Monthly Archives: September 2009
Wednesday, September 30, 2009
50, 40, 30, 20, 10 rep rounds for time:
Coach’s notes: Post time to complete to comments.
Tuesday, September 29, 2009
Monday, September 28, 2009
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
Saturday, September 26, 2009
“Fight Gone Bad”
3 rounds of time:
Sumo Deadlift High Pull
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
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.
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
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.
Tuesday, September 22, 2009
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.
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.