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Lifting Ourselves and One Another

Monthly Archives: September 2011

Friday, September 30, 2011

5 rounds for time(s):

400 m Run

10 – Vertical Jumps – 24″/18″ above 2 hand reach

Rest 2:00

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

Comments: 9

Thursday, September 29, 2011

21, 15, 9 rep rounds for time:

Ring Dips

Back Squat (bodyweight)

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

Compare to June 13, 2011

Comments: 20

Wednesday, September 28, 2011

1 round for time:

10 Toes to Bar

30 Power Snatch – 75/55#

20 Toes to Bar

20 Power Snatch

30 Toes to Bar

10 Power Snatch

40 Toes to Bar

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

November Intro to CrossFit Dates Announced. Register in the Online Store.

Save the Date! This year’s competition CFC5 will be happening on Saturday, October 22. Stay tuned for more details to come!

Coffee with Coach is happening on Saturday, October 1 at 1:30 pm.  This month’s topic is, “The Squat and Why it Makes us Happy and the Importance of Play”.


Comments: 28

Tuesday, September 27, 2011

 

 

400m run

 800m run

1600m run

 

Coach’s notes:  Choose your own rest between sets, but complete all 3 distances within 30 minutes.  Post time for each distance to comments.

Compare to August 15, 2008

Comments: 20

Monday, September 26, 2011

A. Back Squat –  2 reps x 6 sets @ 30×1, rest 2-3 minutes

B1. GHD raise – 10-15 reps x 4 sets, rest 90 seconds

B2. Sit-ups – 15-20 reps x 4 sets, rest 90 seconds

Coach’s notes: Post loads for all sets of back squat to comments. In B1 and B2 work on speed of the movements.

Compare to August 6, 2011

Comments: 28

Sunday, September 25, 2011

A.  1:00 AMRAP Wallballs – 20#/14#

      Rest 1:00

B.  2:00 AMRAP Row for calories

      Rest 2:00

C.  3:00 AMRAP Push Press – 95#/65#

      Rest 3:00

D.  4:00 AMRAP Double Unders

 

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

November Intro to CrossFit Dates Announced. Register in the Online Store.

Save the Date! This year’s competition CFC5 will be happening on Saturday, October 22. Stay tuned for more details to come!

Coffee with Coach is happening on Saturday, October 1 at 1:30 pm.  This month’s topic is, “The Squat and Why it Makes us Happy and the Importance of Play”.


Comments: 21

Saturday, September 24, 2011

5 Rounds for time:
400 m Run
30 Box Jumps – 24”/18”
Coachs notes: Post time to complete to comments.
Compare to July 14, 2011

November Intro to CrossFit Dates Announced. Register in the Online Store.

Save the Date! This year’s competition CFC5 will be happening on Saturday, October 22. Stay tuned for more details to come!

Coffee with Coach is happening on Saturday, October 1 at 1:30 pm.  This month’s topic is, “The Squat and Why it Makes us Happy and the Importance of Play”.


Comments: 13

Friday, September 23, 2011

Snatch – 3, 3, 3, 3, 3, 3, 3

Coach’s notes:  Post loads to comments.

Compare to: July 12, 2011

Important Reminders – November Intro to CrossFit Dates Announced. Register in the Online Store.

Save the Date! This year’s competition CFC5 will be happening on Saturday, October 22. Stay tuned for more details to come!

Comments: 18

Thursday, September 22, 2011

“Barbara”

5 rounds for time(s):

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3:00

Coach’s notes:  Post time for each set and total to comments.

Compare to September 7, 2010

Comments: 34

Wednesday, September 21, 2011

5 rounds for time of:

35 Double Unders

Run 200 m

Coach’s notes:  This is a crossfit.com WOD from Friday, September 16, 2011.   Post time to complete to comments.

Important Reminders – November Intro to CrossFit Dates Announced. Register in the Online Store.

Save the Date! This year’s competition CFC5 will be happening on Saturday, October 22. Stay tuned for more details to come!

Comments: 24