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Monthly Archives: August 2007

Friday, August 31, 2007

                                                              handstand push ups on handles .mov

Rob and Trevor post workout

3 rounds for time:

400 m run

8 strict pull ups

16 overhead squats

Coach’s notes:  If you cannot do a strict pull up, use the gravitron or bands for assistance.  Weight for overhead squat is 95 lbs for guys, 45 lbs for gals, or scale as required. 



Comments: 1

Thursday, August 30, 2007

Ring holds-Kathleen.mov


Double Unders for 10 minutes

Coach’s notes:  With a skipping rope do as many double unders (turn the rope twice for every jump) as you can.  If you cannot do double unders, now’s your chance to practise!

Comments: 3

Wednesday, August 29, 2007


Barbell push press – Rob .mov 


50, 35, 15 reps rounds for time:

KB swing

Coach’s notes:  Weight for the wallball is 20lbs for guys and 12lbs for gals.  If you do not have a wallball, substitute dumbbell thrusters with the same weight per hand.  In other words, guys have 20lb dumbbell/hand and women 12 lb/hand.  For the KB swing guys use 1.5 pood which is equivalent a 55lb dumbbell.  Gals use a 35 lb dumbbell or scale all exercises as required.

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Tuesday, August 28, 2007

Dominic's kettlebell swing

Tabata Intervals

1. Squat

2. Back extension

3. Squat

4. Sit-up

5. Squat

Coach’s notes:  Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times.  Do this for each exercise with no breaks in between.  In other words, 20 seconds of squats with 10 second rest repeated 8 times, then 20 seconds of back extensions with 10 seconds rest 8 times, followed by squats again, sit-ups, and finishing with squats.  Squats are air squats (or body weight only).  Work on getting the hips below the knees while maintaining a neutral back.

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Monday, August 27, 2007

post workout

1 round for time:

250 m row

21-115 lb push jerk

500 m row

15-push jerk

750 m row

9-push jerk


Coach’s notes:  Scale load as appropriate and/or split jerk.

Comments: 1

Sunday, August 26, 2007


Clean  2, 2, 2, 2, 2, 2, 2


Coach’s notes:  For this workout you are building up to a 2 rep maximum.  Appropriate rest for this is 2-5 minutes between sets.  More rest the heavier the set.

Comments: 1

Saturday, August 25, 2007

Michelle's split jerk

1 round for time: 


10 pull ups


15 pull ups


20 pull ups

Coach’s notes:  HSPU (hand stand push ups) are done with your hands on the floor and your feet against a wall.  One rep constitutes full extension to forehead on the floor.  If you cannot do a HSPU, try one of these 3 progressions (from easiest to hardest):

1.  Hold a handstand for 3 seconds for each rep.  For example, 20 reps equals a 60 second hold.

2.  Try lowering only.  Each lower equals one rep.

3.  Try partial range HSPU.  Gauge your height by using a measuring device (for example a stack of books or pillows) to ensure consistency with each rep.

The same goes for pull ups.  If you cannot complete all reps of pull ups, try one of the following variations:

1.  Assisted pull ups.  Use a gravitron or bands.

2.  Jumping pull ups.  Set the distance of the jump to the bar so that wrists are just above the bar while standing with arms extended. 

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Friday, August 24, 2007

Thursday, August 23, 2007


Dumbbell hang clean/Dumbbell thruster

10/1,  9/2,  8/3,  7/4,  6/5,  5/6,  4/7,  3/8,  2/9,  1/10 

Dumbbell swing/Dumbbell push up burpie

10/1,  9/2,  8/3,  7/4,  6/5,  5/6,  4/7,  3/8,  2/9,  1/10 


Workout notes

Start workout by doing 10 dumbbell hang cleans and 1 dumbbell thruster.  Then do 9 dumbbell hang cleans followed by 2 dumbbell thrusters, 8 dumbbell hang cleans and 3 dumbbell thusters and continue this sequence until you reach 1 dumbbell hang clean and 10 dumbbell thrusters.  Without rest, do the same sequence for dumbbell swing and dumbbell push up burpies.  Guys try this with 35 lb dumbbells, gals with 20 lbs, or scale the weight as appropriate.


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CrossFit Calgary Articles

Click on the following article titles to read important information regarding CrossFit.

CrossFit Foundations

What is Fitness?

CrossFit Calgary – Center of Excellence

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