CrossFit Cincinnati

Friday, November 06, 2009

Weekends are a bit like rainbows: They look good from a distance but disappear when you get close to them. -- John Shirley

Warm-up: 1 min Row; 6200 Lap; 10 Body Rows/Push-ups/Squats/Sit-ups; 5 Scorpions (each), 10 sec Samson Stretch (each)

WOD:

Danny ‘Light’!

20 BB Push Presses

15 Box Jumps

10 Pull-ups

AMRAP in 20 minutes!

Some great performances this morning! Giselle finished with 8 rounds + PP/P-ups (30#, 16/18’’, blue), followed by Shannon with 7 +Box/P-ups (40#, 20’’, green), Greg at 5 + PP/P-ups (65#, 24’’), Jon had 5 + PP (65#, 18’’, ass.) and Patrick with 4 + Box/5 P-ups (55#, 24’’). Great work, guys!

6:00 Class: Jeff S. announced during the afternoon that he was up for the evening class, so I decided to join in to suffer with him. Jeff made it through 6 rounds + PP (65#, 24''), I had 6 + PP/8 Box. Welcome to the suck!

       

    Patrick is DONE!

Thursday, November 05, 2009

Let us love, since our heart is made for nothing else. -- St. Therese

Warm-up: 400 m run; 3 rounds of 5 Pull-ups/Push-ups/Squats

WOD:

Matsui’d!

Wall Balls - Static Weighted Squats

KB Swings - DB Waiter’s Hold (M: 45/30#, F: 25/15#)

Sit-ups - Static Hold Hollow Rock

Push-ups - Static  Hold Superman

Deadlifts - Stability Ball Hold (M: 95#, F: 45#)

Slam Balls - Foam Roll Plank Hold

6 Tabata rounds per station, alternate exercises. 1 minute rest between stations!

10:00 Class: Jennifer set the high score for the morning crew with 208, Patrick ended up with 175 (75# DL) in his comeback. Nice work, guys!

6:00 Class: 5 CrossFitters battled for the Gold Star, with Glen pulling out a win with 253, followed by Cindy with 241, Jeff S. at 239, Jeff J. right behind with 232 and Robin with 188. Great work, guys!

       

       

  Static Squat Hold    Leah - CF future! 

Tuesday, November 03, 2009

Medicine, to produce health, has to examine disease, and music, to create harmony, must investigate discord. -- Plutarch

Warm-up: 50 Jump Rope singles, 5 Burpees, 10 Sit-ups/Squats - 2 rounds

WOD:

29 again, Robin? 

10-9-8-7-6-5-4-3-1 rep of:

BB Thrusters

SDLHP

Body Rows

A birthday bash for Robin! As Birthday girl she also earned a Gold Star, finishing in 9:35 (25#), Cindy was right on her heels in 10:18 (30#). All the guys went with 75#, Jeff S. ending up in second place in 10:15, Jeff J. was done in 11:55 and Glen made it in 12:28. Great job, guys!

      

Friday, October 30, 2009

One must be fond of people and trust them if one is not to make a mess of life. -- E.M. Foster

Still think long distance running is good for you? Read this: www.arthurdevany.com/?p=1449

Warm-up: 1 min Rope; 5 Pull-ups, 10 Push-ups/Toe Touches/Squat Jumps - 2 rounds

WOD:

Run after all this?

Max reps Power Cleans in 5:00

Max reps Push Jerks in 4:00

Max reps Back Squats in 3:00

800 m run for time

30 second rest between exercises!

Only Giselle and Erik were brave enough to tackle this one. Giselle ended up with 171 reps (35#, 55, 54, 62) and 3:29 for the 800, Erik got to 125 reps (75#, 40, 45, 40) and ran the 800 in 5:35. Those legs sure felt different hitting the run! Great job!

