CrossFit Workout Photos

CrossFit Cleveland Rocks - Hoodies and Shirts

2011-12-15T10:56:00.000-08:00

New hoodies and long sleeve t-shirts have arrived with a new look - CrossFit Cleveland Rocks. You can pick up yours at the gym. $30 for grey hoodies and $20 for white long sleeve shirts.

2011-12-06T09:42:00.001-08:00

CrossFit Cleveland

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"Give a Christmas"

2010-12-23T08:13:00.000-08:00

Staci and I want to thank everyone who helped with her idea to 'Give a Christmas" to a local Lakewood mother and her five kids. The response was overwhelming, almost to the point of requiring two vehicles to delver all the gifts. Your generosity is very much appreciated.

Sean, Jess and Owen's visit

2010-08-27T08:16:00.000-07:00

Sean and Jess stopped in for a visit a couple Saturdays ago and brought little Owen along sporting some Cf Cleveland shwag. For those of you who do not remember Sean and Jess, they've been part of our community since the beginning days in the Lakewood Metroparks. They both have memorable cameos in our What is CrossFit video. In it you see an incredible before & after shot of Sean, it's the best I've seen.

Sean and Jess relocated to Marietta, OH back in 2009ish, but they stop in for a visit/workout whenever they are back in town visiting family.

New batch of Men's T-shirts

2010-08-27T07:57:00.000-07:00

Cassie Weber did up a new batch of Men's t-shirts for us this week. We have plenty of ladies shirts available in all sizes, both long and short sleeve. Short sleeves are $15 each and two for $25. Long sleeves are $20 each or two for $30. Stop in and check them out.

Coach Greg Glassman at CrossFit Legacy last weekend

2009-12-03T09:17:00.000-08:00

Brian and Randa Yoak, owners of Crossfit Legacy, welcomed a big crowd to their brand new facility last Saturday, including CrossFit CEO and Founder Greg Glassman and CrossFit Affiliate Program Chief Lisa Lugo. About 80 people attended the gathering to listen to Coach Glassman give us his uncensored ideas, opinions, thoughts and advice on bettering our affiliates. Thanks to Brian and Randa for getting Lisa and Coach here in Northeast Ohio. You can learn more about CrossFit Legacy on their website here

Pictured above from left to right, Brian Yoak of CrossFit Legacy, Bill Russell, Greg Glassman CEO and co-founder of Crossfit, and Staci Russell owner of CrossFit Cleveland.

Member Spotlight - Troy Bratz

2009-11-20T08:45:00.000-08:00

Troy Bratz, also known as "T-Roy", has been with us since the early days of 2007 in the Metroparks. Since then he has become one of the top performers at CF Cleveland. I've included excerpts from the book he sent me the other day! Somehow he forgot to mention he holds the gym records for the number of times attending a Dave Mathews concert, he's over 100.

Troy’s path to CrossFit began in the summer of 2004, when with almost no structured exercise in his life; he decided to take his health into his own hands. Aside from being an avid high school golfer and very casual sand volleyball player, the Troy Bratz from 5 years ago weighed in at 235 lbs, and 27% body fat, barely squeezing into a size 36-pant and wearing XL shirts. Running and a major dietary change- no red meat and no soda pop- were an obvious starting point, and for the next year and a half Troy focused exclusively on running.

After dropping an impressive 55 lbs, Troy decided to take his new love for physical fitness in a more diversified direction. He tried out his first WOD at Bally’s (or at least as close as one can get to a real WOD in a globo gym). Only five months later, in May 2007, Troy stumbled across CrossFit Cleveland, immediately joining in for the Metroparks workouts. By the end of the summer the competition, guidance, and camaraderie of this tight knit group from the days “under the bridge” paid off and Troy ran a 5K in 20:04, still the best time of his life! As of the gym’s first Anniversary, Troy’s body fat dropped to approximately 13%. He is now 190lbs (all muscle gain). With the support of Bill, Staci, Paul, and Nancy his confidence in his physical ability was clearly skyrocketing.

