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Monthly Archives: October 2010

Sunday, October 31, 2010

As many rounds in 20 minutes:

Run 200m

12 Pull-Ups

21 KB Swings

Coach’s notes: Guys use 1.5 pood, gals 1.0. Post rounds complete to comments.

Thank you to all who made CFC4 a great success!  Participants, spectators, judges, coaches and volunteers; you are what make this community so unique.  A sincere thanks to you all!

We are currently having some technical difficulties with our user lists so when you try to login to post a comment you’ll be prompted to register with our site again.  We are currrently working on this and hope to have our user list restored and back up as quickly as possible.  In the meantime you can choose to re-register to post a comment.  Sorry for the inconvenience. :(

Comments: 7

Saturday, October 30, 2010

CFC4

Late entries welcome!  Spectators welcome (no charge)!  Bidding on the Silent Auction items has started and will close at the end of the competition.

Schedule: (approximate)

8:30am – CFC opens for Kids & Teens
8:45am – Kids competition start
9:45am – Teens competition start
10:30am – Adult warm-up start
11am – Adult competition start
3:30pm – Closing ceremonies

Workouts:

Scaling is allowed!

WOD1 – Scored as 3 separate workouts

A. In 5 minutes:

Row 750m / Teens 600m/ Kids 400m

AMRAP Wallballs – 20# men / 14# women / male Teens 10# / female Teens 8# / Kids 6# and 4#

With a continuously running clock immediately start on B.

B. As many reps in 5 minutes:

10 Box jumps – 24” men/20” women/20” male teens/ 12” female teens/ 12” male kids/12” female kids

10 Knees to Elbows – will be scaled for Kids and Teens i.e. jumping K2E’s 

This first WOD would be scored as (1) your row, (2) number of wallballs and (3) reps for B.

WOD 2 (Adults only)

Heaviest Load in 10 minutes:

OHS – Can choose the weights (plates) you want prior to start, but everyone starts with no weight on bar (from a rack).

Comments: 3

Friday, October 29, 2010

A.  Hang Clean – 3 reps x 6 sets, 90-120 second rest @70-80% of 1 RM clean

B.  Front Squat and Jerk – 1.1 x 6 sets, 90-120 second rest @ 75-85% of 1 RM clean

C.  Clean Pull – 3 reps x 5 sets, 90-120 second rest @ 90-100% of 1 RM clean

Coach’s notes:  Focus primarily on technique today.  Post pointers that you need to remember to improve on the lifts, not loads to comments.

Reminder – last day to sign up for CFC4Silent auction closes at end of competition.

We are currently having some technical difficulties with our user lists so when you try to login to post a comment you’ll be prompted to register with our site again.  We are currrently working on this and hope to have our user list restored and back up as quickly as possible.  In the meantime you can choose to re-register to post a comment, if you’d like.  Sorry for the inconvenience. :(

Comments: 1

Thursday, October 28, 2010

A.  Tabata Intervals

1.  SDLHP

2.  OH Switch Lunge

B.  AMCAP – As many calories as possible in 8 minutes -Row

Coach’s notes:  Post total reps for tabata intervals.  Guys use 95 lbs for SDLHP and gals 65 lbs, and hold a 45 lb and 25 lbs plate respectively for OH switch lunges.  Post total calories for the row to comments.

Compare to July 8, 2010

Important Reminder – CFC4 is this Saturday; only 2 days left to sign up!  Bidding is now open for silent auction items!

We are currently having some technical difficulties with our user lists so when you try to login to post a comment you’ll be prompted to register with our site again.  We are currrently working on this and hope to have our user list restored and back up as quickly as possible.  In the meantime you can choose to re-register to post a comment, if you’d like.  Sorry for the inconvenience. :(

Comments: 6

Wednesday, October 27, 2010

50, 30, 20 rep rounds for time:

Wallballs

Sit-ups

Coach’s notes:  Guys use 20 lbs, gals 14 lbs to 10 feet for wallballs.  Sit-ups are your choice (non-GHD).  Post time to complete to comments.

Important Reminder – CFC4 WODs will be released this Thursday in case this matters for any of you that are still sitting on the fence.  Bidding is now open for all silent auction items @ CFC or contact Nancy by email at  nfarries@calgary.ymca.ca

Comments: 24

Tuesday, October 26, 2010

A1.  OHS – 3, 3, 2, 2, 1, 1, rest 90-120 seconds

A2.  L-Pull-ups – AMRAP x 6 sets, rest 90-120 seconds

B.  Tabata Double Unders for reps

Coach’s notes:  Post loads for A1 and reps for A2 and B to comments. 

Important reminder – CFC4 is approaching quickly!  Check it out to see all  the amazing auction items and support a worthy charitable cause.

Comments: 26

Monday, October 25, 2010

A.  Power Snatch  – 3 reps x 6 sets, rest 2:00

B.  500 m Row

Coach’s notes:  Keep load @ 70-80% of your 1 RM snatch for A.  Post time for 500 m row to comments.

Important Reminder – CFC4 is rapidly approaching!  Let’s get everyone involved.  Prizes will be awarded for best costume and best spirit for male, female adults and kids, and not for performance.  So, come out and have fun!  Items for the silent auction to be released soon.  Stay tuned; they are good!

Comments: 24

Sunday, October 24, 2010

 

2 Rounds for time:
 
30 Knees to Elbows
60 Switch Lunges
30 Deadlift
60 Jump Squats
30 GHD Raise
60 Push Press
 
Coachs notes:  Guys use 155# for deadlift, gals 95# and 95# and 65# for push press.  Post time to complete to comments.
Comments: 27

Saturday, October 23, 2010

60 Front Squats
 
Coachs notes:  Load for front squat is body weight, taken from a rack.  For each break in the set there is a 12 burpee penalty.  Post time to complete, whether load was prescribed or scaled and sets to comments.
Comments: 6

Friday, October 22, 2010

A.  3 rounds for time:

Run 200 m

40 Double Unders

B. For time:

75 Medicine Ball Cleans

C. For time:

75 KB Swings

Coach’s notes:  Guys use 20 lbs for medicine ball cleans, gals 14 lbs and 1.5 pood and 1.0 pood for KB swings.  Choose any order and rest 3:00 between sets.  Post results and order to comments.

Comments: 23