        

  

Tuesday, October 27, 2009

When self-determined, people experience a sense of freedom to do what is interesting, personally important and vitalizing. -- Edward Dci & Richard Ryan

What is better - CrossFit or P90X? http://www.catalystgym.com/2009/02/crossfit-vs-p90x.html

Warm-up: 1 min Rope/Bike; 5 Pull-ups, 10 Bench Dips/Squats/Sit-ups, 5 Inch Worms, 5 Scorpions (side)

WOD:

We love to snatch!

1 Hang Power Snatch - 1 OHD Squat - 2 Push-ups

2 HPS - 2 OHD Squats - 4 Push-ups

up to

10 Hang Power Snatches - 10 OHD Squats - 20 Push-ups

Another deceiving WOD on tap! Robin finished in first in 12:25 (1-6 15#, then PVC), followed by Jeff J. in 13:28 (45#), Cindy in 14:03 (25#), Jeff S. in 14:28 (65#), Glen in 15:05 (55#) and Erik in 15:18 (1-3 45#, then 65#). Great job, guys!

       

    DONE!

Sunday, October 25, 2009

Aim for excellence, not perfection. -- Anon

Warm-up: DROM x 2; 1 round Cindy, 10 Inch Worms/Bear Crawl (on way back) - 2 rounds; Skill: Push Jerk/Press

WOD:

Up in Arms!

Push Jerks/Presses for max reps

Big Loop

Rest 1 minute! 

5 rounds, record total reps/time!

Erik back in action this morning, and setting the high score in terms of reps with 120 Push Jerks (75#) in 20:15. Jeff S. was next with 111 reps (PJ, 75#) in 18:55, followed by  Jennifer with 86 reps (PJ, 45#) in 16:51 and Beth getting 74 reps (PP, 35#) and a time of 18:28. Great job, guys. Jennifer finished off with 10 Pull-ups (Blue band), nice work!

       

  Erik after rep 120!    Jeff is all done!

Saturday, October 24, 2009

Show class, have pride, and display character. If you do, winning takes care of itself. -- Paul Bear Bryant

Happy Anniversary, Babe!

Warm-up: 400 m Run; 10 Push-ups/Sit-ups/Squats/Back Ext - 2 rounds, 5 Scorpions/side

WOD:

What level can you go to?

KB Swings

KTE’s

Wall Balls (M: 20#, F: 14#)

Lateral Jumps

Level 1 = 6 reps; 2 = 12 reps; 3 = 18 reps; 4 = 24 reps; 5 = 30 reps

How many levels can you finish in 20 minutes?

A great class this morning, I guess playing Rammstein's new CD 'Liebe ist fuer alle da' helped the performance! Glen and Jeff J. ran away from the pack and finished with L 5! Todd staged a big comeback and finished with L4 + LJ/KBSW/25 WB. Next were 3 people tied, Jennifer with L4 + KBSW/WB, Shawna at L4 + KBSW/WB and Jeff S. with L4 + LJ/KTE’s. Jeff F. also made L4 + 30 KBSW, plus he achieved to break a Parallette. Great job, guys!

        Jeff times 3!

  JJ had fun    As did Todd!    I did that?

Thursday, October 22, 2009

Thank you for your cooperation and vice versa -- Eugene Ormandy

Warm-up: 1 min Rope/Row, 6200 Lap; 5 Pull-ups/Push-ups/V-Ups/Good Mornings - 2 rounds, 10 DL

WOD:

Pull & Push!

12 Deadlifts

12 Push-ups

10 rounds for time!

After each round alternate between 10 Slam Balls and 10 Sit-ups.

10:00 Class: A new face joined the crowd, welcome Claudia! Jennifer set the early mark in 13:54 (65#), followed by Claudia in 14:40 (35#) and Greg in 14:46 (115#). Great job!

6:00 Class: A foursome putting up some great times! Cindy earned a Gold Star in 13:36 (35#), followed by Giselle in 13:53 (65#), Glen in 14:32 (115#) and Jeff J. in 14:55 (115#). Great work, guys!

                Over & Out!

