Tuesday, July 22, 2014

Snatch, Double-unders, Sit-ups

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*How to watch the 2014 CrossFit Games*
Tips for getting your first bar muscle-up
Keeping the hands in during double-unders (video)
Correcting the first pull in the clean (video)
Frantasy Land with Froning & Hobart (video)
Weapons Grade:  Grace w/ Dan Bailey (video)

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WOD  

Barbell
EMOM x 10 - 1 Power Snatch + 1 Hang Squat Snatch 

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Foundations 
AMRAP 20
200 Single-unders
100 Air Squats
50 Hand Release Push-ups


Conditioning  - "Rannie"
75 Snatches 75/55/35# (Muscle, Power or Squat)
then...
50-40-30-20-10
Double-unders
Sit-ups

*Post time for both & total (ex. 5:45 / 9:30 = 15:15)


Competition 
3 RFT
10 UB Back Squats 225/135
10 UB T2B
10 UB HSPU

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July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
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Best Results for Yesterday's WOD 
Foundations:  Lana Smith 11:16  /  Jimmy Epperson 13:03 
Conditioning:  Ryan Meyer 9:36  /  Mandi Jackson 10:16
Competition:  Brian B 26:51
50+ Results:  Tony Sterk 16:40  /  Deb Davis 17:23
60+ Results:  tba
Barbell:  Curt Hackler 205#  /  Steph Richardson 150#
Weekly Challenge:  tba

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Weekly  Challenge 
Max Effort Unbroken Snatches (anyhow) 75/45/35#

Monday, July 21, 2014

Run, KBS, Pull-ups

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Correcting the first pull in the clean (video)
Fantasy Land with Froning & Hobart (video)
Weapons Grade:  Grace w/ Dan Bailey (video)

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WOD  

Barbell
EMOM x 10 - 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

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Foundations 
For time (20 min cap):
50 Hollow Rock
-then
10-9-8-7-6-5-4-3-2-1
Box Jumps, 24/20"
KBS, 55/35
-then
50 Burpees


Conditioning - "Helen"
3 RFT:
Run 400m
21 KBS 55/35
12 Pull-ups


Competition 
For time (20 min cap):
21 Thrusters 95/65
21 Pull-ups
21 Thrusters 115/85
21 C2B
21 Thruster 135/95
21 Bar Muscle-up
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July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
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Best Results for Yesterday's WOD 
Foundations:  tba
Conditioning:  tba
Competition:  tba
50+ Results:  tba
60+ Results:  tba
Barbell:  tba
Weekly Challenge:  tba

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Weekly  Challenge 
Max Effort Unbroken Snatches (anyhow) 75/45/35


Sunday, July 20, 2014

Row, Double-unders, Sprint

Competitors WOD

5:00 - Warm up, Mobility, Weaknesses

5:30 - Begin WOD together / Scale as needed


A.  Complete as many reps as possible:
2 min - Max Reps Power Snatch @ 80% of 1 Rep Max
-rest 2 minutes
2 mins - Max Reps Power Clean & Jerk @ 80% of 1 Rep Max
-rest 2 minutes
Max Reps Bear Complex, 135/95/65


B.  3 Rounds for time:
Row 1000m (damper setting #3)
150 Double-unders
Sprint 800m (100% effort)
-rest 3 mins


C.  Gymnastics
For time:
Accumulate 1 minute in a free standing handstand hold
-then
Accumulate 1 minute in a L-sit hold (straight knees)







Saturday, July 19, 2014

Run, Jump Rope, Deads, Burpees, Thrusters

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6 Month Muscle Gain Challenge
Summation of Force
4 Reasons to do Pause Squats
12 Rituals of Enormously Successful People


WOD  
With a partner, complete the following / AMRAP 30 / Score = total reps

Partner A runs 800/400m
Partner B does AMRAP Double-unders / Single-unders
Switch & repeat. 

Partner A runs 800/400m
Partner B does AMRAP Deadlifts 135/95/65
Switch & repeat.

Partner A runs 800/400m
Partner B does AMRAP Burpee Box Jumps 20" / Burpees
Switch & repeat.

Partner A runs 800/400m
Partner B does AMRAP Thrusters 135/95/65/45
Switch & repeat.

