Saturday, March 30, 2013

Double unders, Run, Squat Jumps, Box Jumps, GHDSU

2013 CrossFit Open is under way!

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!
_______________________________________________________________________________ 


CrossFit Open Workout 13.3: 
Tommy Luu -111
Kirsten Kauk - 90
Stuart Grimsley - 99
Brett MiQuelon - 245
Rachel Shearer - 165
Ryan Meyer - 243
Maggie Beason - 130
Paul Richardson - 128
Chris Buchanan - 150
Brian Baker - 220
Patty Thompson - 111
Daniel Smith -228
Jonathan Fowler - 253
Eric Oden - 244
Julie Smith - 229
Trisha Meaney -  175   

PR's & Noteworthy Efforts
Young Athletes:
Carson Rainbolt - Front Squat 55#
Braedon Shepherd - Power Clean & Front Squat 35#

Adults:
Alan Rainbolt - Front Squat 175#
Corey - Front Squat 185#
Brett MiQuelon - Front Squat 210# / 30 muscle ups 4:30
Melissa Hatfield - Front Squat 105#

Best Results for Yesterday's WOD 
E1) Alan Rainbolt 14:55
E2) Aubrey Baker 11:44

__________________________________________________________________________

This Week's Challenge
Max height box jump
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat 
Mark Caldwell - 49"
Paul Richardson - 49"
__________________________________________________________________________________

WOD


A) Warm Up - 200m Run or Row, 15 GHDSU, 15 Hip Extensions, 10 Pull ups, 10 Push ups or Ring Dips10 PVC Pass Throughs, 10 PVC OHS or Wall Facing Squats, 10 Hand Stands
B) Mobility
C) Skill

D) Barbell - EMOM 6 mins:  1 Power Clean + 1 Front Squat + 1 Push Press +1 Back Squat + 1 Push Press (add weight each round)



E) 3 RFT
50 Double-unders
400m run w/ 25/15# plate
40 Barbell Squat Jumps 45/30
30 Box Jumps
20 GHD Sit ups




Thursday, March 28, 2013

Run, HR Push-ups

2013 CrossFit Open is under way!

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!
_______________________________________________________________________________ 


CrossFit Open Workout 13.3: 
Tommy Luu -111
Kirsten Kauk - 90
Stuart Grimsley - 99
Brett MiQuelon - 245
Rachel Shearer - 165
Ryan Meyer - 243
Maggie Beason - 130
Paul Richardson - 128
Chris Buchanan - 150
Brian Baker - 220
Patty Thompson - 111
Daniel Smith -228
Jonathan Fowler - 253
Eric Oden - 244
Julie Smith - 229
Trisha Meaney -  175   

PR's & Noteworthy Efforts
Nate "Dogg" Daniel - Power Snatch 175#
Melissa Hatfield - 3 Consecutive Toes to bar

Best Results for Yesterday's WOD 
E1) Kathy Faria 12:00 / Steve Muma 18:46

E2) Dallas Hindman 11:11
E3) Ryan Meyer 73 reps / Julie Smith 65 reps

__________________________________________________________________________

This Week's Challenge
Max height box jump
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat 
Mark Caldwell - 49"
Paul Richardson - 49"
__________________________________________________________________________________

WOD

A) Mobility

B) Warm Up - 200m Run or Row, 15 GHDSU, 15 Hip Extensions, 10 Pull ups, 10 Push ups or Ring Dips10 PVC Pass Throughs, 10 PVC OHS or Wall Facing Squats, 10 Hand Stands

B) Skill - Front Squat

D) Barbell - 10 mins to find 1 RM Front Squat


E1) Foundations 
AMRAP 20 mins
100 Fast Single - 5 Burpees
90 Fast Singles - 10 Burpees
80 Fast Singles - 15 Burpees
70 Fast Singles - 20 Burpees
60 Fast Singles - 25 Burpees
50 Fast Singles - 30 Burpees

E2) Conditioning
800m Run
100 HR Push-ups
800m Run

* Every minute or partial minute over 20 minutes do 10 Burpees

E3) Competitio
3 RFT
500m Row
7 Deads, 315/225
14 Box Jump Overs, 24/20 - face the box on every jump, don't need to get hip extension on top
  -then, not for time
75 Hip Extentions
50 GHD SU

Clean and Jerk, Toes to Bar

2013 CrossFit Open is under way!

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!
_______________________________________________________________________________ 


