XFit Calgary - Sprints

30 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

8 x 400 m Sprints
2 minute rest between sprints

Sprint time: 20 minutes
Total time: 34 minutes

XFit Calgary - Squat Pull

29 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Ups

10 rds
5 Back Squat 95#
5 Chest to Bar Pull Ups

Time: 24 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Push Press

27 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Push Ups
Push Press - 25,35,45 # dbs/hand

Push Press
2,2,2,2,2,2,2
115,120,125,130,135,140,145 (failed on the 2nd 145)

Time: 16 minutes

Pulled a hammy, couldn't do squats.

XFit Calgary - 5x5

25 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

5 x 5

Back Squat 115,130,145,160,175
Pull Ups
Bench Press 115,130,145,165,180

Time: 29 minutes

XFit Calgary - Hang/Jump/Squat

24 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

3 rounds for time:

15 Hang power Clean (115#)
30 Box Jumps
60 PVC Overhead Squats

Time: 36 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Pull/Jump/Push

23 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

21, 15, 9, 15, 21 rep rounds for time:
Toes to Bar
Wallball (20#)
Box Jump

Time: 23 minutes

XFit Calgary - Overhead Squat

22 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Overhead Squat
3,3,3,3,3,3,3 - 45,55,65,75,80,75,70

Time: 17 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Run/Burpee

20 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

With a 15 minute time limit:
Run 1 mile

AMRAP Burpees
Coach’s notes: For this workout you have 15 minutes. Start by running 1 mile. With any time remaining perform As Many Reps As Possible (AMRAP) of Burpees.

10 minute mile, 30 burpees.

XFit Calgary - Back Squat

18 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Back Squat - 2,2,2,2,2,2,2

95,115,125,135,145,155,165

Time: 15 minutes

Extra: 3 x 20 Ab Mat sit ups

XFit Calgary - Jerk Pull

17 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

“Michelle”
7 rounds for time:
25 DB Split jerk
25 Jumping Pull Ups

30 #s per hand. Only managed 5 rds.

Time: 29 minutes.

XFit Calgary - Push Pull

15 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Weighted Pull Ups 5, 5, 5, 5, 5, 5, 5 (20#s)
150 Broad Jumps for distance

Time: 30 minutes

XFit Calgary

14 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Power Clean 3-3-3-3-3-3
95-105-115-125-135-145

Time: 10 minutes

Extra: 3 x 20 Ab Mat sit ups

Southwood (again)

12 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Front Squat 8-6-4
Press 8-6-4
Power Clean 8-6-4
Bench 18

All at 100#

Time: 17 minutes

CrossFit Austere - Week 6, Day 2

11 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Angie
for time
100 pull ups (I did 50)
100 push ups
100 sit ups
100 squats

Time: 27 minutes

CrossFit Austere - Week 6, Day 1

9 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

rds in 20 min
70 lb thrusters x 10
pull ups x 8
150 meter run

Rds: 4.5

Time: 20 minutes

Southwood

8 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

Front Squat 8-6-4
Press 8-6-4
Power Clean 8-6-4
Bench 18

All at 95#

Time: 16 minutes

CrossFit Austere - Week 5, Day 5

6 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

for time
100 sit ups
20 box jumps, 24 in box
100 squats
20 pull ups
2.4 km run

Time: 35 minutes (8 minutes faster than 1.5 yrs ago).

CrossFit Austere - Week 5, Day 4

5 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (PVC)/ Push Ups

rds in 20 min
20 lb pull ups x 10 (20# med ball in bag)
20 lb db lunges x 10 steps (20# med ball in bag)

Rds: 5

Time: 20 minutes

CrossFit Austere - Week 5, Day 3

3 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Squat Thrusts

10 rds for time:
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 27 minutes

CrossFit Austere - Week 5, Day 2

1 Sep 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

with a continuously running clock
do 1 pullup the 1st min, 2 the 2nd…
Pull Ups = 6

4 rds for time
400 meter run
100 squats
400 meter run
75 squats
400 meter run
50 squats
400 meter run
25 squats
Time = 35 minutes