In January 2008, Troy had his first taste of competition, CrossFit-style, outside of the comforts of CF Cleveland, at the opening of Rogue Toledo. And his competitive drive has been growing ever since! At the NEO CrossFit Challenge this past June, Troy placed 4th overall out of 30 male competitors from across Ohio. He is currently training to compete for a chance to go to the 2010 CrossFit Games. Traveling to other gyms and participating in competitions has made Troy realize just how HUGE this community is becoming- and, to add to his excitement, they are all Crossfit freaks, just like him!

Over the course of two years, Troy went from not even knowing what a snatch or a clean-and-jerk was, to now claiming the later as one of his favorite exercises. His passion for CrossFit is so strong that one year Troy decided to celebrate his birthday by creating a 30th Birthday WOD, to which he then subjected a number of brave souls. But don’t let Troy’s enthusiasm for CrossFit fool you into thinking his success all comes easily. After cracking his chin with a bar, breaking the ceiling with a wall ball, plus a slew of other injuries, Bill and Staci named those faults, “Troys” (i.e. I “troyed” with that push press). Troy has been particularly injury prone in 2009, including a stress fracture on his leg and a broken toe. Of course, that didn’t stop him from coming in to do the WOD…it just slowed him down a bit (to everyone else’s liking). His most feared exercises are still Thrusters and Double-Unders. Troy is also still searching for his first elusive muscle-up. They are all about skill! Today Troy’s ideal WOD would consist of three rounds of seven Clean & Jerks @135lbs, 20 Deadlifts @135lbs, and a 750m run (ahem….Bill…something to consider adding to the rotation).

Running remains high on Troy’s list of priorities, and thanks to CrossFit’s diverse training regimen, has been able to improve upon as well as challenge his running skills within the context of CrossFit. He completed CrossFit Endurance’s Run Certification and as a result, has become a much more efficient runner. Without CrossFit, Troy doesn’t believe he would have had the endurance to ever complete a marathon…let alone two marathons within six months (Country Music Marathon in April and the Niagara Falls International Marathon in October). Other 2009 destination races included Napa-to-Sonoma Half Marathon, Virginia Beach Rock ‘n Roll Half Marathon, Philadelphia Distance Classic Half Marathon and the Men’s Health Urbanathlon (in Chicago).

Troy can be found at CF Cleveland Monday through Thursday evenings and early Saturdays…unless he is running a race somewhere. Troy doesn’t take a day of rest. Even on days away from CF Cleveland, he is doing something. Sunday mornings you can find him running the Buckeye Trail with his Fleet Feet running group. On other “rest days” (during the spring/summer/fall), you can find him at a sand volleyball court, usually with other CFers.

Troy’s next big test of his CrossFit skill will be this upcoming spring at the CF Games Qualifiers (location and dates TBA). He is currently building the CrossFit Cleveland Affiliate Team (talk to him if you want to join in on the training).

Troy is still working to convince his girlfriend, Margaret to join CrossFit full time. He is well on his way (or so he thinks…) since she started running this past year and will be competing in her second half marathon this weekend at Strongsville’s Fall Classic.

Troy is the Program Administrator at the Parma Public Housing Agency. He is currently a Graduate Student at Cleveland State University – Urban Planning and Economic Development. From 2000-2005 he lived in various states as a political consultant/field director/campaign manager for a wide assortment of candidates and issues. He holds a Bachelors of Arts in International Relations and Spanish with a minor in Political Science.

Here are some before and after performance stats

EXERCISE 2007 - TODAY

Push-ups 7reps then, 25reps now

Pull-ups 2-3reps then, 25+ (kipping) now

Press 45-75lbs then, 155lbs now

Deadlift 185lbs then, 435lbs now

KB Swings 36lbs then, 80lbs now

HELEN 11:56 scaled then, 8:52 RX’d now

CINDY 13rds then, 19rds now

FGB 235reps then, 342reps now

FRAN 13:13 scaled then, 6:42 RX’d now

5K Run 22:00 avg then, 21:00avg now

500m Row 2:03:0 then, 1:39.3 now

Vertical Jump 24inches+ then, 42inches + now

Member Spotlight - The Awesome Trio

2009-09-23T12:18:00.001-07:00

Chuck, Suzanne and Jessica have been working out together since the beginning of 2008. Jessica and Chuck found us the year before while we were running the free workouts in the metroparks back in the summer of 2007. Here's a little scoop on each of them.

