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Lifting Ourselves and One Another

Monthly Archives: September 2012

Sunday, September 30, 2012

A. For time:

100 Sledge Hammer Strikes – 50 per hand

50 Wallballs

50 Toes to Bar

B. As Far As Possible (in one set):

KB Farmers Carry – 2.0 pood/1.5 pood/hand

C. As Long As Possible (in one set):

Chin over bar hold

Coach’s notes: Complete in any order, post order and results to comments.

Compare to August 18, 2012

Comments: 13

Saturday, September 29, 2012

3 rounds for time:

Run 800 m

25 Overhead Squats – 95#/65#

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

Comments: 14

Friday, September 28, 2012

Alternating every minute for 20 minutes:

6 L-Pull-ups

3/3 – Power Clean/Front Squat – 195#/135#

Coach’s notes: Post rounds complete to comments.

Compare to September 11, 2012

Comments: 10

Thursday, September 27, 2012

Back Squat – 1, 1, 1, 1, 1, 1, 1, rest as needed

Coach’s notes:  Post loads for all sets to comments. Note – if the crease of your hip does not drop below the top of your knee, the lift does not count as a squat. There are no points for partial lifts!!

Compare to March 27, 2012

Comments: 19

Wednesday, September 26, 2012

As many rounds and reps as possible in 30 minutes:

Run 400 m

25 Sit ups

15 Deadlift – bodyweight for all

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

Comments: 20

Tuesday, September 25, 2012

A.  15, 30, 45 rep rounds for time:

Push Ups

Pull Ups

Rest 5:00

B.  45, 30, 15 rep rounds for time:

Push Ups

Pull Ups

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

Comments: 29

Monday, September 24, 2012

For time(s):

A. Sprint 400 m

B. Row 500 m

C. Sprint 800 m

D. Row 1000 m

Coach’s notes:  Perform in any order and rest as much as you can between sets, just get them all done.  Post time to complete each set to comments.

Comments: 26

Sunday, September 23, 2012


For time:

30 Clean and Jerk – 135#/95#

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

Compare to March 25, 2012

Comments: 22

Saturday, September 22, 2012

5 rounds for time(s):

400 m Sprint

25 Wallballs – 20#/14#

Rest 2:00

Coach’s notes:  Post time per round and total time to comments.  Have fun at the hike everyone!

Reminder – CFC Recreational Coordinator, Coach Chelsea has planned a hike for anyone interested today to the Wind Ridge Trail just outside of Canmore. We are meeting at noon in the Schanks parking lot and will carpool from there. The hike will be a couple of hours so please plan accordingly. As always everyone is invited so feel free to bring family and friends.

Comments: 7

Friday, September 21, 2012

A.  Hang Clean – 2 reps x 5 sets, rest 2:00

B.  As many rounds in 12 minutes:

20 OHS Switch Lunges (10/leg) – 20#/14#

15 Toes to Bar

10 Clap Push ups

Coach’s notes:  Post loads for all sets in A and rounds and reps in B to comments.

Comments: 23