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Lifting Ourselves and One Another

Monthly Archives: October 2008

Friday, October 31, 2008

left - pre-WOD, right - post-WOD

5 km Run

 

Coach’s notes:  Who knows how many more days like this we’ll get?  Post time to complete to comments.

Compare to July, 15, 2008

 

Comments: 9

Thursday, October 30, 2008

Geoff and Rob

150 Burpies for time

 

Coach’s notes:  Chest must touch the floor, hips must fully extend at the top and you must leave the ground (jump) for every rep.  Post time to complete to comments. 

Please note that CrossFit Kids Wednesday @ 4:30 class is running Wed. Nov 5 – Wed. Dec.10, 2008, for a 6 week session at a cost of $72 per child, if interested, please contact Leighanne at optadmin@optimumtraining.ca

Comments: 11

Wednesday, October 29, 2008

 

5 rounds for time:

Deadlift – 15 reps

Hang Power Clean – 12 reps

Front Squat – 9 reps

Push Jerk – 6 reps

Coach’s notes:  Guys use 135 lbs and gals 95 lbs.  Post time to complete to comments.

Please note that CrossFit Kids Wednesday @ 4:30 class is postponed while awaiting minimum registration requirements, if interested, please contact Leighanne at optadmin@optimumtraining.ca

Comments: 10

Tuesday, October 28, 2008

Squats – 3 minutes AMRAP

3 rounds of:

15 Ring Dips

20 SDLHP

 25 Kettlebell Swings

 Coach’s notes:  Guys use 95 lbs and gals 65 for SDLHP and 1.5 pood and 1.0 pood for KB swings.  Post number of squats and time (excluding 3 minutes for squats) to comments.

Please note that CrossFit Kids Wednesday @ 4:30 class is postponed while awaiting minimum registration requirements, if interested, please contact Leighanne at optadmin@optimumtraining.ca

 

Comments: 7

Monday, October 27, 2008

Yasmin

3 rounds for time:

50 Cal Row

 

50 Double Unders

50 Sit-ups

50 Back Extensions

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

Please note that CrossFit Kids Wednesday @ 4:30 class is postponed while awaiting minimum registration requirements, if interested, please contact Leighanne at optadmin@optimumtraining.ca

 

Comments: 7

Sunday, October 26, 2008

1 round for time:

50 DB Thrusters

10 Jumping Pull Ups

40 DB Thrusters

20 Jumping Pull Ups

30 DB Thrusters

30 Jumping Pull Ups

20 DB Thrusters

40 Jumping Pull Ups

10 DB Thrusters

50 Jumping Pull Ups

Coach’s notes:  Guys use 30 lbs and gals use 20 lbs for thrusters.  Jumping pull ups are with wrist above just above the bar.  Post time to complete to comments.

Compare to September 24, 2008

Please note that CrossFit Kids Wednesday @ 4:30 class is postponed while awaiting minimum registration requirements, if interested, please contact Leighanne at optadmin@optimumtraining.ca

 

Comments: 11

Saturday, October 25, 2008

As many rounds in twenty minutes:

10 OHS

10 Burpies

Coach’s notes:  Guys use 95 lbs and gals 65 for the OHS.  Burpies are chest to deck, full extension with jump at top.  Post number of rounds complete to comments.

 

Comments: 9

Friday, October 24, 2008

Hang Clean – 3, 3, 3, 3, 3, 3

  Coach’s notes:  Post load for all sets to comments.

Please note that CrossFit Kids Wednesday @ 4:30 class is postponed while awaiting minimum registration requirements, if interested, please contact Leighanne at optadmin@optimumtraining.ca

 

Comments: 7

Thursday, October 23, 2008

40, 30, 20, 10 rep rounds for time: 

Single Arm Dumbbell Split Snatch

Knees to Elbows 

Coach’s notes:  Guys use 30 lbs and gals 20 for the snatch and make sure to do equal reps/side.  Post time to complete to comments.

Please note that CrossFit Kids Wednesday @ 4:30 class is postponed while awaiting minimum registration requirements, if interested, please contact Leighanne at optadmin@optimumtraining.ca

Comments: 4

Wednesday, October 22, 2008

Maddie

7 rounds for time: 

20 Shoulder Press

20 Sit-ups

Coach’s notes:  Guys use 75 and gals 45 for the press.  Post time to complete to comments. 

Compare to September 26, 2008

 

Comments: 14