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

Monthly Archives: July 2011

Sunday, July 31, 2011

3 rounds for time:

15 Toes to Bar
15 Front Squat (from floor) 135#/95#
15 Burpees
15 Power Cleans

Coach’s notes: Guys use 135 lbs for front squat and power cleans and gals use 95 lbs. Post time to complete to comments.

 

 Additional Note: Thanks again to Chris Herrera for coming and speaking to us on Sleep and Performance. We will have a link to the information that he shared with us ASAP, for those that could not make it.

Comments: 9

Saturday, July 30, 2011

A. Push Press – 3, 3, 3, 3, 2, 2, rest 2:00
B. Handstand tech work for any time remaining.
Coach’s notes: For push press post all loads to comments. In the handstand tech work feel free to do and try anything handstand related. For example practise holds, HSPU’s, different hand placements (on floor, on plates, on parallettes), try walking on your hands, free standing, wall and band assisted movements. You get the idea.
Important Notice – A reminder that we will have the fantastic opportunity to hear Dr. Chris Herrera, an expert on sleep and performance, speak to our members on Saturday, July 30th from 3:30-4:30 pm. Click here for more details.
HOLIDAY HOURS (Monday August 1st): Adult Classes at 9:30am and 6pm ONLY; CFC Kids’ class as scheduled.
Comments: 5

Friday, July 29, 2011

           Leadership as Rx’d in India

      

5 rounds for time:

Run 400m

30 Wallballs

Coach’s notes: Guys use 20 lbs, gals 14 lbs for wallballs. Post time to complete to comments.

Compare to May 10, 2011

Important Notice – A reminder that we will have the fantastic opportunity to hear Dr. Chris Herrera, an expert on sleep and performance, speak to our members on Saturday, July 30th from 3:30-4:30 pm. Click here for more details.

 

Comments: 15

Thursday, July 28, 2011

Tabata Intervals for reps:

1.  SDLHP – 75#/55#

2.  Sit-ups

3.  Barbell Shoulder Press – 75#55#

4.  Back Extension

Coach’s notes:  Post reps/exercise/set and totals to comments.

Important Notice – A reminder that we will have the fantastic opportunity to hear Dr. Chris Herrera, an expert on sleep and performance, speak to our members on Saturday, July 30th from 3:30-4:30 pm. Click here for more details.

Comments: 18

Wednesday, July 27, 2011

As many rounds in 20 minutes:

10 Squat Cleans – 135#/95#

15 Pull-ups

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

Important Notice – A reminder that we will have the fantastic opportunity to hear Dr. Chris Herrera, an expert on sleep and performance, speak to our members on Saturday, July 30th from 3:30-4:30 pm. Click here for more details.

Comments: 16

Tuesday, July 26, 2011

6 Rounds for calories and load:
A1. Row 45s (calories), rest 0s
A2. Bench Press – 3 reps @ 20X0, rest 3:00
Coachs notes: Post calories and load for each set to comments.
Comments: 33

Monday, July 25, 2011

A.  As many sets in 4 minutes:

30 Double Unders

B.  Deadlift – 1, 1, 1, 1, 1, 1, 1   – Compare to December 17, 2010

Coach’s notes:  Post number of sets complete in A and loads for all sets in B to ocmments.

Important Reminder – Dr. Chris Herrera, an expert on sleep and performance, will be here to speak to our members on Saturday, July 30th from 3:30-4:30 pm. Click here for more details.

Comments: 30

Sunday, July 24, 2011

1 round for time:

800 m Run

30 Power Snatch – 115#/75#

800 m Run

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

Comments: 15

Saturday, July 23, 2011

5 Rounds for time(s):

 

40 Alternating Pistols

20 DB Push Press – 40#/20#/hand

1 Rope Climb

Rest 2:00

 

Coach’s notes: Post time for all sets and total to comments.

Comments: 4

Friday, July 22, 2011

A.   21, 15, 9 rep rounds for time:

Ring Dips

Box Jumps – 24”/18”

 

B. 20 Box jumps on the minute for 10 minutes:

 

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

Important Notice – A reminder that we will have the fantastic opportunity to hear Dr. Chris Herrera, an expert on sleep and performance, speak to our members on Saturday, July 30th from 3:30-4:30 pm. Click here for more details.

Comments: 17