CrossFit Legacy

Our Homepage has moved!!!

2009-07-26T20:57:00.002-04:00

YOU CAN NOW FIND US AT

WWW.CROSSFITLEGACY.COM

THANKS FOR STOPPING BY. CHECK OUT OUR NEW WEBSITE!!

2009-07-24T16:07:00.002-04:00

2009-07-24T08:51:00.002-04:00

2009-07-22T22:03:00.002-04:00

2009-07-21T13:34:00.002-04:00

2009-07-21T13:20:00.002-04:00

2009-07-17T08:14:00.002-04:00

2009-07-16T11:22:00.002-04:00

2009-07-15T21:42:00.002-04:00

2009-07-15T09:35:00.003-04:00

2009-07-09T23:07:00.003-04:00

2009-07-07T21:00:00.003-04:00

2009-07-06T14:45:00.003-04:00

2009-07-01T16:41:00.002-04:00

2009-07-01T14:42:00.002-04:00

2009-07-01T14:37:00.001-04:00

2009-06-29T15:04:00.003-04:00

2009-06-27T06:08:00.002-04:00

2009-06-25T14:19:00.001-04:00

New Website!!!

2009-02-04T20:42:00.001-05:00

Thank you for visiting, but we have moved!!!

Our new website for Crossfit Legacy can be found by clicking here!!!!

2009-01-28T10:25:00.004-05:00

Lauching New Website!!!!

2009-01-20T10:06:00.001-05:00

I AM PLEASED TO SAY THAT I AM UPGRADING OUR WEBSITE HERE AT CROSSFIT LEGACY!!!

CHECK OUT THE NEW SITE AND DESIGN HERE!!!

Crossfit Legacy @ Rogue Fitness--Crossfit Toledo

2009-01-19T13:23:00.002-05:00

Check out the picture and video of our weekend at Crossfit Toledo.

GO here for your first sneak peek

Two Basic Movements!!

2009-01-16T08:12:00.004-05:00

To say it is cold outside is an understatement!!!!

-10 degrees when I got in the car

I thought about a run for this mornings WOD, but I did not get the dog sleds ready it time.......so instead of running, we decided to go upside down!!

Being able to maintain one's bearings in an inverted position is an essential skill that is learned and not easily mastered.

Practice is key!!

WOD

30 Air Squats
15 Push Press(75lb/45lb)

***5 rounds for time***

Results

Ron--7:44
Eric--9:48
David--11:05
Terry--11:15
Angie--11:28
Tomas--14:49

Pictures

Tomas....the sweet scream/relief of finishing the last rep of today's WOD!

Jumping, Sitting-up and Cleaning!!!

2009-01-16T07:37:00.004-05:00

Since our athletes have lifted a lot of weight this week and most were still feeling a little spent from the Virtual Shoveling, I decided to throw LOW LOAD, high rep---metabolic WOD at them.

Congrats to out 6am crew for getting up into the gym near Zero Degree temperatures.

Our 430pm class was the biggest afternoon class we have ever had, as 9 athletes work and pushed each other to some amazing rep counts!!!!

WOD

1 min of Jump Rope

1 min of Sit-up

1 min of Med ball clean

1 min of rest

***4 rounds for time***

Results

6am

Terry--662

Tom--633

430pm

Ron--314

Alex--900

Kayla--800

Tylor--891

Taylor--662

Heidi--694

Alexis--794

Chris--812

Austin--321

Picture

Tom is on his last round of Med Ball Cleans

Terry's toes in the middle of jumping rope.....

Dumbbell, Dumbbells and MORE Dumbbells!!!

2009-01-15T10:58:00.002-05:00

The "Black Box"

What is it? It is the mystical nebulous region where our "input" is converted to "output" In layman's terms, as Crossfitters, we are not concerned with the chemical, biological, and neuro-physical processes occur to make us stronger.
Our concern is that it happens. What we do is measured in output. If we can do more now, than we could before we started Crossfit, then we are seeing results.

Today, our workout allowed a couple of our athletes to measure the benefits of our training methods.

See Previous Post Here

I am happy to say that Eric beat his previous time by close to 30 seconds, and Terry was able to do more work in 1 min 30 seconds faster.

Awesome work guys!!!

Results

Pictures....from my phone!!

Great work today Eric!!

I am proud of how you were able to get through the entire WOD unscaled!!!!

Karen + Grace = Horror!!!

2009-01-14T09:25:00.003-05:00

This past weekend "EC" --Eva Claire Synkowski spoke on nutrition at Crossfit Watertown and the workout was a combo WOD

of Grace(30--135lb clean/jerk for time) and Karen(150 Wall ball shots).

Together they looked like this:

3 Clean and Jerk(135lbs)
10 Wall Ball Shots

**10 Rounds for time**

We welcomed back 4 athletes today who had taken some time off. Welcome back Ron, Austin, Alexis, and Tom.

It is great to have all of you back in the gym.

Results

6am

Austin--7:20
Ron--6:43
Eric--11:45
Tom--7:55
Terry--13:29

4:30pm

Heidi--12:48
Alexis--11:41
Taylor--12:09
Alex--12:06

Pictures

Great intensity today Taylor!

Heidi is really getting strong. 45lb Should Press....no problem!

Great to have you back Tom!

Even workouts that are designed to cripple Olympic Athletes can be scaled to the fitness and age level of any athlete....11 year old Austin did great this morning!

Vitual Shoveling???

2009-01-12T19:22:00.005-05:00

Tomas....would you rather be shoveling sand in Brazil?

Didn't we get enough of REAL Shoveling in Northeast Ohio this past weekend?

Regardless...our athletes pretended they were shoveling ROCKS rather than Snow!!

I guess in the Crossfit.com world of Southern California, they have to practice the virtual stuff rather than shovel now.

Thinking about it though, what if there was flooding and it was your job to fill sand bags?

Could you do it?

Could you do it long enough to be effective?

Could people depend on you to get the job done to help save their home or way of life?

If you cannot answer yes, then maybe you need to change your way of training so that you are able to handle ANYTHING life throws your way?

I can trust my athletes.

Can your loved one's trust you?

WOD

30-25-20-15-10--5

Virtual Shoveling
Pull-ups

**for time***

Results

6am

Matt: 17:25(30lbs)
Kelly: 20:03(25lbs)
Eric: 21:45(45lbs)
Ron: 22:42(45lbs)
Tomas: 23:49(25lbs)
David: 24:13(45lbs)
Terry: 32:01(45lbs)

4:30pm

Kayla: 16:32(15lbs)
Tylor: 18:45(45lbs)
Angie: 19:43(25lbs)
Alex: 23:54(30lbs)

Pictures

Alex is doing a great job mastering the KIP. 2 weeks ago, he could barely do more than 2 pull-ups in a row, now he is getting 5-7 in row without difficulty!!

Welcome back Angie....

Shoveling can be scaled for anyone....ever 13 year old Kayla was able to experience the SHOVEL!

Eric is also doing a great job mastering the Kipping Pull-up!

2009-01-09T11:25:00.002-05:00

A few Crossfit Legacy athletes will be going up to Crossfit Toledo next weekend and the flyer for the competition has an amusing look at the comparison of your typical 15-30 treadmill, flat screen, climate controlled "globo-gym" and a truly functional fitness improving Crossfit Gym!!

You know your gym stinks when.

1. You can watch television while you "work out"

2. You don't have to deadlift, squat, and press(and usually are not allowed)

3. You don't ever see anyone on the floor in a heap of sweat and RELIEF!!

4. You can't drop the weights

5. People look at you funny if you grunt, scream, or make odd faces

6. You have to wipe off the machines because they have machines

7. You do curls or crunches without being made fun of

8. There is a MIRROR anywhere outside of the restroom

9. You separate your "cardio" and "weightlifting"

10. None of the women are encouraged to kick your Arse!!

Post any other funny comparisons to comments....

Pull, Push, and Jump

2009-01-09T11:01:00.005-05:00

After spending a few hours at Crossfit Cleveland on Wednesday evening, I came back with some good ideas for helping our athletes get better at Ring Dips

After a challenging week of moving heavy weights and other objects, our athletes were rewarded with a gymnastic only WOD this AM.

How rewarding could that be.....???

You will have to ask them that.

WOD

10 Pull-ups
15 Ring Dips
20 Double Unders

**5 rounds for time***

Results

Terry--11:21
Eric--17:30
Kelly--16:15
David--9:40
Tomas--6:00(2 rounds)

Pictures(from my phone....as I forgot my camera)

We think she did 6 rounds instead of 5.....

I am Crossfit Because?????

2009-01-09T10:53:00.002-05:00

I found this video while looking at Rogue Fitness yesterday. It is from Crossfit Central and I love the idea.

