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Lifting Ourselves and One Another

Monthly Archives: August 2014

Sunday, August 31, 2014

Aug.31.14

4 Rounds for time(s):

10 Bar Pull Overs

20 Box Jumps – 24”/20”

30 Sit-ups

40 Squats

50 Double Unders

REST 3:00

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

LABOUR DAY WEEKEND HOLIDAY HOURS

SATURDAY, AUG 30, 2014
All classes & Open Gym as scheduled
No Intro Class

SUNDAY, AUG 31, 2014

All classes as scheduled
No Intro Class, Clubs & Targeted Training
MONDAY, Sept 1, 2014
Adult Classes: 9am, 10am, 6pm only
CFC kids: 4:15-5pm | No Open Gym
Comments: 5

Saturday, August 30, 2014

Aug.30.2.14

1 Round for time:

Run 400 m

20 Single Arm Alternating Dumbbell Snatch – 55#/35#

40 Overhead Walking Lunges – 45#/25#

20 Burpees

40 Kettlebell Swings – 1.5/1.0 pood

20 Push Press – 115#/75#

Coach’s notes:  This is a partner WOD from next weekend’s Bridge City Beatdown competition in Saskatoon. Perform in a conga line with a partner or as an individual if you prefer. Post time to complete to comments.

LABOUR DAY WEEKEND HOLIDAY HOURS

SATURDAY, AUG 30, 2014
All classes & Open Gym as scheduled
No Intro Class

SUNDAY, AUG 31, 2014

All classes as scheduled
No Intro Class, Clubs & Targeted Training
MONDAY, Sept 1, 2014
Adult Classes: 9am, 10am, 6pm only
CFC kids: 4:15-5pm | No Open Gym
Comments: 11

Friday, August 29, 2014

Aug.29.14

“Elizabeth”

21, 15, 9 rep rounds for time:

Clean – 135/95#

Ring Dips

Coach’s notes:  There are 2 versions of this WOD, power clean and squat clean. Choose your poison and post results to comments.

Compare to October 24, 2013

Comments: 14

Thursday, August 28, 2014

Aug.28.14

Front Squat – 1, 1, 1, 1, 1, 1, 1

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

Compare to March 4, 2014

Comments: 21

Wednesday, August 27, 2014

Labour Day website

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

15 Power Snatch – 75#/55#

10 Chest to Bar Pull ups

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

LABOUR DAY WEEKEND HOLIDAY HOURS

SATURDAY, AUG 30, 2014
All classes & Open Gym as scheduled
No Intro Class

SUNDAY, AUG 31, 2014
All classes as scheduled
No Intro Class, Clubs & Targeted Training
MONDAY, Sept 1, 2014
Adult Classes: 9am, 10am, 6pm only
CFC kids: 4:15-5pm | No Open Gym

Comments: 20

Tuesday, August 26, 2014

Aug.26.14

3 rounds for time:

Run 800m

15 Strict Handstand Push Ups (HSPU’s)

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

Comments: 12

Monday, August 25, 2014

Aug.25.14

Complete all sets:

A. Row 500 m

Compare to May 20, 2013

B. 250 Double Unders

Compare to June 30, 2014

C. Static Back Extension – one set

Compare to June 30, 2014

D. AMRAP Back Squat in 1:00 – bodyweight

Coach’s notes:  Rest as needed and post results for all sets to comments.

Comments: 18

Sunday, August 24, 2014

Aug.24.14

5 rounds for time:

10 Thrusters – 165#/105#

 20 Hanging Hip Touches – alternating arms (10/side)

30 Sit ups

40 Switch Lunges (20/side)

Rest 3:00

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

Comments: 6

Saturday, August 23, 2014

Aug.23.14

“Madi”

For time:

100 Unders

90 Back Extensions

80 Squats

70 Sit-ups

60 Lunges

50 Push-ups

40 Box Jumps

30 Wall Balls

20 Burpees

10 Pull-ups

Coach’s notes: CFC Benchmark WOD for the board. Use 24″ for box jumps. Guys use 20lb wallball, gals use 14lb. Post time to comments.

Comments: 11

Friday, August 22, 2014

Aug.22.14

A1.  Bench Press – 1 rep x 6 sets, rest 2:00

A2.  Single Leg Squats (Pistols) – 10 reps (5 per leg) x 6 sets, rest 2:00

Compare to June 15, 2014

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

Hopefully you guys have heard of CrossFit Calgary’s competition coming up in the fall: The Attollo Cup.

If you haven’t, you’re hearing about it now; if you have, you may be asking “The WHAT? Cup?”
With all the “Battles” and “Beatdowns” out there, the name might sound a little out of place when thinking of a local competition.
So why did we choose the name?

Attollo literally means to lift, raise, or elevate.

So, what does that have to do with competition?

At CFC we believe in “lifting ourselves, and one another”; and competing is the best way to do this!

It’s not about the cash prizes; though it’s a nice compensation for the time and effort required to win one of these things.
It’s not about the bragging rights; though we do measure fitness through comparison.

What IS it about?

It’s about when you’re into your last round of the third event of the day: it’s just you, the barbell, the clock, and your judge. This is when you come face to face with the things which always hold you back: the thoughts of “I can’t”, or “I’m too tired” come and rear they’re ugly heads.
Then you look at your “competition”. They’re fighting the same fight, doing the same movements, feeling the same fatigue.

But one of you picks up the bar…

If you pick up the bar first, it’s because you know they were about to and now you’re in the lead; if they pick up the bar, you’re right behind them so they don’t get too far ahead.
If they can do it, so can you; and they only reason they can is because you can!

This is lifting ourselves and one another: past what we thought we could do, past where we thought we could go, making us stronger than we thought we could be.

We can’t do these things without each other, and competition time is a celebration of that!

That’s why it’s The Attollo Cup.

ATTOLLO CUP • CrossFit Calgary’s Annual Competition

Saturday, Sept 20, 2014 • Cash Prizes • Entry fee: $80

Men & Ladies Events • Limited space

SIGN UP

Comments: 10