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Lifting Ourselves and One Another

Friday, October 29, 2010

A.  Hang Clean – 3 reps x 6 sets, 90-120 second rest @70-80% of 1 RM clean

B.  Front Squat and Jerk – 1.1 x 6 sets, 90-120 second rest @ 75-85% of 1 RM clean

C.  Clean Pull – 3 reps x 5 sets, 90-120 second rest @ 90-100% of 1 RM clean

Coach’s notes:  Focus primarily on technique today.  Post pointers that you need to remember to improve on the lifts, not loads to comments.

Reminder – last day to sign up for CFC4Silent auction closes at end of competition.

We are currently having some technical difficulties with our user lists so when you try to login to post a comment you’ll be prompted to register with our site again.  We are currrently working on this and hope to have our user list restored and back up as quickly as possible.  In the meantime you can choose to re-register to post a comment, if you’d like.  Sorry for the inconvenience. :(

Comments: 1

Sorry for the technical problems everyone. Don’t you just love those who choose to use their technological powers for evil? Anyways, if you’d like to re-register to post a comment, and need some help here are the intstructions to do so. First, click on “You Must be Logged in to Post a Comment” under a WOD. Then click on the link “Register” found under the username and password boxes. Pick a username that you’d like to use and type it in the first box. This is the name that will show up beside each of your posts. Then type in your email address. WordPress will then send you a password to use to post a comment. Copy and paste that password and type your chosen username in the appropriate boxes. You are now registered with our site (again). To change your password to one you choose, click on your username. It should be a red link if you’re still logged in. This will bring you to your profile page at the bottom of which you will have the option of changing your password by typing it in twice. If you’re having any difficulties and would like me to assist you personally, please email me at rhiannon@crossfitcalgary.ca. Again, sorry for the inconvenience and we appreciate your patience while we try to squash these techie bugs!

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