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Monthly Archives: September 2007

Sunday, September 30, 2007

ball jumps


Overhead squat – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Work up to your 1 rep maximum.  Rest 2-5 minutes between sets or as you see fit, more the heavier the load.  Post loads to comments.

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Saturday, September 29, 2007

Grant and Kathleen


1 round for time:

100 double unders

25 sit-ups

75 double unders

50 sit-ups

50 double unders

75 sit-ups

25 double unders

100 sit-ups

Coach’s notes:  Post time to comments.

Comments: 1

Friday, September 28, 2007

clean starting position


3 rounds for time:

800 m row

30 – 95 lb barbell push jerks

Coach’s notes:  Gals use 55lbs for the push jerk or scale as required.  Post time to comments.

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Thursday, September 27, 2007


21, 15, 9 rep rounds for time:

Handstand push ups (HSPU)

Ring dips

Push ups

Coach’s notes:  If you cannot do HSPU’s, substitute handstand holds, limited range HSPU’s or lowering only HSPU’s.  If you do not have access to rings, substitute bar dips.  Post time to comments.


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Wednesday, September 26, 2007


In as few sets as possible:

120 Pull ups

Coach’s notes:  For this workout start by doing as many pull ups as you can and record the number.  Rest 2 minutes, then perform another set of as many pull-ups as you can and continue this until you reach 120 pull ups.  Kipping pull ups are preferred, however if you have not learned to kip yet, substitute assisted pull-ups, but not jumping pull-ups.  Post the number of sets to comments. 


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Tuesday, September 25, 2007


Snatch 2, 2, 2, 2, 2, 2, 2

Coach’s notes:  Work up to a heavy double.  Rest 2-5 minutes between sets, more the heavier the set.

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Monday, September 24, 2007

kettlebell swings

50, 35, 15 rep rounds of:

65 lb barball power clean

1.5 pood kettlebell swing

Coach’s notes:  Gals use 35 lbs for the power cleans and 1 pood (or substitute a 35lb. dumbbell) for the kettlebell swings.  Guys without a kettlebell can use a 55 lb dumbbell.  Post time to comments.

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Sunday, September 23, 2007

wall ball jumps

Row 5000 m

Coach’s notes:  Post time to comments.


Comments: 1

Saturday, September 22, 2007

CF games 2007

5 rounds for time:

Run 400 m

30 GHD sit ups

30 24″ Box Jumps

Coach’s notes:  GHD (glute-ham developer) sit ups are preferred however, if you do not have a GHD, do regular sit ups with feet unanchored if possible, and anchored if necessary.  Remember to use your hands to drive up in the sit up.  For box jumps you must reach full extension in each repetition to count.  Post time to comments. 

Comments: 1

Friday, September 21, 2007

CrossFit Calgary trainer Rob

21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

Dumbbell Hang Clean
Knees to Elbows

Coach’s notes: Guys use 35lbs. for the dumbell hang cleans and gals use 20lbs or scale as required.  Knees to elbows are done hanging from a bar.  The goal is to get the knees to touch the elbows , if you cannot reach this point bring the knees as high as possible, however the rep does not count if the knees do not go past parallel.  Post time to comments.

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