| Site menu |
|
|
 |
| Equipment |
|
|
|
Main » Blog Archive
January 29th, 2009 The past few mornings must have been my penance for making the athletes at Crossfit Legacy perform the Virtual Shoveling WOD. Why? Well, I have gotten stuck 2 mornings in a row and both instances have required me to shovel "very real" and "very large" amounts of snow. Because of the second day, I was a little late to the gym and Jerry developed the morning WOD.
Workout of the Day 10-- Power Clean + 3 Front Squats = 1 rep(95lb/45lb)
30 Knee to Elbow ***3 rounds for time***
Results
...
Read more »
|
January 28th, 2009 Three people were able to make it in to class on Wednesday morning before buckets and buckets of snow, ice, rain, and misery were dumped on Northeast Ohio. Since none of the 3 guys there had performed the previous day's WOD, there were able to experience the Kettlebell High Pull and Swing WOD, from Tuesday!!! Thanks for braving the weather gentlemen. Results Ron--7:42
Tomas--9:29
Matt--7:06 Pictures Great efforts today Matt!!
...
Read more »
|
January 27th, 2009 A workout with only Kettlebells? Yep! Keys during this WOD....maintain solid bracing in the mid-line, and generate force through your hips!!! WOD  Results Terry--15:0
...
Read more »
|
January 26th, 2009 Happy Birthday Kelly!!! Monday was Kelly's Birthday and we celebrated by having everyone perform Thrusters and Burpees....yeah!!!! We appreciate all your hard work Kelly. Thank you for choosing Crossfit Legacy!! WOD 10 Thrusters(65lb/45lb)
10 Burpees ***10 rounds for time*** Results 6am Matt--19:19
David--22:46
Tomas--23:42
Kelly--15:50
Eric--20:19
Terry--21:15 430pm
...
Read more »
|
January 24th, 2009 Crossfit Legacy had a FREE Class this weekend and there was a great turn-out. Newcomers and Crossfit veterans were there to suffer through a workout that did not allow them to put down a Medicine Ball. Great having you in the gym everyone!!! WOD
10 Box Jumps w/Med ball
10 Deadlift Shrug
10 Front Squat
10 Med Ball Clean
10 Push Jerk **all movements performed with Medball*** 20lb--men
14lb--women Results Dan--10:39
Chris--13:58
Mo--12:29
Willie--14:15
Jerry--16:09
Cai
...
Read more »
|
January 23rd, 2009 To make sure that all of our athletes had the opportunity to perform a Named Crossfit workout this week, "Karen" was the workout of the day this morning at Crossfit Legacy in Norton, Ohio. This workout will quickly test accuracy, coordination, hip drive, stamina, C/V gas exchange, and resolve. How fast can you perform 150 reps? Karen 150 Wall Ball Shots for time Men--20lb
Women--14lb Results Matt--6:39
Terry--7:00
David--7:36
Kelly--8:15
Tomas--9:16
Eric--9:43
Angie--9:59
...
Read more »
|
January 22nd, 2009 Although our athletes did not perform a Crossfit Named WOD this morning, they did perform the Crossfit Main Page WOD at Crossfit Legacy in Norton, Ohio. Lunges and Burpees were the flavor of the day as what appeared to be a mild workout, quickly turned into one of the Most "difficult" WODs we have ever done, according to one athlete. WOD 50' OverHead Lunge (w/45 bar or bumper plate)
21 Burpees
***5 rounds for time*** Results 6am Terry--19:08
Tom--19:21 730am
...
Read more »
|
p> January 21st, 2009 Two Movements. That is Do Able! However, in combination and in intervals they can be brutal. As our athletes found out today, maintaining high intensity is difficult and taxing. I am very proud of everyone's efforts and look forward to our next class! WOD and Results 
...
Read more »
|
January 20th, 2009 I told our athletes on Monday that we would begin to perform one Crossfit "Named" Workout a week now. In designing our programming at the gym, it was evident that last few days worth of WOD's had been mostly body weight, so upon seeing that the Crossfit Main Page WOD this morning was "Mr. Joshua", our athletes were given the task of completing that very brutal WOD. Before we proceed though. I want to let all of you know that today was Heidi's 1 year anniversary doing Crossfit. She began with me when I was at the local "globo-gym" and came with me when I moved out of there. Thank you for your trust and efforts Heidi!! I am so PROUD to see what you have been able to accomplish over the past 12 months and am excited to see what you will be doing anothe
...
Read more »
| |
|
|
| Crossfit Journal |
|
 |
|
