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Lifting Ourselves and One Another

Monthly Archives: February 2008

Friday, February 29, 2008

James gets interviewed in Santa Cruz


‘Fight Gone Bad’ – 3 rounds for reps:


1.         Wallball

2.         Sumo Deadlift High Pull (SDLHP)

3.         Box Jump

4.         Push Press

5.         Row (calories)

6.         Rest 1 minute


Coach’s notes:  For this workout perform 1 minute at each exercise with no rest between.  Once you have done all 5 exercises, rest for 1 minute exactly, then repeat for 3 rounds.  Record the number of reps for each exercise in each round (this takes a bit of record keeping, so have pen and paper handy).  For guys the wallball is done using 20 lb and gals using 12lb.  For guys the SDLHP and Push Press are done using 75 lb and gals using 55lb.  Box jump is to 20 inches.  For the row use calories as reps.  If this is your first time have fun!  Post total reps as a score to comments.

Comments: 10

Thursday, February 28, 2008


1 round for time:


Row 800m

40 Deadlift

Row 600m

20 Deadlift

Row 400m

10 Deadlift

Row 200m


Coach’s notes:  Guys use body weight in the deadlift, gals use 70% body weight or scale these loads as appropriate.  Post time to complete to comments.

Comments: 4

Wednesday, February 27, 2008


Pull-ups on the minute

Coach’s notes:  Perform 1 pull-up in the first minute, then 2 in the second minute, 3 in the third and so on until you are unable to complete the required number of pull-ups in the given minute.  Post the number of minutes and partial round to comments.

Comments: 13

Tuesday, February 26, 2008

James in Santa Cruz


400 walking lunges

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

Comments: 12

Monday, February 25, 2008

The gang at Santa Cruz


Front Squat – 2, 2, 2, 2, 2, 2, 2, 2

Coach’s notes:  Hit your maximum 2 repetition front squat.  Rest somewhere between 2 and 5 minutes between sets.  Post loads for all 8 sets to comments.

Comments: 6

Sunday, February 24, 2008

You want me to do what?


As many rounds in 20 minutes of:


10 Dumbbell Split Jerk

10 Kettlebell (KB)swing


Coach’s notes:  Guys use 25lb dumbbells and gals 15 lb for the split jerk.  Guys use a 1.5 pood KB or 55lb and gals use 35lb.  Post rounds complete to comments.

Comments: 10

Saturday, February 23, 2008

Grant and Kathleen with Annie from CFHQ


5 rounds for reps:



Sumo Deadlift High Pull (SDLHP)

Rest 2:30


Coach’s notes:  Guys use 95lb for the SDLHP and gals 55lb.  The push-ups must be continuous, full range of motion.  In other words no stopping and chest to deck, then arms completely straight at top.  Body MUST also remain perfectly neutral for all reps.  Substitute knee push-ups is appropriate.  For the SDLHP you the bar must touch and go.  In other words you cannot rest it on the floor.  Post reps for each exercise and round to comments.

Comments: 11

Friday, February 22, 2008


“Helen err… Nancy” – 5 rounds for time:


400m run

15 – 95 lb Overhead Squat


Coach’s notes:  Gals use 55lb.  Scale the load of the squat if necessary and post load and time to complete to comments. 

Comments: 7

Thursday, February 21, 2008

Geoff and Nicole


1 round for time:


Row 500m

50 double unders

Row 500m

100 double unders

Row 500m

50 double unders

Row 500m


Coach’s notes:  The thing I like about double unders is that whether you are good at them or not, they are very challenging.  If you are proficient, rip them off and then get back to your rows.  If you are still learning them, this is a chance to practice.  If you are currently unable to get them, again use this as practice time and count legitimate attempts as reps until you are able to do them successfully.  Post time to complete to comments.

Comments: 5

Wednesday, February 20, 2008

Chantal and Annie

Back Squat for maximum weight:
10, 5 and 3 repetitions

Coach’s notes:  For this workout determine the heaviest load you can lift for 10, 5 and 3 repetitions.  Work up to these sets and rest as much as needed between.  Post load for all 3 to comments. 



Comments: 14