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Lifting Ourselves and One Another

Monthly Archives: June 2013

Sunday, June 30, 2013

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 October 31, 2012

Important Reminder – Canada Day Holiday Hours – Monday July 1, 2013

Adult classes at 9:00 am, 10:00 am and 6:00 pm ONLY.
Kids’ class as scheduled (4:00 pm).

Comments: 16

Saturday, June 29, 2013

All sets for time:

A.  50 Pull ups

B.  40 Ring Dips

C. 30 Deadlift – 275#/185#

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

Comments: 17

Friday, June 28, 2012

3 Rounds for time of:

Run 200 m

100 m Walking Lunges

50 Squats

Coach’s notes:  100 m walking lunges is equal to 7 trips end to end inside the gym. Post time to complete to comments.

Compare to March 2, 2013

Did you hear? CFC’s Box Warming Event is happening this Saturday, June 29 from 12:30 -4:30 pm!  Come celebrate the grand opening of our new facility!

Family and friends welcome.

Join us at our open house for:
• Potluck BBQ — Bring a side dish, Coach Colin’s on the grill!
• Team WODs!
• Dunk tank! Games! Prizes! Fun for all!

Comments: 24

Thursday, June 27, 2013

Split Jerk – 1, 1, 1, 1, 1, 1

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

Compare to July 12, 2012

Comments: 42

Wednesday, June 26, 2013

1000 m Row

50 DB Clean and Jerk – 45#/30#

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

Did you hear? CFC’s Box Warming Event is happening this Saturday, June 29 from 12:30 -4:30 pm!  Come celebrate the grand opening of our new facility!

Family and friends welcome.

Join us at our open house for:
• Potluck BBQ — Bring a side dish, Coach Colin’s on the grill!
• Team WODs!
• Dunk tank! Games! Prizes! Fun for all!

Comments: 22

Tuesday, June 25, 2013

A1.  Pull-ups – 40, 25, 15, 25, 40, rest 2:00
A2.  Box Jumps – 5, 5, 5, 5, 5, rest 2:00
Note:  Increase height per set.

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

Compare to Sunday, March 10, 2013

Did you hear? CFC’s Box Warming Event is happening this Saturday, June 29 from 12:30 -4:30 pm!  Come celebrate the grand opening of our new facility!

Family and friends welcome.

Join us at our open house for:
Potluck BBQ Bring a side dish, Coach Colin’s on the grill!
• Team WODs!
• Dunk tank! Games! Prizes! Fun for all!

Comments: 36

Monday, June 24, 2013

A. Push Press – 2, 2, 2, 2, 2, rest 2:00

Compare to July 3, 2012

B. Push Jerk – 2, 2, 2, 2, 2, rest 2:00

Compare to April 5, 2013

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

Comments: 30

Sunday, June 23, 2013

3 rounds for time(s):

20 Alternating Single Arm KB Swings – 10/hand

20 KB Squats

20 Left Arm Walking Lunges

20 Right Arm Walking Lunges

20 KB SDLHP (Kettlebell Sumo Deadlift High Pull)

Coach’s notes:  Post times per round and total working time to comments. Guys use 1.5 pood, gals 1.0 pood for al movements.

Compare to (sort of) : June 6, 2013

Comments: 12

Saturday, June 22, 2013

17, 14, 11, 8 rep rounds for time:

Deadlift

Toes to Bar

Coach’s notes: Guys use 225 lbs for deadlift, gals 145 lbs. Post time to complete to comments.

Compare to December 11, 2012

Comments: 20

Friday, June 21, 2013

6 rounds for meters and reps:

Row 60 seconds

AMRAP (As Many Reps As Possible) HSPU’s (Handstand Push-ups) in 60 seconds

Rest 3:00

Coach’s notes:  Post results to comments.

Compare to December 28, 2012

Coach Chantal and Program Director for CFC Kids shared this important article about how CrossFit has been shown to improve learning. Click here to read the article.

Comments: 14