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Lifting Ourselves and One Another

Monthly Archives: July 2009

Friday, July 31, 2009

1 Round for time:

 

25 Right leg pistols

25 SDLHP

25 Left leg pistols

25 HSPU’s

25 Right leg pistols

25 GHD sit-ups

25 Left leg pistols

25 Burpees

25 Right leg pistols

25 Box Jumps

25 Left leg pistols

 

Coach’s notes:  Pistols must be full squat.  Guys use 95 and gals 65 for the SDLHP and 24 and 18 inches for the box jumps.  Post time to complete to comments.

 

Important Reminder – the holiday class schedule will be in place for the upcoming holiday on Monday August 3rd.  The 9:30 am and 6:00 pm class will be available for member and drop-in attendance.

 

Comments: 11

Thursday, July 30, 2009

As many rounds as possible in 20 minutes:

 

1 Pull-Up, 1 Push-Up, 1 Squat

2 Pull-Up, 2 Push-Up, 2 Squat

3 Pull-Up, 3 Push-Up, 3 Squat

   4 Pull-Up, 4 Push-Up, 4 Squat…

 

Coach’s Notes:  Post the round you reach to comments.

 

Important Reminder – the holiday class schedule will be in place for the upcoming holiday on Monday August 3rd.  The 9:30 am and 6:00 pm class will be available for member attandance.

 

Comments: 11

Wednesday, July 29, 2009

As many reps in 5 minutes:

DB Squat Clean and Jerk

Row as many calories in 5:00

Coach’s notes:  Guys use 45 lbs per hand and gals use 30 lbs per hand.  Cleans must be full squat catch.  There is no break between exercises.  Post number of clean and jerk reps and total calories in row to comments.

Compare to May 19, 2009

Important Reminder – the holiday class schedule will be in place for the upcoming holiday on Monday August 3rd.  The 9:30 am and 6:00 pm class will be available for member attandance.

 

Comments: 17

Tuesday, July 28, 2009

Deadlift  2, 2, 2, 2, 2, 2,2

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

Important Reminder – the holiday class schedule will be in place for the upcoming holiday on Monday August 3rd.  The 9:30 am and 6:00 pm class will be available for member attandance.

Comments: 15

Monday, July 27, 2009

 10 to 1 of:

Toes to Bar

KB Swings

Wallballs

Coach’s notes:  Guys use 1.5 pood and gals use 1 pood for the kettlebell swings and 20 lbs and 14 lbs for the wallballs.  Post time to complete to comments. 

Comments: 12

Sunday, July 26, 2009

150 Broad Jumps for distance and time

Coach’s notes:  Post time to complete to comments and if you can figure it out, distance covered. 

Important Reminder – CFC is hosting the last day of the gymnastic certification today so there will be no classes held.  Regular class schedule resumes tomorrow.

Comments: 3

Saturday, July 25, 2009

10 – 20 Second Hill Sprints

Coach’s notes:   Find a steep hill. Starting at the bottom run up for a total of 20s. Mark the spot you reach. Walk back down and repeat after a 2:30 rest. See for how many sets you can maintain the same distance up the hill. Note the distance between your best and worst and post to comments.

Important Reminder – There will be no classes today and tomorrow as we are hosting the gymnastic certification.  Thank you for your understanding.   

Comments: 6

Friday, July 24, 2009

 For reps and time:

Tabata Push Ups

75 Alternating Dumbbell Full squat Snatch

Coach’s notes:  Perform 8 rounds of tabata push ups for total reps.  Guys use 30 lb and gals use 20 lb dumbbells for the snatch.  Post total reps and time to complete 75 snatch to comments.  There is no rest in between. 

Important Reminder – CFC is hosting a gymnastics certification this upcoming weekend and therefore all classes on Saturday July 25 and Sunday July 26 will be cancelled (with the exception of the POSE running class which will run as scheduled).  For more information on the certification click here.

Comments: 11

Thursday, July 23, 2009

10 Rounds for reps:

 

1:00 Double Unders

 

1:00 Rest 

 

Coach’s notes:  Post number of reps per set and total to comments.

 

Compare to March 10, 2009

 

Important Reminder – CFC is hosting a gymnastics certification this upcoming weekend and therefore all classes on Saturday July 25 and Sunday July 26 will be cancelled (with the exception of the POSE running class which will run as scheduled).  For more information on the certification click here.

Comments: 19

Wednesday, July 22, 2009

5 rounds for time:

Sprint 200 m

25 back Extensions

Sprint 200 m

25 Jumping Pull Ups

Rest 2:00

Coach’s notes:  Post time for each set and total working time to comments.

Important Reminder – CFC is hosting a gymnastics certification this upcoming weekend and therefore all classes on Saturday July 25 and Sunday July 26 will be cancelled (with the exception of the POSE running class which will run as scheduled).  For more information on the certification click here.

Comments: 12