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July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
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Best Results for Yesterday's WOD 
Foundations: Jeremiah 26:55  /  Lindsay Morgan 23:54
Conditioning:  Curt Hackler 340 reps  /  Heather Carlson 404 reps
Competition:  Brian B 26:49
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Steph Richardson 130/155  
Weekly Challenge:  Brett M 47 reps  /  Heather Carlson 39 reps

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Weekly  Challenge 
AMRAP 2:  Burpees

Friday, July 18, 2014

Thrusters, Pull-ups, C&J's, HSPU, Deads

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6 Month Muscle Gain Challenge
Summation of Force
4 Reasons to do Pause Squats
12 Rituals of Enormously Successful People

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WOD  

Barbell
12 minute clock:
EMOM x 5 - Snatch
- 2 minute transition
EMOM x 5 - Clean & Jerk 

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Foundations - "Filthy Fifty"
For time (30 min cap)
50 Box Jumps 24/20"
50 Jumping Pull-ups
50 KBS 35/26#
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45/35#
50 GHD Back Extensions
50 Wall Ball Shots 20/14#
50 Burpees
50 Double-unders


Conditioning 
AMRAP 30:
21-15-9
Thrusters 95/65/45
Pull-ups
-then
30 Power Clean & Jerks 135/95/65
-then
21-15-9
Deads 225/155/105
HSPU

*Note - use 1 barbell for the entire wod


Competition 
10 Rounds for time (30 min cap)
1 Deadlift 405/225
1 L-sit Rope Climb (start seated and touch feet to ceiling)
30 Unbroken DU's
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July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
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Best Results for Yesterday's WOD 
Foundations: Jason  /  Heather Williams 
Conditioning:  Ryan Meyer 12:01  /  Patty Thompson 17:17
Competition:  Brett M - 1 Round + 30 reps
50+ Results:  Debbie Strobel (C1) 19:54 
60+ Results:  n/a
Barbell:  Cameron 325#  /  Patty & Denise 145#
Weekly Challenge:  Brett M 47 reps  /  Heather Carlson 39 reps

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Weekly  Challenge 
AMRAP 2:  Burpees

Thursday, July 17, 2014

Deads, Hang Power Cleans, Push Jerks

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The Story in North East (video)
Watch This Women Kill It on Am. Ninja Warrior (video)
Pain Is Weird
From single-unders to double-unders w/ Matt Lodin (video)
Knee Tracking Over the Toes (video)
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WOD  

Strength:
Front Squat  1-1-1-1-1
-then
Max Reps Front Squat @ 80% of 1 RM above

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Foundations 
AMRAP 20
Run 800m
20 Burpees
Row 500m
30 Burpees
300 Single-unders
40 Burpees


Conditioning - "DT"
5 RFT
12 Deads 155/105
9 Hang Power Cleans 155/105
6 Push Jerk 155/105


Competition 
AMRAP 20
100 OH Lunges, 45/25#
30 Weighted Pull-ups, 25/10# plate or DB or vest
100 Reverse Single-unders
30 Single-leg Stand-ups from 12" box or plate stack, 25/15# plate OH
100 Deficit Hand-release Push-ups, 4/2"

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July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
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Best Results for Yesterday's WOD 
Foundations: Becca Beu 253 reps  /  Tom Wynn 210 reps
Conditioning:  Mandi Jackson 213 reps  /  Dallas Hindman 191 reps
Competition:  Brett M 17 reps  /  Becca Beu 9 reps
50+ Results:  Glenn Davis 178 reps  /  Renee Glass 175 reps
60+ Results:  n/a
Barbell:  Steven Long 235#  /  Becca Beu 135#
Weekly Challenge:  Brett M 47 reps  /  Heather Carlson 39 reps

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Weekly  Challenge 
AMRAP 2:  Burpees

Wednesday, July 16, 2014

Wall Ball Shots, Kettle Bell Swings

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6 Tips to develop the Overhead Squat
From single-unders to double-unders w/ Matt Lodin (video)
Initiating the kip from the shoulder w/ Cameron Soden
Upright Torso in the Dip-Drive (video)
The Sugar-Addiction Taboo
Knee Tracking Over the Toes (video)
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WOD  

Weekly  Challenge 
AMRAP 2:  Burpees

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Foundations 
With a continually running clock:
1 min - Strict Press 95/65/45
2 min - Hang Power Snatch 95/65/45
3 min - Front Squat 95/65/45
4 min - Deadlift 95/65/45
3 min - Push Press 95/65/45
2 min - Hang Power Clean 95/65/45
1 min - OH Squat 95/65/45

*Score = total reps


Conditioning 
3 Rounds
Max UB WBS, 20/14
-rest 1 min
Max UB KBS, 55/35
-rest 1 min


Competition 
3 Rounds (20 min clock)
Max UB Bear Complex, 135/95
-rest as needed

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July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Glass - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#

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Best Results for Yesterday's WOD 
Foundations:  Katie 7:44
Conditioning:  Ryan Meyer 4:48  /  Mandi Jackson 5:55
Competition:  Brett M 14: 40  /  Heather Carlson 15:43
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Nate Dogg 245#  /  Lindsay Morgan 135#
Weekly Challenge:  tba

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Weekly  Challenge 
AMRAP 2:  Burpees