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Lifting Ourselves and One Another

Monthly Archives: May 2009

Sunday, May 31, 2009

 

5 rounds for time(s):

Run 200 m

15 Burpees

Run 200 m

15 Box Jumps

Rest 2:00

Coach’s notes:  Guys use 24′”and gals use 18″ for box jumps.  Post total time for all 5 sets.

There are some changes to the class schedule effective June 1st.  Click here to view.

POSE Running classes will be offered starting June 14.  Click here for more details

Comments: 14

Saturday, May 30, 2009

 ”Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Coach’s notes:  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it, although not if this is your first time!  Post time to comments.

There are some changes to the class schedule effective June 1st.  Click here to view.

POSE Running classes will be offered starting June 14.  Click here for more details

Comments: 16

Friday, May 29, 2009

                

“Elizabeth”

21, 15, 9 rep rounds for time of:

Clean

Ring Dips

Coach’s notes:  Guys use 135 lbs and gals 95 lbs for cleans.  The catch must be full squat for all.  Post time to complete to comments.

Compare to April 4, 2008

There are some changes to the class schedule effective June 1st.  Click here to view.

POSE Running classes will be offered starting June 14.  Click here for more details

CrossFit Calgary in the media – The Calgary Herald does an article on CrossFit.  Check it out here.

Comments: 12

Thursday, May 28, 2009

                 

50, 40, 30, 20, 10 rep rounds for time of:

Double Unders

OHS

Jumping Pull Ups

Coach’s notes:  Guys use 65 lbs and gals use 45 lbs for OHS.  POst time to complete to comments.

Comments: 10

Wednesday, May 27, 2009

             

“Nicole”

As many rounds in 20 minutes:

 

Run 400m

Max rep Pull-ups

 

Coach’s notes:  Post number of rounds completed and number of pull-ups in each round to comments.

 

Compare to September 12, 2008

 

There are some changes to the class schedule effective June 1st.  Click here to view.

POSE Running classes will be offered starting June 14.  Click here for more details

 

Comments: 20

Tuesday, May 26, 2009

          Ian MacLeod receives the Spirit Award at CFC`s Western Canada CrossFit Games Qualifier

   
          

“Fight Gone Bad”

 

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Coach’s notes:  Congratulations to Todd on becoming a “named instrcutor”!  Come check out his new time slot; Thursdays at 9:30 am.  For “Fight Gone Bad” move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five-minute round from which a one-minute break is allowed before repeating.  On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Add your points and post them to comments.

Compare to January 1, 2009

There are some changes to the class schedule effective June 1st.  Click here to view.

POSE Running classes will be offered starting June 14.  Click here for more details

 

Comments: 19

Monday, May 25, 2009

Push Press  1, 1, 1, 1, 1, 1, 1

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

Compare to February 16, 2009

There are some changes to the class schedule effective June 1st.  Click here to view.

Comments: 22

Sunday, May 24, 2009

3 rounds for time:

Run 400 m

10 Deadlift

Coach’s notes:  Guys use 295 lbs and gals 185 lbs for deadlift.  Post time to complete to comments.

Comments: 19

Saturday, May 23, 2009

In 12 minutes complete:

75 Wallballs

AMRAP Hang Power Clean

Coach’s notes:  Guys use 20 lbs and gals 12 lbs for the wallballs.  Guys use 115 lbs and gals 75 lbs for the cleans.  Post number of cleans to completed to comments.

Comapre to November 29, 2009

 

Comments: 8

Friday, May 22, 2009

For time:

Run 200 m

30 Squats

Run 200 m

 

10 rounds of:

5 Knees to Elbows

10 Sit-Ups

15 KB Swings

 

Run 200 m

30 Squats

Run 200 m

Coach`s notes:  Guys use 1.5 pood and gals 1.0 pood for swings.  Post time to complete to comments.

Comments: 15