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Lifting Ourselves and One Another

Monthly Archives: October 2013

Thursday, October 31, 2013

A1.  Pistols (Single Leg Squats) – 10 reps (5 per leg) X 6 sets, rest 2:00

Notes:  Do not alternate.  Do 5 reps on one leg (weaker first), then switch and do 5 reps on the other leg.  Increase the load/challenge per set.

A2.  Shoulder Press – 3 reps X 6 sets, rest 2:00

Compare to December 13, 2010

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

Don’t Forget!!! HALLOWEEN WOD CONTEST is TODAY!

Dress up for your WOD on October 31st and you could win!

1. DRESS UP for your WOD at CFC. Oct 31st.
We’ll take your photo and post it to our Facebook page.

2. VOTING BEGINS! Like and share. Nov 1st.
On Nov 1st, we’ll invite everyone to ‘Like’ their favourite costume. If it’s you in the picture, share it with your Facebook friends. The first person whose costume photo gets 50 likes will win a $50 gift card to the Reebok CrossFit store or The Keg. Voting ends at midnight.

3. PRIZES for best costume, costume participation and CFC members who vote.
We’ll also give away one $50 gift certificate at random to anyone who dressed up, and one can of Dream Protein (a $46 value) to any CFC member who votes for their favourite costume.

Nov 2nd — we’ll post the winners to our Page at 2pm MST.

Comments: 14

Wednesday, October 30, 2013

21, 15, 9 rep rounds for tine:

Deadlift – 225#/150#

Box Jumps – 24″/20″

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

Comments: 43

Tuesday, October 29, 2013

Alternating on the minute for 20 minutes:

8 Power Snatch – 135#/95#

2 Rope Climbs

Coach’s notes:  For this WOD, you do 8 power snatches in the first minute, then 2 rope climbs in the 2nd minute (or vice versa), alternating each minute for 20 minutes. In other words, 10 sets of each. Post results and notes to comments.

Comments: 26

Monday, October 28, 2013

Hang Power Clean – 2, 2, 2, 2, 2, 2, rest as needed

Compare to March 20, 2012

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

Comments: 26

Sunday, October 27, 2013

“Angie”

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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

Compare to December 15, 2011

Comments: 21

Saturday, October 27, 2013

5 Rounds for time(s):

Row 400 m

15 Overhead Squats (OHS) -95#/65#

Rest 3:00

Coach’s notes:  Post time per round and total working time to comments.

CFC KIDS HALLOWEEN WOD – SAT, OCT 26

Get your costumes ready for a Spooktacular WOD!
All CFC kids who dress up will be entered into a draw to win one of two Cineplex Odeon movie passes ($25 value).

Comments: 18

Friday, October 25, 2013

A.  300 Double Unders for time:

Compare to September 13, 2013

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

Compare to January 12, 2013

C. 100 second L-sit hold

Compare to April 12, 2013

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

Comments: 21

Thursday, October 24, 2013

“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.

Compare to July 7, 2013

Comments: 32

Wednesday, October 23, 2013

Snatch Shrug/Snatch High Pull/Power Snatch – 1.1.1. X 8-10 sets, rest 2-3:00

Coach’s Notes:  For the snatch shrug, pull the weight off the floor and finish vertical with shoulders shrugged, but arms straight.  In the snatch high pull, finish vertically, shrug and then keep moving the elbows up, but don not re-bend and start to come back down.  Post loads for all sets to comments.

Comments: 23

Tuesday, October 22, 2013

5 rounds for time:

Run 400 m

20 Knees to Elbows

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

CFC KIDS HALLOWEEN WOD – SAT, OCT 26

Get your costumes ready for a Spooktacular WOD!
All CFC kids who dress up will be entered into a draw to win one of two Cineplex Odeon movie passes ($25 value).

Comments: 28