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Lifting Ourselves and One Another

Monthly Archives: April 2008

Wednesday, April 30, 2008

 

“Rhiannon”

10 Minutes of Double Unders for reps.

 Coach’s notes:  Post reps to comments.

Compare to Tuesday, March 18, 2008

Comments: 17

Tuesday, April 29, 2008

 

“Barbara”

5 rounds for times:

20 pull ups

30 push ups

40 sit up

50 squats

Rest 3 minutes

Coach’s notes:  Post time to complete each round and total time for all 5 rounds to comments. 

Comments: 13

Monday, April 28, 2008

 

 75 reps in as few sets as possible of:

 Overhead squats (OHS)

Coach`s notes:  Recommended weight is 95 lbs. for guys and 65 lbs. for gals.  This is not a timed workout.  If you cannot lift these loads scale as appropriate.  For those that are working on their OHS try performing the WOD with a dowel only, but perform the squats in a doorway so that the dowel rod is not able to move forward and remember to keep the arms locked out, shoulders pressed up.  Try improving the depth of the squat throughout the WOD.  Post the weight used and number of sets to comments. 

Compare to Friday, November 30, 20o7 

Comments: 9

Sunday, April 27, 2008

 

“The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 sets without the bar resting on the ground

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets. 

Compare to December 5, 2007  

Comments: 17

Saturday, April 26, 2008

 

“Kelly” – 5 rounds for time:

400m run

30 Box Jump, 24″

30 Wallball

Coach’s notes:  Guys use a 20lb ball and gals a 12 for the wallball.  Post time to complete to comments.

Comments: 7

Friday, April 25, 2008

Happy First Birthday Keane!

 

Pull-ups – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Perform the heaviest pull up you can.  If you’re not able to do a body weight pull up, do assisted pull ups and reduce the assistance each set.  If you’re able to do body weight pull ups, add additional weight until you reach you’re one rep maximum.  Rest as appropriate between sets, 2-5 minutes.  Try using different grips and hand widths.  Post load for each set to comments.

Compare to Friday, January 11, 2008  

Important reminder to current participants!  Today is the last day to reserve your current class spot!   So sign up now to secure a spot before they`re gone!  Click here for a registration form.

Comments: 13

Thursday, April 24, 2008

 

“Fight Gone Bad”

Wallball

Sumo Deadlift High Pull (SDLHP)

Box Jump, 20″

Push Press

Row (cal)

 

Coach’s notes:  In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Gals use 55lbs. for the SDLHP and the push press and guys 75 lbs.  Add your points and post them to comments.

Compare to Thursday, March 20, 2008  

Important reminder to current participants!  The deadline to save current class spots is April 25, so sign up now to secure a spot before they`re gone!  Click here for a registration form.

Comments: 8

Wednesday, April 23, 2008

 

800m sprint X 4

Coach’s notes:  Rest as needed between sets.  Post times for each set to comments.

Important reminder to current participants!  The deadline to save current class spots is April 25, so sign up now to secure a spot before they`re gone!  Click here for a registration form.

Comments: 16

Tuesday, April 22, 2008

Paige

 

Deadlift – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Work up to your maximum 1 repetition deadlift.  Rest 2-7 minutes between sets, more rest the heavier the set.  Post loads to comments.

Important reminder to current participants!  The deadline to save current class spots is April 25, so sign up now to secure a spot before they`re gone!  Click here for a registration form.

 CROSSFIT CALGARY T-SHIRTS ARE NOW HERE!  They are available for sale at OPT.  Cotton shirts $10, Dri-Fit $20.  Check them out!

Comments: 13

Monday, April 21, 2008

 

“Fran” – 21, 15 ,9 rep rounds for time of:

95 lb Barbell Thruster

Pull-up

Coach’s notes:  Gals use 65 lbs for the thruster.  Post time to complete to comments.

Compare to Sunday, February 10, 2008

CROSSFIT CALGARY T-SHIRTS ARE NOW HERE!  They are available for sale at OPT.  Cotton shirts $10, Dri-Fit $20.  Check them out!

Comments: 15