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Lifting Ourselves and One Another

Monthly Archives: June 2011

Thursday, June 30, 2011

A1.  HSPU’s – 5 reps @ 20×1 x 5 sets, rest 2:00

A2.  L-Pull ups – 5-8 reps @ 3111 x 5 sets, rest 2:00

B.  AMRAP Double Unders in 1 set

Coach’s notes:  For HSPU’s and L-pull ups scale as needed and post results to comments.  Also, post your single biggest set of double unders. 

Please Note: HOLIDAY HOURS tomorrow (July 1) – Adult Classes at 9:30am and 6:00pm ONLY. No CFC Teens’ class.

Comments: 13

Wednesday, June 29, 2011

Complete for time:

30 Clean and Jerk – 135#/95#

Row 1000 m

Coach’s notes:  Complete all work in any fashion you choose.  Post time to complete and how you split up the work.

Comments: 23

Tuesday, June 28, 2011

 

Tabata Intervals for Reps:

1. Knees to Elbows

2. Medicine Ball Cleans – 20#/14#

3. Push-ups

4. KB Swings – 1.5/1.0 pood

Coach’s notes: Post reps for each exercise and total reps to comments.

Compare to June 8, 2011

Comments: 23

Monday, June 27, 2011

As many rounds in 20 minutes:

Run 200 m

12 Pull-ups

12 Alternating Pistols (6/leg)

12 DB Standing Shoulder Press – 35#/hand/20#/hand

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

Comments: 18

Sunday, June 26, 2011

A1.  Box Back Squat – 3 reps @ 31×1 x 6 sets, rest 2:00

Notes: Work up to 85% of 1 RM only

A2.  Variable Resistance Band Bench Press – 3 reps @ 30×1 x 6 sets, rest 2:00

Coach’s notes:  In the box squat set the height to clearly, but not execessively below parallel.  Let your body remember this depth and work on solid technical execution on all reps, hence no more that 85% of 1 RM.  Post loads for all sets in back squat and load and bands used for all sets of bench press to comments.

Comments: 14

Saturday, June 25, 2011

Back Squat – 1, 1, 1, 1, 1, 1, 1
Coach’s notes: Post loads for all sets to comments.
Comments: 6

Friday, June 24, 2011

3 rounds for time:

50 OH Med Ball Walking Lunges  – 20#/14#

20 Ring Dips

1 Rope Climb

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

Comments: 19

Thursday, June 23, 2010

A. AMRAP in 4 minutes:

Double Unders

Rest 2 minutes

B. AMRAP in 3 minutes:

Power Clean

Rest 2 minutes

C. AMRAP in 2 minutes:

Pull-ups

Rest 2 minutes

D. AMRAP in 60 seconds:

Switch Lunges

Coach’s notes: Guys use 135 lbs for power cleans, gals 95 lbs. Pull-ups are chin over bar. Complete in order written. Post reps for all to comments.

Compare to October 6, 2010

Comments: 23

Wednesday, June 22, 2011

Complete for time:

800 m Row

30 Thrusters

800 m Run

Coach’s notes:  Guys use 135# and gals 85# for thrusters.  This is a progression from May 17, 2010.  As before, complete the work in any order or manner you choose.  Post your choosen method of completing the WOD and time to ocmments.

Comments: 20

Tuesday, June 21, 2011

A. Split Jerk (from rack) – 2 reps x 6 sets, rest as needed between sets

B. OHS (from floor) / SDLHP 1-7-1 Ladder for time – 95#/65#

Coach’s notes: Do not work to a single in the split jerk. Post loads for A and time to complete B to comments.

Compare to February 15, 2011

Comments: 22