Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Monthly Archives: August 2010

Tuesday, August 31, 2010

A.  Snatch Pull  – 4 reps x 6 sets, rest 2:00-3:00 minutes

B.  Tall Clean – 2 reps x 6 sets, rest 2:00-3:00 minutes

Coach’s notes:  In the snatch pull loading should not be so heavy that the speed of the movement is sacrificed and arms should bend considerably to bring the bar high, use straps if the load is heavy.  For the tall clean, there is no dip.  Initiate with a slight layback and violent shrug.  Post load for all sets to comments.

Comments: 19

Monday, August 30, 2010

5 rounds for time:

 

500 m Row

AMRAP Push-Ups

Rest 3:00 minutes

 

Coach’s notes:  Post row times and number of push-ups for each set to comments. 

Compare to June 8, 2010

Comments: 17

Sunday, August 29, 2010

Helen

3 rounds for time:

400 m Run

21 KB Swings

12 Pull Ups

Coach’s notes:  Weight for the kettlebell swings is 1.5 pood for guys and 1.0 pood for gals.  Post time to complete to comments.

Compare to July 1, 2010

Comments: 6

Saturday, August 28, 2010

As many rounds in 20 minutes:

5 HSPU’s

15 Unbroken KB SDLHP

Coach’s notes:  Guys use 2.0 pood and gals 1.5 pood for the SDLHP.  Post rounds completed to comments.

Compare to May 1, 2010

Important Reminder – Due to the L1 certification we are hosting this weekend the following classes will be running – adult classes at 7 am only on Saturday and Sunday August 28 and 29 and CFC Kids and Teens will be held outdoors at Arbour Lake at regular times.  Thanks for your understanding. 

Comments: 1

Friday, August 27, 2010

SMA Awareness WOD 2010

200 Thrusters for time

Coach’s notes:  Guys use 75 lbs, gals 45 lbs.  Post time to complete to comments.

Compare to December 29, 2009

Reminder this Saturday and Sunday we host the L1 Cert so adult CrossFit classes will be at 7am both days (no other classes).  Kids and Teens will be at regular times outdoors at Arbour Lake.

Comments: 18

Thursday, August 26, 2010

3 rounds for total work time:

A.  Long Jump 100 ft

35 Double Unders

Rest 60 seconds

3 rounds for time:

B.  Run 200 m

25 Box Jumps

C.  Tabata Jumping Pull-ups for reps

Coach’s notes:  Use 20″ box for box jumps.  Post time for A and B and reps for C to comments.

Reminder this Saturday and Sunday we host the L1 Cert so adult CrossFit classes will be at 7am both days (no other classes).  Kids and Teens will be at regular times outdoors at Arbour Lake.

Comments: 17

Wednesday, August 25, 2010

A.  Back Squat  – 1, 1, 1, 1, 1, 1, 1

B.  Power Snatch – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load for all sets to comments.

Reminder this Saturday and Sunday we host the L1 Cert so adult CrossFit classes will be at 7am both days (no other classes).  Kids and Teens will be at regular times outdoors at Arbour Lake.

Comments: 16

Tuesday, August 24, 2010

5 rounds for time:

400 m Run

30 Anchored Sit-ups

20 KB Swings

10 Toes to Bar

Coach’s notes:  Guys use 1.5 pood, gals 1.0 pood for KB swings.  Post time to complete to comments.

Comments: 29

Monday, August 23, 2010

For fewest sets:

100 Bodyweight Bench Press

 

Coach’s notes:  There is no time component to this workout, so take as much time as you want between sets.  Post weight used, bodyweight and number of sets to comments.

Compare to August 23, 2008

Comments: 31

Sunday, August 22, 2010

A1. Deadlift – 1 rep X 5 sets, rest as needed
A2. AMRAP Pull-ups X 5 sets, rest as needed

Coach’s notes: Post load for all sets of deadlift and total weight lifted. Post pull-ups per set and total pull-ups to comments.

Comments: 13