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Lifting Ourselves and One Another

Monthly Archives: May 2012

Thursday, May 31, 2012

As many rounds in 20 minutes:

7 Knees to Elbows

14 Alternating DB Snatch – 40#/25#

21 Wallballs – 20#/14#

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

CFC is excited to announce our first Olympic Lifting Club!! Meets will be on Saturdays starting this Saturday June 2 from 3-5 pm and will be hosted by National Level Olympic lifters Chris Lemky and Jesse Martini!  Click here for more info or contact Aly atadmin@crossfitcalgary.ca to register!!

Comments: 15

Wednesday, May 30, 2012

A. 5 sets of 50 (1 attempt/set), rest as needed

Double Unders

B. 5 sets for Total Distance, rest as needed

3 Broad Jumps

C. Weighted Back Extensions – 8-12 reps X 5 sets @ 30X1, rest 90s

Coach’s notes: Perform work (sets) in any order. Post reps per set in A, best distance for one set in B and loads per set for C to comments.

CFC is excited to announce our first Olympic Lifting Club!! Meets will be on Saturdays starting this Saturday June 2 from 3-5 pm and will be hosted by National Level Olympic lifters Chris Lemky and Jesse Martini!  Click here for more info or contact Aly at admin@crossfitcalgary.ca to register!!

Comments: 26

Tuesday, May 29, 2012

   

Happy birthday Rebecca!

A. Clean Shrug – 2 reps X 5 sets, rest 2:00

Compare to  June 2, 2011

B. Tall Clean – 2 reps X 5 sets, rest 2:00

Compare to January 30, 2012

C. Push Jerk – 2 reps X 5 sets,

Rest 2:00

Compare to April 17, 2012

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

Comments: 15

Monday, May 28, 2012

A.  As many rounds in 10 minutes:

5 Strict Pull-ups

10 KB Swings – 2.0/1.5 pood

15 Sit-ups

B.  5 rounds for total distance

Handstand Walk

Rest 1:30

Coach’s notes:  Post rounds and reps complete for A and total distance walked on hands for B to comments.

Comments: 17

Sunday, May 27, 2012

“Elizabeth”

21, 15, 9 rep rounds for time:

Clean – 135/95#

Ring Dips

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

Compare to March 29, 2012

Comments: 17

Saturday, May 26, 2012

3 rounds for time(s):

400 m Run

200 m Farmer’s Walk  2.0/1.5 pood

100 Double Unders

50 Squats

25 Box Jumps  24″/20″

Rest 4:00

Coach’s notes:  Post time to complete each round and total working time to comments.

Comments: 17

Friday, May 25, 2012

For time:

5 Rope Climbs

50 Push Press 95#/65#

1000 m Row

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

Comments: 16

Thursday, May 24, 2012

A.  Hang Squat Snatch – work to a heavy single in 10 minutes

B1.  GHD Raise – 10-15 reps x 3 sets, rest 90 seconds

B2.  Toes to Bar – 6-10 reps x 3 sets @ 30×0, rest 90 seconds

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

Comments: 10

Wednesday, May 23, 2012

“Partner Fun”

A.. 60 Burpees for time:

Partner 1 Holds Deadlift  – 225#/135#

Partner 2 Performs Burpees

B.  80 Box Jumps for time:

Partner 1 Holds Chin Over Bar

Partner 2 Performs Box Jumps – 24″/20″

C.  100 Wallballs for time – 20#/14#

Partner 1 Holds DB’s Overhead – 40#/25#/hand

Partner 2 Performs Wallballs

Coach’s notes:  Perform sets in any order.  If there is not an even number of people in class, you can form a group of 3.  Add 20 burpees, 40 box jumps and 50 wallballs per additional person.  The partnership does a total number of reps for each movement,  You can divide the reps up between the partners as you choose.  Reps only count when load is being supported by partner (i.e. deadlift bar is at hips, chin is over bar and DB’s are locked overhead). Post teams and times per set.

Comments: 17

Tuesday, May 22, 2012

6 Rounds for reps:

AMRAP Bench Press – 200#/100#

Rest 0s

AMRAP Bar Muscle-ups

Rest 3:00

Coach’s notes: Post reps per exercise per round and totals to comments.

Comments: 18