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Lifting Ourselves and One Another

Monthly Archives: April 2014

Wednesday, April 30, 2014

Apr.30.14

A1. Handstand Walk – Max distance x 5 sets, rest 2:00

Compare to December 9, 2013

A2. Run 400 m x 5 sets, rest 2:00

Coach’s notes:  Post times for each run and distance for handstand walks to comments.

Comments: 22

Tuesday, April 29, 2014

Apr.29.14

 2014 Regionals Individual Event 3

Nasty Girls V2:

3 rounds of:

50 Alternating One Legged Squats (Pistols)

7 Muscle Ups

10 Hang Power Cleans – 175#/115#

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

Comments: 21

Monday, April 28, 2014

Apr.28.14

As many rounds in 12 minutes:

10 Overhead Switch Lunges (5 per leg per set)  – 45#/25#

20 Sit-ups

30 second Static Bar Hang

Coach’s notes:  For the static bar hang you are literally just hanging from the bar with body weight, arms can be extended (i.e. straight). Post number of rounds completed to comments.

Compare to May 28, 2013

Comments: 21

Sunday, April 27, 2014

Apr.27.14

Overhead Squat (OHS) – 3, 3, 3, 3, 3, 3

Coach’s notes:  For today’s OHS you must take the weight from the floor (in any manner) and once positioned overhead perform the 3 OHS.

Comments: 13

Saturday, April 16, 2014

Apr.26.14

40, 30, 20, 10 rep rounds for time:

Wallballs – 20#/14#

Box Jumps – 24”/20”

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

Comments: 16

Friday, April 25, 2014

Apr.25.14

5 Rounds for time(s):

 12 Deadlift – 225#/145#

Row 400m

Rest 3:00/2:00/1:00/0s

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

Comments: 19

Thursday, April 24, 2014

Apr.24.14

21, 15, 9 rep rounds for time:

Snatch – 95#/65#

Knees to Elbows

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

Comments: 30

Wednesday, April 23, 2014

Apr.23.14

A1.  Front Rack Barbell Walking Lunges – 10 steps (5 per leg) x 5 sets, rest 2:00-3:00

Compare to April 2, 2014

A2. Ring Dips – 10-15 (unbroken) x 5 sets, rest 2:00-3:00

Compare to February 20, 2014

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

Comments: 27

Tuesday, April 22, 2014

Apr.22.14

Alternating on the minute for 20 minutes:

15 KB Swings – 2.0/1.5 pood

45 Double Unders

Coach’s notes:  Post reps completed per round to comments.

Compare to January 19, 2014

Comments: 28

Monday, April 21, 2014

image

A.  3 rounds for time:

Run 400 m

100 m Broad Jumps

Compare to: March 29, 2013

Important Reminder –

Easter Monday CLASSES • April 21, 2014
Adults: 9am, 10am, 6pm ONLY
CFC kids: 4:15-5pm  •  NO OPEN GYM

 

Comments: 18