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Lifting Ourselves and One Another

Monthly Archives: August 2011

Wednesday, August 31, 2011

A. Snatch Balance – 2 reps x 5 sets, rest 2:00

B1. Handstand Holds – 45 seconds x 4 sets, rest 90 seconds

B2. KB Swings – 15 reps (unbroken) x 4 sets, rest 90 seconds

Coach’s notes: Post loads for snatch balance, time for handstand holds and loads for KB swings.

Compare to April 15, 2011

Important Notice: Labour Day long weekend hours for holiday Monday September 5 are as follows:

Adult classes – 9:30 am and 6:00 pm ONLY

CFC Kids classes run as scheduled

Comments: 17

Tuesday, August 30, 2011

“Rhiannon”

10 minutes of double unders for reps

Coach’s notes: Post number of reps to comments.

Compare to May 7, 2011

Important Notice:  Labour Day long weekend hours for holiday Monday September 5 are as follows:

Adult classes – 9:30 am and 6:00 pm ONLY

CFC Kids classes run as scheduled

Comments: 22

Monday, August 29, 2011

“The Beast”

As many rounds in 20 minutes of:

6 SDLHP

6 Burpees

6 Power Snatch

Coach’s notes:  This one’s for the board.  Guys use 65 lbs and gals use 45 lbs for the SDLHP and power snatch.  Post number of rounds complete to comments.

Compare to November 17, 2009

Comments: 37

Sunday, August 28, 2011

Clean and Jerk – work up to a single

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

Important NoticeClass schedule changes for this coming weekend (AUG 27 & 28th). Due to the Olympic Lifting Seminar adult classes will be limited to the following:

Saturday, AUG. 27th (6pm ONLY) & Sunday, AUG. 28th (at 7am ONLY)

Kids/Teens will run as scheduled at the park in Arbour Lake next to the tennis courts.

Comments: 8

Saturday, August 27, 2011

Coach B is in Town!

A.  Snatch – work up to a single

Tomorrow’s WOD – Clean and Jerk – work up to a single

Coach’s notes:  Post loads for all sets to comments.  Compare to June 10, 2011

Comments: 20

Friday, August 26, 2011

1 round for time:

A. 42 Pull ups

15 DB Power Clean and Jerk – 40#/25# per hand

21 Pull ups

15 DB Power Clean and Jerk

42 Pull ups

B.  AMRAP Barbell Shoulder Press (one set) – 75#/45#

Coach’s notes:  Post time to complete A and reps for B to comments.  In shoulder press you can rest with bar held at shoulders or anywhere overhead.  The bar cannot go below shoulders. 

Important NoticeClass schedule changes for this coming weekend (AUG 27 & 28th). Due to the Olympic Lifting Seminar adult classes will be limited to the following:

Saturday, AUG. 27th (6pm ONLY) & Sunday, AUG. 28th (at 7am ONLY)

Kids/Teens will run as scheduled at the park in Arbour Lake next to the tennis courts.

Comments: 19

Thursday, August 25, 2011

“Kelly”

5 rounds for time:

400 m Run

30 Box Jumps

30 Wallballs

Coach’s notes:  Guys use 24″ for box jumps and gals use 20″.  For wallballs guys use 20 lb and gals 14 lb balls.  Post time to complete to comments. 

Compare to October 19, 2010

Important NoticeClass schedule changes for this coming weekend (AUG 27 & 28th). Due to the Olympic Lifting Seminar adult classes will be limited to the following:

Saturday, AUG. 27th (6pm ONLY) & Sunday, AUG. 28th (at 7am ONLY)

Kids/Teens will run as scheduled at the park in Arbour Lake next to the tennis courts.

Comments: 20

Wednesday, August 24, 2011

A. Hang Snatch – 2, 2, 2, 2, 1, 1, 1, 1, rest 2-3:00

B1. Toes to Bar – 15 reps X 3 sets, rest 90s

B2. GHD Raise – 15 reps X 3 sets, rest 90s

 

Coach’s notes: Post loads for A to comments and any notes for B1 and B2.

Important NoticeClass schedule changes for this coming weekend (AUG 27 & 28th). Due to the Olympic Lifting Seminar adult classes will be limited to the following:

Saturday, AUG. 27th (6pm ONLY) & Sunday, AUG. 28th (at 7am ONLY)

Kids/Teens will run as scheduled at the park in Arbour Lake next to the tennis courts.

Comments: 23

Tuesday, August 23, 2011

A. 2:00 AMRAP Front Squat (from floor) – 95#/65#

Rest 3:00

B. 2:00 AMRAP Double Unders

Rest 3:00

C. 2:00 AMRAP OHS (from Floor) – 95#/65#

Rest 3:00

D. 2:00 AMRAP Double Unders

Rest 3:00

E. 2:00 AMRAP Front Squat (from floor) – 95#/65#

 

Coaches notes: Post reps for all sets to comments.

Important NoticeClass schedule changes for this coming weekend (AUG 27 & 28th).  Due to the Olympic Lifting Seminar adult classes will be limited to the following:

Saturday, AUG. 27th (6pm ONLY) & Sunday, AUG. 28th (at 7am ONLY)

Kids/Teens will run as scheduled at the park in Arbour Lake next to the tennis courts.

Comments: 37

Monday, August 22, 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 28, 2011

Comments: 28