Crossfit Legacy LLC

Danni and Jesse Gilge will be having their last workout with us this Thursday night before they move to the Mile Hile City…Denver, CO!!
The WOD will take place on Thursday evening at 5:30pm.
After the WOD, we will take a trip down the road to David B’s in Barberton, Ohio.
For those of you who would [...]

Deadlifts!
There is nothing I like to see our athletes doing more than deadlifts.
Really, some of my athletes may ask.
We have not performed that many recently as we prepared for the Fight Gone Bad Fundraiser, but we are back on a training schedule that will focus on improving overall strength and metabolic conditioning.

We [...]

Special thanks to my brother Steve Yoak for putting this together and Terry for filming the footage!

Crossfit Legacy….Fight Gone Bad IV from Steve Yoak on Vimeo.
Share this Post[?]    

Didn’t we already do one of these this week?
Yep!
I thought you said you were going to do this on Thursday?
I was thinking about it….don’t worry about.  Grab a bar and start squatting!!!

Ok, here is the WOD. It looks easy, and will probably make you think that the toilet is 6” lower than it [...]

After thoroughly trashing the posterior chain of the athletes yesterday, I thought….it is time to mark up the
walls a little bit.
…Time for wall climbs…
…and then Ring Dips….
woohooo!!!!
There were some great performances in the gym today.
Brandon gutted out a workout that he “vowed” to finish!!   He said that he will never have a DNF [...]

Long and slow…that is how I would categorize today’s workout!!!
5k runs are like that too….I would much rather do Full Squat Cleans on the minute than run a 5k, but hey, both serve a purpose.
However, we did not run a 5k this morning.  Instead, we did a ton of  KB Swings, Sit-ups and Jump Rope.
Check [...]

I love Power Cleans…they are fun, explosive and taxing when performed at high reps!!!
After yesterday’s long WOD, I thought it best to let the athletes have a shorter workout.    Question is though….would it be easier?
Unlikely!!!
This video below is that of a specialist….chances are, he might die during a Crossfit workout, but hey, he just lifted [...]

After a day of rest for most folks, after Fight Gone Bad, our athletes were given the challenge of the Crossfit Workout named: Cindy!!
It’s only body weight.  Right?  We last performed a full Cindy in March 2009, so it was exciting to see the improvements that our athletes made this year!!!
Welcome back Brett(left). He [...]

How hard could Double Unders and Sit-ups be?
I thought that the first time I performed Annie too!!!
Midline stabilization is at a premium here, as you must maintain control while performing the double under, then make a quick transition to rapid fire sit-ups to get a good time!!

“Annie”
50-40-30-20-10
Double Under
Sit-up
**for time**
Results

Tomas-12:40
double/single
Wanda-8:18
double/single
Eric-7:37
DU
Ron-11:22
DU
Steve-12:23
singles

Terry-18:45
(scaled)
Angie-11:54
singles
Laura-12:55
DU/singles
Will-7:31
DU
Dave-11:26
singles

Kelly-11:16
DU
Tricia-13:01
singles
Aaron-15:04
DU
Paula-16:00
(scaled)

Share this Post[?]    

Last week as we got closer to the Fight Gone Bad Fundraiser, we began to taper our training so everyone was as fresh as they could be for a grueling workout!
Our Thursday workout was a sprint, and everyone moved quickly and with solid form on the dumbbell lifts.
Workout of the Day(last Thursday)
5 Dumbbell Hang Clean
5 [...]