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Lifting Ourselves and One Another

Monthly Archives: October 2012

Wednesday, October 31, 2012

“Fight Gone Bad”

3 rounds of time:

Wallballs

Sumo Deadlift High Pull

Box Jumps

Push Press

Row (calories)

Coach’s notes:  For FGB move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five minute round from which a one minute break is allowed before repeating.  On call of  “rotate”, the athletes move to the next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.  Guys use 20 lbs and gals use 14 lbs for the wallballs, 75 lbs and 55 lbs for the SDLHP and push press.  Box jumps are 20″ for all.  Add your points and post them to comments.

Compare to December 23, 2009

Important Reminder – Show up to any class in costume today and be entered in a random draw and a prize for BEST COSTUME will be awarded too!

Comments: 21

Tuesday, October 30, 2012

B. Clean – 1, 1, 1, 1, 1, 1, 1, 1, rest as needed

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

Compare to October 7, 2012

Comments: 22

Monday, October 29, 2012

30, 20, 10 rep rounds for time:

Split Jerk (alternate leg forward each rep) – 135#/95#

Box Jump – 36”/24”

Coach’s notes: Take split jerk from the floor. Post time to complete to comments.

Comments: 24

Sunday, October 28, 2012

A.  Power Snatch – 2 reps x 5 sets, rest 2:00-3:00

Compare to September 9, 2012

B.  Overhead Squat (OHS) – 3 reps x 5 sets, rest 2:00-3:00

Compare to September 9, 2012

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

Reminder – Dodgeball this Monday at 6:30pm at University Elementary. $45 for the season or $5/game. Everyone is welcome to join the team. See you there.

Comments: 11

Saturday, October 27, 2012

7 rounds for times:

Row 400 m

Rest 2:00

Compare to April 14, 2009

Coach’s notes:  Post time per row and total work time to comments.

Comments: 8

Friday, October 26, 2012

As many rounds in 20 minutes:

10 DB Hang (Squat) Clean – 40#/hand/25#/hand

10 DB Push Press

10 Toes to Bar

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

Reminder – Our Rec Coordinator (aka Coach Chelsea) has organized a Halloween themed rec event for Friday October 26 at 7:30 pm. The annual ScreamFest http://www.screamfest.ca/ at Stampede Park is a haunted house extravaganza with haunted houses, games and more! This event is now licensed, so plan for a ride home. Tickets are $20 online or $25 at the door.

Join us……..IF. YOU. DARE!!!!!!!

AND Dodgeball is 6:30pm this Monday at University Elementary. Cost is $45 for the season OR $5/game if you decide to just drop in and give it a try. Everyone is welcome.

Comments: 14

Thursday, October 25, 2012

A.  On the minute for 10 minutes:

15 KB Swings – 2.0/1.5 pood

B.  Pistols – 6-8 reps/leg x 5 sets, rest 90-120 seconds

Notes: Increase load or challenge er set if you reach 8 reps

Coach’s notes:  Post reps complete for A and load or assistance used for all sets in B.

Reminders – 50% off all Skins today at CFC from 4-8 pm!!!

Anyone up for a screaming good time? Our Rec Coordinator (aka Coach Chelsea) has organized a Halloween themed rec event for Friday October 26 at 7:30 pm. The annual ScreamFest http://www.screamfest.ca/ at Stampede Park is a haunted house extravaganza with haunted houses, games and more! This event is now licensed, so plan for a ride home. Tickets are $20 online or $25 at the door.
Join us……..IF. YOU. DARE!!!!!!!

Comments: 9

Wednesday, October 24, 2012

A1.  Bench Press – 6-8 reps x 5 sets, rest 2:00

A2.  Rope Climbs – 2 reps x 5 sets, rest 2:00

Coach’s notes:  Post loads for A1 for all sets and  reps and/or comments for rope climbs to comments.

Congratulations to Brent and Sarah Booth who welcomed their first baby into the world.  Jameson Ransford Booth was born at  5 lbs 2oz and 17.5 inches long. CFC is so excited for you both and look forward to meeting our newest and littlest member soon!!

Comments: 15

Tuesday, October 23, 2012

2 rounds for time:

30 KB SDLHP – 2.0/1.0 pood

30 Wallballs – 20#/14#

30 Jumping Pull ups

30 Overhead Switch Lunges – 20#/14#

30 DB Deadlift – 45#/30#/hand

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

Anyone up for a screaming good time? Our Rec Coordinator (aka Coach Chelsea) has organized a Halloween themed rec event for Friday October 26 at 7:30 pm. The annual ScreamFest http://www.screamfest.ca/ at Stampede Park is a haunted house extravaganza with haunted houses, games and more! This event is now licensed, so plan for a ride home. Tickets are $20 online or $25 at the door.
Join us……..IF. YOU. DARE!!!!!!!

Comments: 34

Monday, October 22, 2012

21, 15, 9 rep rounds for time:

Pull-ups

Push Jerk – 135#/95#

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

Anyone up for a screaming good time? Our Rec Coordinator (aka Coach Chelsea) has organized a Halloween themed rec event for Friday October 26 at 7:30 pm. The annual ScreamFest http://www.screamfest.ca/ at Stampede Park is a haunted house extravaganza with haunted houses, games and more! This event is now licensed, so plan for a ride home. Tickets are $20 online or $25 at the door.
Join us……..IF. YOU. DARE!!!!!!!

Comments: 22