“Cindy” – As many rounds in 20 minutes of:

5 Pull-Ups

10 Push-ups

15 Squats

Coach’s notes:  Post number of rounds to comments.

Compare to: Wednesday, March 19, 2008

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

Alternating Double Extended Tabata

Kettlebell (KB) Swings

Sumo Deadlift High Pull (SDLHP)

Coach’s notes:  Tabata intervals are 20 seconds of work, followed by 10 seconds of rest done for 8 intervals.  For this workout you are doing 20s of KB swings, resting 10s, then doing 20s of SDLHP, followed by the 10s  rest, continuing in this fashion until you have completed 12 sets of each exercise.  Guys use 1.5 pood or 55lbs. for the KB swing and gals 1 pood or 35 lbs.  If you do not have a kettlebell use a dumbbell at the same weight.  For the SDLHP guys use 65 lbs and gals 45 lbs.  Post total reps for each exercise 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.

100 Push-Up Burpies for time.

Coach’s notes: Chest must hit the deck at bottom and jump with hands clapping overhead at top.  Post time to complete to comments.

Compare to Wednesday, November 14, 2007

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.

Using only a dowel or PVC complete one round for time:

25 back squats

25 front squats

25 overhead squats

400m run

25 shoulder press

25 push press

25 push jerk

400m run

50 hang squat cleans

400m run

50 hang squat snatch

400m run

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

Compare to Sunday, November 4, 2007

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.

Back Squat – 15, 9 ,3

Coach’s notes:  Determine your maximum loads for the 3 sets.  Rest as appropriate between sets and post loads for each 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.

Shoulder Press – 5, 4, 3, 2, 1, 2, 3, 4, 5

Coach’s notes: This is an overhead press with barbell; no hips used, legs locked and full lockout overhead at finish.  It is one of the big 3 CF (CrossFit) total movements.  Add weight per set up to your 1 rep max, then try to repeat the same weights for the reverse from 2-5 reps on the other side of the max.  Post load per set and BWT (body weight) to comments.

Compare to Monday, November 19, 2007

CrossFit Calgary is now offering CrossFit Kids classes.  Check out the details here!

Snatch – 3, 3, 3, 3, 3, 3

Coach’s notes:  Post load for each set to comments.  Rest the usual 2-7 minutes between sets, longer the more experienced or the greater the load.

CrossFit Calgary is now offering CrossFit Kids classes.  Check out the details here!

5 rounds for time:

400m run

25 Knee to Elbows

25 Sit-ups

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

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

Hands Stand Push-Up (HSPU)

225 lb. Deadlift

Coach’s notes:  Gals use 155 lb. deadlift or scale as appropriate.  HSPU’s are done against a wall with forehead touching the floor on each rep.  Post time to complete to comments.

Compare to Tuesday, November 27, 2007

2 rounds for time:

25 – Sumo Deadlift High Pull (SDLHP)

25 – 20″ Box Jump

25 – Knees to Elbows (K to E)

25 – Row (Cal)

25 – KB swings

25 – Double Unders

25 – Back Extensions

25 – Wallballs

Coach’s notes:  Guys use 75 lbs for SDLHP and Gals use 55lbs.  For wallball guys use the 20 and gals the 12lb ball.  In the KB swing guys use 1.5 pood (55 lb dumbbell) and gals the 1 pood (35 lb dumbbell).  Post time to complete to comments.

CrossFit Calgary is now offering CrossFit Kids classes.  Check out the details here!