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Lifting Ourselves and One Another

Saturday, May 30, 2009


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Coach’s notes:  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it, although not if this is your first time!  Post time to comments.

There are some changes to the class schedule effective June 1st.  Click here to view.

POSE Running classes will be offered starting June 14.  Click here for more details

Comments: 16

CrossFit Kids 845 am class will be at Arbour Lake playground today-across from Amaranth Foods. We will meet at Tennis court

37:20 without the runs (forgot them)

CrossFit Kids–Parker, Anderson, Kelly, Haley and Aiden completed Murph TEAM Style in 20:13 in the sun at Arbour Lake! Excellent Work CrossFit Kids!

9:30 with James

10-1 Knee to Elbow, Box Jumps, 1.5 pood Goblet Squat, Pull-ups, 1.5 pood KB Swing
Time= 21:30

OPT Special: “Five Frickin’ Fifty-Five”
10,9,8,7,6,5,4,3,2,1 of
K2E’s, Box Jumps, Goblet Squats, Pull-ups, KBS
Used 20″ box, 25# KB
Very tough as still struggling with head cold or allergies. Started wheezing during first round. Brutal, but finished with 5 tears! Thanks James for one heck of a workout!

Oops, forgot: used blue band for pull-ups

10:30 class with James – “Five Frickin’ Fifty-Five”
K2E’s, 24″ Box Jumps, 1.5 pood Goblet squats, Pull-ups, 1.5 pood KBS
24:45 with 6 tears, one bloody PU bar, and a really bloody KB

10:30 with James
five f!#*&%ing fifty-five

Knees to chest
18″box jumps
1.5 pood for goblet squats and KB swings
green band for PUs


James’s 9:30 Class.

“Five Frickin’ Fifty-Five”10,9,8,7,6,5,4,3,2,1 of

Box Jumps,
Goblet Squats,

Used 24″ for box,
1.5 pood for KB


Finally NO band! YES! 🙂

Decided to check out the UNBC facilities…

Didn’t have a stopwatch, but as far as I can tell it was between 45 and 48 min (no vest).

Pretty sure I did an extra 280m on the first run, and may have done an extra round of the rest (cindy style).

OPT Special: “Five Frickin’ Fifty-Five”
10,9,8,7,6,5,4,3,2,1 of
K2E’s, Box Jumps, Goblet Squats, Pull-ups, KBS (1.5 pood)
Used 24″ box

Murph. 49:38. (no vest…) 20 round of 5 pullups, 10 pushups, 15 squats.

Pullups were done with an olympic bar on the top rung of my squat rack. My knees are about an inch above the floor when I hang, so i had a sort of pseudo kip going. Worked out okay, harder on the grip for sure.

Not especially proud of this time. I think it’s tough to stay focused and push hard when you know you still have about eighteen thousand reps to go. I ran the last 800m in just over 3 minutes though, so I feel good about that anyway.

9:30 with James
“five frickin’ fifty five”
as rx’d (24″ box/KBS 1 pood) except blue band pullups
Thanks James

btw, canada west qualifier vid featured on the main site.
Nice work everyone, … fame and glory!

June 1st
Mile 7:52
Cindy 10 rounds even
Mile Row 500m Run .7mi as treadmills were busy
40:30 -ish



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