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Lifting Ourselves and One Another

Saturday, June 23, 2012

A1.  Back Squat – 5 reps x 5 sets @ 30X2, rest 2:00

A2.  Bench Press – 4-5 reps x 5 sets @ 30X2, rest 2:00

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

Compare to January 12, 2012

Comments: 14

OMG, I Love that picture of you Tessa (and baby)!!!!!!!!


A1: 185- low back still sore from Wednesday.
A2: 225- should have probably tried 235.

Fun workout. Nice start to the weekend! Thanks Brett.


Looking great Tessa:)
A1) did Front Squat instead 125/135/145/155/170
A2) 95/105/115/125/135×2 did one more rep here just for fun.
Thanks Brett and Jason. Strong lifting KP and Rebecca.


A1. worked up 325
A2. got 235 once 5 times the second 4


Didn’t keep track; focused on technique.
One day I will figure out how to squat… Thanks Jason, Rebecca, Chelsea and Yaz for all of your help and pointers!

Yaz, it was so great to finally see you again!!!


A1. worked up to 225 for 5th set. Big thanks to Jason and Brett for helping me relearn to squat, I have been doing it wrong all of my life.

A2. worked up to 295 on 4th set. Failed on 3rd rep of my 5th set at 315.


A1. 95/115/145/155/165 These felt really good today. I was only 10lb under my one rep max, so I think a new one rep max maybe coming soon.
A2. 63/73/93/98/100 I needed help for the last rep in the last set. This is a 5lb PR!
Another great class! Thanks Jason and Brett!


A1: 95/115/125/115/115 (thanks for keeping me in check here Brett)
B2: pushups x 10 reps with 3 second plank hold at the top
Thanks Jason and Brett!


A1: 95/115/125/130×4/130×3
A2: 52/62/68/72×4/72×3 – really need to work on bench press
Thanks Brett and Jason
Then stayed for the run wod with Laura!
Fun morning at CFC!


CFC Run Club
Great class this morning Laura…
Thanks for keeping it interesting!


12miles and 25 obstacles at tough mudder Whistler. Man that crossfit really helped as we were passing people all day. Tons of fun.


Went in for Oly class
HPC 3×5 95/115/135/145/145 last set was a little ugly so did a back-off set at 115. Thanks Kris and Jesse.


Brought some of my son’s spring hockey team in along with some friends for a session.
Everyone had such a great time! Thank you so much Laura and Gord! You both have such amazing energy with the kids! The kids had a riot, and I think some of the parents did too . Thank you again!


A1 Worked up to 175
A2 5 at 205 3 at 215.
Great class Jason, good to see everyone.


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