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Lifting Ourselves and One Another

Wednesday, July 30, 2008

CF Sweat Angels

”The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 sets without the bar resting on the ground

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets. 

Compare to June 4, 2008  

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: 10

That’s hot.

Reached 60lbs….like that workout, was a gooder!

Neil – progressed too fast with my weight….88 lbs, 98 lbs, 108 lbs failed did only 5
Judy – shoulder doing lots better … 22 lbs, 32 lbs, 42 lbs, 44.5 lbs, 47 lbs, could have kept going…

45, 60, 70, 75, 77.5 only 3 rounds and dropped the bar.

Dale: 70, 80, 90, 101 – personal best!

Once again, lots of encouragement and effort in class!!!
74lbs/84lbs/91.5lbs/attempted 94lbs, but failed on the PP from the back in 3rd round.
Needed more rest and less focus on pain at back of neck where the bar kept hitting!
Happy to get over 90, but so, so wanted that 94…

70, 85, 100, 111, 121 (failed on 4th round) – I will get it next time!

115 max load…scaled it back today…I am still feeling monday’s WOD…that one really sucked…

G: 100/105/110/115/120

K: 60/65/70/75/80/85 Didn’t get 2nd round back pp, so waited 3 minutes more and attacked the Bear again and got through 3 rounds @ 85


107 Failed on sixth back push press

then ran 5.5k

45/88/108/108/118/123(failed at 5)

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