Jessica has been working out with us since our days in the park. Can you believe it's been 2 years now? Once the gym opened Jessica joined as a member to help achieve her goal of finishing her first half marathon. She also wanted to do it in under 2 hours. Her goal was accomplished May 2008 with a time of 1:57:28. Since then, she has run 2 more half marathon and attributes CrossFit to keeping her strong enough to get through those tough races. Many of you may recognize Jessica, as she works out with the morning crowd (Mondays and Wednesdays), the evening crowd (Thursdays) and the weekend crowd (.....Saturdays). Or by her 2 workout buddies Chuck and Suzanne.

When not at CrossFit (as she seems to be there quite often), she's at home in Rocky River with her husband , Marcus, and two kids, Caroline and Christian.

Suzanne has been working out with us since January of 2008 after Jessica guilted her in to working out after she was sore from bowling. Usually Suzanne can be found at the gym Monday, Wednesday, and Saturday mornings and Thursday evenings. She can also be found with her workout buddies: Jessica and Chuck. Since starting CrossFit, Suzanne also picked up the nasty habit of running and completed her first 5k in May. Even with the new running habit, her favorite workouts include rowing (and lots of it). While currently out of the running routine due to a minor hip injury, she hopes to be back on her feet and off the rowing machine soon.

Just marking his two-year anniversary with CrossFit, Chuck has been working out with the group since the early days in the park...and has been hooked ever since. In fact, the Deck of Cards workout was Chuck's first WOD and continues to be his favorite. Now up to five days a week, Chuck estimates he's commuted more than 10,000 miles back and forth from his southeast suburb home in Twinsburg to workout with the CrossFit family.

"Being able to exercise for a solid 20 minutes doing countless pushups, sit-ups and squats blows my mind" says Chuck. "I never thought I would be able to do this intense level of activity at 45 years old, and I owe it all to hard work, the support of my team mates Jessica and Suzanne, and the ongoing help received from Paul, Bill, Nancy and Staci." Since joining the group, Chuck has completed several half-marathon races and numerous 10 mile runs. Accomplishments he also credits to his CrossFit training.

Following a lengthy career in corporate marketing, Chuck has recently started his own consulting firm and is currently help launch a new magazine in Cleveland, along with helping several local companies manage their marketing, advertising and event planning.

Chuck is married to Karla, an Advertising Account Executive in Chagrin Falls, and they have a five year old Lhasa-Poo named Harley. In addition to CrossFit, Chuck enjoys everything related to cars, home improvement projects, and the occasional cigar on his patio with friends.

CrossFit workout pictures

2009-07-31T07:56:00.001-07:00

Patrick's & Greg's first muscle-ups

2009-07-31T07:52:00.000-07:00

Executive Fitness Program workout pictures

2009-07-31T07:33:00.000-07:00

Here are some pictures of our current groups working out. Get more information on our CrossFit Executive Fitness Programs here.

Member Spotlight - Amy A.

2009-07-23T06:56:00.000-07:00

Dr. Amy A. is an Emergency Room Physician who has been working out with us since the early days of CrossFit Cleveland.

She recently completed a strength routine during the entire month of June. Nancy reports that prior to that, Amy could not clean and jerk 65 pounds. Just last week she completed the clean and jerk workout with 65lbs, for all 50 reps!

I asked Amy to give me some scoop, here is what she had to say....

"Ever since my collegiate swimming career ended (over 10 years ago!), I've been looking for a new sport. And now I've found it!

I stumbled across the CrossFit Cleveland website last year around March and went in to try it out. I thought I was in decent shape at the time. I'd been to different gyms in the area, but at that time I was working out in my apartment gym, doing the usual weight routine and the occasional treadmill or elliptical machine (boring!).

