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Lifting Ourselves and One Another

Monthly Archives: August 2009

Monday, August 31, 2009

As many rounds in 20 minutes:

5 Barbell Cleans

10 Jump Squats

15 Dumbbell Push Press

Coach’s notes:  Guys use 155 lbs and gals 95 lbs for cleans (catch is full squat), and 30 lbs and 20 lbs respectively for the push press.  Post number of rounds completed to comments.

Reminder – The Gymnastics Targeted Training classes will be starting Sept. 27.  Click here for registration info and more details.

Hello Preschoolers
CrossFit class at 1pm today (Monday) will be held on Friday at 1pm at Arbour Lake (weather permitting, of course) for this week only.  Starting after Labour Day weekend, CrossFit Preschoolers will be held on Sundays at 3 pm.  CrossFit Calgary has Preschool CrossFit classes for children aged 2.5 to 5 years.  Classes are $12 for drop in or $40/month for membership.

Comments: 30

Sunday, August 30, 2009

For time:

150 KB Swings

Each time you break the set do 30 double unders

 

Coach’s notes:  Post time to complete to comments and number of sets of double unders.  Guys use 1.5 pood and gals 1 pood.

Comments: 12

Saturday, August 29, 2009

Five rounds for time:

 

Run 400m

AMRAP Shoulder Press

 

Coach’s notes:  AMRAP stands for as many reps as possible.  Guys use 65 lbs and gals 45 lbs.  Post total time and total reps for the press

Compare to September 15, 2008

Have you signed up for the upcoming Gymnastics Targeted Training classes?  Click here for registration info and more details. 

Comments: 16

Friday, August 28, 2009

Snatch Balance  1, 1, 1, 1, 1, 1, 1, 1

 

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

Compare to July 20, 2009

 

Comments: 8

Thursday, August 27, 2009

2 rounds for time:

50 Jumping Pull Ups

40 Burpees

30 GHD Sit Ups

20 Deadlift

10 Muscle Ups

Coach’s notes:  Position wrists just above the bar (both arms stretched out) for jumping pull ups.  Deadlift loads are 275 lbs for guys and 185 lbs for gals.  Post time to complete to comments.

Gymnastics Targeted Training classes start Sept. 27 for a 12 week session.  Spots are filling quickly.  Click here for more details and registration info.

 

Comments: 9

Wednesday, August 26, 2009

1 round for time:
800 m Run
40 Pick it up and put it overhead
800 m Run


Coach’s notes:  Guys use 105 lbs for lift and gals use 75 lbs.  Weight must start from the floor and reach full lock out overhead for each rep, you choose how to get it there.  Post time to complete to comments.

Compare to June 3, 2009

 

Comments: 21

Tuesday, August 25, 2009

21, 15, 9, 15, 21 rep rounds for time:

Barbell Thruster

Barbell SDLHP

Coach’s notes:  Guys use 95 lbs and gals 65 lbs for both movements.  Post time to complete to comments.

Register now for the upcoming Gymnastics Targeted Training classes.  Spots are filling quickly!!

Comments: 28

Monday, August 24, 2009

1 round for time:

1000 m Row

50 Jumping Pull Ups

Coach’s notes:  These are “true” jumping pull ups.  Bar should be 6 inches above both hands outstretched.  Post time for row and total time to comments.

Attention Moms
CrossFit Preschoolers scheduled for Monday, August 24 at 1 pm will be rescheduled for Friday, August 28 at 1 pm.  This will include our ‘End of Summer PICNIC’ so keep your fingers crossed for good weather and we will be at Arbour Lake! 

 

Comments: 22

Sunday, August 23, 2009

 

Power Snatch – 1, 1, 1, 1, 1, 1, 1

 

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

Attention Moms
CrossFit Preschoolers scheduled for Monday, August 24 at 1 pm will be rescheduled for Friday, August 28 at 1 pm.  This will include our ‘End of Summer PICNIC’ so keep your fingers crossed for good weather and we will be at Arbour Lake! 

 

 

Comments: 4

Saturday, August 22, 2009

 

 

“Fight Gone Bad”

3 rounds for time of;

Wallballs

Sumo Deadlift High Pull

Box Jump

Push Press

Row (Calories)

Coach’s notesFor “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. Guys use 20 lbs, gals use 14 lbs for the wallballs, 75 lbs and 55 lbs for the SDLHP and push press.  Box jumps are 20″ for all.  Add your points and post them to comments. 

Compare to May 26, 2009

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Comments: 14