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Lifting Ourselves and One Another

Sunday, July 6, 2008

6 rounds for time:

100 m Dumbbell Farmer’s Walk

100 m Walking Lunge

100 m Broad Jump

100 m Walking KB Swings

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


Comments: 13

what’s a broad jump?
this is going to be slow….I’m running the Half Marathon at 7a.m.

good luck in the run tomorrow Paige. For the broad jump you get into your jump stance and jump as far forward as possible. The farther you can jump = the less jumps req’d to cover 100m. I’ve measured off 2 areas outdoors so prepare yourselves with bug spray. We can also do it indoors but it’ll get a little congested.

SteveG – medium coffee black – cheers!!!

FYI – for class purposes today we will do 6 rounds of 100 feet. Not sure if the initial idea was feet or meters. I did two rounds this morning in meters with 20kg/hand for the farmers walk, standing broad jumps, 20kg walking kb swings. round 1 – 11:53 round 2 – 12:55
800m = 2624 feet so we will do 2400ft in the workout.

Farmers walk; 35lbs
KB Walks; 37lbs
Total time; 27:39
thanks for the bug juice Trevor!

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Impossible for me… I will get it eventually.

95# Grace attempt.

Farmers Walk – 24kg/hand
KB Walk – 20kg

Farmers Walk – 40lb/hand
KB Walk – ?

As Rx’d


24kg for FW
20kg for KBS

anyone here the results of the games yet? the final heat should be done by now….

Congrats to all the Calgary Crossfitters @ the Games! Great job!

WOD in class as rx’d with meters ( Thank You Trevor!!!)
Farmer’s walk – 40lbs per hand
KB swing walk – 1 pood


Congrats Paige for getting it done in feet after running 22km in the AM

oops! I meant to type “feet”. Thanks for the correction, Trevor!

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