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Lifting Ourselves and One Another

Monthly Archives: March 2013

Sunday, March 31, 2013

Front Squat – 3, 3, 3, 3, 3, 3, rest as needed

Compare to July 21, 2012

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

Important Reminders -The Spring session of Targeted Training Olympic Lifting with National level weight lifter Chris Lemky starts April 7.  Click here for more info and to register.

Easter weekend holiday hours are as follows:

Classes wil be held on Good Friday and Easter Monday at 9:30am, 10:30am
and 6pm ONLY as well as NO Open Gym. Teens Class will run as scheduled on
Friday and Kids class will run as scheduled on Monday.

Are you missing some shoes, a water bottle, a hoodie?? Come check out our bin of left items!  Please grab all your stuff, shoes, water bottles and clothes that have been left at CFC.  Any items still left by the end of this month will be donated.

 

Comments: 11

Saturday, March 30, 2013

CrossFit Games WOD 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

Coach’s notes:  This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Important Reminders -The Spring session of Targeted Training Olympic Lifting with National level weight lifter Chris Lemky starts April 7.  Click here for more info and to register.

Easter weekend holiday hours are as follows:

Classes wil be held on Good Friday and Easter Monday at 9:30am, 10:30am
and 6pm ONLY as well as NO Open Gym. Teens Class will run as scheduled on
Friday and Kids class will run as scheduled on Monday.

Are you missing some shoes, a water bottle, a hoodie?? Come check out our bin of left items!  Please grab all your stuff, shoes, water bottles and clothes that have been left at CFC.  Any items still left by the end of this month will be donated!

Comments: 22

Friday, March 28, 2013

21, 18, 15, 12, 9, 6, 3, rep rounds for time:

KB Swings – 2.0/1.5 pood

Sit-ups

Push-ups

Coach’s notes: Post time to complete comments.

Important Reminders -The Spring session of Targeted Training Olympic Lifting with National level weight lifter Chris Lemky starts April 7.  Click here for more info and to register.

Easter weekend holiday hours are as follows:

Classes wil be held on Good Friday and Easter Monday at 9:30am, 10:30am
and 6pm ONLY as well as NO Open Gym. Teens Class will run as scheduled on
Friday and Kids class will run as scheduled on Monday.

Are you missing some shoes, a water bottle, a hoodie?? Come check out our bin of left items!  Please grab all your stuff, shoes, water bottles and clothes that have been left at CFC.  Any items still left by the end of this month will be donated!

Comments: 9

Thursday, March 29, 2013

A.  3 rounds for time:

Run 400 m

100 m Broad Jumps

Compare to September 3, 2012

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

Important Reminders -The Spring session of Targeted Training Olympic Lifting with National level weight lifter Chris Lemky starts April 7.  Click here for more info and to register.

Easter weekend holiday hours are as follows:

Classes wil be held on Good Friday and Easter Monday at 9:30am, 10:30am
and 6pm ONLY as well as NO Open Gym. Teens Class will run as scheduled on
Friday and Kids class will run as scheduled on Monday.

Are you missing some shoes, a water bottle, a hoodie?? Come check out our bin of left items!  Please grab all your stuff, shoes, water bottles and clothes that have been left at CFC.  Any items still left by the end of this month will be donated!

Comments: 18

Wednesday, March 27, 2013

A.  50 Triple Unders for time

Compare to August 2, 2012

B.  Row 1000 m

Compare to February 19, 2011

C.  25 OHS – 135#/95# (from floor)

Compare to November 28, 2012

Coach’s notes: Complete in any order, rest as much as possible between sets and post order and results for all sets to comments.

Important Reminders -The Spring session of Targeted Training Olympic Lifting with National level weight lifter Chris Lemky starts April 7.  Click here for more info and to register.

Easter weekend holiday hours are as follows:

Classes wil be held on Good Friday and Easter Monday at 9:30am, 10:30am
and 6pm ONLY as well as NO Open Gym. Teens Class will run as scheduled on
Friday and Kids class will run as scheduled on Monday.

Are you missing some shoes, a water bottle, a hoodie?? Come check out our bin of left items!  Please grab all your stuff, shoes, water bottles and clothes that have been left at CFC.  Any items still left by the end of this month will be donated!

Happy Easter!

Comments: 15

Tuesday, March 26, 2013

A.  Tabata Intervals of:

1. Toes to Bar

2. Back (Hip) Extension

3. Standing Barbell Shoulder Press – 45#//30#

4. KB Swings -2.0/1.0 pood

Coach’s notes:  Post reps for each exercise and totals to comments.

Compare to February 20, 2012

Comments: 20

Monday, March 25, 2013

AMRAP in 7 minutes of:

15 Power Clean – 135#/95#

15 Pull ups

10 Power Clean

15 Pull ups

5 Power Clean

15 Pull ups

Coach’s notes:  Post reps complete to comments.

Comments: 29

Sunday, March 24, 2013

Power Snatch – 5, 5, 5, 5, 5, 5

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

Comments: 8

Saturday, March 23, 2013

CrossFit Games Open Workout 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

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

Comments: 22

Friday, March 22, 2013

5 Rounds for time(s):

15 Cal Row

20 DB Clean and Jerk – 45#/30#/hand

25 Sit-ups

30 Air Squats

Rest 2:30

Coach’s notes: You CAN power clean for the clean and jerk. Post time per round and total working time to comments.

Comments: 13