Now, after over a year at CF Cleveland, at 34 years old, I truly feel I'm in the best shape of my life. I'm certainly stronger than I've ever been. My resting heart rate is in the 50s again and my body has definitely changed into a less flabby version of its former self.

I may not be the fastest or strongest Crossfitter, but the best part for me is that I'm always competing against myself. I can compare what I've done in the past, and this motivates me to improve. It was the same with swimming for me. I was no Olympian, but I wanted to improve my own times. This is one reason why Crossfit is so perfect for me. I love being timed again! I have to admit it's fun to beat one of the boys in the gym from time to time. Plus, it's cool to learn new things, like the weightlifting stuff. I never new anything about Olympic lifting or power lifting, but it's surprisingly fun! Now if only I could do pullups...

I can't say enough good things about Bill, Staci, Paul, and Nancy. It was obvious from the beginning that they were excellent trainers. They're very knowledgeable, write awesome workouts, and are just fun to be around. They bring a great atmosphere to the gym and are eager to help anyone who walks in the door. And they play good music!

What else about me?

I'm an ER doc at MetroHealth, which is where I did my residency training. I enjoy working with the medical students and residents. I've been there for 2 years now after a short stint of traveling and working in Portland and Seattle. I have a hard time staying in one place for too long. It's summer now, so lots of gunshot wounds and motorcycle accidents. Wear your helmets, people!

I've recently become an aunt to a very cute niece, Elise!

I'm competing in my first triathlon at the end of July with really only Crossfit as my training (with an occasional bike or swim)--so we'll see how that goes.

Sadly, I'm moving to Chicago in September and will miss CrossFit Cleveland! Don't worry, my new apartment is 1.5 miles from the nearest Crossfit gym (yes, that was a consideration in my apartment search), and I will be back in Cleveland at least every few months to visit!"

If you haven't yet met Amy, say hi the next time you see her. She will most definitely be missed when she moves to Chicago. She doesn't have to worry much about missing us though, Staci and I love to visit Chicago. I hope Amy also considered that during her apartment search.... the extra guest room!

Amy will send me a picture to add to this posting in the next few days, or I'll dig up one from the sweaty workout archives and post it here next week.

Member Spotlight - Teresa M.

2009-04-22T07:13:00.000-07:00

Teresa started working out at CrossFit Cleveland in November 2008 as part of the Executive Fitness Starter Program. She liked it so much that she continued on with the Intermediate program before joining as an Unlimited Member in February.

Here’s a little of what Teresa has to say about herself:

“Before CrossFit, my idea of working out was going to the gym with my MP3 player, novel (I like suspense stories) and I would spend 30-45 minutes on the elliptical or stair master. How boring! Those days are gone. I can’t say enough about CrossFit and what it has done for me. I feel better today than I have in a long time. Even though I started in November 2008, I just started changing the way I eat. The combination of these two things has resulted in a 25 pound weight loss.”

“I live in Cleveland with my two cats, Ricky & Lucy. I am the Office Manager at a local manufacturer of the ‘other’ Ohio State Flower, the orange construction barrel. I know you hate them! I don’t like to see them on the road either except that it helps my paycheck. I my spare time, I enjoy scrapbooking and spending time with my family. “

You can see Teresa three to four times per week at our evening workouts and on Saturdays. If you haven’t met her yet, say hi next time you see her. Remember, it’s a 25 burpee penalty if you don’t say hi to someone you don’t know!

Tire flips at CrossFit Cleveland

2009-04-03T09:47:00.001-07:00

Saturday's CrossFit workout, 5 rounds of 400M run, 55lb kettlebell swings, 15 reps & 30lb DB thrusters, 15 reps, for time. Three tire flips before and after each run.

Katie "Killer" Rawlings - Fractured Fran

2009-03-25T09:17:00.000-07:00

Katie posted a time of 8:25 last Saturday doing a Fractured Fran at the Men's weight of 95lb. That's 45 reps total reps of 95lb thrusters and pullups, split into 5 sets of 9 reps each.

Random Pics from CrossFit Cleveland

2009-02-13T08:12:00.000-08:00

Jennifer Lynn Z.

