 min of: 5 pullups, 10 pushups, 15 squats
WOD
Starting today our WOD will now be posted to facebook. If you are not a facebook user, no worries. You can visit the CrossFit CLE facebook page and see the WOD without having an account.
There are a number of reasons for this change, and we're excited about how this will affect all of us. First and foremost it is quicker, which is what you have been asking for. If you REALLY need to be the first to know the WOD for tomorrow you can follow us on Twitter ("CFCLE"), where our facebook page is linked to Twitter and you will receive a notification on your phone within seconds of the WOD posting. Second, last month our facebook page received 31,000 visits, while our webpage received 10,000. So by the numbers it is already the dominant path. Facebook is the most visited site on the web (March 2010) and most visited site for the year (2010). It's just a better tool for facilitating conversation and community.
CrossFitCLE.com will remain the preferred method of sharing information of any length. Facebook will be the preferred method for short and quick, primarily the WODs and reminders of occasional exceptions in open hours.
Rest day / make up a missed WOD
Members: Good news, our noon class with US Marine Vet and Level 1 CrossFit Coach Dave Rabbett is now 5 days / week! The new class time is 12:30 every day.
10AM & 11AM WOD
Skill:
Squat clean technique using moderate weight
8 sets of 2, rest 2 min between sets
WOD
AMRAP in 15 min:
10 lateral burpees
10 med ball cleans (20/14)
Next week will be benchmark week -- a classic CrossFit named workout each day! Also a change in the way the WOD is delivered. Many good things to come -- and spring is just around the corner (5 weeks away).
WOD TBA at Gym
WOD - "Double Jackie"
For time:
2k row
100 thruster (45/35)
60 pullups
Rest day / make up a missed WOD
The award for 2010 most consistent athlete goes to:
1) Eric Purcell - 159 visits2) Darren Fron - 146 visits
3) Pat Burke - 133 visits
4) Cindy Clark - 127 visits
5) Larry Yee - 110 visits
Have you ever wished for a chance to meet and/or work out with some of the top competitors from the CrossFit Games? We're in luck because we're in Cleveland and only 2hr from the Arnold Sports Festival and CrossFit is going to be there.
The list Crossfit athletes includes Rich Froning, Austin Malleolo, Josh Everett, Camille LeBlanc, Kevin Montoya, Mikko Salo, Christy Phillips, Miranda Oldroyd, Rob Orlando, Graham Holmberg, Matt Chan, Ben Smith, Dan Bailey, Jason Khalipa, and many more. There will even be an exact replica of the final three events from last year's CrossFit Games! Click here for more info...
Happy Birthday Jeff S!
Did you know? We can print out your visit history from every time you scan in. On request we can create a PDF of your visit history and email it to you. Some employers and insurance companies give discounts for maintaining your health!
Hammer Ergatta: this Sunday at 8:30am (info)
To register click here then click Registration Form on the left.
There is a late registration fee for entries on Feb 9 or later.
Same day registration IS accepted for a $10 late fee.
Strength
10 sets of 3 deadlift at 65% 1RM
Rest 1 min between sets.
No dropping, must do touch-and-go reps.
WOD
AMRAP in 4 minutes:
10 KB swings (55/35)
15 wall ball (20/14)
15 ring push-ups
25 double-unders
-- repeat for 3 cycles, rest 2 min between each
Partner WOD
100 clean and jerks (135/95)
While one person is performing the C&J the other person is doing burpees.
Switch off until goal of 100 C&J is completed.
January's Athlete of the Month: Geoff Yaw
Skill:
3 sets, not for time
10 ring dips
20 GHD sit-ups
20 GHD sit-ups
WOD
4 min of row for calorie count
3 min of pull-ups
2 min of bodyweight back squat
1 min: push press or jerk (135/95)
*rest 1 min between exercises*
Score is total reps
Rest day / make up a missed WOD
10AM Olympic Lifting Practice (Olympic Lifting Seminar prerequisite)
11AM WOD
Update: several of you have asked because of "Tackle the Tower" -- yes we are still open Saturday for our 10am Olympic Lifting class and our 11am WOD
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Rowing Seminar - Sunday afternoon 3:00-5:00
Olympic Lifting Seminar - Saturday, Feb 19th
Skill
3 sets (not for time):
3 sets (not for time):
15 pistols
30 double unders
WOD
AMRAP in 12 min:
7 sumo deadlift high-pull (95/65)
7 lateral burpees
7 toes-to-bar
WOD
*45 min time cap*
Three rounds for time:
50 box jump (24/18)
40 wall ball (20/14)
30 kettlebell swings (55/35)
20 burpee pull-ups
100 ft overhead walking lunge (45/25)
1:00PM UPDATE We WILL have evening classes
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AM classes are cancelled due to the accumulating ice. Please stay safe! If tomorrow is as bad as predicted evening classes might be cancelled too. Please check back here or on facebook.WOD TBA
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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