Strength and Met Con

In an effort to increase the overall strength of our athletes at Crossfit Legacy, we have been incorporating near Max Load lifts or presses and mini met-cons into our training sessions that past few weeks.

The athletes are doing great and everyone is showing definitive improvements in strength and work capacity!!

Workout of the Day

Push Press
3x3x3x3x3

...then 1/2 Cindy

5 Pull-up
10 Push-up
15 Squat

***AMRAP in 10 min***

Pictures

... Read more »

Explosiveness and Endurance!!

We have worked on both the past few days at Crossfit Legacy. Moving a large load quickly over a long distance is absolutely necessary in any weight training program. If this is not being incorporated into your daily routines by either your "personal trainer" or yourself, then one; you are wasting money and, 2---you are wasting your time!

Friday Morning

Workout of the Day

Max Overhead Squat
Run 350m

***AMRAP in 20 min***

Thursday WOD and Results

... Read more »

Lets move some large loads quickly!!!

Today our athletes got to use the work capacity they have in a very functional way. They get to carry heavy things before doing 75 reps of body weight exercises!!!

WOD

200' Farmers Carry
25 Pull-ups
25 Air Squats
25 Sit-ups

... Read more »

Heavy Front Squats and a Short Metcon

Today our athletes tackled a nice heavy strength day and a short metcon.

Tomorrow--their hamstrings should be yelling at them. But the result will be more explosive and power hips that will help them in the Olympic lifts.

Front Squats--3x3x3x3x3

Terry--235
Eric--215
John--195
Jason--145
Gretchen--75
Stacia--85
Wanda--105
Caryn--95
Brian--245
Tyler--215
Heidi--95
Chris--215
Steve--135(Back Squat)

Nice work today everyone. You are getting stronger and it shows in your lifts. Stay focused on your training and come back tomorrow ready for some body wei ... Read more »

Monday, May 18th, 2009

After seeing so many Kettle bell Thrusters performed this weekend at the Midwest Crossfit Games Qualifier, I thought it appropriate to put them into our first workout this week.

Our athletes did a great job and handled this mentally and physically taxing workout very well.

WOD and results

... Read more »

Schedule Announcements

OK, I have changed the schedule this week.

However, it is our normal weekly schedule, so for most of you, there should not be an issue. If you were planning your week off the schedule that was posted before this morning, please contact me, and let me know.

Midwest Crossfit Games Qualifier @ Rogue Fitness

Congratulations to Doug Price, Charlie Dunifer, Brett Sepi, and Joe Weigle and Shanna Duval. Charlie, Doug, and Sepi train on a regular basis at Crossfit Legacy and Joe and Shana have both trained within the past year.

Final Placement
... Read more »

Thanks Crossfit Cleveland

Our workout today was performed up at Crossfit Cleveland a few days ago and I thought it would be a great last workout of the week for our 6am crew today.

WOD

12 Push-up
12 Squats
12 Window Wipers

12 Rounds for time
Partner workout---each person must complete all reps for 1 round and only one person can work at a time

Results

Kelly/Angie--22:18
Steve/Eric--18:33
Tomas/David--21:26
Tom--22:13
Jason/Terry--21:26

Pictures

Is that SpiderMan?
< ... Read more »

It kind of looks like FRAN!!

There was a lot of activity at Crossfit Legacy today as 4 classes were completed and the moves were practiced for the Midwest Crossfit Games Qualifier this weekend.

Charlie and Doug will be going up against 90 other male competitor from 7 other states and also other local affiliates, Crossfit CLE, Crossfit Cleveland, SPC-Crossfit, and Rogue Fitness.

Good luck guys!!!

The workout today and results are below.

... Read more »

Lets Get Inverted!!

I know, most people have not done a handstand since grade school, BUT, we are Crossfitters--We are NOT most people!!!

Remember yesterday that we talked about mental stamina? Well, today you get to use it, because there is nothing that requires more mental stamina than when you screw with your equilibrium during a WOD

WOD

10 Wall Climbs
20 KB Swings
30 Lunge Steps

***AMRAP in 17min**

Results

Tomas--3
Steve--3
Eric--4
Terry--3
Kelly--4
Conner--7
Conner--7
Jason--3
John--5
Gret ... Read more »

Hip Power and Explosiveness---Tuesday May 12th, 2009

Physical Stamina is a great skill to have, but another, often overlooked component of working out is MENTAL Stamina. Our workouts are hard and it is a common to see new athletes to our gym forget how many reps they have completed or how many rounds they have completed.

The intensity at which we perform workouts is, subjectively, very high and most people cannot stay focused on the counting when all they feel is sweat dripping, muscle aching and lung gasping for air.

It takes time, but the ability to stay focused and on track is a key component for sporting/life athletes, first responders, soldiers, and police officers.

Can Crossfit make you smarter? Maybe! This I kno ... Read more »