HOLIDAY: SATURDAY, JULY 4 -- we will be open only for our 9am workout (no 10am workout)
Warm-up: Standard CF warm-up
Complete as many rounds as possible in 20 minutes of:
Thruster, 5 reps
Hang Powercleans, 7 reps
Sumo Deadlift High-pull, 10 reps
Choose one weight and use the same weight for all three movements throughout the workout.
Big dogs: 95lb men / 75lb women
Pack: 65lb / 45lb
Pups: 45lb / 25lb
Warm-up: Standard CF warm-up
Complete as many rounds as possible in 20 minutes of:
Thruster, 5 reps
Hang Powercleans, 7 reps
Sumo Deadlift High-pull, 10 reps
Choose one weight and use the same weight for all three movements throughout the workout.
Big dogs: 95lb men / 75lb women
Pack: 65lb / 45lb
Pups: 45lb / 25lb
Buy-in
Row 1000 meters
15 Push-ups
15 Squat jumps
15 Pull-ups
Burgener Warm-up
AMRAP in 20 minutes:
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High-pull 95/65
Post rounds to Whiteboard.
Cash-out
100 Sit-ups
Stretch for 3-5 minutes
This pic is of Brian MacKenzie, founder of CrossFit Newport Beach and CrossFit Endurance. Check out the definition of unscared and ask yourself: AM I UNSCARED?
Train hard. Eat well. Get lots of sleep. Repeat.
News & Notes
Coach Adam will be offering a course to help develop and improve your skill with the russian kettlebell and it's foundational movements, including the Turkish Get-up. Please sign your name on the front board; interested CrossFitters will be contacted with more information, including a date and time. Please contact Coach Adam for more information: adam@crossfitcle.com.
Coach Travis is offering another course covering the Zone on Saturday, July 18th at 11AM [after the morning WODs]. The workshop will answer questions concerning your specific Zone needs and how to improve your performance through nutrition. Please contact Coach Travis for more information: travis@crossfitcle.com.
Don't forget about our nutritional challenge this month. We're not asking you to change your current diet habits, we just want you to begin understanding how you fuel your body and how to monitor your intake.
A couple members have sent great pre-printed food logs which they created and/or found on the web. I'll try to get them posted to the site for anyone desiring a food tracker. Remember, the food log is mandatory for all CLE members. All we're asking is for you to write your foods and beverages in a journal or log and present it to the trainer BEFORE your daily workout. No log = 50 burpees for every day missed. Easy enough, eh...
Wednesday Strength Day
Buy-in
Run 800 meters
Rippetoe WU [for front squat]
WOD
Front Squat 3-3-3-3-3
Post loads to Whiteboard.
Cash-out
Maximum Effort Box Jumps 24/18
[How many box jumps can you hit in 2 straight minutes?]
Maximum Effort Sit-ups -- from Abmat or GHD
[How many sit-ups can you do in 2 straight minutes?]
Check out this article posted by Again Faster. It's a quick read and definitely hits home for me, personally.
If you haven't already read about next month's nutrition challenge, scroll down the blog and check it out. I'm confident no one wants to start their day with 50+ burpees!
Buy-in
Two rounds:
CFWU
Row 250 meters
WOD
Three rounds for time:
Run 400 meters
21 KB swings 55/35
12 Handstand push-ups
Post time to Whiteboard.
Big Dogs/Pack Dogs:
As Rx'd
Pack:
Three rounds for time:
Run 400 meters
21 KB swings 35/20
Pups:
Three rounds for time:
Run 400 meters
15 KB swings 35/20
9 HSPU [progressions]
Cash-out
30 Burpees for time!
HARDEN THE F@&% UP, CLE!
July Challenge Info
Part I:
Sittin' behind the steering wheel of your dream car. Key in the ignition. Foot on the pedal. Hand on the gearshift. Red light flickering; getting ready to flash you the green for GO! At the start of your race, the last thing you want to worry about is if your vehicle is properly fueled.
Your body is a one-of-a-kind, specially-tuned super-vehicle. Give it the proper nutrition it desires/requires and it gives you the performance you need to excel in life. Piss in the engine and, well, be prepared for plenty of pitstops [i.e. doctor & medical visits, sickness, poor performance, etc.]
Enough with the analogies -- what's the f-ing challenge?
Before EVERY workout in July, EVERYONE is required to hand-in your meal list from the previous day to the trainer-on-duty. On a sheet of paper or in a journal, we want to see:
- meal times
- contents of meal with approximate portion amount
- beverages consumed during day
- snacks
- glasses of water consumed for day
Pretty simple, right... We're not telling you to change anything or -way you're currently eating, we just want to know what and when you're "fueling your machine."
You: Well, I don't care about my "diet" and don't want to hand-in my food list!
Us: That's okay. You don't have to... Just hit the deck for 50 BURPEES BEFORE YOU'RE ALLOWED TO PARTICIPATE IN THE DAY'S WOD. No exceptions.
You: Yay, burpee? [Tears rolling down cheek.]
- The first entry into your food journal will be handed-in to trainer-on-duty on Thursday, July 2nd [which will show your meals from Wednesday, July 1.]
And yes, weekends and your day's off count. If you don't bring in the appropriate food log for any days missed, burpees will accumulate, but MUST BE COMPLETED BEFORE the current day's workout. There will be a Daily Penalty Burpee Maximum of 150.
PALEO KITS -- Take a look at these great portable meals. Made fresh daily and vacuum-sealed, these meal kits will help you get through the day when you don't have time or opportunity to "make" your own meal. Plus, the proceeds help Steve's Club, a non-profit CrossFit in Jersey keeping kids off the streets and teaching the CrossFit methodologies. They're reasonably priced already, but if we order in bulk, we can get an even-better price. If you're interested, make a comment on today's blog or post on the gym's whiteboard. There is a 7-day backorder, so we'll give you until this Friday, July 3rd to let us know if you're interested in ordering kits.