CrossFit Open Workout 13.3: 
Tommy Luu -111
Kirsten Kauk - 90
Stuart Grimsley - 99
Brett MiQuelon - 245
Rachel Shearer - 165
Ryan Meyer - 243
Maggie Beason - 130
Paul Richardson - 128
Chris Buchanan - 150
Brian Baker - 220
Patty Thompson - 111
Daniel Smith -228
Jonathan Fowler - 253
Eric Oden - 244
Julie Smith - 229
Trisha Meaney -  175   

PR's & Noteworthy Efforts
Tracy Gaulding - Thrusters 50#
  Best Results for Yesterday's WOD 

__________________________________________________________________________

This Week's Challenge
Max height box jump
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat 

__________________________________________________________________________________

WOD

A) Mobility

B) Warm Up - 200m Run or Row, 15 GHDSU, 15 Hip Extensions, 10 Pull ups, 10 Push ups or Ring Dips10 PVC Pass Throughs, 10 PVC OHS or Wall Facing Squats, 10 Hand Stands

B) Skill - Toes to bar

D) Barbell - Snatch 1-1-1-1-1


E1) Foundations 
Row 500m
30 Sit ups
60 Walking Lunges
120 Air Squats
Row 500m

E2) Conditioning
3 RFT:
50 Air Squats
21 Pull ups
10 Power Cleans, 135/95#

E3) Competition - Open Work Out 13.4
AMRAP in 7 mins of:
3-6-9-12...
Clean and Jerk 135/95#
Toe to Bar

* Rest as needed
- then, 5 RFT: Run 200m, 35 Double Unders



Wednesday, March 27, 2013

Front Squat, Push Press, Thruster

2013 CrossFit Open is under way!

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!
_______________________________________________________________________________ 


CrossFit Open Workout 13.3: 
Tommy Luu -111
Kirsten Kauk - 90
Stuart Grimsley - 99
Brett MiQuelon - 245
Rachel Shearer - 165
Ryan Meyer - 243
Maggie Beason - 130
Paul Richardson - 128
Chris Buchanan - 150
Brian Baker - 220
Patty Thompson - 111
Daniel Smith -228
Jonathan Fowler - 253
Eric Oden - 244
Julie Smith - 229
Trisha Meaney -  175   

PR's & Noteworthy Efforts
Kelli Kelley - Strict Press 90#
Nate Dogg - Strict Press 155#
Diedre Mooney - Consecutive Double unders 7
Brett MiQuelon - Strict Press 160# / Clean & Jerk 195#
Jacob Herl - Strict Press 155#
Tracy Gaulding - Strict Press 55#
Smitty - Strict Press 165#

Best Results for Yesterday's WOD 
Strict Press - "Smitty" 165#  /  Rachel Shearer 80#
E2) Brett MiQuelon 420 reps  /  Rachel Shearer 375 reps
E3) Ryan Meyer 21:28  /  Julie Smith 21:32
__________________________________________________________________________

This Week's Challenge
Max height box jump
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat 

__________________________________________________________________________________

WOD

A) Mobility

B) Skill

C) Warm Up - 200m Run or Row, 15 GHDSU, 15 Hip Extensions, 10 Pull ups, 10 Push ups or Ring Dips10 PVC Pass Throughs, 10 PVC OHS or Wall Facing Squats, 10 Hand Stands

D) Barbell 

E1) Foundations 
AMRAP in 15 minutes:
12 KBS 55/35
12 Burpees
12 KB High Pulls
12 Air Squats

E2) Conditioning 
AMRAP 15 mins:
5 Front Squats 155/95
5 Push Press 155/95
5 Thrusters 155/95
-then
3 sets not for time:  15 reverse hypers, rest 60 seconds

E3) Competition
5 Rounds:
3 Sqt Cleans heavy
8 Burpees AFAP
Rest 3 minutes
-then @ 110%
Run 400m, 30 knees to elbows, 30 DB thrusters 50's/30's, Run 400m

Tuesday, March 26, 2013

"Filthy 50"

2013 CrossFit Open is under way!

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!
_______________________________________________________________________________ 


CrossFit Open Workout 13.3: 
Tommy Luu -111
Kirsten Kauk - 90
Stuart Grimsley - 99
Brett MiQuelon - 245
Rachel Shearer - 165
Ryan Meyer - 243
Maggie Beason - 130
Paul Richardson - 128
Chris Buchanan - 150
Brian Baker - 220
Patty Thompson - 111
Daniel Smith -228
Jonathan Fowler - 253
Eric Oden - 244
Julie Smith - 229
Trisha Meaney -  175   

PR's & Noteworthy Efforts


Best Results for Yesterday's WOD 
Barbell - Mark Caldwell 195#  /  Maggie Beason & Melissa Hatfield 105#
E1) Ian Warner 8:07 / Kirsten Kauk 9:17
E2) Mark Caldwell 18:32 / Patty Thompson 13:52
E3) Maggie Beason 19:?
__________________________________________________________________________

