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Lifting Ourselves and One Another

Monthly Archives: November 2009

Monday, November 30, 2009

“Jonesworthy”

6 rounds for time:

Squats – 80, 64, 48, 32, 24, 12

KB Swings – 40, 32, 24, 16, 12, 6

Pull Ups – 20, 16, 12, 8, 6, 3

Coach’s notes:  This one’s for the board.  Use the above rep scheme given for each exercise.  Guys use 1.5 pood and ladies 1.0 pood for the KB swings.  Post time to comments.

The holiday schedule is now posted.  Click here to view.

 

Comments: 28

Sunday, November 29, 2009

Hang Snatch  2, 2, 2, 2, 2, 2

Coach’s notes:  Remember that the catch is full squat catch.  Post max load to comments.

Comapre to March 13, 2009

Comments: 14

Saturday, November 28, 2009

7 rounds for time:

10 Burpees

30 Jumping Pull-ups

50 Double Unders

90 seconds rest

 

Coach’s notes: Wrists should touch bar with arms extended directly overhead to determine proper box height for jumping pull-ups.  Burpees are chest to deck, as always.  Post round times and total working time to comments. 

Holiday Schedule is as posted.  Happy Holidays!

 

Comments: 14

Friday, November 27, 2009

“Lynne”

5 rounds for max reps

Bench Press – body weight

Pull Ups

Coach’s notes:  This is not a timed workout.  Post reps for each set and total to comments.

Compare to September 4, 2009

Comments: 23

Thursday, November 26, 2009

 CrossFit Lethbridge Workout of the Day

 “Christine”

3 rounds for time:

500m Row

12 Deadlifts – bodyweight

21 Box Jumps 20″

 

Coach’s notes: Today we “invade” CrossFit Lethbridge’s WOD and follow their programming for the day (as they did to us a few weeks ago).  Post your time to comments here and on the CrossFit Lethbridge site.  Use bodyweight for deadlifts and 20″ box for box jumps.

 

 

Comments: 21

Wednesday, November 25, 2009

 Power Clean  3, 3, 3, 3, 3, 3

Coach’s notes:  Post max load to comments.

Comapre to September 14, 2009

A few spots have opened up in OPT’s upcoming nutrition seminar.  Click here for more info and to register.

 

Comments: 11

Tuesday, November 24, 2009

1 Round for time:

 

100 Walking Lunges

75 Ball Slams

50 Box Jumps, 24 inch

25 Pull-ups

50 Push-ups

75 Sit-ups

100 Squats

 

Coach’s notes: Guys use 20 and gals 14 lbs for the ball slams.  Post time to complete to comments.

 

Compare to March 9, 2009

Comments: 25

Monday, November 23, 2009

Knees to Elbows on the minute

Coach’s notes:  Knees must touch elbows on every rep to be done as rx’d.  Post rounds completed to comments.

Compare to May 5, 2009

Comments: 20

Sunday, November 22, 2009

Deadlift  1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load to comments.

Comments: 21

Saturday, November 21, 2009


Shoulder Press  1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load to comments.

Comments: 19