Why are you Crossfit?

Why do you come to Crossfit Legacy?

Post answers to Comments and be thinking about your answers, because I will be making a video like this soon.

I Am CrossFit Affiliate Challenge from CrossFit Central on Vimeo.

Dumbbell, Dumbbells and MORE Dumbbells!!!

2009-01-09T10:25:00.004-05:00

If you are interested in starting at Crossfit Legacy, but not sure if you can jump right in to the group classes, be sure to look into our Beginner/Foundations Class to get you up to speed before joining a group class.

Our class had steel hands yesterday as each move the did had them holding a heavy dumbbell in either one or both hands.

You never know when you will be asked to carry something, lift something, or push something that entail explosive power of the hip and the mid-line stabilizers during every day tasks.

At Crossfit Legacy, we do it everyday for just that possibility and our athletes are getting very strong and powerful!!!

WOD

10 Dumbbell Deadlift
10 Dumbbell Thruster
10 KB High Pull

***7 rounds for time***

6am

Matt--13:03
Ron--16:11
Terry--18:24

730am

Charlie--14:46
Wanda--15:24
Caryn--15:57
Monique--16:40

430pm

Heidi--16:16
Alex--11:59
Kayla--14:06
Tylor--10:59
Taylor--11:43(6 rounds)

Pictures

I think that she worked so hard, her left arm fell off!!!

Welcome back Wanda.....glad you are feeling better!

Accuracy and Agility

2009-01-07T09:42:00.005-05:00

Wednesday AM

If your fitness program does not include accuracy and agility training, you are being short-changed, and if you are paying someone to train you----ASK FOR YOUR MONEY BACK!!!

Accuracy and Agility are 2 of the 10 General Physical skills that Crossfit trains.

We definitely challenged them in both areas this morning.

WOD

10 KB Snatches/each arm (Accuracy and Coordination)
10 Box Jumps/24'' (Agility)
10 Med Ball Cleans (Coordination, Accuracy, and Power)

***5 rounds for time*****

Results

Matt--9:15
Eric--9:43
Terry--10:43 (4 rounds)

Pictures

Eric--mid KB Snatch

Post workout cool down on the rings...fun!!

Nice Lock-out Matt

Rowing on Tuesday......

2009-01-07T09:15:00.003-05:00

Since we cannot get outside and run during the winter months in Ohio, we get on the Concept 2 Rowers and get our running/rowing activity in there.

And since we have not been on the rower for a few weeks, what better way to re-introduce it than with a 1 min row for Calories!!!

We welcomed in 2 new athletes this afternoon both looking to improve athlete ability and strength for their respective sports!!

Welcome Tyler and Taylor!!!

WOD

1 min Row for Calories
1min KB Swings
1min Jumping Pull-ups
1min Burpee
1min Rest

***3 rounds for time***

600am

Ron--256
Eric--219
Terry--159

730am

Chris--232
Brian--254

430pm

Alex--202
Heidi--190
Taylor--158
Tyler--146

Pictures

Great intensity today Heidi....back on the Zone and ready to rock!!!

Welcome to the gym Tyler....remember, get plenty of water today!

Great having you in today Taylor.....

Nice catch position Terry....now explode with you Legs, Back, then Arms!!

Ron...warming up with a Crossfit Legacy WOD before his real workout---taking 2 kids to the Children's Museum in Cleveland!

Chris goes Over Head

2009-01-07T04:41:00.001-05:00

As promised, here is the video of Chris going after max reps with the Over Head Squat.

Chris C.--Over Head Squat Max Reps w/95lbs from Crossfit Legacy on Vimeo.

ANNOUNCING THE CROSSFIT LEGACY BEGINNER/FOUNDATIONS CLASS

2009-01-06T10:28:00.005-05:00

ARE YOU UNCERTAIN YOU HAVE WHAT IT TAKES TO JUMP INTO ONE OF OUR GROUP CLASSES?

WOULD YOU LIKE MORE HANDS-ON TRAINING TO HELP YOU LEARN THE 9 FUNDAMENTAL MOVES OF CROSSFIT BEFORE JOINING OUR GROUP CLASSES?

THE FOUNDATIONS CLASS IS FOR YOU THEN.

HERE YOU WILL LEARN THE AIR SQUAT, FRONT SQUAT, OVERHEAD SQUAT, SHOULDER PRESS, PUSH PRESS, PUSH JERK, DEADLIFT, SUMO DEADLIFT HIGH PULL AND MED-BALL CLEAN

CLASS SIZE IS LIMITED AND YOU MUST SIGN-UP FOR THE CLASS BEFORE YOU CAN PARTICIPATE!

CLASS FORMAT: FOLLOW LINK HERE

CLASS TIMES: 5:30 - 6:30PM

DURATION: 2 WEEKS

DAYS: MON & WED

INSTRUCTOR: JERRY JENNINGS

COST: FOLLOW LINK HERE

First Full Week of New Year!!

2009-01-05T20:43:00.006-05:00

Alright everyone. Time to shake off the holiday "dust" and get after it again.

We are back on our regular schedule and looking forward to some great efforts and workouts in the coming weeks.

I frequently ask myself this question, are our athletes getting stronger? Are our workouts effective? We will be doing more in the coming months to quantify that data, but lets look at a few pics first.

That question was answered today...more than once!!!

4 weeks ago---Alex could only Over Head Squat 15lbs with good form

Today--Alex Over Head Squat 65lbs for reps in a WOD!!!

And not to be out-done....Chris OHS 95lbs ???? times. The video is in production. Great job tonight Chris!!

AM WOD

5 OHS
10 Push-up
15 Knee to Elbow
20 Air Squat

***AMRAP in 15 min***

Results

Name/Rounds/OHS Weight

Charlie--10(115lbs)
Terry--5 (45lb)
Monique--5 (35lb)
Kelly--5 (25lb)
Ted--5 (45lb)
David--5 (45lb)
Eric--7 (65lb)

PM WOD

5 OHS
10 Dumbbell Push Press
15 V-ups
20 Air Squats

Results

Chris--7 (95lbs)
Alex--4 (65lbs)
Kayla-- 5 (25lbs)
Tylor-- 5 (35lbs)

More Pictures

Not bad for someone who just turned 16yr old here. Thanks for being honest and going heavier when you knew you could Tylor!

Eric continues to get stronger and will be starting the ZONE Diet soon...watch out...he is going to get strong!!

Great job this morning Monique....I am proud of you for not giving up when it was really hard!!

WHAT ARE YOUR GOALS FOR 2009?

2009-01-05T09:35:00.003-05:00

AT CROSSFIT LEGACY, WE ARE CONSTANTLY STRIVING TO IMPROVE OUR OVERALL PHYSICAL FITNESS.

LIKE LIFE, EACH WORKOUT IS A TEST!

WE CHALLENGE EACH OTHER TO GIVE OUR BEST EFFORT WITH EACH WORKOUT AND CONTINUALLY IMPROVE WITH EACH VISIT!

WITH THAT IN MIND, I WOULD LIKE EACH ATHLETE AT CROSSFIT LEGACY TO DEVELOP GOALS FOR THEMSELVES TO ACCOMPLISH IN 2009!!

I WILL ALSO GIVE YOU A GOAL THAT, AS A COACH, I THINK COULD STRIVE FOR.

IF YOU WOULD PLEASE BRING THE GOALS IN BY THE END OF THIS WEEK, WE WILL PUT THEM ON THE WHITE BOARD SO THAT WE CAN HOLD EACH OTHER ACCOUNTABLE DURING THE COMING MONTHS!

THANK YOU FOR ALL YOUR EFFORTS AND TRUST! HAVE A GREAT WEEK!!!

--BRIAN

Exhaustion by Bodyweight!!

2009-01-03T12:02:00.003-05:00

Seven athletes came in for our free workout this morning and showed great form/intensity while doing a very taxing and heavy workout.

There was some serious weight being thrown around as we almost used every bumper and steel plate in the gym.

That was a great sight to see!!!

WOD

7 Body Weight Deadlift
14 Pull-ups
21 Weighted Sit-ups

***7 rounds for time***

There were some that scaled up and down the weight of the deadlift secondary to ability and training affect desired!!!

Name/Results/Weight

Charlie--11:24(255lb)
Jason--14:44(155lb--5 rounds)
Chris--16:50(175lb)
Ron--17:22(185lb)
Jim--18:22(215lb)
Terry--18:44(255lb--5 rounds)
Jerry--19:48(135lbs)

Pictures

Great job today Terry...in addition to the WOD, he performed 150 Box Dips for CLUB 3000

Good work this morning Jason. We look forward to seeing you again soon!