This Week's Challenge
Max height box jump
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat 

__________________________________________________________________________________

WOD

A) Mobility

B) Skill - Strict Press

C) Warm Up - 200m Run or Row, 15 GHDSU, 15 Hip Extensions, 10 Pull ups, 10 Push ups or Ring Dips10 PVC Pass Throughs, 10 PVC OHS or Wall Facing Squats, 10 Hand Stands

D) Barbell - Strict Press:  1-1-1-1-1

E1) Foundations 
3 RFT:  
Run 400m
21 Jumping Pull ups
12 Kettle Bell Swings, 35/30

E2) Conditioning - "Filthy 50"
AMRAP in 20 minutes (20 min cap)

50 Box jump, 24/20"
50 Jumping pull-ups
50 Kettlebell swings, 35/30#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30#
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders 

* Post total number of reps

E3) Competition
5 RFT:
10 Clean & Jerks, 135/95
10 Burpee Pull ups
-then
4 RnotFT:
40' HS Walk
10 Pistols

Monday, March 25, 2013

Barbell Lunge, GHDSU

2013 CrossFit Open is under way!

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!
_______________________________________________________________________________ 


CrossFit Open Workout 13.3:
Tommy Luu -
Kirsten Kauk - 90
Stuart Grimsley - 99
Brett MiQuelon - 245
Rachel Shearer - 165
Ryan Meyer - 243
Maggie Beason - 130
Paul Richardson - 128
Chris Buchanan - 150
Brian Baker - 220
Patty Thompson - 111
Daniel Smith -228
Jonathan Fowler - 253
Eric Oden - 244
Julie Smith - 229
Trisha Meaney -  175   

PR's & Noteworthy Efforts


Best Results Yesterday's WOD 


Weekly Challenge Winners
500m Row for time:
m - Mark Caldwell 1:26 
w - Melissa Hatfield - 1:47
__________________________________________________________________________

This Week's Challenge
Max height box jump
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat 

__________________________________________________________________________________

WOD

A) Mobility

B) Skill - Hang Power Clean

C) Warm Up - 200m Run or Row, 15 GHDSU, 15 Hip Extensions, 10 Pull ups, 10 Push ups or Ring Dips10 PVC Pass Throughs, 10 PVC OHS or Wall Facing Squats, 10 Hand Stands

D) Barbell - 3 Position Power Clean
5 sets of 1 Power Clean from High Hang (pockets) + Hang (mid thigh) + Below Knee

E1) Foundations
30-25-20-15-10 for time:
Squat jumps
Dead Lifts 95/65

E2) Conditioning
40-30-20-10
Barbell Lunge 95/65
GHD sit ups

E3) Competition
Run:  8 x 400m, rest 30 seconds
Post total time
-then
5 Supersets, not for time: 7 L-pull ups, 7 GH Raise

 

Saturday, March 23, 2013

Power Cleans, Thrusters, Pull ups, Run, KBS

2013 CrossFit Open is under way!

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!
_______________________________________________________________________________ 


CrossFit Open Workout 13.2:
Tommy Luu - 153
Kirsten Kauk - 180
Stuart Grimsley - 181
Brett MiQuelon - 197
Rachel Shearer - 210
Ryan Meyer - 214
Maggie Beason - 215
Paul Richardson - 227
Chris Buchanan - 234
Brian Baker - 238
Patty Thompson - 238
Daniel Smith - 238 
Jonathan Fowler - 243
Eric Oden - 250
Julie Smith - 260
Trisha Meaney - 272    

PR's & Noteworthy Efforts


Best Results for Yesterday's WOD
E2) Aubrey Baker 8:54  _______________________________________________________________________

This Week's Challenge
Row 500 meters for time
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat 
m - Mark Caldwell 1:26 
w - Melissa Hatfield - 1:47
__________________________________________________________________________________

WOD

A) Mobility

B) Skill - N/A

C) Warm Up - 200m Run or Row, 15 GHDSU, 15 Hip Extensions, 10 Pull ups, 10 Push ups or Ring Dips10 PVC Pass Throughs, 10 PVC OHS or Wall Facing Squats, 10 Hand Stand Holds

D) Barbell - N/A



E) Partner WOD - "Granelen"
For time:
30 Power Cleans 135/95
21-15-9:  Thrusters 95/65, Pull-ups
3 Rounds:   Run 400m, 21 KBS 55/35, 12 Pull ups
 Note:  The WOD can be done in any orderOne partner works while one rests.

