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Lifting Ourselves and One Another

Monthly Archives: November 2007

Saturday, December 1, 2007

10 sets for max. reps:

L- pull ups

rest 2:30

Coach’s notes:  For this workout, you are to perform as many L- pull ups as you can in one set, rest 2:30 and then try again as many L-pull ups as you can.  Keep track of the number of reps in each set and the total for all 10 sets and post to comments.  If you cannot do L-pull ups, substitute strict regular pull ups (i.e. no kipping).  if you cannot do a body weight pull up, substitute an assisted pull up.   

Comments: 2

Friday, November 30, 2007

75 reps in as few sets as possible of:

 Overhead squats (OHS)

Coach`s notes:  Recommended weight is 95 lbs. for guys and 65 lbs. for gals.  If you cannot lift these loads scale as appropriate.  For those that are working on their OHS try performing the WOD with a dowel only, but perform the squats in a doorway so that the dowel rod is not able to move forward and remember to keep the arms locked out, shoulders pressed up.  Try improving the depth of the squat throughout the WOD.  Post the weight used and number of sets to comments. 


Comments: 2

Thursday, November 29, 2007


250 wall balls for time

Coach’s notes:  Guys use 20 lb ball, gals use 12 lbs.  Post time to comments.

Comments: 5

Wednesday, November 28, 2007

5 rounds for times:

500 m row

rest 3 minutes

Coach’s notes:  These are sprints!  Post all 5 times to comments.

Comments: 3

Tuesday, November 27, 2007

Brett, James and Trevor



21, 15, 9 rep rounds for time:

225 # Dead Lift



Coach’s notes:  This is a CF benchmark workout.  Choose a DL weight that you can use comfortably for reps with perfect form for 10 reps.   Perform handstand holds for 42/30/18 sec per round respectively.   If you`re not comfortable at HSPU’s (Handstand Push Ups) yet try elevated push ups with feet higher than hips and nose to carpet. Keep back tight and weight on heels on dead lift. Post time of completion and comments/experiences to comments.

Comments: 1

Monday, November 26, 2007

James doing double unders



For time:

Row 1 km (7)

50 thrusters – 45 lb barbell

30 pull ups

Coach’s notes:  This is a CF benchmark workout.   Everyone uses 45 # barbell on this one.   Perform jumping pull ups if you’re still working on your pull ups.  Post time of completion and experiences to comments.

No Comments

Sunday, November 25, 2007



As many rounds in 20 minutes:

20 sit ups

10 push ups

Coach’s notes: Seems simple right?  Post experiences and rounds completed to comments.

No Comments

Saturday, November 24, 2007



5 rounds for time:

50 DB overhead walking lunges – 25/leg – 15 lbs/h

15 push up burpees

Coach’s notes:   Hold DB’s overhead so biceps are at ears at all times.   Have active shoulders and no elbow bending on lunges; stay tall.  This is a great midline test.   Chest to deck on burpees with clap of hands overhead.   Post time of completion and experiences to comments.

Comments: 3

Friday, November 23, 2007



For time:

1 mile sprint

Coach’s notes:  Warm the hips up well and compare to last weeks times/results.   Post time of last mile test and this one to comments.


Comments: 1

Thursday, November 22, 2007

ring dips


For Loads:

Clean and Jerk – 1,1,1; 120 sec

Front Squat – 3,3,3; 90 sec

Push Press – 5,5,5; 60 sec

Thrusters – 7,7,7; 30 sec

Coach’s notes:  Warm up for each movement and find an appropriate weight and use that weight for all 3 sets per exercise.   Stick to the rest time as rx’d and ensure perfect form for each movement.  Check out coach Greg Everett’s website http://www.cathletics.com/ for great videos on these movements as well as the performance menu -an outstanding online journal!

No Comments