Good effort today Jim!!

First Crossfit Legacy WOD of 2009

2009-01-02T11:45:00.003-05:00

Our two classes today completed a workout that at first glance did not appear to be that difficult, but after seeing their response and efforts during the WOD, it was more than adequate to induce a very strong neuro-endocrine response that is so important during crossfit workouts.

30-20-10

KB Swings (1.5 pood)
Double Unders
Push Press(95/65lbs)

***for time***

Results

6am

Kelly--11:54
David--12:39
Ron--13:38
Terry--14:07
Eric--18:19

7am

Caryn--11:22
Chris--14:17

Pictures

Chris went heavier that normal today and did great!!

Caryn continues to show great improvement in upper body strength and mid-line stability

Great efforts today Eric!

Great work finishing first this AM Kelly!

Ron jumped on the 1.5 pood KB this morning and finished first among the Rx'ed athletes!

Final WOD of 2008

2008-12-31T12:37:00.005-05:00

WOW! It is hard to believe that Crossfit Legacy has been open for almost 7 months now. Time has gone very very quickly, but I have enjoyed every minute of training with everyone who has chose Crossfit Legacy as their vehicle to better health and fitness.

Thank you for your efforts!

Thank you for your trust!

I look forward to what 2009 brings for all of you!!

Seeing that today is December 31st, 2008, I chose the number 31 as our rep count for a triplet WOD that our athletes performed this morning.

"31"

31 Med ball Clean
31 Knee to Elbow
31 Push Press(45lb bar)

**3 rounds for time***

Results

Charlie--9:39
Matt--11:37
Eric--13:56
Terry--15:00
Caryn--16:44
Monique--17:27

Pictures

Charlie...keeping working hard and 2009 will be a great year CF brother!!

Awesome intensity today Monique....I look forward to seeing you are a regular basis!

Matt & Eric performing Knee to Elbow!

Can someone please get this weight off my chest?

This photo was from yesterday, but I wanted to make sure we saw everyone who was in final WOD of 2008 today!

Great Form Photos!!

This was a great transition photo of Caryn mid 3rd round. She has a small dip in the legs, vertical torso, bar across the shoulders, and elbows slightly in front of bar.

She finishes with active shoulders, head pulled through, with the bar straight over-head!!

Great work today Caryn!

Race by 5's

2008-12-30T20:08:00.006-05:00

Our morning classes were a little small today for one reason or another, but @ 6am Jerry and Terry raced for the most rounds and at 7:30am, Brian and Angie raced for the most rounds

6am WOD

300m row
5 Push-up
5 Ring Dips
5 Weighted Sit-ups
5 Deadlift(135lbs)

Jerry--7
Terry--6

7:30am

300m row
5 Push-up
5 Ring Dips
10 Weighted Sit-ups
10 Deadlifts(135lbs/95lbs)

Brian--6
Angie--5

Pictures

At 4:30 this afternoon, we welcomed Christina. She works out at Urban Crossfit in Seattle, Washington. It was great having you in the gym this evening.

You are welcome back anytime you are in town!

After a challenging Warm-up, the WOD was as follows

6 Deadlift(body weight)
12 Box Jumps
18 Knee to Elbow

**AMRAP in 16 min**

Results

Chris--7
Heidi-7
Alex-6
Christina--5

Excellent work keeping pace with Chris this evening Heidi--tied for 1st on the Leader board!

Great kip on the Knee to Elbow Christina!

Alex---great improvement on the Knees to Elbow tonight!

Awesome work the past 2 days Chris.

Grangie? What's a Grangie?

2008-12-30T19:51:00.005-05:00

Well, that my friends in the combination of the 2 Crossfit Benchmark WODs--Grace and Angie, with a Twist

We said goodbye to Andrew this morning as he is going back to Quantico, Virginia in a few days to continue his service to our country.

Thank you Andrew!!!

We appreciate your service and all of your hard work this past week!!

WOD

6 Squat Clean
50 Pull-up
6 Squat Clean
50 Push-up
6 Squat Clean
50 sit-up
6 Squat Clean
50 Squats
6 Squat Clean

***for time***
135lb/95lb as Rx'ed

Results

AM

Andrew--12:19
Eric--12:25
Matt--12:48
Kelly--14:13
David--15:38
Terry --16:25
Ted--16:25

PM

Kayla--15:10
Tylor--15:20
Chris--16:30
Alex--17:45

Pictures

Kayla struggled a little with the Squat Clean, so instead, we scaled the WOD and she performed Front Squats instead. Excellent efforts last night Kayla!

Chris approaching triple extension, just before ripping himself under the bar!

Looks like Eric has wedged himself between the bar and the ground quite well!

The Pull-up bars got a great workout themselves this past morning as well!

Free Saturday Workout at Crossfit Legacy

2008-12-27T12:25:00.004-05:00

Awesome efforts were seen during our Free Saturday WOD this morning. Although, not as populated as last Saturday, we had another new person who showed from Florida!

Welcome Ryan!!

Our WOD this AM was

10 95lb Front Squat
15 Push-ups
20 Wall Balls

***5 rounds for time***

Results

Andrew--11:03
Ryan--11:54
Terry--13:26
Eric--15:38

and later in the AM

Brian--10:24

Pictures

After Christmas Team Workout!!!

2008-12-27T07:43:00.004-05:00

Andrew's response when he found out we were doing a team workout!!!

In an effort to help our clients burn off all the Cookies, Sweets, and Ham, we performed 2 different team workouts this AM.

The 6am crew did a 21-15-9 WOD that took them 32 min to complete....WOW!!!

They all completed the workout even though the "BUY IN" and "BUY OUT" was 400 jump ropes!!!

6am

400 jump ropes

21-15-9
Burpee Pull-up
OH Lunge
Wall-Ball
Box Jump

400 Jump ropes

***for time**

Results--32:05

7am

800m Row
30 40lb DB Thrusters
30 Pull-ups

400m row
20 40lb DB thruster
20 Pull-ups

***teams of three compete in pairs to finish each race first***
**lowest combined time of the 2 races determines the winner**

Team #1--Eric, Kelly, Brian--24:11

Team #2--Wanda, Caryn, Andrew--24:15

**what a great workout....4 seconds separated the 2 teams***

Pictures

Brian and Andrew..during the first round(strict pull-ups vs. kipping pull-ups)

Gary first 2 min in the WOD. He began to feel ill, so that is why I ended up working out!

Pre-WOD Squat Therapy.

Terry's new Shoes...aren't they cool!

Great job learning the Kip today Ted!

Pictures from Tuesday!!

2008-12-25T12:00:00.003-05:00

12 Days of Christmas!!!

2008-12-25T11:27:00.004-05:00

Merry Christmas to all Crossfit Legacy athletes and those who follow this website. Thank you for all your support and efforts over the past few months.

I borrowed a workout from SPC-Crossfit this morning the Celebrate our final workout before Christmas!!! (slightly modified from their version)

WOD--12 Days

***The workout goes just like the song, complete Day 1, Day 2 + Day 1 and so on***

Day 1….Dumbbell Squat Clean
Day 2….PVC OHS
Day 3….Deadlifts
Day 4….Burpees
Day 5….Dips (rings/box)
Day 6….Push Ups
Day 7…. K 2 Bows
Day 8….KB Swings (4 R/L)
Day 9…Sit Ups (ab mat)
Day 10..Air Squat
Day 11..Wall Balls
Day 12..Push Press

Pictures

Just like the song...the workout was painful and long!!

Welcome back Ted....hope the tire got changed without any more issues

Andrew knocking out a few Ring Dips

Ron...doing the DL as Rx'ed(225lbs)

Results

Andrew--19:33
Matt--20:11
Ron--20:16
Kelly--21:52
Eric--22:04
Terry--25:52
Ted--27:00

The Heat is on...Barely!!!

2008-12-23T21:28:00.003-05:00

I do not have pictures to post because I left the USB chord for the camera at the gym, so enjoy this video of the Filthy Fifty performed by a our Great Country's Warriors @ Camp Pendleton

click here for video

A special thanks to one of our new member Randy S. He donated the use of his portable heater last night so that the gym was not completely frozen this AM.

We had temperature of 54 degrees in there, and by the time I left, the furnace was fixed and fully operational.

6am

These guys did a WOD called:

"My Pet Rock"

6,000m (or 25min)---whatever comes first!!!

While one person is rowing for 2:00min, the other teammate is Holding on the the "Pet Rock"(36lb Kettlebell)

Terry and Eric really went after it easily averaged over 500m every 2 min and barely got the 6,000m in before the 25min time limit was up.

Great work guys!!!