Wednesday, October 21, 2009

People are starting to see you only get so much satisfaction acquiring things and status. Helping others makes people feel good. If TV can show how people can help, even subliminally, that's great. -- Robin Baker Leacock

Warm-up: DROM, Big Loop, 10 Push-ups/Body Rows/Sit-ups/PVC HPC; 5 Scorpions (side), 5 Inch Worms; Skills: HPC

WOD:

Lucky Seven!

Seven rounds for time!

7 Hang Power Cleans

7 Burpees

7 Pull-ups

7:15 Class: Kevin was back in action after the Death Valley Ride. Nice job, finishing in 13:52 (65#).

9:30 Class: Going girl-heavy in this one! Giselle earned a Gold Star in 12:53 (35#, purple), followed by Andrea in 14:00 (35, ass.), Greg in 14:32 (75#) and Shannon in 14:57 (45#, blue). Great job!

       

    

Wednesday, October 14, 2009

Everything can be taken from a man but one thing: the last of the human freedoms -- to choose one's attitude in any given set of circumstances, to choose one's own way. -- Victor Frankl

Warm-up: 5 Pull-ups, 10 Back Ext, 15 Squats, 10 strokes C2 - 3 rounds; 2 rounds DL x 5 reps

WOD:

Pull, Push & Climb!

Deadlifts

Parallette Push-ups

Mountain Climbers

21-18-15-12-9-6-3 reps each!

7:15 Class: Kevin was by himself, getting in one more WOD before leaving for his Death Valley Ride tomorrow. Good luck out there! He finished in 12:26, earning the Gold Star for the day (155#-rack, Push-ups). Great job!

9:30 Class: A foursome going at it! Jon had the fastest time here in 12:49 (135#-rack), followed by Giselle in 13:17 (65#), Shannon in 13:33 (75#) and right behind her Greg in 13:36 (135#). Great work, guys!

     

      

Monday, October 12, 2009

The brain gives the heart its sight. The heart gives the brain its vision. -- Rob Kall

Warm-up: DROM Shoulders - OHD Squats - 2 rounds; Hip Swings Front/Back, Side'Side 5 each leg, Big Loop, 5 Push-ups/10 Sit-ups/15 Stationary Lunges - 2 rounds

WOD: 

Cardiac Cats!

17 Weighted Step-ups

14 Wall Balls

22 SDLHP 

9 Pull-ups

32 Back Ext.

4 rounds, then finish with 87 Jump Rope Singles!

7:15 Class: Kevin and Jennifer teamed up again. Jen set the first mark in 19:41 (25#, 14#, 25#, ass.), Kevin finished in 22:02 (BW, 20#, 55#, 30 Rope). Nice work!

9:30 Class: Another duo! Andrea set the new mark in 18:09 (10#, 8#, 25#, ass.), Greg went with 3 rounds coming back from the sick bed and finished in 15:37 (35#, 20#, 55#). Great job!

       

      

Wednesday, October 07, 2009

In organizations, real power and energy is generated through relationships. The patterns of relationships and the capacities to form them are more important than tasks, functions, roles, and positions. -- Margaret Wheatley

Warm-up: 1 min Row/Rope/Bike; 10 Pull-ups, 20 Push-ups, 30 Sit-ups, 40 Squats

WOD:

Jump higher!

5 rounds of:

5 SDLHP

5 Burpees, then: 5 Box Jumps

4 rounds of: 

4 SDLHP

4 Burpees, then 4 Box Jumps

3 rounds of:

3 SDLHP

3 Burpees, then 3 Box Jumps

2 rounds of:

2 SDLHP

2 Burpees, then 2 Box Jumps

1 round of:

1 SDLHP

1 Burpee, then 1 Box Jump

Increase height of box every round!

7:15 Class: Again it was Kevin’s turf! We went with box step-ups, 12/15/18/21/24’’ and 55# SDLHP, finished in 12:10, which would turn out to be the top time of the day. Great job!

