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Lifting Ourselves and One Another

Monthly Archives: March 2008

Monday, March 31, 2008

 

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

 

Power Snatch

Double Unders

20″ Box Jump

Coach’s notes:  Guys use 65 lbs. and gals use 45lbs.  Remember the power snatch comes from the floor but ends in a partial squat (i.e. catch it as high as you can).  Post time to complete to comments.

Comments: 10

Sunday, March 30, 2008

“Madi” 

1 round for time:
 
100 unders
90 back extensions
80 squats
70 sit-ups
60 lunges
50 push-ups
40 box jumps
30 wallballs
20 burpies
10 pull-ups

 

Coach’s notes:  Use 24″ for box jumps.  If you are unsure of an exercise check the link, “Exercise Demos”.  Post time to comments.

Compare to Saturday, October 13, 2007.

Comments: 24

Saturday, March 29, 2008

As many rounds in 20 minutes of:

5 push up

10 heavy KB swings

20 single leg squats

 

Coach’s notes:  Guys use 2 pood kettlebell (KB) or 75 lb dumbbell.  Gals use 1.5 pood or 55 lbs, or scale as needed.  Make sure to keep back neutral in the bottom of these swings!  If you cannot do single leg squats, substitute 40 squats.  Post rounds completed to comments.

Comments: 5

Friday, March 28, 2008

3 rounds for time:

 21 Left Arm Dumbbell Snatch

12 Knees to Elbows (K to E)

21 Right Arm Dumbbell Snatch

12 K to E

Coach’s notes:  Guys use a 45lb dumbbel and gals 30lb dumbbells.  The snatch requires a full squat catch so scale the load if necessary.  Post time to complete to comments. 

 

Comments: 8

Thursday, March 27, 2008

Deadlift 3, 3, 2, 2, 1, 1, 1, 1

Coach’s notes:  Here you go guys and gals!  See how much you can pull.  Warm up and then go into a couple of heavy 3’s, 2 sets of doubles and then work towards your heavy single in the deadlift.  Appropriate rest depends on your “training age” or experience and the amount of weight lifted.  The more experience you have, the more rest you will need.  Try somewhere between 2 and 5 to 7 minutes between sets.  More rest towards the latter sets.  Post loads for all sets to comments.

CrossFit Calgary and Optimum Performance Training are hosting a CrossFit running certification on August 9 and 10!  Click here to find out details and to register.

Comments: 14

Wednesday, March 26, 2008

“Double L’s” 

5 rounds for reps: 

60s Wallballs

60s Rest

60s Double Unders

60s Rest

Coach’s notes:  Guys use a 20lb wallball and gals 12lbs.  Post reps for wallballs and double unders and total for both to comments.

 

Comments: 18

Tuesday, March 25, 2008

“Michael”

3 rounds for time:

800m Run

50 Back Extensions

50 Sit ups

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

 

Comments: 18

Monday, March 24, 2008

“Lynne”

5 rounds for max reps:

body weight bench press

pull ups

 

Coach’s notes:  Perform as many reps as possible in the bench press.  Scale load if necessary.  Rest as you see fit.  There is no time component to this workout.  Then perform as many reps as possible for pull ups.  Hands cannot leave the bar.  You can hang all you want but hands cannot come off the bar.  Arms must be fully extended at the bottom and chin over the bar at the top.  Rest as you see fit.    Record your reps for each set and the total reps for all 5 sets to comments. 

CrossFit Calgary and Optimum Performance Training are hosting a CrossFit running certification on August 9 and 10!  Click here to find out details and to register.

Comments: 7

Sunday, March 23, 2008

Happy Easter!

“Nancy”

5 rounds for time:

400m run

15 overhead squats

 

Coach’s notes:  Guys use 95lbs and gals use 60lbs or scale if needed.  Post time to complete to comments. 

Comments: 14

Saturday, March 22, 2008

Chantal and baby

21, 15, 9 rep rounds for time:

  Power clean

 Push jerk

 

Coach’s notes:  Guys use 115lb barbell and gals use 65lbs or scale if appropriate.  Post time to complete to comments.

Comments: 6