7:30am

The return of the "Filthy Fifty"

Charlie--16:00min

Chris--26:43

Wanda--28:09

Caryn--31:18

Caitlin--37:43

Great job everyone!!!

4:30pm

5 Thruster

10 Dumbbell Deadlift

15 Pull-up

***AMRAP in 15 min***

Kayla--6

Tylor--6

Andrew--7

Alex--7

Heidi--6

Awesome work today everyone. I am very proud of you efforts and appreciate how you stayed focused on the WOD, even when you wanted to give in.

"Filthy Fifty" or "Frigid Fifty"

2008-12-22T20:42:00.005-05:00

WOW, what a great and unexpected surprise awaited us at Crossfit Legacy this morning. Our furnace decided not to work and with the temperature outside hovering around ZERO, it was 44 degrees when I opened the doors.

In true Crossfit fashion, we said, screw it! We are going to work out anyway, SPC-Crossfit is working out in a barn that is usually in the 30's, so I think we can handle 44 degrees.

Our WOD this morning quickly increased the temperature in our space to 50 degrees(how convenient)

Frigid Fifty

***50 of each movement for time***

24'' Box Jump
Jumping Pull-up
KB Swing
Walking Lunge
Knee to Elbow
Push Press
Back Extension
Wall Ball Shots
Burpees
Double Unders

Results

Action Shots

I tried to scaled it back for Randy, but he wanted to part of it and did 50 reps for each movement, pretty good for his 4 visit!

Welcome back Randy....he is in town visiting family and got hammered by the WOD this PM

Who is that guy on the left, OMG, it is Ron. Welcome back from Disney. Why didn't you bring back any warm weather.....50 more burpees for you!!!

Saturday Morning Grace!

2008-12-21T12:46:00.001-05:00

Here is the video of Charlie, Andrew, and Jerry completing Grace in Great time.

Awesome effort Gentlemen!!!

Post thoughts of their efforts to comments!!

Crossfit Legacy: Grace from Crossfit Legacy on Vimeo.

Grace and a 20min AMRAP!!

2008-12-20T11:51:00.005-05:00

Our Free Saturday Class was a great success at Crossfit Legacy in Norton, Ohio. Eleven People came for a great workout on a very very cold Saturday morning.

Before the class started: Andrew, Jerry, and Charlie completed the Crossfit Named Workout---GRACE (30 135lb Clean/Jerk) for time!!

(video soon coming)

9am Class WOD

15 Push-up
15 Pull-up
30 Squats
10 Renegade Row(each arm)
10 Jumping Lunge (5 each leg)

***AMRAP 20 min***

Pictures

Nice looking Kip Shanna....great intensity this morning!!

Corey...great to have you in the gym this AM. Great job pushing through to the end!

Andrew...welcome home for the Holidays. Your clothing selection today was great. Thanks for serving our country!!

First 30 seconds of WOD

Jason....7 rounds completed int 20 min....AWESOME!!!

30 seconds after the WOD was complete!!

20/20 Vision?

2008-12-19T07:58:00.005-05:00

My wife and I in Times Square, New York City!!

Special Thanks to Jerry for the past 2 days of teaching class. It was comforting to be able to step away and recharge the batteries and know the classes were being taught by a very capable(and well dressed) Crossfit Trainer.

As a welcome home,I performed the above WOD, which many of you did that past few days!!

20 Med Ball Cleans
20 Push-up

***AMRAP in 20 Min***

Results

Thurs PM

Heidi--8.5
Tylor--8
Kayla--8
Alex--7.5

Thurs AM

Matt--8.75
Terry--8
Chris--8
Gary--8
Wanda--8

Friday AM

Brian--10.25
Dave--6.75

Nice extension Wanda...this pic was taken a few months ago. Now to quantify some of the movements you all performed. All told, everyone completed.....1,800 med ball cleans and 1,800 push ups in 3 workout sessions.

Great Job everyone!!!

Take Time to Watch This Video

2008-12-17T02:26:00.002-05:00

Good morning everyone.

Please take time to watch the following linked video!!!

This video is evidence why Crossfit attracts so many people.

Miguel Flores was a trainer at Crossfit San Diego and recently passed away in a Car accident!!

I would say more....but just watch the video.

Watch here

From San Diego w/Love

2008-12-17T02:14:00.004-05:00

Jerry J, brought forth a WOD to Crossfit Legacy that is similar to the first one he completed for his first WOD when he was out in Crossfit San Diego.

How does 30 Snatches and 90 OHS Squats feel?

Our athletes found out yesterday morning.

WOD

1 Snatch---Follow by 3 Over head Squats === 1 Rep---10x
Push-ups---10x
Knee to Elbow---10x

***3 rounds for time****

Results

Pictures

Is this what happens when you pass out?

2008-12-16T10:29:00.004-05:00

On Monday, Crossfit Legacy athletes and trainers performed a Crossfit Main page workout.

It was a killer.

Observed during the WOD----

1. Grown men crawling away from the bar.

2. Grown women yelling at a trainer!!

3. Someone asking, "Am I supposed see spots after I deadlift?"

IT WAS A GREAT TIME!!

We work hard at Crossfit Legacy and are not afraid to push ourselves to the "margins of our experience" You will see in the pictures to follow that if you are not feeling the way we do after a workout, YOU ARE NOT WORKING HARD ENOUGH!!

WOD

50 KB Swings
21 185lb Deadlift
30 Pull-ups

***3 rounds for time***

Results

Terry--28:28
Kelly--15:38
Matt--19:50
David--18:38
Randy--17:53
Brian--26:46
Alex--21:55

Eric--29:42

Pictures

Alex...I guarantee, know track athlete in Wayne County is working as hard as you are right now!!

Terry and Eric may have finished last, but it does not mean their effort was weak. Remember what I said about crawling away from the bar, and then right back to it. Yea, it was these guys!!

Kelly finished first and maximized her intensity!! Do not get in her way!!

Welcome back Randy, glad to see you have recovered from your first visit!!

Etiquette for time!!!

2008-12-14T21:42:00.004-05:00

Four of our athletes an interesting WOD on Friday Morning.

After setting PR's in the 500m row, they had to use stamina, timing, agility and accuracy during a very brutal WOD that required as much mental energy and physical energy.

With only one big tire in the gym, athletes had to take turns jumping in and out repeatedly so that each person could get the fastest time possible.

Action Shots!!

We had some tough WOD's last week and this week will be more of the same as we introduce some new ones that have been given me to me lately.

As always, come ready to work hard!!!

Ring Dips and Box Jumps

2008-12-12T10:05:00.005-05:00

Our crews did another 21-18-15-12-9-6-3-1 on Thursday morning, and they all did very well with it.

Before that WOD, Terry and I did a rowing Helen, and I although, I hate to get beat at things, he did a great job and completed his scaled WOD faster than my as Rx'ed WOD.

Awesome effort Thursday morning Terry.

Picture and Results from 730am and 430pm yesterday!!!

WOD

KB Swings
Box Jumps
Ring Dips

21,18,15,12,9,6,3,1

Welcome back Kayla A. Great seeing you in the gym again!!!

Question of the Day?

What workout do you actually look forward to completing again?

CROSSFIT TOTAL!!!

2008-12-10T20:50:00.003-05:00

Today was the much anticipated CROSSFIT TOTAL at Crossfit Legacy.

3 movements

Shoulder Press
Deadlift
Backsquat

3x3 of each. Your highest achieved weight of all 3 is added together to get the CFT

Results

Terry...getting a 345 Deadlift!!!

I saw some great efforts this morning and am proud of everyone for the intensity they showed today.

Tomas...sorry about the addition problem we had....!!! I will use a calculator next time.

Wall Ball and Knee to Elbow!!!

2008-12-10T20:36:00.003-05:00

Alright guys....sorry again for being slow with the post.

I will have to owe you some reps for that!!!

Before I post the WOD, what is the one exercise that you dread to see go up on the white board? (post to comments)

Our WOD today was a 21-15-9 on crack.....

Wall Ball
Knee to Elbow

21-18-15-12-9-6-3-1

***for time***

Results

6am
Terry--12:13
Tom--8:45
Eric--7:31

730am

Wanda--9:02
Caryn--10:13
Angie--12:27
Chris--7:25
Gary--10:52

430pm

Brian--6:55
Alex--9:36

Post WOD Pics

Chris setting is PR---345lb Deadlift AFTER the WOD

Caryn playing around with the slosh pipe!!

Tom...awesome effort today. I really saw a switch "flipped" today. Your intensity was great!!!

Pushing, Pulling and Lifting!!

2008-12-08T20:11:00.004-05:00

Although today was a heavy Clean and Jerk Day on the main page, our athletes completed yesterday's Crossfit WOD from the main page!!!

