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Lifting Ourselves and One Another

Monthly Archives: January 2008

Thursday, January 31, 2008

 

5 rounds for time:

 

400m row

21 Sumo Deadlift High Pull (SDLHP)

 

Coach’s Notes:  Guys use 95 lbs and gals use 55lbs.  Post time to complete to comments.

Check out details on the new CrossFit Calgary t-shirt contest by clicking here.

Comments: 3

Wednesday, January 30, 2008

Tabata (for total reps)

 

Box Jump

Push-up

Medicine Ball Clean

Push Press

 

Coach’s Notes:  Perform 20s of work and 10s of rest for 8 sets for each of the 4 exercises. Use 20 inches for the box jump, 20 lbs for the guys Med ball clean and 12 lbs for the gals and 75 lbs for the guys push press and 45 for the gals.  Post reps for each exercise and total to comments.

Check out details on the new CrossFit Calgary t-shirt contest by clicking here.

Comments: 1

Tuesday, January 29, 2008

 

Back Squat for maximum weight:

10, 5 and 3 repetitions

 

Coach’s notes:  For this workout determine the heaviest load you can lift for 10, 5 and 3 repetitions.  Work up to these sets and rest as much as needed between.  Post load for all 3 sets to comments.

Check out details on the new CrossFit Calgary t-shirt contest by clicking here.

No Comments

T-shirt Contest

CrossFit Calgary will be ordering t-shirts which will be available for sale in the upcoming weeks.  Before this happens, we’d like some ideas for slogans that you feel are suitable for CrossFit Calgary and CrossFit in general.   We are looking for slogans that capture the CrossFit Calgary experience, summarize the post-workout feeling, or are simply clever.  The best slogans submitted will be chosen to be printed on the shirts and will be sold at the Optimum Performance Training facility.

The CrossFit Calgary t-shirt slogan contest is now closed.  The slogans have been collected and put into a poll to be voted on.  The slogan with the most number of votes will be chosen to be printed on the new CrossFit Calgary t-shirts.  To those who submitted their ideas, good luck and thanks to all for your support!

To vote on the submitted slogans, click here.

Comments: 67

Monday, January 28, 2008

5 rounds for total reps: 

Row (cal) 1 minute

Push-ups 1 minute

Snatch 1 minute

Rest 1 minute

 

Coach’s Notes:  For this one set a 1 minute timer as there are no breaks between sets.  In other words, row for 1 minute, but as soon as the 1 minute ends the next minute has started, so get out of the rower ASAP and on the floor for your push-ups, then to your bar for the snatch.  Guys try 65 lbs for the snatch and gals 40lbs.  Keep track of your repetitions for each round and total for the 5 rounds.  Most of the classes this week at Crossfit Calgary will be trying this one so let’s get everyone posting to see how we compare. 

Check out details on the new CrossFit Calgary t-shirt contest by clicking here.

Comments: 5

Sunday, January 27, 2008

Neil

5 KM Run

Caoch’s notes:  Post time to complete to comments.

Comments: 2

Saturday, January 26, 2008

7 rounds for time:

10 Hang Power Clean

25 KB swings

 Coach’s Notes:  Guys use 135 lbs. for the clean and gals use 65 lbs.  Guys use a 1.5 pood kettlebell (or 55 lbs.) and gals 1 pood or 35 lbs.  Post time to complete to comments.

 

Comments: 1

Friday, January, 25, 2008

John O.

40, 30, 20, 10 rep rounds for time:

Single Arm Alternating DB Snatch

Knees to Elbows

Coach’s notes:  Guys use 35 lbs. and gals 20 lbs.  Catch for the snatch is a full squat, so scale the load if you cannot reach proper depth.  Turning your torso and looking up at the dumbell can help improve range of motion at the bottom.  Post time to complete to comments.

 

 

 

 

 

No Comments

Thursday, January 24, 2008

 

For load.

Back squat – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Determine your maximum 1 repetition back squat resting 2 to 6 minutes between sets.  Post loads for each set to comments.

No Comments

Wednesday, January 23, 2008

 

50, 35, 15 reps of:

Row (calories)

Jumping pull-ups

  Kettlebell (KB) swing

 

Coach’s notes:  For the jumping pull-ups set the height so that your wrist are just above the bar.  For the KB swing guys use 55lbs and gals 35 lbs.  Use a DB if you do not have a KB.  Post time to complete to comments.

Comments: 2