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Lifting Ourselves and One Another

Monthly Archives: November 2013

Saturday, November 30, 2013

As Many Rounds in 15 minutes:

8 Knees to Elbows

10 Pistols – 1.5/1.0 pood (5 per leg)

12 Kettlebell Snatch – 1.5/1.0 pood (6 per arm)

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

CFC Holiday Food Drive December 1 – 15, 2013. Come in to CFC from Dec. 1-15 and bring some non perishable food donations to help out the Calgary Interfaith Food Bank. Then on Dec. 16 as much weight was collected in food donations we will lift that weight in a special WOD on Dec. 16! Have some fun, do a good deed and get a good WOD!

Comments: 18

Friday, November 29, 2013

A1.  Ring Push-ups – 10-15 reps @ 3030 x 5 sets, rest 2:00

A2. Weighted Pull-ups – 3, 3, 3, 3, 3, rest 2:00

Compare to December 9, 2012

Coach’s notes:  Post reps for A1 and loads for all sets in A2 to comments.

CFC Holiday Food Drive December 1 – 15, 2013. Come in to CFC from Dec. 1-15 and bring some non perishable food donations to help out the Calgary Interfaith Food Bank. Then on Dec. 16 as much weight was collected in food donations we will lift that weight in a special WOD on Dec. 16! Have some fun, do a good deed and get a good WOD!
Comments: 16

Thursday, November 28, 2013

On the minute for 30 minutes:

Clean and Jerk – 225#/150#

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

Comments: 22

Wednesday, November 27, 2013

4 Rounds for time(s):

Row 500 m

100 Double Unders

Rest 3:00

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

Comments: 26

Tuesday, November 26, 2013

Deadlift – 2, 2, 2, 2, 2, 2

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

Compare to May 14, 2013

Comments: 30

Monday, November 25, 2013

1 Round for time:

1000m Row

50 Wallballs – 20#/14#

100 KB Swings – 1.5/1.0 pood

50 Wallballs

1000m Row

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

Comments: 36

Sunday, November 24, 2013

30 Muscle-ups for time:

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

Compare to  August 23, 2013

Comments: 12

Saturday, November 23, 2013

Power Snatch – 3, 3, 3, 3, 3, 3

Compare to February 6, 2013

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

It’s that time of year again! Join us for a night of member appreciation and to celebrate the season by bringing a side, drinks or desserts to accompany our turkey at our annual Christmas Potluck! Let us know what you’ll be bringing by leaving a comment on our Facebook page. Season’s Greetings CrossFit Calgary!

Comments: 10

Friday, November 22, 2013

21, 15, 9, 21, 15, 9 rep rounds for time:

Push Jerk – 135#/95#/95#/65# (from floor)

Toes to Bar

Coach’s notes:  Guys use 135# and gals 95# in the first round, then strip the weight to 95# and 65# for the second round. Post time to complete to comments.

Comments: 19

Thursday, November 21, 2013

Front Squat – 2, 2, 2, 2, 2, 2, rest as needed

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

Compare to July 8, 2013

After 2 days and over 6000 photos later there are many thanks to go around. Thanks to the kids, members and coaches who took the time to be part of our first ever photo shoot and thanks to Rory our marketing director for setting it up. Thanks for the entire crew at Hero Images for making it such a success and so much fun! And not to forget, thanks to our entire membership for their flexibility with the altered schedule the last two days. The post production process takes a couple of months but as soon as we have the pics in in hand we will share them for all to see. Thanks so much everyone!!

Comments: 18