Wednesday, November 26, 2014

OHS, C2B

Weekly Challenge:
5 min Clock - AMRAP Wall Ball Shots, 20/14#
________________________________________

WOD 

Weekly Challenge:  5 min Clock - AMRAP Wall Ball Shots, 20/14#

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Strict Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1

_________________________________________________________________________

Foundations
AMRAP 18
100 Air Squats
80 Lunges
60 Push-ups
40 Box Jumps
20 KBS 55/35/25


Conditioning  - "14.2"
Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 Rounds of:
10 Overhead Squats
10 C2B Pull-ups

From 3:00-6:00
   2 Rounds of:
12 Overhead Squats
12 C2B Pull-ups

From 6:00-9:00
   2 Rounds of:
14 Overhead Squats
14 C2B Pull-ups

Etc., following same pattern until you fail to complete both rounds


Competition
For time:
30 HSPU
30 Ring Dips
30 Bench Press 225/135#

____________________________________________________
WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Daniel W 14 + 9  /  Angela Gann 14 + 10
Conditioning -  Theresa Dohm 16:47  /  Dallas 18:45
Competition -  Renee Johnson  174  /  Brian B 160
Masters 50-59 -  Stuart Grimsley (Conditioning) 3 Rds + 5 reps  /  Kyle Reeder 19:19
Masters 60+ -  n/a
Barbell -  Daniel Smith 285#  /  Julie Anderson 145#
Weekly Challenge - Theresa Dohm 131

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#
Jess Wade - 2 Double-unders
Cameron Donaldson - Strict Press 225# / Back Squat 425# / Deadlift 500# / CF Total 1150#
Dalton - C&J 185#
Patty Thompson - 126 Unbroken Double-unders
Ryan Meyer - Clean 295# / Power Clean 275# / Back Squat 380#
Tom Wynn - Split Jerk 225#
Curt Hackler - 20 Rep Max Back Squat - 255#
Brett M - 20 RM Back Squat - 225#
Dave Strobel - 20 RM Back Squat - 185#
Steve Johnson - Back Squat 275# / Deadlift 355# / Power Clean 155#
Theresa Dohm - Overhead Squat 130# / Hang Squat Snatch  110# / 131 WBS in 5 mins
_______________________________________

Local Competitions
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Tuesday, November 25, 2014

Wall Climbs, Hollow Rock to Supermans, Muscle Snatches

Weekly Challenge:
5 min Clock - AMRAP Wall Ball Shots, 20/14#
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Muscle Clean 3-3-3
Power Clean 2-2-2
Full Clean 1-1-1

_________________________________________________________________________

Foundations
"Death by Burpees"


Conditioning 
5 RFT
5 Wall Climbs
10 Hollow Rock to Supermans
15 Muscle Snatches 75/55#


Competition 
ME UB Sled Push for distance, 4/2 plates (turn sled around vs stopping and removing sled handles)
-rest 2 mins
ME UB Squat Cleans, 135/95#
-rest 2 mins
ME UB WBS, 20/14#

*Score = total yards + reps

____________________________________________________
WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Sarah Dunham 6:47  /  Jay Webster 8:13
Conditioning -  Dallas 7 + 21  /  Patty 6 + 59
Competition -  Ryan Meyer - 5 rds  /  Steph Richardson 4 + 11reps
Masters 50-59 -  Renee Glass (Foundations) 9:30  / Tony Sterk (Conditioning) 4 + 50  /  Glenn Davis (Foundations) 9:09
Masters 60+ -  Deb Davis (Foundations) 9:12
Barbell -  Cameron Donaldson 185#  /  Theresa Dohm 110#
Weekly Challenge - tba

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#
Jess Wade - 2 Double-unders
Cameron Donaldson - Strict Press 225# / Back Squat 425# / Deadlift 500# / CF Total 1150#
Dalton - C&J 185#
Patty Thompson - 126 Unbroken Double-unders
Ryan Meyer - Clean 295# / Power Clean 275# / Back Squat 380#
Tom Wynn - Split Jerk 225#
Curt Hackler - 20 Rep Max Back Squat - 255#
Brett M - 20 RM Back Squat - 225#
Dave Strobel - 20 RM Back Squat - 185#
Steve Johnson - Back Squat 275# / Deadlift 355# / Power Clean 155#
Theresa Dohm - Overhead Squat 130# / Hang Squat Snatch  110# / 131 WBS in 5 mins
_______________________________________

Local Competitions
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


Monday, November 24, 2014

Reverse Singles, Burpees, Pull-ups

Weekly Challenge:
5 min Clock - AMRAP Wall Ball Shots, 20/14#
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Muscle Snatch 3-3-3
Power Snatch 2-2-2
Full Snatch 1-1-1