But, before I post the WOD, I would like to hear your thoughts on this article. I will reserve my thoughts till later, but would enjoy reading what you guys have to say!!!

Curing Obesity with Worms????

Ok, on to some normalcy now

WOD

15 Pull-up
15 Ring Push-up
15 Sit-up
15 Sumo Deadlift High Pull
(modified secondary to equipment)

***AMRAP in 20 min****

Results

6am

Eric--4
Kelly--5
Terry--4
David--4

430pm

Alex--6
Kayla--5
Tylor--6

Pictures

welcome back Tylor....glad you enjoyed your return WOD this afternoon!!

Amazing intensity on the WOD today Alex!! Impressive Work.

Winner of the AM WOD. Kelly was on a mission to finish the most rounds!

Way to go after it as Rx'ed Eric

Your form is looking so much better David. Thanks for staying consistent and persistent!!

Great work today Kayla. Excellent job staying on your heals and great tension at the top of the lift!

Toys for Tots FUNDRAISER Pictures

2008-12-07T20:02:00.002-05:00

7 PEOPLE FROM CROSSFIT LEGACY PARTICIPATED IN FUNDRAISING MONEY FOR A GREAT CAUSE ON SATURDAY FROM 3-5PM.

ALL TOLD, CLOSE TO $200 WAS RAISED FOR THIS WORTHWHILE CHARITY.

IF YOU WOULD LIKE DONATE TO THIS CHARITY, CLICK HERE

THERE WAS SOME SERIOUS BOWLING GOING AT RIVIERA LANES IN MONTROSE, OHIO.

ALL TOLD, I THINK WE OWE ABOUT 200 BURPEES FOR ALL THE GUTTER BALLS WE THREW!!!

MORE PICTURES

Chris efficiently won 2 out of 3 games against the Yoak boys (Brian, Ryan, Sammy, and Gunnar)

We are true Crossfit kids....we do not need bumpers!!!

Hey twinkle toes Terry.....(check out his foot)

And not to be out-dressed while bowling....GQ Jerry!!!

Thanks for setting this up Jerry. We had a great time and look forward to being a part of it next year also!!

Braving the Snow for a Free Class on Saturday!!

2008-12-07T19:33:00.005-05:00

Can anyone surmise what Chris(far left) is thinking....nice look dude!! (post thoughts to comments)

10 People came for our free class this Saturday and did a WOD courtesy of Rob Miller at Crossfit Delaware Valley

After a thorough warm-up that included training on the DB Squat Clean from the Hang Position and the Burgener Warm-up, they were ready for the serious beat down!!!

WOD

5 min DB Squat Clean(hang start)
5 min Push-ups

3 min DB Squat Clean
3 min Push-up

1 min DB Squat Clean
1 min Push-up

***Total Reps is Score***

Results

Pictures

Monique--the resident boxer took home the crown of most reps!!

Welcome Phil and Brian. It was great having you in the gym for the first time. We look forward to seeing you again soon!!

Don't Give Me Excuses....Give Me a New POST!!!

2008-12-07T19:15:00.006-05:00

This will be the first of a few catch up posts secondary to a very busy holiday weekend.

First

I cannot omit the effort that Heidi put forth on Thursday evening. It was amazing to see how hard she went at the entire workout, but more importantly she turned on the after-burners on at the end.

She was almost crawling with her final 5 lunges to beat 15:01. She did not beat it, but the intensity at that she displayed was inspiring.

Thank you Heidi!!!

Second

Our Friday morning group tackled a WOD that was a killer. In two teams of three, they worked to finish as fast as possible!!

21-15-9

***300-200-100 jump ropes between each round***

Burpee Pull-up
OH Lunge
Wall Ball
Box Jumps

Results

Ron/David/Kelly--26:40

Terry/Eric/Tomas--28:41

Pictures

Ron...unimpressed with the 24'' Rx'ed height, opted for 30'' instead. Great intensity Ron!

This mother, of 3 has got some ups!!

Tomas getting perfect depth on these Wall Ball shots

Post Workout Fun....not wanting to be shown up by Ron's 30'' box jump; Eric goes for his max height and nails it. Estimated box height...36-38 inches!!

Two Pound Tuesday...on a Thursday!!!!

2008-12-04T10:09:00.005-05:00

Ok, if you want to know why I chose that title for today's post, you will need to ask Charlie D. about it in the comments

Below are a couple of pictures from Crossfit Cleveland's Open House last night. Stay tuned--I am looking at date to have our own open house in the near future!!

Today's WOD @ CF Legacy

10 Sumo Deadlift High Pull(kettlebell)
15 Push-ups
20 KB Swings
15 Push Press
10 Walking Lunges(each leg)

***4 rounds for time***

Results

6am

Terry--16:36
Jerry--16:18
Tom--17:20

7:30am

Wanda--12:53
Caryn--12:39
Angie--15:01
Charlie--19:35

Pictures

Wanda---man size KB(36lbs)
Awesome job today Angie...and congrats on the news!!!

Caryn did great with the high-pulls, just don't pull the arms to soon...haha

I think Jerry is trying to eat the KB?

Thanks for staying consistent Terry!!

Maybe it was the 2 pounds that did that to you Charlie.....awesome effort today. Always great to have you in the gym!!!

Deadlift and Pull-ups

2008-12-04T09:43:00.004-05:00

Since went up to Crossfit Cleveland last night for their 1 yr Anniversary, we celebrated at Crossfit Legacy in the morning by doing one of their workouts....yeah!!!

3 Deadlift(heavy)
12 Pull-ups

***5 rounds for time***

Results

Eric--7:52(205lbs)
Kelly--5:28(105lbs)
Ted--9:42(115lbs)
Tomas--6:52(115lbs)
Terry--6:28(205lbs)
Matt--5:53(185lbs)

Pictures

Welcome back Tomas. It was great having you in the gym again!!

Yea, the pull-up bars can hold everyone!!!

TOYS FOR TOTS FUNDRAISER!!!

2008-12-03T05:18:00.003-05:00

PLEASE JOIN CROSSFIT LEGACY THIS SATURDAY--DECEMBER 6TH, 2008

WE WILL BE PARTICIPATING IN A TOYS FOR TOTS FUNDRAISER WITH YOUNG AKRON PROFESSIONAL NETWORKING GROUP @ RIVIERA LANES IN MONTROSE, OHIO

TIME: 3PM -5PM

COST: $20

ALL PROCEEDS BENEFIT AREA TOYS FOR TOTS

COME ENJOY TIME WITH YOUR WORKOUT PARTNERS, AND DON'T WORRY, THERE IS ONLY 10 BURPEES PER GUTTER-BALL!!!!

Rowing and Pressing

2008-12-02T21:04:00.005-05:00

What if---in life you had to run/row a mile and then lift a heavy weight off of someone or something?

Could you do it?

Could our athletes do it?

We found out today!!!

WOD's

2,000m row

Max Rep Shoulder Press 1x1x1x1x1x1x1

Results (Row/Shld Press)

AM Class

Chris--7:35/140
Caryn--9:27/70
Wanda--9:26/90
Angie--8:54/75
Eric--8:02/125
Terry--8:59/135
Ron--7:40/145
Tom--8:31/95

PM Class

Alex--7:46/165
Heidi--10:28/75

Pictures

Wanda--pressing 90lbs over her head!!

Alex is pushing a 165lb max push press!!

Heidi---set a PR of 75lbs tonight on the push press (20% increase in weight)

I promise they are not dead.....slightly winded and exhausted YES!!!

My Aching Balls---Redux

2008-12-02T20:39:00.005-05:00

A couple of months ago, our gym did a workout called "My Aching Balls"

The workout was initially designed and first performed by Crossfit Emerald Coast

Follow this link for out gyms' previous results

I am pumped to say that our athletes blew the previous results away!!!

WOD

15 Med Ball Dead Lift Shrug
15 Med Ball Front Squat
15 Med Ball Clean
15 Med Ball Push Press

***4 rounds***

Results

AM Class

Brian--9:53
Ron--9:57
Matt--10:02
Eric--11:59
Kelly--12:45
Terry--13:26
David--15:41

PM Class

Alex--12:20
Kayla--11:41
Greg--9:59 (scaled)

Pictures

Great job this afternoon Kayla.....!!!

A happy bunch when I revealed their previous results!!!

David.....awesome work this morning!

Matt...great intensity there at the end of the workout!

Free Saturday Class WOD and Pics

2008-11-29T11:10:00.003-05:00

Thank you to those who came to our Free Saturday WOD this morning.

It was great having you back in the gym Charlie. Thanks for bringing Monique with you!!!

After a movement based warm-up and time practicing the Olympic Snatch, they tackled a 15min AMRAP!!!

