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Lifting Ourselves and One Another

Monthly Archives: January 2009

Saturday, January 31, 2009

As Many Rounds in 20 minutes:

5 Clapping Push-Up

10 KB Swing

15 Med Ball Slam

Coach’s notes:  Guys use 1.5 pood and gals 1 pood for the swings and 20 and 12 lbs. respectively for the med ball slam.

 

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Comments: 3

Friday, January 30, 2009

5 Rounds for time:

15 Jumping Muscle-Ups

15 Burpees

Coach’s notes:  Rings to be placed at elbow height for jumping muscle-up.  Burpees are as usual, chest to deck and full extension at top with a clap overhead.  Post time to complete to comments.

Have you checked out CFC HQ’s new schedule?  Check it out and give your input by clikcing here.

 

Comments: 5

Thursday, January 29, 2009

5 rounds for times:

250m Row

25 Med Ball Cleans

15 Pull Ups

Rest 3:00

Coach’s notes:  Guys use 20lb Dynamax and gals 12 for the med ball cleans.  Post time for each round and total to comments. 

We have a tentative schedule for the new facility.  Check it out by clicking here

Comments: 10

Wednesday, January 28, 2009

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 October 22, 2008

We have a tentative schedule for the new facility.  Check it out by clicking here

Comments: 18

Tuesday, January 27, 2009

Split Jerk  3, 3, 3, 3, 3, 3

Coach’s notes:  Post load for each set to comments. 

Compare to December 8, 2008

We have a tentative schedule for the new facility.  Check it out by clicking here

Comments: 5

Monday, January 26, 2009

1 round for time:

5 Deadlift

50 Jumping Pull Up

10 Deadlift

40 Jumping Pull Up

15 Deadlift

30 Jumping Pull Up

20 Deadlift

20 Jumping Pull Up

25 Deadlift

10 Jumping Pull Up

Coach’s notes:  Guys use 225 lbs and gals use 155 lbs for deadlift.  Post time to complete to comments. 

Comments: 16

Sunday, January 25, 2009

1.         10 Wallballs for sets

Rest 5:00

2.         Double Unders for biggest set in 10 minutes

 

Coach’s notes:  For the first set perform10 wallballs without stopping during the set and breathing exactly 10 times between sets (guys use 20 lbs and gals 12).  Score = the total number of reps achieved.  For example if you made 9 sets and had to pause in your 7th rep of the 10 set, you score 97 for the wallball.  For part 2 start a 10 minute timer and your score is the biggest single set of double unders you can achieve in the 10 minutes.  You can choose your  own rest intervals between attempts for this part.  If your best set is 89 reps in a row you score 89 for the double unders.  Post total for 1 and 2 to comments.

We finally and officially have a new box!!  Click here to find out more about the new CrossFit Calgary Headquarters!

 

Comments: 8

Saturday, January 24, 2009

Kimmer

1 km Row

 

Coach’s notes: Post time to complete to comments.  Guys and gals this is a tough WOD, not long but tough.  Warm-up well, then push this one hard.  If you don’t feel like crap after, you did not push it enough.

We finally and officially have a new box!!  Click here to find out more about the new CrossFit Calgary Headquarters!

 

Comments: 6

Friday, January 23, 2009

John O.

Hang Snatch – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load for each set to comments.

 

We finally and officially have a new box!!  Click here to find out more about the new CrossFit Calgary Headquarters!

 

Comments: 2

Thursday, January 22, 2009

As many rounds in 20 minutes of:

15 KB Wallking Lunges

15 KB Swings

Coach’s notes:  Guys use 1.5 pood and gals 1 pood.  Use only 1 KB for both walking lunges and swings.  For the lunges hold the KB in either hand.  Post the number of rounds to complete to comments.

We finally and officially have a new box!!  Click here to find out more about the new CrossFit Calgary Headquarters!

 

Comments: 7