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Lifting Ourselves and One Another

Sunday, May 2, 2010

A1.  DB Split Squat – 8-12 reps @ 3010 x 4 sets, rest 90 seconds            

A2.  L – Pull Ups – 4-6 reps @ 2110 x 4 sets, rest 90 seconds

B1.  Pistols – 12-15/leg @ 3010 x 3 sets, rest 60 eseconds

B2.  DB Powell Raise – 8-12 reps/arm @ 3010 x 3 sets, rest 60 seconds after both arms

Coach’s notes:  Post load for all sets to comments.

Reminder- CFC is hosting a CrossFit Cert this weekend May 1-2 so we are running a modified class schedule:
Adult Class at 7am only both days- all other classes canceled
TT Oly at 5:30pm both days
CFC Kids, Teens and Pre-schoolers outside at Arbour Lake at regular times (weather dependent

Comments: 2

A1 – 15 lbs every time L-R
11-8/12-7/4-12/5-10 — second leg was always worse because back leg was shot
A2 – 6/6/6/5+1 kippy
B1 – Band – purple/blue/blue
7-7/12-12/12-12
B2 – 5/6.25/7.5
12-12/12-12/12-12
I find the challenge with these comes from the tempo. It discourages the little pauses that let the burn dissipate.


A1 – 15#x12-12, 25#x12-12, 30#x11-11, 35#x7-6
A2 – 4/4/4/4
B1 – purple band from the side, 11-11, 7-7, 5-6
B2 – 5#x12/12, 10#x10/10, 10#x7/6

This was a pretty hard work out. Tempo was bad throughout.


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