Luke Pliakis: September 2009 Archives

OK everyone, for those of you who have been wanting to get your Level One CrossFit Certification but putting it off because you didn't want to travel a far distance... Rogue Fitness (in Columbus, Ohio) is holding one the weekend of January 30^th and 31^st, 2010.  You can sign up by clicking the link below, but hurry and register because these fill up extremely fast.

Buy-In:
Run 800 Meters

WOD:
AMRAP (As Many Rounds As Possible) in 20 Minutes:
10 Wall Balls
10 GHD Sit-Ups
10 Back Extensions

Ca$h-Out:
Max Pull-up bar holds (Hang onto the bar as long as possible)

Buy-In:
2 rounds:
30 air squats
20 push-ups
10 wall balls

WOD:

"Fran... On Water"

For time:
1000 meter row
21 Thrusters (95# / 45#)
21 Pull-ups
750 meter row
15 Thrusters
15 Pull-ups
500 meter row
9 Thrusters
9 Pull-ups

** If there are not enough rowers, some of you brave (unlucky) souls will have to do Sumo Deadlift High-Pulls as a substitute. Number of repetitions will be in accordance with CrossFit HQ standards. OUCH! (Click Here to see what you're in for)

Ca$h-Out:
100 double-unders for time -- or, if you are still unable to perform double-unders in a proficient manner -- 50 tuck jumps for time.

Buy-In:
CFWU x 2

Strength:

Go Heavy!
Shoulder Press
1-1-1
Push Press
2-2-2
Push Jerk
3-3-3

WOD:
3 Rounds for Time:
100 foot bear crawl
15 Box Jumps (24 Inch)
15 Burp-Ups (Do a burpee, on the jump, you jump into a pull-up)

Cash-Out:
Partner Stretch

Alright everyone, todays reading assignment comes from AgainFaster.com. 

What goes through your mind when you check this website daily, when you walk into the door of the gym, right before you hear "3-2-1 GO!"  I'd like everyone to read this article and think about it... Do you settle for being good rather than the best?

After the Gun

Buy-In:
CrossFit Warm up x 2

 

Strength Training:

Back Squat 5-5-5-5-5

 

WOD:

"Helen"

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (55# / 35#)
12 Pull-Ups

 

Cash-Out:

Post time to BeyondTheWhiteBoard, eat well, rest, show up tomorrow

Let's congratulate Coach Travis and Regina in welcoming Tahj Page, born this afternoon at 4:40pm, weighing in at 6 lbs, 13 ounces, 19 inches long.

The following is from a fellow CrossFitter who lives in the CLE.  I felt what he wrote covered September 11^th better than I could express.

“The men and women who served and died on 9/11, and those who have served and died since in the efforts to keep each one of us safe, did and do so such that we in America may continue to live our lives in freedom. Our regular, every day lives, the ones we make our way through every regular day. Whether they be or were LEO, Firefighters, or in our Armed Services, each of them did and does go to work wherever they find themselves, doing a dangerous, some times life-threatening job, so that I may go about my day with that many fewer fears, with that many fewer dangers to personally confront. Having met so many more of you who do this these last 3 years only serves to increase my awareness and appreciation.

So what will I do today, September 11 ^th? Well, I already spent a moment in silence in memory and in mourning for the civilians who lost their lives on September 11^th, 2001. People just like you and me, going about a regular day doing their regular things living a regular life. I reflected, and continue to reflect as I head to the office, that none among us who spends even a minute in reflection on September 11^th is able to consider the life they live as regular in the same way any longer.

 And so for the rest of today I will think, in each moment of my regular day, that my ability to have a regular day, today, September 11^th, is due in no small part to the jobs done by those who served and died on September 11^th, and by those who serve knowing that they may die in that service to this day. I will honor their service and their sacrifices by doing the very best that I can in the progress of my regular day, because that is what they hope for me and for each of you.

Each of us, living a regular day, free, means that each LEO, each Firefighter, and each person in the Armed Forces successfully completed their mission today.”
--Bingo

With that being said, I feel I should remind everyone that Fight Gone Bad IV is two weeks away.  I encourage everyone to register and participate in this… “This is for people who fight a daily battle with a disease that eats away at their body and soul. This is a donation to the men and women who gave a part of themselves -- REALLY GAVE -- for the freedoms we forget about daily.”


And now for the show...

Buy-In:
CFWU x 3

WOD:
"Josh"

For time:

21 Overhead Squats (95# / 45#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

Cash-Out:
Max rep sit-ups in 3 minutes, with as little rest as possible


**A bitter sweet moment for member owner recognition:

Happy Birthday, Coach Aaron, from your CrossFit CLE family! We will have your special birthday WOD coming up within the next few days, our only request is that you can make it to one of the classes. Have a Great Birthday!

BUY-IN:
3 rounds:
100 ft. Bear crawl
10 Burpees

SKILL WORK:
Double-unders for 10 minutes
* No substitutions today. Even if you only get one at a time, trip all over your feet, struggle with the jump rope, and end up wanting to choke someone out with it, you WILL do double-unders. Practice makes perfect and always pays off. You won't get any better or ever be able to do double-unders if you always opt to do 3x singles.

WOD
5 Rounds for time:
20 Dumbbell swings (50# / 25#)
20 Double-unders
15 Push-ups

** Dumbbell swings and kettlebell swings are pretty much the same movement but may feel slightly different. We are all about versatility at CLE and we want our athletes to be able to work with a broad range of equipment. Since there are a limited amount of dumbbells whomever is done with their warm-up first gets first dibs. However, the use of kettlebells will be permitted as an alternative if necessary.

CASH-OUT:
3 rounds:
1 minute handstand hold
--or--
Practice HSPU for 5 minutes

All right, CrossFit CLE… Where the hell is everyone hiding? We know the holiday weekend just passed and summer (if you can even call what we've had this year a summer) is slowly coming to an end, but that doesn't mean everyone can disappear all of a sudden and start slacking on your training! If anything, you should use this time to train harder, eat better, get stronger, and step it up. After all, now that summer is practically over, what ELSE are you going to do with your lives? No more bar-b-q's, pool parties, beach outings, gallivanting around, vacationing, or whatever the hell has been keeping you out of the gym!

OK, enough of the guilt trip/lecture/motivational ranting for now -- hope to see all of you this week, ready to train and put some hard work in!

** Update in WOD programming: For the next couple of weeks, we decided we're going mix it up a little and deviate away from the "Girls and heroes" theme. Upon his return, Coach Carl will inform you if we will resume the "Girls and heroes" theme to close out the month of September. Until then, expect some serious ass-kicking and a variety of new work outs.



Buy-in:
Run or row 800 meters
Group Burgener warm-up

WOD:
"Games 2009 Chipper"

15 Squat Cleans (155#/100#)
30 Toes to Bar
30 Box Jumps (24 in/20 in)
15 Muscle-Ups (10 for women)
30 Push Press or Push Jerks (40# DB/25# DB)
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 ft. Overhead Walking lunge (45# Plate/25# Plate)

Cash Out:
Stretch
Go home ... If you came, you deserve it!