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Lifting Ourselves and One Another

Monthly Archives: May 2010

Monday, May 31, 2010

A.  OHS – 3 reps x 5 sets @ 2211, rest 2:00

B1.  GHD Raise – 15 reps x 3 sets, rest 90 seconds

B2.  Toes to Bar – 15 reps x 3 sets, rest 90 seconds

C.  1-10 KB Swing Ladder

Coach’s notes:  Post loads for OHS and time for KB swing ladder to comments.  Guys use 2.0 pood, gals 1.5 pood.  Congrats to DJ and all the other Crossfitters in Calgary who qualified for the 2010 CF Games!  You’re all an inspiration!

 

 

Comments: 29

Sunday, May 30, 2010

 

30 Muscle-ups for time:

Coach’s notes:  Post time to complete to comments.

 Compare to Wednesday, December 31, 2008

Comments: 10

Saturday, May 29, 2010

Blaine “White Lightning” finishing off the Team X-C Run- Team CFC 1st Place!  Results / Day 1 Recap

Regional Individuals Event 4

For time:

50 Double unders

10 Burpees

40 Double unders

10 Burpees

30 Double unders

10 Burpees

20 Double unders

10 Burpees

10 Double unders

10 Burpees

Coach’s notes:  Post time to complete to comments.

Comments: 12

Friday, May 28, 2010

Regionals Event #3

4 Rounds for time:

35 Wallballs

20 Chin Ups

Coach’s notes:  Guys use 20 lbs to 10 feet and gals 14 lbs for wallballs.  Chin ups are chin over vertical plane.  Post time to complete to comments.

Comments: 14

Thursday, May 27, 2010

CF Canadian Sectionals Individuals Event 2
3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Coach’s notes:  See the main site for rules for this WOD.  Have fun with this one!  Witness all the excitement and support our athletes by cheering them on at Natural High CrossFit this weekend. 

Comments: 12

Wednesday, May 26, 2010

Split Jerk  1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load to comments.

Compare to February 7, 2010

Comments: 17

Tuesday, May 25, 2010

1 Round for time:

 

30 DB cleans

400m run

30 Pull-ups

30 Burpies

400m row

30 OH Walking Lunges

30 DB Push Jerk

400m run

30 Box Jumps

 

Coach’s notes:  Guys use 40# DB’s for cleans and push jerk and gals use 25#.  Guys use 45# plate overhead for lunges and gals 25# and guys use 24” for box jumps, gals 20”.  Post time to complete to comments.

Comments: 15

Monday, May 24, 2010

21,15,9 rep rounds for time:

 Front Squat

GHD Sit-Up

 

Coach’s notes:   Guys use 145# and gals 95# for the front squat.  Post time to complete to comments.

Important Reminder – due to Victoria Day holiday today the holiday class schedule will be in effect.  The 9:30 am and 6:00 pm classes will be available for member and drop in attendance.  Happy Victoria Day!

Comments: 13

Sunday, May 23, 2010

“Nancy”

5 rounds for time:

400 m Run

15 Overhead Squats

Coach’s notes:  Guys use 95 lbs and gals use 60 lbs for overhead squats, or scale if needed.  Post time to complete to comments.

Compare to February 21, 2010

Comments: 9

Saturday, May 22, 2010

Part 1 – 1000 m Row for time

Rest 5:00

Part 2 – AMRAP Hang Power Clean (use the same time as your row)

Coach’s notes:  Post time for the 1000m row and number of reps for part 2.  Guys use 120 lbs and gals 80 lbs for hang power clean.

This Monday, Victoria Day, holiday class schedule: Adult classes at 9:30am and 6pm (no other evening classes).  Kids at 4pm.

Comments: 9