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Lifting Ourselves and One Another

Monthly Archives: August 2012

Friday, August 31, 2012

“Rhiannon”
10 minutes of double unders for reps

Coach’s notes: Post number of reps to comments.

Compare to August 30, 2011

Comments: 18

Thursday, August 30, 2012

A.  Power Clean/Front Squat/Push Jerk – 1.1.1 x 6 sets, rest 2-3 minutes

B.  200 m Sprint

Rest 2:00

400 m Sprint

Rest 2:00

800 m Sprint

Coach’s notes:  Post loads for all sets in A and times for each sprint in B to comments.

Reminder – LABOUR DAY HOLIDAY HOURS (Monday September 3) Adult Classes at 9:30, 10:30am and 6:00pm ONLY.  CFC Kids’ Class as scheduled.  Please Note  – there will be NO Run Club or Intro to CrossFit on Saturday September 1.

Comments: 11

Wednesday, August 29, 2012

A.  Box Jumps – 1 reps x 10 sets, rest 90-120 seconds

Compare to April 3, 2012

B1. Ring Dips –  3-5 reps x 5 sets, rest 60 seconds

Compare to July 12, 2011

B2. GHD Sit-up – 12-15 reps x 5 sets, rest 60 seconds

Coach’s notes:  Post max height achieved on box jumps in A and loads for all ring dips in B1 to comments.

Awesome turnout to our CFC Recreation softball game tonight! Big props to Coach Chelsea who organized it, all the “big hitters” who came out and our adorable cheer leading squad. Super fun times!

Comments: 22

Tuesday, August 28, 2012

5 rounds for time(s):

400 m Run

5 Hang Squat Cleans – 195#/135#

Rest 2:30

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

Reminder We are going to play baseball tonight at 7pm. We will use the diamond at Ranchlands Park. All you need to do is show up, bring a glove and have fun! We would like to have at least 14 people so please let Chelsea at chelsea@crossfitcalgary.ca know if you are interested.

Comments: 24

Monday, August 27, 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.

Compare to May 31, 2012

Reminder – The CFC Recreation Crew (aka Coach Chelsea) is at it again! We are going to play baseball Tuesday, August 28 at 7pm. We will use the diamond at Ranchlands Park. All you need to do is show up, bring a glove and have fun! We would like to have at least 14 people so please let Chelsea know if you are interested. On Saturday, September 22 we are going to go hiking. Not sure where yet but open to suggestions. We are planning on entering us into the same dodgeball league as last session. Go Team Blue Balls! Let me (Coach Chelsea) know if you are interested in playing (chelsea@crossfitcalgary.ca). As always, EVERYONE is invited including family and friends!

Comments: 22

Sunday, August 26, 2012

A1.  Bench Press – 3-4 reps x 5 sets, rest 2:00

Compare to February 7, 2012

A2.  Sledge Hammer Strikes – 25 reps/side x 5 sets, rest 2:00

A3.  Rope L-sit Hold – AMSAP x 5 sets, rest 2:00

Coach’s notes:  Post loads for A and seconds for B for all 5 sets to comments.

Reminder – The CFC Recreation Crew (aka Coach Chelsea) is at it again! We are going to play baseball Tuesday, August 28 at 7pm. We will use the diamond at Ranchlands Park. All you need to do is show up, bring a glove and have fun! We would like to have at least 14 people so please let Chelsea know if you are interested. On Saturday, September 22 we are going to go hiking. Not sure where yet but open to suggestions. We are planning on entering us into the same dodgeball league as last session. Go Team Blue Balls! Let me (Coach Chelsea) know if you are interested in playing (chelsea@crossfitcalgary.ca). As always, EVERYONE is invited including family and friends!

Comments: 13

Saturday, August 25, 2012

1 round for time:

Run 1 mile

50 DB Clean and Jerk – 45#/30#/hand

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

Comments: 16

Friday, August 24, 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 sets @ 30×1, rest 90 seconds

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.

Compare to May 30, 2012

Comments: 9

Thursday, August 23, 2012

A. OHS – work to your heaviest set of 15 reps

B. For time:

50 Chest to bar Pull ups

Coach’s notes:  post heaviest load reached for 15 reps for A and time to complete B to comments.

Comments: 16

Wednesday, August 22, 2012

“Randy”

For time:

75 Power Snatch

Coach’s notes:  75# for guys and 55# for gals. Post time to complete to comments.

Comments: 28