10 Front Squat
10 Pull-ups
10 Renegade Row
10 Wall Ball

**AMRAP 15min***

Chris--6
Eric--5
Monique--4 + pull-ups
Terry--4

Pictures

Awesome intensity today Chris!!!

Way to rep it out to the end Monique!!!!

Terry and Eric handled the extra weight marvelously this morning!!1

HOW MUCH SUGAR DID YOU INGEST YESTERDAY?

2008-11-28T16:51:00.004-05:00

TO THOSE OF YOU WHO SAID THAT YOU WERE WILLING TO "HOP ON THE NO SUGAR TRAIN", I APPLAUD YOU!!

I RECEIVED A COMMENT ON THE PREVIOUS "SUGAR" POST AND WANTED TO LET YOU KNOW THAT THERE IS A WEALTH OF INFORMATION ON THIS WEBSITE BELOW

MY YEAR WITHOUT

WE ALL WANT TO BE ABLE TO THINK, REASON, PROCESS INFORMATION, AND REMAIN AS MENTALLY SUPERIOR AS POSSIBLE AS LONG AS WE CAN.

WELL, SUGAR CAN PLAY A ROLE IN THAT.

READ THIS ARTICLE FOR INFORMATION ABOUT WHAT SUGAR COULD POSSIBLY DO TO YOUR BRAIN!!

Black Friday Chipper!!!

2008-11-28T10:12:00.003-05:00

So what tougher? A CF WOD on the day after Thanksgiving or Shopping at 4am with all the other bargain hunters?

From the looks on our athletes faces---I hear on overwhelming Crossfit Legacy WOD.

To make sure the we burned off all the extra calories we consumed yesterday, they performed a "Chipper"

"Black Friday"

10 KB/DB Swings
15 Lunge Steps
20 Med Ball Cleans
15 Pull-ups
10 Burpees

***AMRAP in 18 min****

Results

Eric--3
Kelly--3
Ron--3
Terry--2
David--2
Wanda--3
Caryn--3
Jerry--3
Brian--4

Pictures

What? Who is that? Jerry! Thanks for stepping in an working out with Caryn?

Welcome back Ron. It was good to have you in the gym again!!

Kelly was flying at the end and finished her final rep in the 3rd round as time expired. She then went on to do 100 Double Unders!!

GET OFF THE CRACK!!!

2008-11-26T09:07:00.003-05:00

BELIEVE IT OR NOT, NUTRITION PLAYS A HUGE PART IN OUR SUCCESS IN LIFE AND THE CROSSFIT GYMS WE TRAIN AT.

SOME ESTIMATE THE 75% OF OUR PERFORMANCE IS TIED TO THE FOOD WE CONSUME.

I AGREE. I HAVE FOUND THAT THE BETTER I EAT, THE BETTER I PERFORM. WHY? I DON'T KNOW AND DON'T CARE. I JUST KNOW THAT MY TIMES CONSISTENTLY GO DOWN THE BETTER I EAT.

I ZONED FOR A CONSISTENT 4 WEEKS BACK IN MARCH AND APRIL. I CURRENTLY CAN EYE-BALL MOST OF MY FOOD INTAKE TO STICK WITH ZONE FRIENDLY PORTIONS.

I HAVE ATTACHED 2 ARTICLES THAT HAVE HELPED ME GET OFF PROCESSED SUGARS AND REFINED CARBOHYDRATES

GETTING OFF THE CRACK

CROSSFIT JOURNAL #21 (ZONE DIET INFORMATION)

I HAVE BECOME PART OF A 30 DAY PROGRAM COMMITTED TO EATING NO REFINED SUGAR OR LESS THAN NORMAL REFINED SUGAR. ARE ANY OF YOU WILLING TO TRY THIS WITH ME?

IF SO, POST TO COMMENTS YOUR COMMITMENT BETTER HEALTH AND FITNESS!!

Barbara on Wednesday!!

2008-11-26T08:52:00.003-05:00

It has been a week of named workouts at Crossfit Legacy.

Today, our athletes tackled a shortened version of Barbara. They complete 3 rounds and for some, they did not wait the full 3 min between rounds to get going.

Awesome intensity and great efforts gang.

"Barbara"

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

**5 rounds for time**

**Rest 3 min between rounds**

Results (Total time)

Matt--22:52
Eric--22:56
Kelly--23:00
Ted--26:45
Terry--28:14

Pictures

Diane on Tuesday and one CFT

2008-11-25T19:55:00.005-05:00

Another NAMED WOD was performed by Crossfit Legacy athletes this morning. The 6am and 7:30am classes both went after DIANE for the first time and did great pushing the limits of the weight they could handle.

DIANE

21-15-9

DEADLIFT (225LBS/155lbs women)
HANDSTAND PUSH UP

**for time***

Diane video from Crossfit Main Site

Results

Terry--8:35/195lbs
Eric--11:30/205lbs
Angie--6:55/95lbs
Gary--7:14/155lbs
Caryn--8:01/85lbs
Wanda--8:31/115
Chris--8:54/185lbs

Pictures

Crossfit Total

Heidi tackled the Crossfit Total this evening

She was able to Total out @ 340lbs. That is 3x her body weight and a great accomplishment for Heidi. I am proud of how hard she went after the workout tonight.

Heidi---getting her first kipping pull with the bands. She was so close to nailing it without, but needed the bands as her arms were tired from the CFT

FRAN on Monday

2008-11-25T13:59:00.003-05:00

I figured that since I did FRAN on Saturday, it would nice of me to share that experience with our athletes at Crossfit Legacy.

The best way to experience something is to do it yourself.

After a thorough warm-up and review of some of the 9 basic moves, we challenged our athletes to go as high in weight as they could for the Rx'ed weight of FRAN

Check out the first sub-2 min FRAN in Crossfit!!!

The Fastest Show on Earth. The first sub 2 minute "Fran" from gregg arsenuk on Vimeo.

FRAN

21-15-9

Thruster & Pull-ups

Men--95lbs
Women--65lbs

Results

Matt--6:39/65lbs
David--7:45/65lbs
Terry--7:49/65lbs
Kelly--8:12/65lbs
Ted--10:15/65lbs
Eric--11:32/95lbs as Rx'ed

Pictures

Awesome Work on Monday Morning Everyone!!!

Pictures from the Rogue Level 1 Certification!!

2008-11-23T20:29:00.004-05:00

Good evening everyone. I just wanted to post some pictures from this past weekend at Rogue Fitness.

Trainers from all across the country were there to instruct us on the 9 basic movements of Crossfit!

What are they? Post answers to comments!!!

Me with 2008 Crossfit Games Runner-up Josh Everett

Mid Fran workout for the ladies

Mid FRAN for the guys!!

Bill Russell from Crossfit Cleveland. They are celebrating their 1 year anniversary next week!! Congrats Bill, Stacy, Paul & Nancy!!

Kate R. from Crossfit Cleveland achieved her Crossfit Level 1 Cert this weekend!! And to put icing on the cake, she had the fastest FRAN time for the ladies.

Our second WOD on day 2 was 7 Med Ball Cleans, 7 Burpees...AMRAP in 10 min. I was able to get 12 rounds + 5 Burpees

Crossfit Legacy Schedule

2008-11-21T11:55:00.002-05:00

PLEASE CHECK THE SCHEDULE FOR NEXT WEEK AS THERE WILL BE NO CLASSES ON

THANKSGIVING DAY!!!

HAVE A GREAT WEEKEND!!!

ALSO, THERE IS NOT GOING TO BE A FREE CLASS THIS WEEKEND. I WILL BE IN COLUMBUS, OHIO @ ROGUE FITNESS FOR ANOTHER LEVEL 1 CROSSFIT CERTIFICATION

Thursday Afternoon!!

2008-11-21T11:30:00.004-05:00

Our Thursday afternoon crew continued to demonstrate great intensity as PUKIE THE CLOWN found his way into the gym. I am proud of the efforts of everyone.

Alex(17) and Tylor(16) were racing each other to see who could get the most rounds in of the WOD this afternoon.

Crossfit has numerous cross-over benefits to sports. Take for instance the Sprinter. He must go from ZERO momentum to top speed in as few steps as possible---using a rapid and repeated extension of the hips, legs, and ankles!

The Squat Snatch is a great training tool as we transition the Weight on the GROUND to an OVERHEAD position with rapid and explosive extension of the hips, knee, and ankles---all movements needed by the sprinter to come out of the blocks as fast as possible!!!

So, if you are an athlete, and you are not training with athletic movements, you are wasting your time!!!

Pics from Thursday and Friday!!!