Part II:
We'll also have our continual physical challenge. This month will include more olympic lifting instructions and WODs. Throughout the month, we'll take time before or after the daily workout to practice proper OLY techniques and skill transfers. This will be a great time to advance as crossfitters and better human athletes.
June 29 WOD
Buy-in
Two rounds of:
21 calorie Row
15 Back extensions
9 Dislocates
WOD
Ten rounds for time of:
3 Weighted Pull-ups 45/35
5 Strict Pull-ups
7 Kipping Pull-ups
* Coming off bar or going to ground constitutes termination of a set.
Post time and number of sets to completion on Whiteboard.
Cash-out
15 Burpees
15 Sit-ups
Run 400 meters
14 Burpees
14 Sit-ups
Here's the video for the 2009 Northeast Ohio CrossFit Challenge:
June 27 WOD
WOD
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 Bench Press* 135/95
15 Push presses 95/65
20 Ring dips
Post rounds on Whiteboard.
* We only have one bench press. We'll substitute 2x push-ups for bench press.
Buy-in
Row 1000 meters
WOD
Hang Power Snatch 3-3-3-3-3
Post loads on Whiteboard.
Cash-out
Three rounds for time of:
7 Burpee Pull-ups
21 Doubles (3x Singles)
Post time with load [from snatches].
We're going to breakaway from the main-page for two days...
Side-note: Last week's Cindy and Mary times were erased. The whiteboards are there for everyone to use, but please don't erase anyone's stats. Boards will be cleaned by a trainer after a few days of WODs. In the meantime, if you remember your Cindy/Mary final numbers, please write them on the board. I'd like to add 'em to the Top 3 board, but don't know who did what... Thanks.
Here's the deal:
Tuesday would be a 5K which leads into Wednesday's rest day. We're gonna flip the script. On Wednesday's scheduled rest day, you can come to the gym for a make-up WOD or run a timed 5K. Simple, right?
So what will be Tuesday's WOD?
Well, I know Nasty Girls kicked ass, and we normally wouldn't program WODs with such similarities, BUT...
The day and night classes have some new faces, and plenty of you have asked me about this one particular girl. She's one of CrossFit's sexiest and toughest chicks; putting the nasty in Nasty Girls. And quite personally, I'm ready to watch everyone suffer through this siren's song.
Your traps are sore. Hands ripped and bloodied. Arms hanging on your sides like loose noodles. SUCK IT UP! You asked for her and now you've got her...
"Fran"
21-15-9 for time of:
Thrusters 95/65
Pull-ups
Post times on Whiteboard.
Why the f**k not, ay?
Side-note: Last week's Cindy and Mary times were erased. The whiteboards are there for everyone to use, but please don't erase anyone's stats. Boards will be cleaned by a trainer after a few days of WODs. In the meantime, if you remember your Cindy/Mary final numbers, please write them on the board. I'd like to add 'em to the Top 3 board, but don't know who did what... Thanks."She takes my money/ when I'm in need/ She's a trifflin'/ friend indeed..." -- NASTY GIRLS VIDEO
WOD
For time of:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to Whiteboard.
It's a rest day. So what... Either make-up for a previously missed WOD or try this one on for size:
WOD
For time:
1 Rope climb
3 Thrusters 135/95
30 Doubles
2 Rope climbs
6 Thrusters
60 Doubles
3 Rope climbs
9 Thrusters
90 Doubles
4 Rope climbs
12 Thrusters
120 Doubles
5 Rope climbs
Post time to comments.
Today's Scale
1 Rope climb = 5 Dead-hang Ring Pull-ups
Doubles = 3x Singles
Thrusters: Dogs = Rx'd Pack = 105/85 Pups = 85/55
What motivates you?
Buy-in
Run 200 meters
20 Squats
Run 200 meters
20 Push-ups
Run 400 meters
20 Dislocates
Burgener Warm-up [PDF]
WOD
AMRAP in 20 minutes of:
15 Hang cleans* 115/85
12 Ring dips
21 Sit-ups
Post number of rounds completed to Whiteboard.
*FYI: Hang squat cleans.
Big Dog/Pack Dog:
As Rx'd
Pack:
95/65
Band-assisted Ring dips or Ring bars [choose one and stick with it]
Pups:
AMRAP in 20 minutes of:
15 Hang cleans 65/45
12 Bench dips
15 Sit-ups
Cash-out
Run 400 meters
19 Burpees
Stretch and go eat your post-WOD meal!
Quick reminders during your squats today:
- Feet shoulder width apart, toes out slightly around 30-degrees.
- STRONG core and lumbar curve; maintained throughout entire movement.
- Drive your hips back, pulling your butt down.
- Push your knees out -- tracking over your feet.
- Hip crease BELOW parallel [with knee]
- Drive straight-up from heel.
Luke, maintaining a good lumbar curve, on his way down during squat warm-ups.
Buy-in
Row 20 calories
Run 400 meters
* Rippetoe Warm-up (Example for someone whose first 1RM attempt will be around 275.)
10-15 quality Air Squats
10 x Bar only
5 x 135
5 x 165
3 x 205
2 x 245
** First 1RM workset @ 275. Increasing your weight slightly with each attempt until failure.
WOD
Back squat 1-1-1-1-1-1-1
Post each 1RM on the Whiteboard. Here is another great Top 3 opportunity!
Cash-out
For time of:
Run 400 meters
18 Knee to elbows
Run 400 meters
18 Burpees
Yes -- those are today's burpees thrown into a timed cash-out for fun.
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
Free public workout this Saturday at 9am
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