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Lifting Ourselves and One Another

Monthly Archives: November 2014

Monday, December 1, 2014

12, 9, 6, rep rounds for time:

Deadlift – 315#/210#

Bar Muscle Ups

Coach’s notes:  Post time to complete to comments. Note, this WOD is from CrossFit.com on Nov. 29, 2014.

Important Reminder – today is day one of our two week “Give Heavy” campaign  to assist the Interfaith Calgary Food Bank starts Monday, starting today until Monday, December 15 we are asking for non-perishable food items to be dropped into the food bank boxes when you come into WOD .  At the end of the drive, Coach Tania will weigh all the food and Coach Jason will program a special WOD for Tuesday, December 16 using the total weight of the donations. Let’s give heavy and lift heavy!!

Comments: 31

Sunday, November 30, 2014

Nov.30.14

A1. Alternating Dumbbell Ground to Overhead – 10 reps (5 reps/arm) x 5 sets, rest 2:00

A2. GHD Sit up –  1015 reps x 5 sets, rest 2:00

A3. Single Leg Squats (Pistols)- 5 reps left, then 5 reps right (10 total) x 5 sets, rest 2:00

*Note increase weight per set if you are reaching 10 reps

Compare to August 22, 2014

Coaches notes:  Post results for all sets to comments.

Comments: 9

Saturday, November 29, 2014

Nov.27.14

All sets for reps:

A. 2:00 Assault bike for calories

B.  2:00 Deadlift – 185#/125#

C.  2:00 Shoulder Press – 95#/65#

D. 2:00 Rope Climb

E.  2:00 Back Squat – 135#/95#

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

Our holiday “Give Heavy” campaign to assist the Interfaith Calgary Food Bank starts Monday, December 1 and runs to December 15. During this time we are asking for non-perishable food items to be dropped into the food bank boxes when you come into WOD during those dates.  At the end of the drive, Coach Tania will weigh all the food and Coach Jason will program a special WOD for Tuesday, December 16 using the total weight of the donations. Let’s give heavy and lift heavy!!

Comments: 7

Friday, November 28, 2014

Nov.28.14

Hang Clean/Front Squat/Split Jerk – 1/1/1 X 8 sets, rest 2:00-3:00

 

Coach’s notes:  Post loads for all sets.

CFC’s second annual Holiday Potluck is happening on Saturday, December 6 at 7pm. You bring the sides, dessert or drinks and we provide the turkey! Prepare for good food, great company and if it’s anything like last year some fun gymnastic shenanigans on the rig! See you there CFC.

Comments: 15

Thursday, November 27, 2014

Fod Drive Nov.2014.website

With a continuously running clock complete:

2 Rounds of:

1)  2 Minutes of Jump Over a Box – 24”/20”

2)  2 Minutes of Pull-ups

3)  2 Minutes of Kettlebell (KB) Swings – 2.0/1.5 pood

REST 2:00

Coach’s notes:  Post reps completed and totals for all sets.

Our holiday “Give Heavy” campaign to assist the Interfaith Calgary Food Bank starts Monday, December 1 and runs to December 15. During this time we are asking for non-perishable food items to be dropped into the food bank boxes when you come into WOD during those dates.  At the end of the drive, Coach Tania will weigh all the food and Coach Jason will program a special WOD for Tuesday, December 16 using the total weight of the donations. Let’s give heavy and lift heavy!!

 

Comments: 12

Wednesday, November 26, 2014

Nov.26.14

Tabata Intervals for time:

1. Dips

2. Overhead Switch Lunge – 45#/25# plate

3. Power Clean – 135#/95#

4. Double Unders

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

It’s almost that time of year again! CFC’s second annual Holiday Potluck is happening on Saturday, December 6 at 7pm. You bring the sides, dessert or drinks and we provide the turkey! Prepare for good food, great company and if it’s anything like last year some fun gymnastic shenanigans on the rig! See you there CFC.

Comments: 13

Tuesday, November 25, 2014

Nov.25.14

1 Round for time:

Row 500 m

30 Burpees to 6′ over two hand reach

40 Knees to Elbows

50 Dumbbell Thrusters – 45#/30#/hand

Row 500 m

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

Comments: 22

Monday, November 24, 2014

Nov.24.14

Overhead Squat  – 3, 3, 3,, 3, 3, 3

Compare to April 27, 2014

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

Comments: 30

Sunday, November 23, 2014

Nov.23.14

 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.

Compare to April 29, 2014

Comments: 7

Saturday, November 22, 2014

“Push Your Tush”
32 Double Unders
Then….
9 Rounds
2 Squat Cleans 225/155#
11 Burpee Over Bar
14 Alternating Drop Lunges (bodyweight) on a 45# plate
After 9 Rounds finish with 32 Double Unders
*See video for Drop Lunge instructions, use the best movement for your class

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

Important Reminder – today is a commemorative WOD for late CrossFit AI member Sam Yeung who lost her battle with colon cancer earlier this month and left behind a husband and 2 year old child. We will be doing CFAI’s programmed WOD at CFC and will be taking a pic of each of the classes that participate. If you’d like to find out more about this cause and the fundraising event that’s happening Sunday, November 23 check out the link provided.
http://crossfitai.com/news-and-events/push-for-the-tush/

Comments: 21