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Monthly Archives: October 2011

Monday, October 31, 2011

A.  3 rounds for time:

  Row 300 m

30 Sit-ups

B.  Back Extensions – 8-12 reps x 4 sets @3022, rest 90 seconds

C.   30 Handstand Push-ups for time

Coach’s notes: Perform A, B and C in any order and choose your rest between sets.  Post order and results for all sets to comments.

Compare to October 3, 2011

Stacey Deering’s presentation on Wholistic Nutrition and Adrenal Fatigue is now online! Click here to view part 1 of the 2 part video.

Comments: 19

Sunday, October 30, 2011

“Claudia”

5 rounds for time:

20 KB Swings – 1.5/1.0 pood

Run 400m

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

Important Reminder – YOGA FOR CROSSFITTERS will be cancelled for today.

Comments: 15

Saturday, October 29, 2011

“Heavy Fran”
15, 12, 9 reps of:
Thrusters – 135#/95#
Pull-ups (+35#/dead hang for gals)
Coach’s notes: Post time to complete to comments.
Important Reminder – YOGA FOR CROSSFITTERS will be cancelled for tomorrow.
Comments: 12

Friday, October 28, 2011

A.  Bodyweight deadlift on the minute

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

Compare to June 18, 2010

Important ReminderStacey Deering will be speaking at CFC about nutrition and adrenal fatigue tomorrow at 2:00.  This is a free talk available for all members and non-members.  Don’t miss it!!

 

Comments: 28

Thursday, October 27, 2011

For time(s):

A.  25 Clean and Jerk – 95#/65#

B.  50 Box Jumps – 24″/18″

C.  75 Jumping Pull-ups

D.  150 Double Unders

Coach’s notes:  Perform sets in any order but rest exactly 3 minutes between all sets.  Post order and time for each set to comments.

Compare to July 20, 2011

Comments: 23

Wednesday, October 26, 2011

 

A. Clean – 3 position (high hang, mid thigh, below knee) X 6 sets, rest 2-3:00
B. Split Jerk – 2 reps X 6 sets, rest 2-3:00
Compare to July 17, 2011
Coach’s notes: Post loads for all sets to comments.
Comments: 28

Tuesday, October 25, 2011

10 rounds for time:

5 Toes to Bar

10 Wallballs – 20#/14#

15 Sit-ups

20 Double Unders

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

CFC 5 Individual Results are now up!  Check them out here!

Comments: 31

Monday, October 24, 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.

Compare to September 17, 2011

Comments: 23

Sunday, October 23, 2011

 

  

A1.  Walk on Hands – 20 ft x 6 sets, rest 2:00

A2.  Chest to Bar Pull-ups – 10-15 reps x 6 sets, rest 2:00

Coach’s notes:  Post comments regarding A1 and repsfor A2.

CFC5 Results are in!!  Thank you to all participants, spectators and volunteers for making it such a great success!
Comments: 7

Saturday, October 22, 2011

Coach DJ Clean and Jerks at the Tork Open

5K Run

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

Compare to August 5, 2011

Please Note – Aside from CFC Kids (8:30am) and our registered Intro to CrossFit program (12:30pm), there will be no other classes running at CFC on Saturday October 22, 2011 due to CFC5.  If you’re not competing, come to see some wicked performances that are sure to happen!

Comments: 8