2009-02-13T07:45:00.000-08:00

Congratulations to Nancy and Paul, they have a new baby girl! Jennifer Lynn was born Saturday at 12:28pm, weighing in at 5 pounds 11 ounces. Mom and daughter are doing well, and Paul is doing plenty!

Member Spotlight - Lisa and Greg

2009-02-03T19:38:00.001-08:00

Greg started coming to Crossfit Cleveland in January 2008 & Lisa joined him in May. Here's what they have to say.

"We heard about the new gym from Lisa's dad, who works out at the Justice Center with Paul. We were looking for something new to do. We had gone to a personal trainer for a while and were ready to move on...it was very expensive. Crossfit has the benefits of a personal trainer without the cost. The workouts are short and sweet, but intense...and we are in better shape now than we have been in a long time. The environment is very motivating and supportive and we enjoy the camaraderie and pain. Lisa is definitely the strongest she has ever been. We still can't keep up with Katie though!" (no shit, who can?)

Lisa and Greg live in Rocky River. Lisa is a CPA at Hobe & Lucas in Independence and Greg has an Internet company called BrightGuy, Inc. at http://www.brightguy.com/. Greg says he's not smart, he just sells flashlights! Greg and Lisa enjoy traveling, hiking, biking, and yoga.

Greg is part of our 2009 "get your 1st muscle-up" challenge along with a handful of us. My money is on him to get his first, dammit! Lisa can already do them, she just doesn't want Greg to know.

You can see Lisa and Greg at the gym almost every Tuesday and Thursday around 6:30pm. Say hi if you haven't already.

Member Spotlight - John Gilbert

2009-01-06T13:09:00.000-08:00

I live in Lakewood with three gorgeous ladies- my wife Stacy and our daughters Elizabeth and Molly- and our Golden Retriever Murphy.

I’m a Sales Rep for Paychex Inc.’s Major Market Services, and I’m pursuing my MBA at Cleveland State.

I love fishing, especially Bass fishing. I even joined a BASS league a couple summers ago, but got my butt kicked in most of the tournaments- sort of like I do at CrossFit- but I learned a lot and hope to spend more time fishing in tournaments when I’m done with school, can afford a boat and the kids move out… maybe in 2030?

In the mean time my guilty pleasures include singing off key in my car- really loudly- and CrossFit. Before the baby wakes up, and before the toddler runs downstairs to harass the dog… and before the nonsensical work e-mails and calls start pouring in there’s a quiet peace I have at 4:30 AM when I arise for my daily beat-down courtesy of Paul and Nancy. The Workout of the Day definitely gets my day off to a great start, and I’ve noticed increased energy throughout the day since joining this summer. Of course that’s in addition to the massive strength I now possess. I hear people at work whispering when they see how many reams of paper I can carry to the copier at once. Occasionally, for show, I’ll even do a R.O.P. OHS for them.

In all seriousness, I love this place! I can’t wait to do my first muscle up in ’09! That’s a direct challenge to Trevor.

First Anniversary - Fight Gone Bad

2008-12-10T07:48:00.000-08:00

We had a great turnout for the workout and the Open House that immediately followed. Thanks to everyone for coming out and celebrating our 1st year anniversary. We would not be here without all of you.

Check out the video Sean made and posted on our Facebook page. CrossFit Cleveland Fight Gone Bad 12/03/08

Sean has a look of disgust on his face at the end of the vid, anyone get why without reading the Comments? Doooh, so close! Here are a few more pics of the group.

Member Spotlight - Pat Graham

2008-11-19T09:59:00.000-08:00

Pat started working out with us in January of 2008. He was a part of our first Executive Fitness Starter Program, along with four fellow members of the Westlake Bay Village Rotary Club.

Pat warned me early on that he might be my biggest challenge yet. He informed me that he never exercised a single day in his life and that he didn't know what one wears to a workout. By the end of the first few weeks he admitted that we had him doing things he never thought imaginable. I have yet to get him hanging upside down on a set of gymnastic rings, but he can do pretty much anything else now.

He now works out 3 or 4 times per week in the evenings and Saturday mornings. You'll be able to see him in action in our upcoming CrossFit Cleveland video commercial as well as hear his awesome clip on why he joined CrossFit. Stay tuned!

