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

Monthly Archives: December 2010

Friday, December 31, 2010

A.  Clean and Jerk – build to a heavy double in 10 minutes

B.  3 rounds for time:

Row 250 m

25 Unbroken Wallballs 20#/14#

Coach’s notes:  Post load for A and time for B to comments.

Comments: 9

Thursday, December 30, 2010

1 round for time:
30 Power Snatch
20 Sit-ups
20 Power Snatch
30 Sit-ups
10 Power Snatch
50 Sit-ups
Coach’s notes:  Guys use 95 lbs, gals 65 lbs for power snatch.  Post time to complete to comments. 
Compare to November 3, 2010
Comments: 12

Wednesday, December 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 on technique today.  Post notes and loads to comments.
Comments: 6

Tuesday, December 28, 2010

 4 rounds for time:

25 OHS
75 Double Unders
Coach’s notes:  Guys weight for OHS is 95 lbs and gals 65 lbs.  bar must be taken from the floor for OHS.  Post time to complete to comments. 
Compare to  October 2, 2009
Comments: 11

Monday, December 27, 2010

Back Squat – 1, 1, 1, 1, 1, 1, 1 
Coach’s notes:  Post loads for all sets to comments.
Comments: 13

Sunday, December 26, 2010

For time:
10-1 HSPU’s Alternating with
1-10 Chest to Bar Pull-ups
Coach’s notes:  Start with 10 HSPU`s, then do 1 C to B pull-up, then 9 HSPU`s, followed by 2 C to B pull-ups, etc, until you reach 1 HSPU followed by 10 C to B pull-ups.  These movements do not have to be performed in unbroken sets.  Post time to complete to comments.
Comments: 6

Saturday December 25, 2010

            

Merry Christmas everyone!  No classes at CFC on Christmas Day.

Holiday Schedule

Christmas Eve Day – Friday December 24, 2010 – Adult Classes at 9:30am and 2pm only

Christmas Day – Saturday December 25, 2010 – No classes

Boxing Day – Sunday December 26, 2010 – Adult class at 10am only, CFC Teens as scheduled at noon

(Regular class schedule for Adults and CFC Kids December 27 through December 30th.)

New Year’s Eve – Friday December 31, 2010 – Adult Classes at 9:30am and 2pm only

New Year’s Day – Saturday January 1, 2011 – Adult Classes as scheduled (9:30am class / 10:30-12:30 open gym), no CFC Kids

Comments: 1

Friday, December 24, 2010

“Grace”

30 Clean and Jerk for time 

 

Coach’s notes:  Guys use 135 lbs and gals 95 lbs for the C&J, or scale as needed.  Post time to complete to comments.

Compare to October 24, 2010 and November 1, 2009

Comments: 14

Thursday, December 23, 2010

A.  As many rounds in 12 minutes:

24 Switch Lunges

12 Wallballs  20#/14#

6 Toes to Bar

B.  Double Unders (tech work) 15 minutes

Coach’s notes:  Post rounds completed to comments.

Comments: 9

Wednesday, December 22, 2010

A.  3 rounds for time(s):

Row 250 m

25 Burpees

Rest 2:00

B.  As many sets in 6 minutes:

25 Jumping Pull-ups

20 DB Push Press  30#/20#

Coach’s notes:  Post times for rounds and total for A and number of sets and reps for B to comments.

Comments: 13