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Lifting Ourselves and One Another

Monthly Archives: November 2012

Friday, November 30, 2012

“Elizabeth”

21, 15, 9 rep rounds for time:

Clean – 135/95#

Ring Dips

Coach’s notes: This time we’re going to go with the 2011 version of this WOD; meaning you get to power clean vs the usual squat clean. Post time to complete to comments.

Comments: 10

Thursday, November 29, 2012

3 rounds for time:

20 Toes to Bar

30 Ball Slams – 20″/14″

40 ft Long Jump

50 Squats

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

Comments: 17

Wednesday, November 28, 2012

All sets for time:

A.  200 Double Unders

B.  100 Push Press – 65#/45#

C.  50 Burpees

D.  25 Overhead Squats – 135#/95# (from floor)

Coach’s notes:  Complete in any order and post time to complete each set and total time to comments.

Comments: 16

Tuesday, November 27, 2012

A.  4 rounds for time:

2 Rope Climbs

25 – 2 ft vertical jump – 18″/12″ above 2 hand reach

B1.  Back Extensions – 6-8 reps @ 30×2 x 4 sets, rest 90 seconds

B2. GHD Sit-up – 10-15 reps x 4 sets, rest 90 seconds

Coach’s notes:  Post time to complete A and results for B1 and B2 to comments.  Can be completed in reverse order (i.e. B1 and B2 followed by A).

The Alberta Weightlifting Competition results are in! Click here to view how our competitors did!

Comments: 14

Monday, November 26, 2012

As many rounds in 20 minutes:

10 Dumbbell Front Squat – 40#/25#/hand

10 Dumbbell Push ups with dumbbell row

10 Dumbbell Power Cleans

Coach’s notes:  For the dumbbell push up with dumbbell row, start with  the dumbbells on the floor and your hands on the dumbbells in a push up position. Perform a chest to deck push up. Then perform a single arm dumbbell row for each arm. This is one rep. Post rounds and reps complete to comments.

If you haven’t already done so, like us on Facebook for a link to some videos from the amazing CFC showing at the Alberta Weightlifting Competition!

Comments: 18

Sunday, November 25, 2012

“Diane”

21, 15, 9 rep rounds for time of:

Deadlift – 225#/155#

Handstand Push Ups

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

Compare to April 27, 2012

Today was a phenomenal day for CFC at the Alberta Weightlifting Competition! Awesome turnout and superb performances by all competitors. Exact results and video links will be posted shortly Way to go Team CFC and thanks to everyone for your support!!

Comments: 27

Saturday, November 24, 2012

Snatch – 1, 1, 1, 1, 1, 1, 1, rest as needed

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

Compare to April 29, 2012

Important Notice – The Alberta Weightlifting Association Provincial Competition is happening today  Saturday, November 24th. Our long time member Audra Arlain is lifting from 12 – 2pm, Coach Aly is lifting 2 – 4pm, Coach Brett and Coach Gord are lifting in the 4 – 6pm session, Coach Mike is in the 6 – 8pm time slot and our bad ass Oly Coach, Chris Lemky, is wrapping up the competition in the 8 – 10pm time slot. The competition takes place at Optimum Performance Training #7 – 7819 – 112th Avenue NW (located between the Beacon Hill and Royal Oak shopping centers in NW Calgary). Come cheer us on – it’s gonna be a BLAST!

Comments: 12

Friday, November 23, 2012

A. AMRAP Back Squat in 60 seconds – 225#/150#

B. AMRAP Jumping Pull-up Burpees in 2 minutes

C.  AMRAP KB Swings in 3 minutes – 2.0/1.5 pood

D.  AMRAP Alternating Pistols in 4 minutes

Coach’s notes:  Perform in any order and rest as needed between sets; just get them all done.  Post order completed reps for all sets and total reps to comments.

Compare to September 20, 2012

Important Notice – The Alberta Weightlifting Association Provincial Competition schedule has been announced for next Saturday November 24th. Our long time member Audra Arlain is lifting from 12 – 2pm, Coach Aly is lifting 2 – 4pm, Coach Brett and Coach Gord are lifting in the 4 – 6pm session, Coach Mike is in the 6 – 8pm time slot and our bad ass Oly Coach, Chris Lemky, is wrapping up the competition in the 8 – 10pm time slot. The competition takes place at Optimum Performance Training #7 – 7819 – 112th Avenue NW (located between the Beacon Hill and Royal Oak shopping centers in NW Calgary). Come cheer us on – it’s gonna be a BLAST!

Comments: 20

Thursday, November 22, 2012

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1

Compare to  April 12, 2012

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

Important Notice – The Alberta Weightlifting Association Provincial Competition schedule has been announced for next Saturday November 24th. Our long time member Audra Arlain is lifting from 12 – 2pm, Coach Aly is lifting 2 – 4pm, Coach Brett and Coach Gord are lifting in the 4 – 6pm session, Coach Mike is in the 6 – 8pm time slot and our bad ass Oly Coach, Chris Lemky, is wrapping up the competition in the 8 – 10pm time slot. The competition takes place at Optimum Performance Training #7 – 7819 – 112th Avenue NW (located between the Beacon Hill and Royal Oak shopping centers in NW Calgary). Come cheer us on – it’s gonna be a BLAST!

Comments: 19

Wednesday, November 21, 2012

A1. Bench Press – 5 reps X 5 sets, rest 2:00

Compare to  June 23, 2012

A2. Long Jump – 3 Consecutive Jumps X 5 sets, rest 2:00

Compare to November 15, 2011

Coach’s notes: Post load per set for A1 and best distance for the 3 jumps to comments.

Important Notice – The Alberta Weightlifting Association Provincial Competition schedule has been announced for next Saturday November 24th. Our long time member Audra Arlain is lifting from 12 – 2pm, Coach Aly is lifting 2 – 4pm, Coach Brett and Coach Gord are lifting in the 4 – 6pm session, Coach Mike is in the 6 – 8pm time slot and our bad ass Oly Coach, Chris Lemky, is wrapping up the competition in the 8 – 10pm time slot. The competition takes place at Optimum Performance Training #7 – 7819 – 112th Avenue NW (located between the Beacon Hill and Royal Oak shopping centers in NW Calgary). Come cheer us on – it’s gonna be a BLAST!

Comments: 12