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Lifting Ourselves and One Another

Monthly Archives: November 2011

Wednesday, November 30, 2011

A.  2 rounds for working time:

21 Thrusters – 95#/65#

Rest 1:00

15 Thrusters

Rest 1:00

9 Thrusters

Rest 1:00

B.  1 round for time:

5-10-15-10-5-10-15-10-5

Unbroken SDLHP – 95#/65#

Coach’s notes:  Post working time (less rest) for A and working (or total) time for B to comments.  A broken set in B means you redo the set (i.e. you only hit 13 reps in an intended set of 15) you have to redo the set of 15. 

Important Reminder – The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1pm. Click here for more information and to register.

Sandy Connery from New Balance Calgary spoke to our members about foot health and athletic shoes.  Click here to view her seminar.

Comments: 27

Tuesday, November 29, 2011

 

 

As many rounds in 20 minutes:

5 KB Snatch/hand – 1.5/1.0 pood

10 Knees to Elbows

20 Walking Lunges

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

Important Reminder – The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1pm. Click here for more information and to register.

Sandy Connery from New Balance Calgary spoke to our members about foot health and athletic shoes.  Click here to view her seminar.

Comments: 21

Monday, November 28, 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: October 27, 2011

Important Reminder – The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1pm.  Click here for more information and to register.

 

Comments: 23

Sunday, November 27, 2011

A.  Power Snatch – 3, 3, 3, 3, 3, 3, rest 2-3 mins

Compare to November 28, 2010

B.  Push Jerk – 2, 2, 2, 2, 2, 2, rest 2-3 mins

Compare to March 11, 2011

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

Comments: 11

Saturday, November 26, 2011

“Madi”

For time:

100 Unders
90 Back Extensions
80 Squats
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pull-ups

Coach’s notes: CFC Benchmark WOD for the board. Use 24″ for box jumps. Guys use 20lb wallball, gals use 14lb. Post time to comments.

Compare to September 15, 2011

Important Reminders – Speaker Series #2 “Footwear” with Sandy Connery is happening today at 2 pm.  Click here for more details.

The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1 pm.  Click here for more details and to register.

Comments: 19

Friday, November 25, 2011

1 round for time:

3 Thrusters – 100#/65#

3 Chest to Bar Pull-ups

6 Thrusters

6 Chest to Bar Pull-ups

9 Thrusters

9 Chest to Bar Pull-ups

12 Thrusters

12 Chest to Bar Pull-ups

15 Thrusters

15 Chest to Bar Pull-ups

18 Thrusters

18 Chest to Bar Pull-ups

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

Important Reminders – Speaker Series #2 “Footwear” with Sandy Connery is happening tomorrow at 2 pm.  This is a FREE session for al members and non-members.  Click here for more details.

The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1 pm.  Click here for more details and to register.

Comments: 21

Thursday, November 24, 2011

5 rounds for time(s):

20 ft Handstand Walk

15 Ball Slams – 20#/14#

10 Burpees Box Jumps – 24#/18#

Rest 3:00

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

Important Reminders – Speaker Series #2 “Footwear” with Sandy Connery is happening Saturday, November 26 at 2 pm.  Click here for more details.

The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1 pm.  Click here for more details and to register.

Comments: 22

Wednesday, November 23, 2011

2000m Row

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

Compare to October 8, 2011

Important Reminders – Speaker Series #2 “Footwear” with Sandy Connery is happening Saturday, November 26 at 2 pm.  Click here for more details.

The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1 pm.  Click here for more details and to register.

Comments: 23

Tuesday, November 22, 2011

A.  OHS – 2 reps x 5 sets @ 3211, rest 90 seconds

Compare to October 7, 2011

B.  As many rounds in 10 minutes:

15 Push Press = 95#/65#

30 Jumping Pull-ups

Compare to February 10, 2011

Coach’s notes:  Pause in OHS is 2 seconds at bottom.  Post loads for A and time for B to comments.

Important Reminders – Speaker Series #2 “Footwear” with Sandy Connery is happening Saturday, November 26 at 2 pm.  Click here for more details.

The “Everything You Need to Know About a Pull-up” seminar with Brett Marshall is happening on Sunday, December 4 at 1 pm.  Click here for more details and to register.

 

Comments: 30

Monday, November 21, 2011

 

 

As many rounds in 20 minutes:

5 Burpees

15 KB Swings

15 Squats

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

Comments: 35