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Lifting Ourselves and One Another

Monthly Archives: July 2008

Thursday, July 31, 2008

6 rounds for time:

25 Overhead Walking Lunges

25 Push Ups

Coach’s notes:  Guys use 45 lb and gals 25 lb barbell for the lunges.  Post time to complete to comments.

Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person. 

Contact Leighanne at optadmin@optimumtraining.ca to register.   Spots are limited to 12. 

The next session of CrossFit KIDS classes at OPT starts on Sunday, August 24 and runs for 8 weeks to Sunday, October 12. 

We are also offering WEDNESDAY at 5 pm classes starting on Wednesday, August 27-October 15. 

CrossFit Kids classes are an excellent way for children aged 6-12 to develop a love of fitness and to see strength and conditioning improvements in their daily lives and other sports, in a positive and FUN environment.  Classes qualify for the Canadian Children’s Tax Credit. 

Please contact Leighanne at optadmin@optimumtraining.ca for registration and more details.  Please note that spaces are limited.

Comments: 5

Wednesday, July 30, 2008

CF Sweat Angels

”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 June 4, 2008  

Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person. 

Contact Leighanne at optadmin@optimumtraining.ca to register.   Spots are limited to 12. 

 

Comments: 10

Tuesday, July 29, 2008

CFC Kids

1 round for time: 

Run 400m

50 Box Jumps

Run 800m

50 Burpies

Run 400m

50 Box Jumps

 Coach’s notes:  Box jump to 20” and burpies are chest to deck with full extension and clapping overhead in the air at the top.  Post time to complete to comments.

Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person. 

Contact Leighanne at optadmin@optimumtraining.ca to register.   Spots are limited to 12. 

Comments: 9

Monday, July 28, 2008

6 rounds for time: 

21 Barbell Thrusters

2:00 rest 

Coach’s notes:  Guys use 95 lbs, gals use 65 lbs.  Post time for each set and total time for all 6 sets to comments.  Do not include rest time.

 

Comments: 9

Sunday, July 27, 2008

1 rounds for time:

100 Push Ups

75 SDLHP

100 Sit Ups

75 Push Press

Coach’s notes:  For the SDLHP and push press guys use 65 lbs, gals use 45 lbs.  Post time to complete to comments. 

Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person. 

Contact Leighanne at optadmin@optimumtraining.ca to register.   Spots are limited to 12. 

Comments: 11

Saturday, July 26, 2008

3 rounds for time:

800 m Run

35 KB Swings

Coach’s notes:  Guys use 1.5 pood (55 lbs) and gals use 1 pood (35 lbs).  Post time to complete to comments.

Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person. 

Contact Leighanne at optadmin@optimumtraining.ca to register.   Spots are limited to 12. 

Comments: 5

Friday, July 25, 2008

1 round for time:

35 Push up Burpies

45 Pull ups

55 Box Jumps 20″

65 DB Thrusters

Coach’s notes:  For push up burpies chest must touch the floor and you must jump at the top with full extension, clapping overhead.  Pull ups are chin over bar.  Thrusters are 20 lbs for gals and 30 lbs for guys.  Post time to complete to comments.

Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person. 

Contact Leighanne at optadmin@optimumtraining.ca to register.   Spots are limited to 12. 

Comments: 7

Thursday, July 24, 2008

7 rounds for time:

10 Shoulder Press

20 Push Press

30 Double Unders

Coach’s notes:  Our apologies for the website being down.  We are making appropriate steps to ensure that this will not happen in the future.  Thank you for your patience and continued support.  For today’s WOD, guys use 65 lbs and gals use 45 lbs for the shoulder press and push press.  Post time to complete to comments. 

Comments: 8

Tuesday, July 22, 2008

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.

Compare to April 28, 2008

Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person. 

Contact Leighanne at optadmin@optimumtraining.ca to register.   Spots are limited to 12. 

Comments: 6

Monday, July 21, 2008

Grant in 155 lb clean and jerk

“Lynne”

5 rounds for reps:

Bodyweight Bench Press

Pull ups

Coach’s notes:  This is not a timed workout.  Take as much rest as needed in between sets.  Scale bench press if appropriate.  Post number of reps for each set and totals to comments.

Compare to: July 7, 2008

Comments: 9