Thursday, April 17, 2014

Deadlifts, Power Cleans, Push Jerks


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There are a LOT of similarities between fitness culture in DC and religious culture in The South
The role of stretching in rehabilitation of hamstring injuries
Got rings?
Seeing the magic
Shoulder instability
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

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THE OKLAHOMA GAMES
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12th Annual NAMI Walk - June 7, 2014 
Home
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WOD  

Strength:  
10 Overhead Squat
10 Front Squat - 3 second pause at bottom, no pause at top
10 Back Squat - no pause top or bottom

*Heavy as possible each set

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Foundations
21-15-9
Burpees
Run 800m after each round


Conditioning 
5 RFT
12 Deadlifts
9 Power Cleans
6 Push Jeks
m-135 / w-95


Competition 
5 RFT
12 Deads,185/135#
9 Power Cleans, 185/135#
6 Push Jerks 185/135#

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April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
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Best Results for Yesterday's WOD 
Foundations:   Jason Stringfellow 10:53  /  Lynn-Holley18:52
Conditioning:  Alexander 211 reps  /  Mandi jackson 200 reps
Competition:   Nathan Berg 10:58 & 4 x 3 UB Muscle-ups
50+ Results:   Tony Sterk (C1) 156 reps  /  Glenn Davis (F) 19:30
60+ Results:  N/A
Barbell:  N/A
Weekly Challenge:  Nathan Berg 1:08  /  Patty Thompson 1:46

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Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Wednesday, April 16, 2014

Burpees, Row, Power Snatch, Pull-ups


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Nutrition is complicated. Or so you’ve been told.
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
What supplements should I take?
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Weekly  Challenge:  
For time: 21 Thrusters 95/65, 21 Pull-ups

Barbell:  EMOM x 5
2 Push Jerk + 1 Split Jerk @ 80% of 1 Rep max Push Jerk

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Foundations
20 min cap:
50-40-30-20-10
Walking Lunges
Push Presses 65/45#


Conditioning 
With a continually running clock:
7 mins - Max Burpees
5 mins - Max Calorie Row
3 mins - Max Reps Power Snatch 95/65#
1 min - Max Reps Pull-ups

*Score = total reps + calories rowed


Competition 
20 minute cap:
A) 21-15-9
Back Squat 225/135#
KBS 70/55#

-then

B) AMRAP 6:
3 UB Muscle-ups

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April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
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Best Results for Yesterday's WOD 
Foundations:   Stacy Lard 11 Rds  /  Alec Bisagno 7 Rds + 111 reps
Conditioning:   Ryan Meyer 8 Rds +15 reps  /  Mandi Jackson 7 Rds + 22 reps
Competition:   N/A
50+ Results:   Dave Strobel  (F) 8 Rds  /  Renee Glass (F) 8 Rds + 110 reps
60+ Results:  
Barbell:  
Weekly Challenge:  TBA

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Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Tuesday, April 15, 2014

Wall Ball Shots, KBS, Double-unders


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Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
What supplements should I take?
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
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WOD  

Barbell:  EMOM x 5
5 TnG Snatches @ 80% of 1 Rep Max, no misses
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Foundations
AMRAP 20
10 Burpees
100 Fast Singles
10 Hollow Rocks


Conditioning 
AMRAP 18
10 UB Wall Ball Shots, 20/14#
20 UB KBS, 55/35#
30 UB Double-unders


Competition 
12-9-6-3
Alternating Single Arm DB Snatches (DB switches hands below the knee but above the ground and cannot be released until the set is complete; DB can rest on the floor but your hand must stay connected until the set is over), 80/50# DB
Muscle-ups (10 Burpees every break during a set)

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April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
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Best Results for Yesterday's WOD 
Foundations:   Julie Fitsimmons & Kristen Crane 180 reps  /  Jimmu Epperson 175 reps
Conditioning:   Aubrey Baker 274 reps  /  Justin Copeland 232 reps
Competition:  Mandi Jackson 16:00  
50+ Results:   Tony Sterk (C1) 136 reps  /  Glenn Davis (F) 125 reps  /  Fran Clark (C1) 118 reps  /  Leslee Loosen (F) 90 reps
60+ Results:  Deb Davis (F1) 110 reps
Barbell:  Rachel 135#
Weekly Challenge:  TBA

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Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Monday, April 14, 2014

Row, Push-ups


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Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
What supplements should I take?
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  EMOM x 7 - 1 Clean Deadlift + 1 Hang Squat Clean (mid thigh) + 1 Low Hang Squat Clean (below the knee) + 1 Split Jerk.  Work to a heavy set.

