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Lifting Ourselves and One Another

Monthly Archives: September 2009

Wednesday, September 30, 2009

50, 40, 30, 20, 10 rep rounds for time:

Push Up

Walking Lunge

Sit Up

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

Comments: 26

Tuesday, September 29, 2009

5 rounds for time:

400 m Run

20 Unbroken Pull Ups

Coach’s notes:  If you break up any set of pull ups (come off the bar) you must redo the entire set of pull ups.  Post time to complete to comments.

To view a slideshow of the Fight Gone Bad fundraising event click here.

Comments: 19

Monday, September 28, 2009

CFC Kids Take on FGB!

Split Jerk   1, 1, 1, 1, 1, 1, 1

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

Compare to June 13, 2009

A huge thanks to participants, volunteers, and spectators for making our Fight Gone Bad event such a huge success!  Click here for more details on the results of the event. 

Comments: 16

Sunday, September 27, 2009

Thruster Ladder 1-15

Coach’s notes:  For this WOD you must perform 15 sets of thrusters without breaking up the sets, however, you must set the bar down between each set.  In other words, perform the first set, which is one thruster by picking the bar up from the ground, doing the thurster and then returning it to the ground.  For the second set perform 2 thrusters, again starting from the ground and ending the set by returning the bar to the ground.  Continue in this fashion through 3, 4, 5, etc.  Remember you cannot break the set up.  For example if you are in round 10, you must perform all 10 reps without putting the bar back on the ground.  If you fail before rep 10 you must redo that set.  Thus rest as you see fit between sets so as not to fail.  Guys use 85 lbs and gals 55 or scale the load as required.  Heads up, this is 120 reps.

Compare to January 17, 2009

Comments: 17

Saturday, September 26, 2009

“Fight Gone Bad”

3 rounds of time:


Sumo Deadlift High Pull

Box Jumps

Push Press

Row (calories)

Coach’s notes:  For FGB 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 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.  Guys use 20 lbs and gals use 14 lbs for the wallballs, 75 lbs and 55 lbs for the SDLHP and push press.  Box jumps are 20″ for all.  Add your points and post them to comments.

Compare to August 22, 2009

Good luck to all fundraisers doing Fight Gone Bad!!  www.fgb4.org 


Comments: 16

Friday, September 25, 2009

5 rounds for time:

30 Unbroken KB Swings

15 Jumping Pull Up Burpees


Coach’s notes:  Guys use 2.0 pood and gals 1.5 pood for KB swings.  If KB swings are broken, that set must be repeated.  For burpees set bar 6 inches above two hand reach.  Post time to complete to comments.   

Important Reminder – Fight Gone Bad fundraiser is happening tomorrow at CFC.   


Comments: 17

Thursday, September 24, 2009

1 round for time:

800 m Run

40 Pick it Up and Put it Overhead

800 m Run

Coach’s notes:  Guys use 105 lbs and gals 75 lbs for the lift.  Weight must start from the floor and reach full lock out overhead for each rep, you choose how to get it there.  Post time to complete to comments.

Compare to August 26, 2009

Comments: 17

Wednesday, September 23, 2009

Deadlift – 1, 1, 1, 1, 1, 1, 1

Coach’s notes: Work up to your maximum 1 repetition deadlift. Rest 2-7 minutes between sets, more rest the heavier the set. Post loads to comments.

Compare to May 6, 2009

Reminder that Fight Gone Bad fundraiser is happening on Saturday, September 26.  Join the CFC team by raising funds for a good cause.  Register to donate at www.fgb4.org.

Comments: 30

Tuesday, September 22, 2009

CFC teams up with Amy LaFleche to help orphanges in China

CFC teams up with Amy LaFleche to help orphanges in Tibet

7 rounds for time:

20 Shoulder Press

20 Sit Ups

Coach’s notes:  Guys use 75 lbs and gals 45 lbs for shoulder press.  Post time to complete to comments.

Compare to August 12, 2009

A note from Amy LaFleche-

CrossFit Calgary and members donated a total of $200 for the children at the Warithang Orphanage in Tibet who, as a result, received new skipping ropes, basketballs, soccer balls, and dodge balls. I had the opportunity to personally deliver the new gear and can tell you first hand that the kids were so incredibly excited and truly grateful.

When I first arrived at the orphanage the kids were playing with a flat basketball that didn’t bounce and another game using rocks. Thanks to CFC, by the time I left they were organizing their own leap frog and wheelbarrow races, playing basketball and soccer non-stop, doing burpees and double unders, and having a ridiculous amount of fun with it all.

On behalf of the Himalayan Orphanage Project, the 182 orphans living at the orphanage, and for myself personally, I would like to give the biggest thank you to CFC and community for all of your donations, encouragement, and support. A very special thanks to Chantal who helped coordinate the fundraising and the planning of the games.



Comments: 31

Monday, September 21, 2009

As many sets as possible in 25 minutes of:

Ascending, unbroken Chest to Bar (C to B) Pull Ups


Coach’s notes:  For this WOD you first do 1 C to B pull up.  You must then come off the bar.  You must then do 2 C to B pull ups and come off the bar and so on adding one rep each set (ascending).  You can rest as long as needed between sets.  If you break up any set (in other words come off the bar before all reps are done) you must repeat that set.  Post number of rounds you reach to comments and if any sets were broken hence redone.  

Comments: 21