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Lifting Ourselves and One Another

Monthly Archives: September 2014

Tuesday, September 30, 2014

Sept.30.14

All sets for time:

A. 75 Wallballs – 30#/20#

B.  100 Sledge Hammer Strikes (50 per side)

Compare to August 18, 2014

C,  15 Muscle Ups

Compare to July 14, 2014

D. Static Back Extension – one set

Compare to June 5, 2014

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

Comments: 10

Monday, September 29, 2014

Sept.28.14

5 rounds for time:

Run 400 m

12 Deadlift – 315#/205#

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

Comments: 20

Sunday, September 28, 2014

Sept.28.14.2

As Many Reps As Possible (AMRAP) in 20 minutes:

20 Alternating Single Leg Squats- 1.0/0.7 pood

20 Alternating Hanging Hip Touches

20 Alternating Single Arm Power Snatch –  1.5 /1.0 pood

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

Comments: 8

Saturday, September 27, 2014

CFC_website_560x400_PullUp_Fall2014_v3

Snatch – 2, 2, 2, 2, 2, 2

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

Comments: 6

Friday, September 26, 2014

Sept.26.14

50, 30, 20 rep rounds for time:

Knees to Elbows (While a partner hangs from the pull up bar)

Row for Calories (while a partner holds a deadlift – 255#/175#)

Coach’s notes:  Today’s WOD is a partner WOD, yay! Post time to complete to comments.

Comments: 13

Thursday, September 25, 2014

Sept.25.14

CrossFit.com WOD

3 rounds for time of:
Run 400 meters
30 squats
20  Push press – 115#/75#

Coach’s notes: Post time to comments.

Comments: 25

Wednesday, September 24, 2014

Sept.24.14

As Many Reps  As Possible (AMRAP) with a continuously running clock:

2:00 – Pull ups

2:00 Power Clean – 135#/95#

2:00 – GHD Sit ups

2:00 – Box Jumps – 24″/20″

2:00 – Double Unders

Coach’s notes:  Post reps per exercise and total to comments.

Comments: 12

Tuesday, September 23, 2014

Sept.23.14

Front Squat – 3, 3, 3, 3, 3,  3

Coach’s notes: Post loads for each set to comments.

Compare to June 19, 2014

Comments: 17

Monday, September 22, 2014

Sept.22.14

5 rounds for time(s) and reps:

Run 400 m

AMRAP Bench Press – 135#/95#

Rest 2:00

Coach’s notes:  Post time to complete each round and number of bench per round plus totals to comments.

Nicki Rehn completes the Tor de Geants in Italy. This 205 mile footrace is an ultramarathon which Nicki was the only non-professional ultra-marathoner to podium in this year’s event!! Nicki PR’d her time by 15 hours! An unbelievable accomplishment and one that surely would require inconceivable mental fortitude. We are both inspired and awestruck by your accomplishment Nicki! Incredible!!!

Comments: 14

Sunday, September 21, 2014

Sept.21.14

Attollo Cup 2014 Event 1

“Muscle-up DT”

5 Rounds for time
12 Deadlift
9 Hang-Power Clean
6 Shoulder-to-Overhead
3 Bar Muscle-ups

RXd weight of 155/105lbs

Coach’s notes:  Post time to complete to comments.  Note – athletes had a 13 minute time cap. As an additional note, pictures and results from today’s Attollo Cup competition will be coming Sunday.

Comments: 3