Thursday Afternoon

Friday Morning

10 Pull-up
15 Knee to Elbow
20 Dumbbell Split Jerk
25 Wall Ball
250m Row

**3 rounds**
****4 teammates working together***

Time---21:02

Pictures from Friday

Death by Rower!!

Nice form Dave!!

Pre-WOD warm-up and instruction!!

Playing Catch Up!!!

2008-11-20T05:19:00.003-05:00

To say that life has been busy would be an understatement!!!

In an effort to continue to bring you current information about health, fitness, and lifestyle, I am submitting this article to you about EATING AND METABOLISM. I found this article on at Crossfit Emerald Coast...thanks Mike!!

Read Article Here

(post thoughts to comments)

At Crossfit Legacy, we have used a myriad of activities and movements over the past few days, and our athletes are really showing tremendous improvements in power, strength, stamina, and speed. We have used Kettlebells, Olympic Lifting, body weight movements, dumbbells, medicine balls and gymnastics.

To highlight those individuals, check out the video below!!

Crossfit Legacy Picture Highlights from Crossfit Legacy on Vimeo.

Mid-Line on Monday Afternoon

2008-11-17T20:37:00.003-05:00

Our high school kids enjoyed a good dose of Mid-Line Stabilization this afternoon.

Tylor, Alex, and Kayla finished a tough WOD that by the end had them performing 105 Burpees....yikes!!!

WOD

7 Deadlift
14 OHS
21 Burpees

***5 rounds for time***

Results

Alex--15:36
Tylor--15:12
Kayla--15:07(4 rounds...my bad there!)

Pictures

Check out Tylor's splatter(to his left on the mat)

Alex is learning the awesome joy of a true Crossfit WOD....and still learning the OHS. Keep busting your tail Alex. It is great to have you in the gym!!!

New Toys on Monday!!

2008-11-17T20:28:00.003-05:00

I would like to send out a special thanks to Terry B. (below) He has chosen to come into Crossfit Legacy on a more regular basis 4-5x/week now and has donated his KB collection to the gym for the duration that he is a member.

Thank you Terry!!!

I thought that our Monday morning crew should experience the joy of the "300" this morning, as I did on Saturday!!

"300"

"all scaled"

Eric--13:28
Kelly--13:32
Terry--14:07
David--13:51
Matt--11:09

Great job guys and gal!!

I call this pic...."Praying to the god of the Deadlift!"

Free SATURDAY MORNING CROSSFIT PICS

2008-11-15T20:10:00.004-05:00

Is Static Stretching Good before you workout? What you thought was true, may not be!!

Read Article Here

5 People came to Crossfit Legacy on cold and rainy Saturday morning improve their health and fitness.

Intensity was the word of the day as they pushed through to the end of a 20 AMRAP

WOD

10 Renegade Row/each arm
15 KB Swings
20 Sit-ups
15 Squats
10 Shoulder Press/each arm

***AMRAP in 20min***

Results

Eric--6 rounds
Kelly--5
Terry--4
Tom--4 (15 MIN)
Ron--7

Action Shots

Intensity on Thursday and Friday!!

2008-11-14T08:10:00.009-05:00

I am so proud of everyone at Crossfit Legacy!!

I have seen the intensity taken to another level this week, and it has been impressive.

Thank you to everyone for allowing me the privilege of coaching you and experiencing your efforts on a daily basis!!

To highlight the intensity, I will forgo posting the WOD from today, but instead show you the intensity represented in our athletes!!

Now, ask yourself, "Do I see that level of intensity at my gym?" (your gym being a "globo-gym"

"Globo-gym" is that place full of machines, flat panel TVs, mirrors and computers that tell you how to work out!!

We rather rely on people, inter-personal communication and functional movements that existed before Cybex's latest $2,000 leg extension machine that will give you patellar tendon problems faster than it will strengthen your quadriceps.

At Crossfit Legacy we encourage you, no we expect you to go past your expectations.

Your results are directly proportional to your efforts, and we will teach you how to push, pull, lift, and throw at an intensity that is not only higher than everyone else at the "globo-gym", but also safer than anything they will do.

What are you waiting form? Do you have what it takes?

I think you do!!

Now, come in and prove it!!

FREE SATURDAY MORNING CROSSFIT WOD

2008-11-12T19:48:00.002-05:00

Crossfit Legacy will be having a Free Class this Saturday Morning @ 8am.

If you have never tried Crossfit, this is your chance to come and "drink the kool-aid"

All the workouts are scaled to your fitness level.

Do you have what it takes?

Come find out!!!

New Crossfit Legacy Video

2008-11-12T19:37:00.003-05:00

A special thanks to my brother Steve for coming in on short notice and filming our class yesterday. He does awesome work using his High Definition Camera and fancy video editing software....thank Bro!!!

Crossfit Legacy and SPC-Crossfit athletes completed a very demanding WOD yesterday.

Crossfit Legacy Workout of the Day 11/11/08 from Crossfit Legacy on Vimeo.

Corn is the Devil!!!

2008-11-12T13:02:00.003-05:00

How has your diet changed since you began Crossfitting?

Read the Article Below and Post answers and thoughts to comments!!

American fast food is almost entirely made of corn

Nice Shirt Ted!!

Snatches on Wednesday!!

2008-11-12T12:36:00.004-05:00

I will be posting more informative articles in addition to our daily workouts here on the website.

If you have any thoughts or questions about the information or workouts, post them to the comment section at the end of each entry. I would love to have your feedback.

Thank you to those who currently do that!!!!

We had our athletes practice and perform the world fastest lift today----THE SNATCH!!

The video below a Crossfit Athlete(not ours) performing a 180lb snatch!!!

Pre_WOD Med Ball Toss and Catch!!!

WOD

6 Snatches
12 Burpees
18 Box Jumps
24 Sit-ups

***4 rounds for time***

Results

Eric--13:59
Kelly--16:03
Ron--16:09
Ted--17:05
Angie--16:22
Matt--14:15

Action Shots

The following 3 pics are a great progression of Eric's Snatch!!!

Awesome Classes and New Faces on Tuesday!!!

2008-11-11T10:15:00.003-05:00

What are the 10 General Physical Skills in Crossfit?---Post answers to comments.

Also, what are the shoes that Sepi is wearing called? (see below)

Both Classes today had great showings today, but it was the 7:30am class that took home the victor's crown!!!

WOD

45 Double Unders
45 Squat Cleans
45 Rings Dips
45 Double Unders

**for time***

600am

Terry--22:25(45lbs)
Tom--14:35(first day--scaled)
Eric--23:29(95lbs)
Ron--22:24(95lbs)

730am

Charlie--9:06(135lbs)
Sepi--11:52(135lbs)
Kristen--13:59(65lbs)
Chris--15:59(115lbs)
Wanda--10:52(45lbs)
Caryn--11:09(45lbs)
Gary--12:15(65lbs)

Action Shots

Charlie---working on 1 of the 10 general physical skills

Scaled Ring Dips...use a box until you have the strength to stabilize and push!!!

Thanks for the efforts today Sepi!!!! Nice Shoes!!

Awesome effort today Ron!!

Welcome back to the gym Tom....Keep pushing yourself and you will get better each day!!

Monday @ 6am and 430pm

2008-11-10T20:48:00.005-05:00

Both classes went after the same workout for bragging rights on Monday.

I cannot claim this WOD though. As I browsed through CF Cleveland's site, I found it and thought it would be a good Monday morning wake-up.

10 Pull-ups
15 Wall Ball Shots
20 Sit-ups

***AMRAP in 20 min***
(as many rounds as possible)

Tylor took home bragging rights as he completed 11 and 2/3 rounds.

I followed close behind at 10 1/3, and Matt at 9 1/3

Great workout today everyone!!!

Check out some new faces below!!

Great job getting 8 rounds in today Eric!!

First let me say...great improvement Kelly. When she first started with us, she had trouble getting her chin to the bar with 2 boxes(16 inches).

Today, she consistently got her chin over the bar with only using to 45 lb plates on the ground(6 inches)

Stay consistent Dave, all of these new skills will "click" soon!!

Matt is another one that showed great improvement today. Today he was able to forgo the boxes altogether when completing the pull-ups.

Can't you see his excitement...he is kissing the bar!!

Alex joined us today for the first time. He is getting ready for the upcoming track season. Great form on the first day Alex!!

Tylor....he set the pace this evening. 11 rounds with time to spare.

Free Saturday Highlights

2008-11-10T20:34:00.004-05:00

On the final nice day in November here in NE Ohio, we had a team workout between Ron/Chris and Terry/Dan.

Dan was a last minute invites as he ditched the local "globo gym" to come train at Crossfit Legacy this morning.

Great statement on the back of Dan's shirt!!