Pat lives in Avon with his wife Ann and new pup Sam. He is a Real Estate agent with Howard Hanna, working with people both buying and selling residential and commercial property. I know from personal experience that Pat is one of the hardest workers around. If you need something done, ask Pat. It will get done. You can view his Howard Hanna webpage here.

BTW-Pat claims to have lost approximately 40 pounds and feels much stronger and faster. He has made a lot of new friends and fits in perfectly with our crowd. Also - adding 30+ yards to his drives has helped his golf game and more specifically his wallet.

New shirt logos

2008-11-07T11:04:00.000-08:00

Here are the two images for the long-sleev t-shirts and hoodies. The RAW Fitness logo with the barbell and KB will go on the front left breast and the CrossFit Cleveland logo will be centered on the back across the shoulder blades. You can click on the logos to see a larger image.

Executive Fitness Group and Saturday Free Class

2008-08-22T08:48:00.000-07:00

The current Executive group works out together every Tuesday and Thursday at 7:00pm and Saturdays at 7:30am. They are all doing a great job, pushing themselves harder than they thought they could. I've added a few pitcures of a recent Saturday class also. We hold free CrossFit intro classes every Saturday morning at 9:00am.

Happy Hour Workout and Cookout

2008-08-22T08:42:00.001-07:00

We had a great time at our first Happy Hour Workout and Cookout earlier this month. About a dozen of us showed up for 'CrossFit Baseball" and a cookout on the patio.

CrossFit in the Metroparks

2008-07-24T08:35:00.000-07:00

Ed puts is a good showing competing against his fellow CrossFitters, see how it ends.........

Who stops working out when it rains?

2008-07-24T08:31:00.002-07:00

Not Kory!

CrossFit Cleveland on YouTube

2008-07-24T08:31:00.001-07:00

You can watch all of our videos and subscribe to our CrossFit Cleveland youtube channel here.

CrossFit in the Metroparks on Saturday mornings

2008-07-24T07:30:00.000-07:00

Here are some photos of our members working out together in the Metroparks on a couple recent Saturday mornings. It doesn't require a lot of fancy equipment to get a great workout and a little creativity goes a long way. Pushups, pullups, squats, walking lunges, lateral pipe jumps, burpee shuttle runs - it's all good!

Recent CrossFit Cleveland Workouts

2008-06-27T11:11:00.000-07:00

Ed has lost 20 pounds since starting with us. He says he's going to lose a bunch more. We'll let you know each time he sheds another 20 LBs. Way to go Ed!

That tire is seriously heavy.

This is really hard to do!

I told you it was really hard!

Chris and Todd flipping the big tire. Todd is one of our newer members and Chris was visiting from the CrossFit affiliate in Kent.

Outdoor CrossFit Workout Monday 6/2/08

2008-06-03T12:34:00.000-07:00

We all tried a tire flip sprint following Monday's Outdoor Workout

Here are some pictures of a modified Fight Gone Bad, with sledgehammer tire slams instead of push presses.

CrossFit workout from 5/15/08

2008-05-22T08:54:00.000-07:00

New CrossFit logo

2008-05-14T11:15:00.001-07:00

Katie has finished our new logo CrossFit Cleveland. Pretty cool huh?

CrossFit HORSE

2008-05-08T08:57:00.000-07:00

Jason, Katie, Sean and Brian played the first game of CrossFit H.O.R.S.E. last week. I had to edit the video to under 10 minutes to upload it on Youtube, so here are the highlights from the game. I'll have the full video available on disk in a few days. Let me know if you want a copy.

Updated CrossFit workout videos

2008-04-16T12:20:00.000-07:00

Kettlebell tosses

Sean cleaning house

Sue, Pat and John - 150 Thruster WOD

Paul and Tony B.

