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Lifting Ourselves and One Another

Friday, August 21, 2009

As many rounds in 20 minutes of:

8 Push Ups

16 Back Extensions

32 Double Unders

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

CrossFit Calgary KIDS custom tees are now in!  $20 each in S-M-L Kids sizes.  A big thank you to CFC Kid COLTON S. for the use of his squat picture!

CFC offers CF Kids classes for 6-12 year olds, for teens (12-17 year old) and for preschoolers (2.5-5 year olds)!  Check out www.crossfitcalgary.ca/kids for class times and details or ask your coach!

Attention Moms
CrossFit Preschoolers scheduled for Monday, August 24 at 1 pm will be rescheduled for Friday, August 28 at 1 pm.  This will include our ‘End of Summer PICNIC’ so keep your fingers crossed for good weather and we will be at Arbour Lake! 


Comments: 12

Nice t-shirt! Sadly, I can’t come to class today and wondered if anyone could kindly tell me what a good substitute for back extensions would be. Thanks.

good mornings- rack a bar/pvc on your back like a back squat and bend at the hip with your knees slightly bent. keep back neutral throughout the movement. that would be my suggestion.

What about supermans????? Would that be a sufficient replacement???

If you have an exercise ball you could do back extensions on that with your feet on the wall. Otherwise good mornings are probably your best bet.

Katie, the supermans are a great sub for back extensions as Katrin mentioned if you have no equipment. Good mornings or waiter’s bow are also good if you have something for resistance like a bar or heavy med ball.

those shirts are soooooo awesome!!! I love them- wish you could get them in big people sizes!!!

we have shirts for adults too! (2 other designs)

Wow! Thanks everyone for the suggestions. Everyone at CFC is so supportive and kind! I do have a bar so I think I will try the good mornings.

4 rounds and got through 25 double unders on the 5th round

10 rounds + 8 pushups and 11 back extensions. Thanks for the help with the pull-ups Brett. Good work today everyone.

12 rounds + 2 pushups. Got caught on my feet on 32nd rep like 4 times… stupid DUs.

Crossfit BC WOD:
Partner workout with Sister! – 5 rounds each (10 total) – Alternate rounds.
3 Pushups
6 Deadlift – 65#
9 Front Squat – 55#
12 Scarecrow Jumps

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