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Lifting Ourselves and One Another

Monthly Archives: October 2009

Saturday, October 31, 2009

1. Shoulder Press – 2, 2, 2, 1, 1, 1, 1

2.  AMRAP Bench Press

Coach’s notes:  Post load for each set to shoulder press to comments.  Use 75% of your heaviest single in the shoulder press as the load for the AMRAP bech press.  Post number of reps to comments.  Rest as needed between sets.

Comments: 16

Friday, October 30, 2009

75 reps in as few sets as possible of:

OHS

Coach’s notes:  Guys use 95 lbs and gals 65 lbs.  Rest as needed between sets.  Post total time to complete as well as number of sets to comments. 

Compare to July 4, 2008

Comments: 17

Thursday, October 29, 2009

10 sets for distance:

1:00 Row

1:00 Rest

Coach’s notes:  Post distance per row and total distance to comments.  Use these sets to play with different damper settings, look at average power output in watts and use the graph function to see how efficient your strokes are. 

Just in time for the cold weather, CFC hoodies will be arriving soon.  Stay tuned for more details!

Comments: 20

Wednesday, October 28, 2009

4 rounds for time(s):

10 Deadlift

20 KB Swings

30 GHD Sit Ups

Rest 3:00

Coach’s notes:  Guys use 275 lbs for deadlift, gals use 185 lbs and 2.0 pood and 1.5 pood for KB swings.  Post time for each set and total to comments. 

Comments: 21

Tuesday, October 27, 2009

“Cindy”

As many rounds in 20 minutes of:

5 Pull Ups

10 Push Ups

15 Squats

Coach’s notes:  Post number of rounds completed to comments.

Compare to April 2, 2009

Comments: 28

Monday, October 26, 2009

(Behind the neck) Jerk  1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Catch in a power or split stance.  Post load for each set to comments.

See how this compares to taking it from the front September 28, 2009 and July 1, 2009.

Comments: 19

Sunday, October 25, 2009

1 round for time:

1000 m Row

10 Thrusters

10 Pull Ups

10 Push Ups

800 Row

8 Thrusters

8 Pull Ups

8 Push Ups

600 m Row

6 Thrusters

6 Pull Ups

6 Push Ups

400 m Row

4 Thrusters

4 Pull Ups

4 Push Ups

200 m Row

2 Thrusters

2 Pull Ups

2 Push Ups

Coach’s notes:  Stole this one from the rowing certification yesterday, thanks Angela!  Guys use 65 lbs and gals 45 lbs for thrusters.  Post time to complete to comments.

Attention CF Preschoolers – class today at 3 pm will be cancelled for this week only.  Classes will resume on Sunday, November 1.

 

Comments: 26

Saturday, October 24, 2009

“Madi”

1 round for time:

100 Double Unders

90 Back Extensions

80 Squats

70 Sit Ups

60 Lunges

50 Push Ups

40 Box Jumps

30 Wallballs

20 Burpees

10 Pull Ups

Coach’s notes:  There are a couple of changes to Madi.  Now that we are the new place gals will use 14 lb balls for wallballs instead of 12 lbs.  Replace unders with double unders -this is just because.  Other than that, have fun and post time to complete to comments. 

Compare to August 7, 2008

Due to the rowing certification being held today, a modified class schedule will be in effect.  Adult member or drop in class attendance will be available before the certification starts at 7:45 am.  CFC Kids class will be moved to Sunday at noon.  Because the certification is only a one day course, all Sunday classes will run as scheduled.  Thank you for your understanding.

Comments: 9

Friday, October 23, 2009

 

“Liz”

8 rounds for reps: 

 

30 seconds KB Swings

30 seconds KB SDLHP

1:00 minute rest 

Coach’s notes: Guys use 1.5 pood and gals 1 pood for the swings and SDLHP.  Post reps for each exercise per round and totals to comments. 

Compare to March 2, 2009

Attention CF Preschoolers – class on Sunday, Ocotber 25 at 3 pm will be cancelled for this week only.  Classes will resume on Sunday, November 1. 

 

Comments: 20

Thursday, October 22, 2009

1.  Bench Press – 2, 2, 2, 1, 1, 1, 1

2.  AMRAP Push Press

Coach’s notes:  Post load for each set of bench press to comments.  Use 50% of your heaviest single in bench press as the load for the AMRAP push press.  Post number of reps achieved in a single set.  Rest as needed between sets. 

Attention CF Preschoolers – class on Sunday, Ocotber 25 at 3 pm will be cancelled for this week only.  Classes will resume on Sunday, November 1. 

Comments: 13