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

Monthly Archives: November 2010

Tuesday, November 30, 2010

“Paige”

Back Squat on the minute.

 

Coach’s notes: CFC Benchmark WOD for the board.  Guys use 65 lbs, gals use 45 lbs.  Post rounds completed + reps to comments.

Compare to December 20, 2009

Comments: 23

Monday, November 29, 2010

A1.  GHD Raise – 8-12 reps x 4 sets, rest 90 seconds

A2.   Prisoner’s Jump Squats – 8-12 reps x 4 sets, rest 90 seconds

Rest as Needed

B.  500 m Row

Coach’s notes:  For GHD raise, ensure there is not “break” in the posterior chain and keep speed high.  For prisoner’s jump squat must be explosive off floor.  Post time for row to comments. 

Compare to January 21, 2010 for row.

Comments: 14

Sunday, November 28, 2010

A1.  Power Snatch – 3 reps x 5 sets, rest 90-120 seconds

B.  Push Jerk – 2 reps x 5 sets, rest 90-120 seconds

C.  Clean (from blocks) – 3 reps x 5 sets, rest 90-120 seconds

Coach’s notes:  For today’s movements increase load only if technique is solid.  Post loads for sets to comments. 

Comments: 9

Saturday, November 27, 2010

A1.  Weighted Pull-ups – 5 reps x 5 sets @ 20×1, rest 10 seconds

A2.  KB swings – 15 reps (unbroken) x 5 sets, rest 3:00

B.  3 rounds:

60 second Handstand Hold

20 Tuck Jumps

Coach’s notes:  Post loads per set in A1 and A2.  In handstand holds keep perfect position.  For tuck jumps, jump as high as possible and bring knees into chest – work on explosiveness off floor.

Comments: 5

Friday, November 26, 2010

5 rounds for time:

30 Overhead Walking Lunges

20 Medicine Ball Cleans

10 Toes to Bar

Coach’s notes:  Guys use 45 lb plate, gals 25 lb plate overhead for walking lunges and 20 lb and 14 lb medicine ball for cleans.  Post time to complete to comments.

Comments: 11

Thursday, November 25, 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.
Compare to October 23, 2010

Comments: 17

Wednesday, November 24, 2010

 

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1

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

Compare to July 9, 2010

Important Reminder – only 8 spots left in the kipping pull-up seminar with Brett Marshall running this Saturday.  Learn the progressions to a kip and how to practise these progressions.  Click here to learn more and to register.

 

Comments: 11

Tuesday, November 23, 2010

Snatch – 1, 1, 1, 1, 1, 1, 1

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

Compare to September 6, 2010

Comments: 13

Monday, November 22, 2010

30, 20, 10 rep rounds for time:

Back Extensions

Pull-ups

Wallballs

KB SDLHP

DB Push Jerk

Squat

Coach’s notes:  Guys use 20 lbs for wallballs, gals 14 lbs, 2.0 pood and 1.5 pood for KB SDLHP and 40 lbs per hand and 25 lbs per hand for push jerk.  Post time to complete to comments.

 

Comments: 23

Sunday, November 21, 2010

1 round for time:

1000 m Row

21 Squat Cleans

Coach’s notes:  Guys use 155 lbs, gals 100 lbs for cleans.  Post time to complete to comments.

Comments: 10