_________________________________________________________________________

Foundations
10-9-8-7-6-5-4-3-2-1-10
Burpees
KBS, 55/35/25


Conditioning 
AMRAP 20:
50 Reverse Singles
20 Alt single leg Burpees to 4" plate
10 Pull-ups


Competition 
AMRAP 10
10 Front Squats 185/135
10 Deadlifts 185/135

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  
Conditioning -  
Competition -  
Masters 50-59 -
Masters 60+ -  n/a
Barbell -  
Weekly Challenge - 

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


Saturday, November 22, 2014

Push-ups and stuff


WOD  

Blind Date


____________________________________________________
Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Renee Johnson 13:45  /  Ben 89 reps  
Conditioning -  Dallas 10:52  /  Renee Johnson 16:25
Competition -  Curtis - 45 thrusters
Masters 50-59 -  Dave Strobel (Foundations) 9:48  /  Debbie Strobel (Foundations) 12:30
Masters 60+ -  n/a
Barbell -  n/a
Weekly Challenge -  Ravi 457 singles  /  Lana 407 singles  /  Patty 176 doubles  /  Brett 175 doubles


Friday, November 21, 2014

GHD, HSPU

Weekly Challenge:
2 mins - Max Single or Double-unders
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Snatch:  10 x 3 @ 60%
Clean & Jerk:  7 x 3 @ 60%

_________________________________________________________________________

Foundations
100 Thrusters, 75/55/35#
*EMOM do 3 Burpees


Conditioning 
3 RFT
30 GHD
15 HSPU


Competition 
For time
50 Yard HSW
50 T2B
50 Thrusters 115/75#

____________________________________________________
Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Ashton 1568  /  Ravi 1565
Conditioning -  Dallas 12:52  /  Jessica 17:49
Competition -  Ryan Meyer 519
Masters 50-59 -  Tony Sterk (Conditioning) 17:21
Masters 60+ -  n/a
Barbell -  Eric 300#  /  Denise Wiggington 125#
Weekly Challenge -  Ravi 457 singles  /  Aubrey 367 singles  /  Patty 176 doubles  /  Brett 175 doubles


_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Thursday, November 20, 2014

Row, WBS, T2B

Weekly Challenge:
2 mins - Max Single or Double-unders
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Back Squat - 20 Rep Max

_________________________________________________________________________

Foundations
AMRAP 20:
500 Singles
5 Burpees
400 Singles
10 Burpees
300 Singles
15 Burpees
200 Singles
20 Burpees
100 Singles
25 Burpees


Conditioning 
Row 2K
50 WBS, 20/14#
30 T2B


Competition 
Continuous Clock:
5 mins - Max distance Sled Push 5/3 plates
-then, 3 rounds of
1 min - max cal Row
1 min - 1 Arm Snatch 80/50#
1 min - Burpees
-rest :60


Score = yards + reps

____________________________________________________
Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Kristen Crane 7:46  /  Bryon Waits 9:26
Conditioning -  Dallas 313  /  Patty 290
Competition -  Josh Wright 15:33
Masters 50-59 - Tony Sterk (Conditioning) 200  /  Glenn Davis (Foundations) 12:26
Masters 60+ -  n/a
Barbell -  Patty, Maggie, Julie Anderson 130#  /  Josh Wright 265#
Weekly Challenge -  Ravi 457 singles  /  Aubrey 367 singles  /  Patty 176 doubles  /  Brett 175 doubles


_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Wednesday, November 19, 2014

Push-ups, Box Jump Overs, KBS, Burpees, Wall Climbs

Weekly Challenge:
2 mins - Max Single or Double-unders
________________________________________

WOD 

Weekly Challenge:  2 mins - Max Single or Double-unders

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Push Jerk:  3@50%, 3@60%, 3@70%, 3@80%, 2@90%, 1@95% 

_________________________________________________________________________

Foundations
7 RFT
7 Hang Squat Cleans, 95/65/45#
7 Burpees


Conditioning 
AMRAP 20
50 Push-ups
40 Box Jump Overs 24/20
30 KBS 70/55/35
20 Burpees
10 Wall Climbs


Competition 
For time:
3 RFT
10 Muscle-ups
1 Min L-sit Hold
10 Pistols


____________________________________________________
Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Kristen Crane (35# KB) 13 +1  /  Zach Cramer 12 + 9
Conditioning -  Nate Dogg & Mark Caldwell 38 reps  /  Steph Richardson 36 reps
Competition -  Cameron Donaldson 1150#  /  Julie Anderson 510#
Masters 50-59 -  Dave Strobel (Foundations) 9 + 15  / Debbie Strobel (Foundations) 10 + 5
Masters 60+ -  n/a
Barbell -  n/a
Weekly Challenge -  tba

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2