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Lifting Ourselves and One Another

Monthly Archives: January 2013

Thursday, January 31, 2013

Click on the image above to read Scott’s story.

6 rounds for time(s):

Row 300 m

30 Push ups with hand release

Rest 2:00

Coach’s notes:  Post time for each set and total working time to comments.

Comments: 21

Wednesday, January 30, 2013

Clean and Jerk – 10, 5, 3

Coach’s notes:  Determine highest load in each of the 3 sets, with touch and go reps for all (no resting on floor between reps). Rest as needed.

Comments: 28

Tuesday, January 29, 2013

3 rounds, each set for time:

A.  Overhead Dumbbell Hold – 45#/30#/hand

B.  Row 250 m

C.  Static Back Extension

Coach’s notes:  For the DB hold, both hands must stay locked out overhead.  In the static back (hip) extension you must stay at or above parallel.  Rest as needed between sets.  Post results to comments.

Comments: 33

Monday, January 28, 2013

10 rounds for time:

10 Chest to Bar Pull-ups

15 Wallballs – 20#/14#

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

Comments: 23

Sunday, January 27, 2013

A1.  GHD Sit-up – 15-20 reps x 5 sets, rest 90-120 seconds

A2.  Ring Dip – 4-6 reps x 5 sets, rest 90-120 seconds

Compare to October 20, 2012

A3.  Double Unders – 50 reps x 5 sets, rest 90120 seconds

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

Comments: 17

Saturday, January 26, 2013

For load:

Back Squat – 15, 9, 3, rest as needed

Coach’s notes:  For this WOD you are trying to determine your 15 repetition maximum (RM), your 9 repetition maximum and your 3 RM.  Rest as needed between these sets.  Trust me on this one, you need lots of rest!

Important Reminder – Olympic Lifting Club will be cancelled this today due to our attendance at the Hakkaido Cup!

Comments: 21

Friday, January 25, 2013

AMRAP (As Many Reps As Possible) in 12 minutes:

30 ft Long Jump

15 Sit-ups

5 Strict pull-ups

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

Important Reminder – Olympic Lifting Club will be cancelled this Saturday due to our attendance at the Hakkaido Cup!

Comments: 17

Thursday, January 23, 2013

Power Clean/Thruster/Push Jerk – 3/2/1 reps X 6 sets, rest 2:00-3:00

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

Important Reminder – Olympic Lifting Club will be cancelled this Saturday due to our attendance at the Hakkaido Cup!

Comments: 18

Wednesday, January 23, 2013

5 rounds:

As Far As Possible – Handstand Walk

NO REST

AMRAP (as Many Reps As Possible) in 2 minutes:

30 Squats

15 Knees to Elbows

Rest 3:00

Coach’s notes:  Post distance for handstand walk and reps for squats and knees to elbows for each round to comments.

Comments: 17

Tuesday, January 22, 2013

2000 m Row

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

Compare to October 2, 2012

Comments: 24