Ron---I hoped today's workout worth it. By the looks of your shirt, it is!!

Terry is praying and hoping the WOD is done!!

Really, Chris always gets that high with his Burpees

Oh, there is the front of Dan! Thanks for coming in today. We hope to see you again soon.

We have had a few team workouts lately. What do you like most about working in pairs or 3's or 4's during the WOD.

Post thoughts and answers to comments!!!

Fight Gone Bad on Friday

2008-11-07T14:24:00.004-05:00

Our athletes this morning were greeted by a Crossfit WOD loved and hated by many.

"Fight Gone Bad"

1 min C2 Rower(for Calories)
1 min Wall Ball
1 min Sumo Deadlift High Pull
1 min Box Jump
1 min Push Press
1 min Rest

***3 rounds for reps***

It started off bad in the first round as I did not communicate well the order of events. After a quick ''reset'', we were back at it!!

Results

David shins post Sumo Deadlift High Pull.

Sorry, not to many pictures today. I was busy keeping score and coaching form.

Please take some time and read this article. It is worth the 2-3 minutes it take to read. Jon Gilson has penned a great article

THURSDAY---EVENING CLASS

2008-11-06T19:47:00.003-05:00

Our evening class performed the same WOD as the morning class and Heidi is so tired, she is going to take a week off and go to Texas!!!

Enjoy the warm weather Heidi!

We'll see you in a week.

Results

Kayla--17:50
Tylor--12:50
Heidi--20:23

None of our athletes tonight completed the WOD using their body weight on the DL.

It is important first to have the strength necessary to handle the loads before progressing.

All of our athletes used weight that is heavier than normal for them. Everyone is progressing and getting stronger. Impressing all of us tonight was Heidi's ability to sustain the same weight on the bar throughout the WOD, rather than decreasing weight, which is what has happened in previous WODs. Nice WORK tonight Heidi!

Action Shots

Heidi is happy that she was able to get off the floor following the workout!!

Nice form Kayla

Awesome intensity this evening Tylor....impressive time, weight, and execution!!!

First Video Created!!!

2008-11-06T12:32:00.002-05:00

Well, it is finally up. Crossfit Legacy has its own video now, and I will be uploading more as I become more proficient at using the video capabilities of my new Macbook!!!

Crossfit Legacy WOD 11/6/08 from Crossfit Legacy on Vimeo.

Anyway...our WOD today was a nice 210 rep routine that allowed each person to pull, push, and burpee their way to better health and fitness.

WOD

10 Deadlift(1-1.5x body weight)
10 Burpee
10 Weighted Med Ball Sit-up

***7 rounds for time***

Results

Terry--18:52(100lbs)
Jerry--15:46(215lbs)
Wanda--15:10(???)
Charlie--11:45(255lbs)
Chris--12:40(115lbs)
Caryn--15:40(65lbs)
Gary--18:06(135lbs)

Wednesday Morning...Finally caught up now!!!

2008-11-05T12:32:00.003-05:00

In honor of the first sub 2 min "Fran" being performed recently, our classes today performed a "Fran-like" workout.

Crossfit Mainpage WOD

10 Thrusters (65lbs)
10 Pull-ups

***AMRAP in 20 minutes***

Results

Matt--10 (rx'ed)
Eric--7 (Rx'ed)
Tomas--7 (scaled)
Kelly--10(scaled)

Action Shots

Think outside the box....thanks for sweating a box on your shirt Tomas!!

Matt, congrats on what I believe is the first workout in which you finished first!!! Great effort!

Tuesday---AM and PM Classes!!

2008-11-05T12:21:00.005-05:00

All three classes performed the same WOD this morning, and there was some interesting competitions occuring throughout the day.

Eric may have won Club 3000 for the month of October, buy Heidi smoked him by 2.5 minutes today on the workout.

Great effort everyone.

WOD

10,8,6,4,2,4,6,8,10

Ascending and Descending ladder!!

Dumbbell Clean

Dumbbell Snatch

Dumbbell Swing

Knee to Elbow

***for time***

Results

Action Shots

Why are you so angry Ron.....

Great job smoking the competition tonight Heidi!!

Great improvement on your knee to elbow Gary!!

Revised "Helen"

2008-11-05T12:14:00.002-05:00

Tylor and Kayla did a wicked version of Helen this afternoon.

Both put out great efforts tonight!!!

Could they maintain core tension in 3 exercises that are all very different in their mid-line stabilization demands.

Mid line stability is essential in sport, life, and Crossfit. Mid line stability can take you to the next level if you have it. If you do not have mid-line stability, loads, life, and sport has the potential to crush you!!

WOD

25 Double Under
21 KB Swings
11 Pull-ups

***4 rounds for time**

Results

Tylor--13:38
Kayla--17:49

Pictures

Post WOD Fun!!

"The Pink Devil"

2008-11-03T10:19:00.002-05:00

Our workout today is so named because of Angela Hart. She was my instructor at the Concept 2 rowing summit in Stowe, Vermont over the summer.

She had us perform a hellish workout and she received the above name--"The Pink Devil"

WOD

30 Sit-up

25 Swings

20 Thrusters

15 Burpee

300m Row

**each team member starts at a different movement and cannot move to the next movement until the teammate in front of him completes his/her reps**

***team workout***

****4 rounds for time****

Results

Team #1--22:50

(Eric, Sharon, David, Kelly)

Team#2--24:55

(Jason, Tomas, Angie, Matt)

Action Shots

Welcome back Kelly! The best way to get of a sickness is with Crossfit!

We welcomed Jason in this morning from Crossfit Seattle. Great effort today!!

We welcome world traveler Tomas back to the gym. Also congratulations are in order as Tomas and his wife Erica are expecting their first child.

The chalk bandits were able to go head-to-head this morning. Welcome back Sharon and Angie!

Front Squats on Friday

2008-10-31T20:36:00.004-04:00

Our Friday Morning 6am Guys tackled the Front Squat.

WOD

3x3x3x3x3x3x3

Final Weight

David--165lb

Eric--185lbs

Action Shots

Cool Down Fun!!

L- sit anyone?

The man in Black!!!

Club 3000 winner this month....1, 301 Knee to elbow completed to win!

PR's on Thursday

2008-10-31T20:07:00.004-04:00

Cindy did not stand a chance this morning at Crossfit Legacy.

Every single athlete that stepped inside the door set a PERSONAL RECORD for the Crossfit named WOD----"Cindy"

"Cindy"

5 Pull-up
10 Push-up
15 Squats

**AMRAP in 20 min***

Our results were amazing. I was so pleased with all of our athletes. The effort and intensity was amazing.

Results---rounds & (previous PR)

Charlie--31 + push-ups (30)
Chris--21 + 5 pull-up (20)
Gary--14 (18 scaled)
Wanda--19 +3 pull-up (18)
Caryn--19 + 1 pull-up (16)
Ron--18
Eric--18 (14)
Terry--14 (10)
Riley--22(scaled)
Kayla--22(scaled)
Tylor--22(scaled)

Actions Shots

I would have taken more of the morning crew, but I naively thought my camera battery would last through the 2 classes. I was wrong!!!!

I know. Can you believe it?

Tylor showing off that he just completed another round!

Heidi opted for a max effort day on Shoulder Press, Push Press, and Push Jerk!!

Wanda set her PR by 1 round

Charlie completed an amazing 31 rounds in 20 mins......WOW!!!

Thanks for coming again Chris. I hope a 21 round PR on Cindy helped clear your head for that 15 page paper you had to write!

Nice pecs Eric.....

Awesome effort today Terry. He beat his PR by 4 rounds!

Ron, even with toasted triceps completed 18 rounds on his first try!

Congratulations to the Lady BEARCATS!!!

2008-10-29T09:20:00.004-04:00

(Kay in Red)

Congratulations to Crossfit Legacy Athlete Kay Young and the Lady BEARCATS women's soccer team!!!

Kay trained trained at Crossfit Legacy this past summer and quickly made an impact on the Lady Bearcat Soccer team as Freshman!!! Kay is an amazing athlete and always gave 110% when she was in the gym. She usually had a smile on her face, except when Handstand Push-ups made her dizzy, but she recovered quickly, and finished the workout!!!

She was able to do more push-ups than any other girl on the team in pre-season conditioning and smoked the competition on the Manchester United endurance test!!!

As a true freshman, Kay has played in 16 of 18 games and started 10 of them. She has played over 1,100 minutes and has helped the Bearcats reach the Big East Championship tournament for the first time in their history!!!! She has apparently gotten the nickname....the "Amish Assassin"! I am not sure how she got this name, but read this blog, written by one of her teammate.

(Kay slide tackling an opponent)

(photos from University of Cincinnati Website)