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Lifting Ourselves and One Another

Monthly Archives: November 2008

Sunday, November 30, 2008

8 rounds for reps:

30s KB swings


Rest 1:00

Coach’s notes:  Guys use 1.5 pood and gals 1 pood for the swings and SDLHP.  Post reps for each exercise per round and totals to comments.


Comments: 11

Saturday, November 29, 2008

In 12 minutes complete:

75 Wallballs

AMRAP Hang Power Clean

Coach’s notes:  Guys use 20 lbs and gals use 12 lbs for wallballs.  Guys use 115 lbs and gals use 75 lbs for cleans.  Post number of cleans completed to comments.

Compare to October 20, 2008 


Comments: 5

Friday, November 28, 2008


Power Clean – 3, 3, 3, 3, 3, 3


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


Comments: 7

Thursday, November 27, 2008

CFC Kids

As many rounds in 20 minutes:

10 Overhead Squats (OHS)

10 Burpees

Coach’s notes:  Guys use 95 lbs and gals 65 lbs for the OHS.  Post number of completed rounds to comments.


Comments: 8

Wednesday, November 26, 2008

8 rounds for times:

250m row

25 Double Unders

2:00 Rest

Coach’s notes:  Post times for each set and total to comments.


Comments: 10

Tuesday, November 25, 2008

1 Round for time:

75 Back Extension

50 Deadlift

25 Handstand Push-ups (HSPU)

Coach’s notes:  Guys use 195 and gals 135lbs for deadlift.  Post time to complete to comments.


Comments: 9

Monday, November 24, 2008

CFC Kids

For reps:

5 minutes Jumping pullups

4 minutes Sumo Deadlift High Pull (SDLHP)

3 minutes Push-ups

2 minutes Squats

1 minute Burpees

Coach’s notes:  Guys use 65 lbs, gals use 45 lbs for SDLHP.  Post reps for each exercise  and total to comments.


Comments: 14

Sunday, November 23, 2008


Snatch -1, 1, 1, 1, 1, 1, 1


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


Comments: 5

Saturday, November 22, 2008


10 rounds for reps:

AMRAP Weighted Pull Up 

Coach’s notes:  AMRAP stands for as many reps as possible.  This is not a timed work out so, use as much rest as desired between sets.  Guys use 45 lbs and gals use 15 lbs, or scale as required.  Post reps for each set and total reps to comments plus weight used.

Compare to September 16, 2008  


Comments: 3

Friday, November 21, 2008

CFC Kids


“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Coach’s notes:  In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five-minute round from which a one-minute break is allowed before repeating.  On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Add your points and post them to comments.

Compare to October 5, 2008


Comments: 10