9:30 Class: 3 CrossFitters in action. Shawna had the fastest time in 13:10 (55#, 20/22/24/25/26’’), followed by Jon in 13:48 (55#, 20/21/22/23/24’’) and Shannon in 14:18 (55#, 20/21/22/23/24’’). Nice job, guys!

        

  

Tuesday, October 06, 2009

So when you are listening to somebody, completely, attentively, then you are listening not only to the words, but also to the feeling of what is being conveyed, to the whole of it, not part of it. -- Jiddu Krishnamurti

Warm-up: 400 m run; 2 rounds of Cindy, 5-5 Deadlifts (increase weight)

WOD:

Read the T-shirt!

10 Burpee - Deadlifts

10 KTE’s

10 Wall Balls

10 Body Rows

10 DB Shoulder Presses

AMRAP in 20 minutes!

Did I have some spies checking the board during the day? The slogan was ‘Suck it up, Buttercup’, but apparently only Glen and Jeff J. were brave enough to do just that! JJ finished with 5 rounds (115#, 20#), Glen got 4 rounds + BU/DL, KTE’s (135#, 25#). Great job, guys!

    

Sunday, October 04, 2009

The quality and fulness of our lives is not measured in length, but in the love and examples we leave those we have left behind. -- Cindy Crawford, about her brother who died at age 4

Warm-up: Big Loop, 5 Pull-ups, 10 Push-ups, 10 Walking Lunges with Samson Stretch; Skills: Squat Clean

WOD:

If it’s brown, flush it down!

For time:

50 Burpee Squat Cleans

The suspense was big .. no WOD written down on the board this morning, just the warm-up. They had to wait until after the skill session to find out. Jennifer earned another Gold Star, finishing in 10:31 (45#), followed by Jeff F. in 11:15 (65#), Shawna in 12:04 (45#) and Erik in 12:15 (55#). Great job, guys! Now Go Bengals, Who Dey?

      

Thursday, October 01, 2009

He's on a trip around the world, and whenever he gets there he gets there. He's got time for everybody he meets up with. -- Alexander, on Jacob Alexander

Warm-up: 90 sec Rope, 10 Squats/Push-ups/Sit-ups; 5 reps WOD sequence with PVC/25#/45# bar

WOD:

The boys are back in town!

5 Thrusters

7 Hang Power Cleans

10 SDLHP

AMRAP in 20 minutes!

This was an all-guy day for a change! The 10:00 Class saw Greg and Jon going at it, Greg finishing up with 8 rounds (75#) and Jon topped out at 8 + TH/HPC (65#). Nice work! Two more guys showed up at 6 PM to try and better the earlier results, and both succeeded. Jeff J. ended up with 9 + TH/HPC/2 SDLHP, Glen got to 8 + TH/HPC/5 SDLHP (75#). Great job, everybody!

       

    

Tuesday, September 29, 2009

Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that. -- Dr. Martin Luther King Jr.

Warm-up: 400 m run; 5 Pull-ups/Push-ups/Squats/Deadlifts (increase weight) - 3 rounds

WOD:

Reps, Baby!

DB Shoulder Press

Squats

Push-ups

Deadlifts

3 rounds (120 sec/ 60 sec/ 30 sec) for max total reps. 10 seconds rest/transition time between stations, 90 seconds rest between rounds.

A great class tonight. Giselle earned a Gold Star with 480 reps (12#, 65#), followed by Robin with 414 (10#, 65#), Todd at 394 (15#, 135#), Shawna at 381 (15#, 95#), Glen ended up with 360 reps (20#, 135#), right behind him Jeff J. with 358 (20#, 115#) and Erik with 303 reps (20#, 95#). Great job, guys!

 

 

 

 

 

 The boys are DONE!

Monday, September 28, 2009

We make a living by what we get, but we make a life by what we give. -- Sir Winston Churchill

Warm-up: 1 min Rope/Row; 5 Pull-ups, 10 Push-ups, 15 Squats - 2 rounds; Slush Ball Walk

WOD:

Who Dey? We Dey!

