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Lifting Ourselves and One Another

Monthly Archives: May 2009

Thursday, May 21, 2009

Overhead Squat  1, 1, 1, 1, 1, 1

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

Compare to April 5, 2009

Comments: 13

Wednesday, May 20, 2009

6 rounds for time(s):

15 Pull Ups

15 Shoulder Press

Rest 1:00

Coach’s notes:  Guys use 105 lbs for shoulder press, gals use 65 lbs.  Post total time less rest to comments.

Comments: 21

Tuesday, May 19, 2009

As many reps in 5 minutes:

DB Squat Clean and Jerk

Row as many calories in 5:00

Coach’s notes:  Guys use 45 lbs per hand and gals use 30 lbs per hand.  Cleans must be full squat catch.  There is no break between exercises.  Post number of clean and jerk reps and total calories in row to comments.

Comments: 12

Monday, May 18, 2009

5 rounds for time:

Run 400m

15 Push Jerk

Coach’s notes:  Guys use 155 lbs and gals 95 lbs for push jerk.  Post time to complete to comments.

Holiday schedule info – Monday’s classes will run as usual on Victoria Day (Mon. May 18).

CrossFit Preschoolers Calgary-This Monday’s 13:00 class will be held at Arbour Lake Playground (across the street from Amaranth), weather permitting.  Please bring your family and a healthy snack.   Membership is $40/month or $12/class.

Comments: 14

Sunday, May 17, 2009

Front Squat – 1, 1, 1, 1, 1, 1, 1

 

Coach’s notes:  Determine your one repetition maximum front squat.  Post loads for each set to comments.

Holiday schedule info – Monday’s classes will run as usual on Victoria Day (Mon. May 18).

CrossFit Preschoolers Calgary-This Monday’s 13:00 class will be held at Arbour Lake Playground (across the street from Amaranth), weather permitting.  Please bring your family and a healthy snack.   Membership is $40/month or $12/class.

Comments: 11

Saturday, May 16, 2009

Rob C. Geoff, Michelle, Stacey, Taylor and Laura

10 rounds for time:

10 DB Power Snatch

10 Medicine Ball Walking Lunges

Coach’s notes:  Guys use 45 lbs and gals 30 lbs for power snatch and 20 lbs and 14 lbs for medicine ball walking lunges.  Post time to complete to comments.

Holiday schedule info – Monday’s classes will run as usual on Victoria Day (Mon. May 18).

Comments: 14

Friday, May 15, 2009

Tabata for reps:

KB Swings

GHD Back Extensions

Jumping Pull Ups

Dowel OHS

Coach’s notes:  Guys use 1.5 and glas 1.0 pood for swings.  Post number of reps for each exercise and total to comments.

CrossFit Preschoolers Calgary-This Monday’s 13:00 class will be held at Arbour Lake Playground (across the street from Amaranth), weather permitting.  Please bring your family and a healthy snack.   Membership is $40/month or $12/class.

Comments: 13

Thursday, May 14, 2009

 

      

“Yasmin”

250 Wallballs for time

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

Compare to November 29, 2007

Comments: 30

Wednesday, May 13, 2009

1 round for time:

500m row
25 Push-ups
50 SDLHP
50 Push-ups
50 SDLHP
25 Push-ups

500m row

Coach’s notes: Guys use 95 lbs for SDLHP and gals 65.  Post time to complete to comments.

Comments: 29

Tuesday, May 12, 2009

Back Squat 1, 1, 1, 1, 1, 1, 1

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

Comments: 19