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Lifting Ourselves and One Another

Monthly Archives: April 2009

Thursday, April 30, 2009

BRETT’S WIFE RHIANNON IS IN LABOR, WE WISH THEM ALL THE BEST ON A SAFEARRIVAL OF BABY AILEY!

“LABOUR”

3 Rounds for Time:

21 Double Unders

30 push up burpees

21 Double Unders

30 Ab Mat Sit Ups

21 Double Unders

30 Jump Squats

COACH’S NOTES: Push hard!  Post time to complete to comments.

 

Comments: 14

Wednesday, April 29, 2009

Snatch Grip Deadlift – 2, 2, 2, 2, 2, 2

 

Coach’s notes:  Post load for each set to comments.
Important Notice!  Due to CrossFit Calgary hosting the Western Canada CrossFit Games qualifier, the following classes will be cancelled:
Friday, May 1 – 7:00 pm only
Sat. May 2 and Sun. May 3 – all classes

 

Comments: 19

Tuesday, April 28, 2009

Hang Snatch – 1, 1, 1, 1, 1, 1 

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

 

Compare to January 23, 2009

 

Important Notice!  Due to CrossFit Calgary hosting the Western Canada CrossFit games qualifier, the following classes will be cancelled:

Friday, May 1 – 7:00 pm only

Sat. May 2 and Sun. May 3 – all classes

Comments: 2

Monday, April 27, 2009

2000m Row

 

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

Important Notice!  Due to CrossFit Calgary hosting the Western Canada CrossFit games qualifier the following classes will be cancelled:

Fri. May 1 – 7:00 pm only

Sat. May 2 and Sun. May 3 – all classes.

 

Comments: 19

Sunday, April 26, 2009

30, 25, 20 rep rounds for time:

Wallball

SDLHP

Box Jumps

Push Press

Row 1:00 for calories

Rest 2:00

 

Coach’s notes:  For wallballs, guys use 20 lbs, gals use 14 lbs.  For SDLHP and push press guys use 75 lbs and gals use 55 lbs.  Box jumps are to 20 inches.  Post time to complete to comments and calories for each row.

 

 

Important Notice!  Due to CrossFit Calgary hosting the Western Canada CrossFit games Qualifier, the following classes will be cancelled:

 

Fri. May 1 – 7:00 pm only

 

Sat. May 2 and Sun. May 3 – all classes

Comments: 20

Saturday, April 25, 2009

 

Split Jerk – 1, 1, 1, 1, 1, 1, 1

 

Coach’s notes : Post load to comments.

 

Important Notice!  Due to CrossFit Calgary hosting the Western Canada CrossFit Games Regional Qualifier, the following classes will not be running:

Friday, May 1 – 7:00 pm

All classes on Sat. May 2 and Sun. May 3. 

Comments: 13

Friday, April 24, 2009

50 Double Unders

27 KB Swings

27 Pull-ups

50 Double Unders

21 KB Swings

21 Pull-ups

50 Double Unders

15 KB Swings

15 Pull-ups

50 Double Unders

9 KB Swings

9 Pull-ups

 

Coach’s notes:  Guys use 1.5 pood and gals 1 pood for KB swings.  Post time to complete to comments.

Training for the 2025 CrossFit Games starts on Monday, May 4 at 1 PM. 
 
BY POPULAR demand, CFC is pleased to offer CrossFit PRESCHOOLERS
 
Come out and RUN JUMP SQUAT DANCE THROW PULL LAUGH PUSH SING PRESS LIFT SKIP PLAY with your energetic 2 1/2 to 5 year old @ CFCHQ’s.  Classes are parented and run for 40 minutes.  Monthly membership is $40 and drop-in rate is $12/class. 
  
Please see CHANTAL for details or email TREVOR at
admin@crossfitcalgary.ca

 

Comments: 15

Thursday, April 23, 2009

1 round for time:

75 Back Extension

50 Deadlift

25 Handstand Push-ups (HSPU) 

Coach’s notes:  Guys use 195 and gals 135lbs for deadlift.  Post time to complete to comments.  

Compare to January 2, 2009

Training for the 2025 CrossFit Games starts on Monday, May 4 at 1 PM. 
 
BY POPULAR demand, CFC is pleased to offer CrossFit PRESCHOOLERS
 
Come out and RUN JUMP SQUAT DANCE THROW PULL LAUGH PUSH SING PRESS LIFT SKIP PLAY with your energetic 2 1/2 to 5 year old @ CFCHQ’s.  Classes are parented and run for 40 minutes.  Monthly membership is $40 and drop-in rate is $12/class. 
  
Please see CHANTAL for details or email TREVOR at admin@crossfitcalgary.ca

 

Comments: 17

Wednesday, April 22, 2009

5 Rounds for time:

 

30 Jumping Pull-ups

15 Push Press

10 GHD Sit-ups

 

Coach’s notes:  Guys use 125 lbs and gals 75 lbs for push press.  Post time to complete to comments.

 

Comments: 24

Tuesday, April 21, 2009

3 Rounds for time:

 

400m Row

15 Snatch

200m Run

15 Snatch

Coach’s notes:  Guys use 95 and gals 60 lbs for the snatch and remember this is full squat catch.  Post time to complete to comments.

 

One of our own CFC Kids Alix Savard graces the cover of the CrossFit Kids journal!  Congratulations Alix!  We’re very proud of you!  Click here to check it out.

 

Comments: 14