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Lifting Ourselves and One Another

Monthly Archives: March 2011

Thursday, March 31, 2011

2000 m Row

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

Compare to January 18, 2011

Comments: 11

Wednesday, March 30, 2011

A.  Deadlift – 5 reps (touch and go) on the minute for 10 minutes

Rest 2:00

B.  As many rounds in 6 minutes:

6 Push-ups (with hand release)

10 Box Jumps 24″/20″

Rest 30 seconds

C.  Box Jumps –  5 reps x 6 sets, rest 20 seconds – 24″/20″ 

Coach’s notes:  For deadlift, guys use 155#, gals 100#.  Goal here is to move the bar quickly (touch and go) for all reps.  Post rounds and reps for B to comments.  In C, work on accuracy, rhythm and pace. 

Comments: 21

Tuesday, March 29, 2011

As many rounds in 20 minutes:

5 Pull-ups

10 Push-ups

15 Sit-ups

20 Squats

Coach’s notes:  Post rounds and reps complete to comments.

Important Reminder – Project India’s Night of Gratitude is being hosted at CFC on April 3 at 6:30 pm.  All members and friends are invited to attend.  Please RSVP to admin@crossfitcalgary.ca .

Comments: 32

Monday, March 28, 2011

A.  Snatch – 3 reps x 5 sets, rest 2 minutes

B.  3 rounds for time:

21 OHS – 95 #/65#

Row 400 m

Coach’s notes:  Post loads for all sets in A.  In B, take bar from floor for OHS and post time to complete to comments.

Important Reminder – Project India’s Night of Gratitude is being hosted at CFC on April 3 at 6:30 pm.  All members and friends are invited to attend.  Please RSVP to admin@crossfitcalgary.ca .

Comments: 23

Sunday, March 27, 2011

A1.  Barbell Thruster – 10 reps (unbroken) x 5 sets, rest 0 seconds

A2.  Pull-ups – 10 reps x 5 sets, rest 2:00

B. 4 rounds for time:

15 Wallballs 20#/14#

10 Box Jumps – 24″/18″

Coach’s notes:  Increase load per set if you reach 10 reps.  Choose standard that is best for you – chin over vertical plane or chest to bar, and post.  Post time to complete B to comments.

Comments: 22

Saturday, March 26, 2011

“Kris”

5 rounds for time:

7 Split Jerk – 115#/75#

14 GHD raises

21 Knees to Elbows

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

Special Note – Yes, it is official, Kris is moving.  Please join us all today in wishing him well.  Kris, you know I could not have done this without you.  Your commitment and hard work was a big part of building CFC into what it is today, and I thank you for that. – Brett

Comments: 30

Friday, March 25, 2011

A1.     KB Swings – 15 reps X 5 sets, rest 0s
        Notes:  Stay relaxed and consistent, breath and find rhythm.
A2.     Burpees – 10 reps x 5 sets, rest 60s
        Notes:  Keep these fast.
B.      DB Split Squat – 8-12 reps/leg X 4 sets @ 3010, rest 90s after both legs
        Notes:  Keep proper tempo, chest up, and increase load per set if you reach 12 reps.
 
Coachs notes:  Use 1.5 and 1.0 pood for KB swings.  Post notes for A1 and A2 and loads for B to comments.
Important Note – The last of the Kipping Seminars is this weekend!  Visit our online store to register.
Comments: 20

Thursday, March 24, 2011

A.  Split Jerk – 2 reps X 6 sets, rest 2:00

B.  On the minute for 10 minutes

  5 Hang Squat Clean – 135#/95#

 

Coach’s notes:  Post loads for A and notes regarding sets for B to comments.

Compare the split jerk to  February 15, 2011

Comments: 21

Wednesday, March 23, 2011

1 Rope Climb

15 SDLHP – 95#/65#

25 Knees to Elbows

35 Sit-ups

2 Rope Climbs

35 Sit-ups

25 Knees to Elbows

15 SDLHP

1 Rope Climb

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

PLEASE NOTE: All CFC CrossFit Games Open Competitors

We will be holding a “re-do” of WOD #1 this Saturday (March 26th). Warm-up starts at 1:30pm and WOD starts at 2:00pm. If you are planning on attending please email admin@crossfitcalgary.ca 

Comments: 11

Tuesday, March 22, 2011

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 August 30, 2010

Comments: 22