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Foundations
20 minute cap
10 Rounds of:
Row 300 meters or Run 200 meters
Max Unbroken Hand-Release Push-ups
*Score = total push-ups


Conditioning 
5 Rounds of:
Max Effort Unbroken Pull-ups, m-strict/w-kipping
Max Effort Unbroken Push-ups, m-strict/w-hand release
*Score = total pull-ups & push-ups


Competition 
12-9-6
Deadlift, 315/205
L-sit hold after each round, accumulate :60

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April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#

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Best Results for Yesterday's WOD 
Foundations:   
Conditioning:   
Competition:  
50+ Results:   
60+ Results: 
Barbell:  
Weekly Challenge: 

_____________________________________________________________________________

Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Sunday, April 13, 2014

Front Squats, Double-unders, Row, Snatches, Pull-ups

Competitors WOD

5:00 - Warm-up, Weaknesses, Mobility
5:30 - Begin WOD together


AMRAP 12:
5 UB Front Squats from the ground, 185/135# (Scaled - 135/95)
35 UB DU's (Scaled - 35 DU's anyhow)

-Rest 10 mins (work mobility)

For time:
Row 1000m
30 Squat Snatches 135/95# (Scaled - 95/65)
50 C2B Pull-ups (Scaled - 50 Pull-ups)

Saturday, April 12, 2014

Pull-ups, Thrusters, TTB, Run


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Carl Paoli: kipping pullup progression (video)
Lu Xiaojun 170kg fast snatch pull (video)
Way down in the hole
What supplements should I take?
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
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WOD  

2 person, same sex teams:

One completes AMRAP...
7 Pull-ups
7 Thrusters 135/85# (Scaled = 95/65#)
7 TTB (Scaled = Knee Ups)
While the other runs 400m with a plate, 45/25# (Scaled = 25/15#).  When athlete running completes the run, they will fill in where other team mate left off and the other proceeds to run.

*Score = total reps in 25 minutes

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April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#

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Best Results for Yesterday's WOD 
Foundations:   
Conditioning:   
Competition:  
50+ Results:  
60+ Results:  N/A
Barbell:  Nate Dogg 235#
Weekly Challenge: Stacy Lard 1:02 / Curt Hackler 1:28

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Weekly  Challenge 
250 fast single-unders for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Friday, April 11, 2014

Ring Dips, Squat Cleans



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Carl Paoli: kipping pullup progression (video)
Lu Xiaojun 170kg fast snatch pull (video)
Way down in the hole
What supplements should I take?
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  EMOM x 5 - 1 Behind the neck, snatch grip Push Press + 1 OHS + 1 Snatch Balance
-then
PR Opportunity:  3 attempts to find a 1 Rep Max Clean & Jerk
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Foundations
42-30-18
Hand Release Push-ups
Box Jumps, 24/10"


Conditioning 
21-15-9
Ring Dips
Squat Cleans, 135/95


Competition 
12-9-6
Deadlift, 315/205
Paralette HSPU (touch shoulder)

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April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#

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Best Results for Yesterday's WOD 
Foundations:   Dallas 11:00  /  Melissa Hatfield 14:11
Conditioning:   Stacy Lard 12:51 /  Jimmy Epperson 17:19
Competition:  Joe Spindler 21:09
50+ Results:   Tony Stark 14:42
60+ Results:  N/A
Barbell:  1 Rep Max Back Squat - Nate Dogg 350  /  Courtney Epps 185#
Weekly Challenge: Patty Thompson 1:28 / Curt Hackler 1:28

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Weekly  Challenge 
250 fast single-unders for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am