A week behind?

Yikes!!!

A video is forthcoming from our training sessions last week!!

It has been a busy time here at Crossfit Legacy. New members are joining and athletes are getting ready for upcoming competitions at Both the Midwest Crossfit Games Qualifier and The Northeast Ohio Crossfit Challenge!!

Our workouts are getting harder and the improvements in the athletes work capacity is amazing!!

We welcomed back Eric and Kelly as they were in Florida last week. Check out the pic ... Read more »

Welcome back everyone.

I had the pleasure of stopping by Rogue Fitness this weekend for a wonderful workout.

I modified the workout slightly secondary to our inability to run in the cold Northeast ohio weather today.

Workout of the Day

500m/1000m row
40 Jumping Squat
30 KB Swings
20 Renegade Row(each arm)
10 Window Wiper
5 Wall Climbs
150 Single Jumps

Results

Ron--11:10
Tomas--13:02
Dave--12:31
Terry--12:32
Jason--11:50
Chris--11:4 ... Read more »

Friday, April 10th, 2009

We normally do team workouts on Friday, but I put that on hold this week for a wonderful WOD from our friends up at Crossfit Cleveland.

There was a wide variety of skill levels at Crossfit Legacy this morning, but that made for some fun competition and allowed for one of the beauty's of Crossfit to be seen.

Scaling---the ability to match the workout intensity and complexity to the ability of each individual person.

Workout of the Day

2 min Jump rope
20 SDLHP

***5 rounds for t ... Read more »

Thursday, April 9th, 2009

It was a great day of training at Crossfit Legacy today as we said goodbye to Eric and Kelly for the week. They will be traveling to Florida next week and they will getting a few workouts in a Crossfit Firebase Orlando. To get them ready for another gym, I borrowed a WOD from that gym so they could at least get warmed-up for them.

Workout of the Day

35 Air Squat
20 Push-up and Ring dip OR 10 HSPU
10 Pull-ups

***4 rounds***

Results

Terry--13:52
Jason--14:20
Tomas--14:35
... Read more »

Wednesday, Arpil 8th, 2009

Please...NO Squats!!!!

That statement was echoed by a few folks this morning as they were feeling the effects of the last few days of training.

I made sure that squat were only in the warm-up, however, that did not get from having to use force and drive out of their hips

Workout of the Day

30 Double Unders
20 Swings
15 Knee to Elbow
10 Push Jerk

**4 rounds for time***

Results

Joel--10:45
Gretchen--12:50(2 rnds)
Conner--13:30(3 rnds)
Kelly--14:09
An ... Read more »

Snatches and Cleans!!!

Sore butt's anyone?

After 600' of lunging yesterday, I imagine that some of you might be a little tender on the back side. Don't worry, todays WOD will loosen the glutes right up!!

WOD

5 Snatches
10 Med Ball Cleans
5 Push-ups

***AMRAP in 15 min**

Results

Eric--6
Tomas--6
Terry--5
Tom--7
Ron--8
Wanda--7
Caryn--7
Alex--8
Tyler--8
Justin--6
Heidi--9
Chris--8
Paula--4
Doug--8
Conner--7
Gretchen--5

Pictures

... Read more »

Crossfit.com workout Day!!!

Today our athletes completed 600' of Lunging, 81 pull-ups, and 81 sit-ups for time.

Our workout today mirrored what was posted on Crossfit.com and all of athletes went after their best times and did not back down!!!

see workout here

Crossfit Legacy is a training center and each day our athletes get to work on a particular skill before the actual Workout of the Day. In the picture below, Jerry Jenning--CF Legacy's other trainer demonstrates to the class proper technique with the med ball clean.

... Read more »

Team WOD Friday's

At Crossfit Legacy, we like to have fun, and Friday is usually a day when we can team up with someone and get after the Workout of the Day.

Teamwork is essential and often lacking in most "globo-gyms". Competition is also lacking in 99% of those gyms as well.

We crave it at Crossfit Legacy as ou ... Read more »

April 2nd, 2009

Today our 6am Class performed Rowing Helen and the rest of the class performed the upcoming WOD for the Australia Crossfit Games Qualifiers!!

Nice Job everyone. You did great and your efforts were inspiring!!

Keep it up!

April 1st, 2009

Annie

50-40-30-20-10
Double Under
Sit-ups
**for time**

It sounds like such as easy named WOD, but in reality it is killer!!

Our athletes went after it with all they had and even though some of them are still working on the Double Under, they still tryed to do it as Rx'ed.

Awesome efforts everyone!!

Pictures

... Read more »