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Lifting Ourselves and One Another

Wednesday, July 16, 2008

Kim’s 5:23 Grace video  


4 minutes each for total reps:

45 lb Push Press

Medicine Ball Cleans


Coach’s notes: Guys use 20 lbs and gals use 12 lbs for medicine ball cleans.  There is no rest between sets.  Post reps for each and total to comments. 

Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person. 

Contact Leighanne at optadmin@optimumtraining.ca to register.   Spots are limited to 12. 

Comments: 16

I was there for that Grace WOD. Great job Kim…next stop, Isabel!

67 – 33 – 71 = 171

Fun one today.

great job Kim on your Grace and great job too Shelley on your placing at the games.

102 – 46 – 112 = 260

12 minutes seemed like it would be short and not too hard. Were we wrong.

Adelle – 65 – 44 – 116 = 225
Rick – 80 – 66 – 180 = 326

We could be a bit sore tomorrow.


Great job Kim! Great coaching Brett …and whoever else’s voice that was in the background!

PP=75, MBC=40, SQ=95
Brett’s “just drop” is the only thing that kept the squats going.

First WOD back since the games. Thanks everyone for the encouragement. We all had a blast & hope to do it again. It’s clear that CFC is a special group of people.

G: 130/60/151 = 341
K: missed tonight

PP-55, MBC-57, SQ -86 =198

PP: 150
Cleans: 88 (surprisingly hard lactic acid built up quick)
Squats: 204 (PR)

Total: 442

I felt good tonight and hit the WOD very hard…

Rick: Great work on the squats….

Congrats Kim! Nice job!

PP – 140; MBC – 57; SQ – 113
Total – 310
PP’s felt great. The rest…not so much. Love the new saying for squats Brett, “just drop…I guarantee you will get up”. It worked! Seriously!!!
Paige and Steve, great job on the squats!!!

PP=105, MBC=72*, SQ=100, Total = 277
*Started with MBC then PP, SQ
Great PP’s Michelle and SQ’s Paige!!

if only I could push press like Michelle… 🙂 that’s what I want to do when I grow up
Awesome Class everyone!

oops, forgot the total?

total = 313

106/27/125 = 258
Cleans were surprisingly tough. Concentrated on form.

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