CrossFit Workout Videos

2008-04-09T08:39:00.000-07:00

Pat G. and Patrick P. doing 5x5 deadlifts
If the video does not display below Deadlifts click here

Scott doing a Muscle-up

Troy's 30th Birthday Workout

New CrossFit Workout pictures online

2008-04-03T10:01:00.000-07:00

I've added a whole bunch of pictures that were taken at the gym the past couple months, check them out on our CrossFit Cleveland photo site.

BTW-John S. is challenging all takers to a one arm pullup contest. He says strict dead-hangs and no kipping!

CrossFit Cleveland - new logo idea

2008-02-12T19:22:00.000-08:00

Let us know what you think of this new logo for CF Cleveland! It's a draft - we'll have it professionally prepared once we decide on a layout.

Saturday mornings on Madison Avenue - CrossFit

2008-01-31T08:38:00.000-08:00

Watch this video to get an idea of what we do at CrossFit Cleveland - RAW Fitness, LLC. RAW stands for Random Ass-kicking Workouts. We change the workout every day so you don't get bored with the same old routine, day in and day out. Doing the same workout regularly allows your body to adapt to it, resulting in a loss of effectiness and results.

There's also a brief clip of Paul and Nancy conducting our CrossFit Basic Training class. We offer this class every Saturday at 9:30AM at no charge.

Deck of Cards Workout at CrossFit Cleveland

2008-01-31T08:15:00.000-08:00

Our members love doing a Deck every now and then. We use a standard deck of card, including jokers. Each suit represents an exercise and each card equals the number of reps for each. We start the clock and begin turning over cards. Jokers are usually assigned to something no one likes very much, like a dozen burpees or sommersaults. The whole workout takes about 30 minutes, and yes, it's harder than it sounds.

Here's a short clip from early December when we were still completing the Buildout.

You can do this workout anywhere, with little or no equipment. Pick any four - Pushups, squats, lunges, box jumps, pullups, thrusters, overhead squats, KTEs, Back extensions, jumping burpes pullups, situps, tire slams, the list is endless.

CrossFit Basic Training and Member's Workout of the Day 01/05/08

2008-01-09T09:06:00.000-08:00

The 9:30am Basic Training class focused on proper squat and pushup form followed by a 'mini-cindy' workout consisting of max rounds in 10 minutes of 5 pullups, 10 pushups and 15 squats.

Paul uses Jessica and Justine here as examples of great form. They've been with us since our early days in the Metroparks, welcome back ladies.

Our members had a great time with 15-12-9 reps of pipe & box jumps, DB thrusters, burpees and sommersaults. The workout didn't phase Jason though, I've got to start making the workouts a bit more challenging for him!

I've posted more pictures on our flikr site, see the link at the top of this page.

If burpees aren't enough to add intensity to your CrossFit workout, try adding sommersaults or forward rolls into the mix too. Getting upside-down while training has an interesting effect. Come see us at CrossFit Cleveland, our group is growing strong.

20 people jam last week's CrossFit Basic Training Class

2008-01-02T10:24:00.000-08:00

We taught the basics of the squat, overhead press and pushup, stressing proper form and technique. We ended the session with a simple 15 minute workout that few will forget!

Visiting CrossFitter from New Mexico

2007-12-26T11:31:00.000-08:00

Aaron and Danny joined us for a workout last Saturday morning. Aaron is currently serving in the United States Air Force as a Special Ops trainee. Aaron brought along one of his brothers. Danny, who is presently serving in the National Guard, is slated for his first tour in Iraq in a few weeks.

They completed our WOD with incredible times. We look forward to them visiting us again soon.

CrossFit Cleveland-inside at last! 17140 Madison in Lakewood.

2007-12-12T19:07:00.000-08:00

We've got a bunch of new pictures of recent workouts and our new CrossFit Gym posted on Flikr - CLICK HERE *

Our first evening workout 12/04/07

2007-12-10T07:02:00.000-08:00

We held our first indoor evening workout this past Tuesday. Staci, Katie, Nancy, Sean, Troy, Paul and I did four rounds of 25 ring pushups, box jumps, KB swings and Abmat situps. Katie finished first!

Here's a link to pictures of our very first indoor workout last month, before we had all of our light and flooring!

New video from the 09/22/07 workout

2007-10-04T08:30:00.000-07:00

Click twice on the arrow in the clip below.

