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Lifting Ourselves and One Another

Monthly Archives: July 2012

Tuesday, July 31, 2012

Pull-ups on the minute

Coach’ s notes:  Pull-ups are chin breaking vertical plane over bar.  Post number of minutes to comments.

Compare to June 2, 2012

Comments: 25

Monday, July 30, 2012

A.  Power Clean/Front Squat/Push Jerk – 1.1.1 x 5 sets, rest 2-3 minutes

B.  OHS – 3 reps x 3 sets, rest 2-3 minutes

Compare to December 30, 2011

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

Comments: 33

Sunday, July 29, 2012

6 rounds for time(s):

400 m Run

10 Deadlift – 295#/185#

Rest 2:00

Coach’s notes:  Post times per set and total working time to comments.

Comments: 22

Saturday, July 28, 2012

A1. Broad Jump – 3 jumps (for total distance) X 5 sets, rest 90s

Compare to  May 30, 2012

A2. Handstand Walks – As Far As Possible (one attempt) X 5 sets, rest 90s

Compare to May 28, 2012

B. Split Jerk – Work to a heavy double in 10 minutes.

Compare to October 26, 2011

Coach’s notes: Post best total distance for broad jumps and handstand walks and load reached for split jerk to comments.

Comments: 12

Friday, July 27, 2012

A. 1-5-1 Push Jerk Ladder: (from rack)

AMSAP in 10 minutes

B. 1-5-1 SDLHP Ladder: (touch and go)

AMSAP in 10 minutes

Coach’s notes: Guys use 135 lbs and gals 95 lbs for both movements. Post total number of reps completed in A and B. Sets in the ladder must be unbroken.

Compare to  May 26, 2011

Comments: 22

Thursday, July 26, 2012

1 Round for time:

75 Box Jumps – 24”/18”

5 Bar Muscle-ups

50 Box Jumps

10 Bar Muscle-ups

25 Box Jumps

15 Bar Muscle-ups

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

Compare to August 16, 2011 (Note: the comparison is to ring muscle-ups)

Comments: 30

Wednesday, July 25, 2012

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 May 1, 2012

Comments: 35

Tuesday, July 24, 2012

A.  Snatch Shrug – 3, 3, 3, 3, 3, 3

B.  Hang Power Snatch – 2, 2, 2, 2, 2, 2

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

Reminder – Coffee with Coach is happening on Sat. July 28 at 2:30 pm.  Join Coach Brett as he discusses what your ownership is in this CrossFit journey and how it pertains to our purpose of “Lifting oneself and one another one workout at a time.”   This talk is open to everyone and is free of charge!  Please note that open gym will be from 1:30 pm – 2:30 pm only.  See you there!

Comments: 20

Monday, July 23, 2012

10 rounds for meters:

Row 30 seconds

Rest 60 seconds

Coach’s notes:  Post meters per round and total distance rowed to comments.

Comments: 23

Sunday, July 22, 2012

5 rounds for time:

400 m Run

40 Squats

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

Comments: 21