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Lifting Ourselves and One Another

Monthly Archives: July 2014

Thursday, July 31, 2014

Heritage Day website

A1.  Bench Press – 3 reps X 5 sets, rest 2:00

         Compare to May 9, 2014 

A2.  Box Jumps – 15 (unbroken) Box Jumps X 5 sets, rest 2:00

         Note: Increase height per set if unbroken

Coach’s notes:  Post load per set for A1 and height per set for A2 to comments.

HERITAGE DAY WEEKEND HOLIDAY HOURS

SATURDAY, AUGUST 2, 2014
All classes & Open Gym as scheduled
No Intro Class

SUNDAY, AUGUST 3, 2014
All classes as scheduled
No Intro Class, Clubs & Targeted Training
MONDAY, AUGUST 4, 2014
Adult Classes: 9am, 10am, 6pm only
CFC kids: 4:15-5pm | No Open Gym
Comments: 16

Wednesday, July 30, 2014

Jul.30.14

“Helen”

3 rounds for time:

400 m Run

21 KB Swings

12 Pull Ups

Coach’s notes: Weight for the kettlebell swings is 1.5 pood for guys and 1.0 pood for gals. Post time to complete to comments.

Compare to June 12 ,2012

Comments: 29

Tuesday, July 29, 2014

Jul.29.14

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

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

Compare to November 21, 2013

Comments: 15

Monday, July 28, 2014

Jul.28.14

3 rounds for time:

20 Toes to Bar

30 Burpees

40 ft Handstand Walk

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

Comments: 12

Sunday, July 27, 2014

Jul.27.14

5 rounds for time(s):

Run 400 m

12 Snatch – 165#/115#

Rest 2:00

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

Comments: 8

Saturday, July 26, 2014

Jul.26.14

1 round for time:

50 Calorie Row

50 GHD

50 Wallball – 20#/14#

50 Box Jump Overs – 24″/20″

Coach’s notes:  Post time to complete to comments. This was a team event in the 2014 CrossFit Games.

Comments: 5

Friday, July 25, 2014

Jul.25.14

A1. Deadlift – 5 reps x 5 sets, rest 0 seconds

Notes: Increase weight per set

A2. Weighted Walking Lunge (unbroken) – 24 steps (12/side) x 5 sets, rest 3:00

Notes: Guys use 2 pood and gals 1.5 pood/hand

Coach’s notes:  Post loads for A1 and steps unbroken to comments.

Comments: 10

Thursday, July 24, 2014

Jul.24.14

AMRAP in 12 minutes (As Many Rounds as Possible) of:

2 Rope Climbs

100 Double Unders

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

Comments: 8

Wednesday, July 23, 2014

Jul.23.14

6 rounds for time:

Run 200 m

20 Dumbbell Overhead Squats (10 left arm and 10 right arm)  – 45#/30#

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

Comments: 13

Tuesday, July 22, 2014

Jul.22.14

Tabata Intervals for Reps:

1.  Ring Support

2.  Back Extension

3.  Medicine Ball Clean – 20#/14#

4.  Chin Over Bar Strict Hold

Coach’s notes: Post results to comments.

Compare to April 16, 2014

Comments: 10