Friday, March 22, 2013

Push ups, Hip Ext, KB Swing

2013 CrossFit Open is under way!

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!
_______________________________________________________________________________ 


CrossFit Open Workout 13.2:
Tommy Luu - 153
Kirsten Kauk - 180
Stuart Grimsley - 181
Brett MiQuelon - 197
Rachel Shearer - 210
Ryan Meyer - 214
Maggie Beason - 215
Paul Richardson - 227
Chris Buchanan - 234
Brian Baker - 238
Patty Thompson - 238
Daniel Smith - 238 
Jonathan Fowler - 243
Eric Oden - 250
Julie Smith - 260
Trisha Meaney - 272    

PR's & Noteworthy Efforts
Kelli Kelley - Squat Clean 125#
Corey Partridge - Squat Clean 175#
Heidi Wiley - Deadlift 185#
Steven Long - Squat Clean 195#
Brian Baker - Deadlift 455# 

Best Results for Yesterday's WOD
E1:  Charles Danley 390 reps  /  Megan T 435 reps
E2:  Michael Fooshe 312 reps / Aubrey Baker 295 reps
E3:  Ryan Meyer 243 reps  /  Julie Smith 170 reps 
 _______________________________________________________________________

This Week's Challenge
Row 500 meters for time
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat 
m - Mark Caldwell 1:26 
w - Melissa Hatfield - 1:47
__________________________________________________________________________________

WOD

A) Mobility

B) Skill - Handstand Push ups

C) Warm Up - 200m Run or Row, 15 GHDSU, 15 Hip Extensions, 10 Pull ups, 10 Push ups or Ring Dips10 PVC Pass Throughs, 10 PVC OHS or Wall Facing Squats, 10 Hand Stand Holds

D) Barbell - 3 Position Power Clean
5 sets of 1 Power Clean from High Hang (pockets) + Hang (mid thigh) + Below Knee

E1) Foundations
3 RFT: 
20 HR Push ups
20 Hip Extentions
20 KB Swing
E2) Conditioning
3 RFT:
30 HR Push ups
30 Hip Extentions
30 KB Swing, 55/35

E3) Competition
3 RFT:
30 HR Push ups
30 Hip Extentions
30 KB Swing, 70/55 







 

Thursday, March 21, 2013

Open Workout 13.3

2013 CrossFit Open is under way!

We will be hosting the weekly WOD for those competing in the Open every Saturday at 10:00am for the next five weeks starting March 9th.  The Open WOD will also be the daily WOD on Thursdays each of the five weeks.  Judging and validating will be done on Saturdays only.  Each week the WOD will be posted along with an instructional video for movements, range of motion.  Watch these videos before coming in each week.  This year CrossFit has provided a Judges Course to help us better understand the judging process…anyone can take the judges course online ($10). We will validate and enter your scores weekly and you can see where you rank in the World of CrossFit Athletes!
_______________________________________________________________________________ 


CrossFit Open Workout 13.2:
Tommy Luu - 153
Kirsten Kauk - 180
Stuart Grimsley - 181
Brett MiQuelon - 197
Rachel Shearer - 210
Ryan Meyer - 214
Maggie Beason - 215
Paul Richardson - 227
Brian Baker - 238
Patty Thompson - 238
Daniel Smith - 238 
Jonathan Fowler - 243
Eric Oden - 250
Julie Smith - 260
Trisha Meaney - 272    

PR's & Noteworthy Efforts
Jackie Manning -  1 RM Power Snatch 135# 

Best Results for Yesterday's WOD
Barbell:  Nate Daniel 155#
WOD:  m - Dallas Hindman 13:47  
 _______________________________________________________________________

This Week's Challenge
Row 500 meters for time
*Must be performed at the gym and verified by a coach not later than Saturday at 10am 

Weekly Challenge results to beat 
m - Mark Caldwell 1:26 
w - Melissa Hatfield - 1:47
__________________________________________________________________________________

WOD

A) Mobility

B) Skill - Deadlift

C) Warm Up - 200m Run or Row, 15 GHDSU, 15 Hip Extensions, 10 Pull ups, 10 Push ups or Ring Dips10 PVC Pass Throughs, 10 PVC OHS or Wall Facing Squats, 10 Hand Stand Holds

D) Barbell - Squat Clean:  5-3-1-1-1

E1) Foundations
AMRAP 12 minutes
150 Air Squats
90 Fast Single unders
30 Jumping Pull ups

E2) Conditioning
AMRAP 12 minutes 
150 Air Squats
90 Double unders
30 Pull ups  

E3) Competition:  Open Work Out 13.3
AMRAP 12 minutes
150 Wall Balls, 20/14# - men 10' target /women 9' target
90 Double unders
30 Muscle ups