6200 (Victory) Lap

17 Body Rows

22 DB Snatches (11 R/11 L)

32 Goblet Squats

9 Burpees

87 Jumping Pull-ups

40 V-Ups

23 Slam Balls

20 Walking Lunges (each leg)

6200 Lap

7:15 Class: The ‘Regulars’ in action. Jennifer set the early mark with 13:36 (12#, 35#), followed by Kevin in 14:02 (15#, 45#, 45 J. - Pull-ups). Nice job, guys!

9:30 Class: 2 more CrossFitters joining the Victory WOD! Greg earned his Gold Star in 12:55 (25#, 55#), Shannon was also faster than the morning mark in 13:26 (15#, 35#). Great job, guys!

 

 

 

 

Saturday, September 26, 2009

The universal brotherhood of man is our most precious possession. -- Mark Twain

Warm-up: 1 min Rope, 5 Pull-ups, 10 Push-ups/Sit-ups/Squats - 2 rounds

WOD:

Fight Gone Bad 4!

Wall Balls

SDLHP

Box Jumps

Push Presses

Rower (calories)

1 minute on each station, running clock. 1 minute rest between rounds, go for 3 rounds!

We had CrossFitters competing in the following 3 divisions:

Class A: 75# SDLHP/Push Press, 20# WB

Class B: 55#, 14# WB

Class C: 35#, 8# WB

Jeff S. was the lone warrior in Class A and finished with a score of 257. Top spot in Class B was held by Jeff F. with 315, followed by Todd at 294, Jeff J. hit 287, Greg ended up with 283, Glen at 279, Sam with 260 and Shawna as the only girl in Class B with a strong 183. Ann dominated Class C with 369, in second was Jennifer with 308. I found myself in the handicapped (due to elbow rehab) category, WB 14#, SDLHP one-armed with 35# KB, Box 20’’, PP with one 30# DB and row and finished with 284 reps. Great job by everybody, lets work on having everybody move up a class for next year!

  

  How are you, JJ?

  

  

  Greg & Shawna had enough!

  

  

Friday, September 25, 2009

Every single of those actions will start a chain reaction, however small, that makes a profound difference in the lives of people that I will never meet. -- Philip Kiracofe

Warm-up: 10 min Rope/Bike; 5 Body Rows/10 Push-ups/15 Walking Lunges - 2 rounds

WOD:

And down we go!

10-9-8-7-6-5-4-3-2-1 reps of:

Pull-ups

Burpees

After rounds 10, 9, 8: 12 Box Jumps

After rounds 7, 6, 5: 12 KB Swings

After rounds 4, 3, 2: 12 Squats

After round 1: 36 Sit-ups

Only 3 CrossFitters battled through this one this morning. Shannon earned her Gold Star in 16:05 (blue band, 16’’, 35#), followed by Greg in 16:58 (20’’, 45#) and Erik (16’’, no swings/squats, 12 Sit-ups) in 18:40. Great job, guys, hope to see you for FGB tomorrow, Greg & Erik! 

  

  

  

  I think Erik had enough for today!

Wednesday, September 23, 2009

It's how we spend our time here and now, that really matters. If you are fed up with the way you have come to interact with time, change it. -- Marcia Wieder

Warm-up: 1 min Rope/Row; 20 Squats/Push-ups/Sit-ups/Back Ext

WOD:

‘The Boss’ is 60!

400 meter run

18 SDLHP

18 BB Thrusters

4 rounds for time!

7:15 Class: The regulars are in! Jennifer went at it hard, even with lack of sleep, and finished in 18:44 (35#), Kevin went with 3 rounds (400 meter, Big Loop, 6200 Lap, 45#) and finished in 17:54. Nice job!

9:30 Class: Then there were 4! Giselle earned her Gold Star in 16:42 (35#, it sure made a difference for the 400’s doing 2 weighted exercises), followed by Shannon in 18:31 (45/35#, 40#), Andrea in 19:43 (30#) and Greg finished in 20:01 (65#). Great work, guys!