You'll see a few of our people telling us how they feel about CrossFit!

New video from the 09/08/07 workout

2007-10-04T08:21:00.000-07:00

Click twice on the arrow in the clip below.

New video from the 09/01/07 workout

2007-10-04T07:52:00.000-07:00

Click twice on the arrow in the clip below.

Last Saturday's Group

2007-09-06T08:05:00.001-07:00

Click here to view all pictures as a slide show. I'll have the videos posted soon!

New video from the 08/04/07 workout

2007-08-08T11:04:00.001-07:00

Click twice on the arrow.

You can see all of our videos on youtube by clicking here!

Pics from CrossFit Workout 07/28/07

2007-08-01T11:49:00.001-07:00

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Click HERE for a slideshow from last weekends outdoor workout

Video from 07/14/07 CrossFit Cleveland, OH Workout

2007-07-19T09:21:00.000-07:00

Video from 07/07/07 CrossFit Workout

2007-07-11T20:22:00.000-07:00

Pics from CrossFit Workout 06/30/07

2007-07-11T19:07:00.000-07:00

Happy 40th B-Day to Staci. She got to stay home this morning, she earned the day off!!!!

This pic taken just seconds before Jim almost dropped the bumper plate on my dog's head!

Video from 06/23/07 CrossFit Workout

2007-07-11T18:43:00.000-07:00

Saturday 06/16/07 Outdoor Workout

2007-06-20T05:19:00.000-07:00

Here are a few pictures and a video from Saturday's workout!

Check your speaker volume, sounds starts after the first few slides. If you have trouble viewing the video, you can go directly to Youtube by clicking here.

Saturday 06/09/07 Outdoor Workout

2007-06-12T11:43:00.000-07:00

Sound starts after about 40 seconds, turn your volume down!

Hooverball 6/3/07 & Outdoor Workout 6/2/07

2007-06-05T21:18:00.001-07:00

Hooverball is like playing volleyball, throwing and catching a 3 or 4 pound medicine ball. It's a great total body workout, and it's fun. Check it out!

You'll see our new mascot Jessie at the end of the video.

Here a picure of the group that turned out Saturday in the Metroparks.

Jason, Eric, Mike, Paul, Jim, Bill, Troy, Nancy, Mike and Jane. Staci on camera detail!

Bill had to do weighted pushups because he forgot to take pictures of everyone during the workout!

Saturday 05/26

2007-05-30T07:42:00.000-07:00

Saturday's workout consisted of

Medicine Ball squat toss (Wall ball Shots)
Dumbbell swings
Box Jumps
Dumbell Push Presses
Pullups

With the clock running, perform each exercise for 1 minute, switching to the next with no rest until all 5 are completed, then rest 1 minute. That is 1 round. Everyone did 3 rounds and counted the total number of reps of each exercise. We'll do this again next month and track improvement.

Our ice cream eating spectators were back again, see below!

Click on picture to view larger image

The rain didn't keep us away

Jim and Mike

Jane and Nancy

Jim, Mike and Paul

Lauren and Janae

They'll join in next week!

Weekend Workouts

2007-05-21T19:34:00.000-07:00

Sunday Hooverball - click on any picture to see a larger image.

We had one rule "don't kill my sister"

Saturday morning in the Metroparks.

Our First Outdoor Group Workout 5/12/07

2007-05-14T07:34:00.000-07:00

We found a great spot in the Metroparks on the new fitness trail.

Paul started started us out with a skills-based warmup.

Then they were off and running.

21-15-9 reps of squats/thrusters and pushups

1/4 mile run to the next station

21-15-9 reps of pullups and situps

1/4 mile run back to the starting station.

Aaron smoked the course in 15 minutes, with Darrell right behind him. Everyone finished in under 20 minutes. I forgot to take pictures of people lying on the ground afterwards.

I had Aaron and Darrell do wall ball shots!

The new CrossFit Cleveland!

Kevin, Jason, Joanne, Nancy, Aaron, Jane, Staci, Paul, Paul, Jim, Darrell and Bill.