Wednesday, July 31, 2013

Front Squats, Box Jumps, KB Swings, Wall Ball Shots


WOD


Weekly Challenge:   2 minute cap:  Row 500 meters, then max reps burpees

Barbell:   Back Squat 1-1-1-1-1, then Max Reps @ 80% of 1 RM

_______________________________________________________________

Foundations
99 Burpees
Every minute on the minute do 5 Muscle Snatches 75/45#

Conditioning
20 Front squat, 185/115
30 Box jump, 30/24"
40 Kettlebell swings, 70/55
50 Wall ball shots, 20/14#

Competition
3 RFT:
40' Handstand Walk
50 GHDSU
9 Bar Muscle-Ups
Rest 1:1
__________________________________________

Yesterday's PR's & Noteworthy Efforts
Nate Dogg - Push Press 215#
Jacob Herl - Deadlift 375#
Bryon Waits - Bench Press 225#

Best Results for Yesterday's WO
Barbell:  Nate 215#  /  Stephanie Richardson 125#
E1) Ian Warner 11:04  /  Kathy Faria 10:57
E2) Aubrey Baker 14:04  /  Nate Dogg 14:06
E3) Daniel Smith 18:24
_______________________________________________

Weekly  Challenge 
2 minute cap:  Row 500 meters, then max reps burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  

Tuesday, July 30, 2013

GHDSU, KBS, Double-unders



WOD

Skill:  10 mins to work on ring dips & muscle-ups

Barbell:  Complex 1-1-1-1-1-1-1 -  1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (work to a heavy set)

________________________________________________________________________________

Foundations
3 RFT
20 Box Jumps 24, 20"
15 HR Push-ups
10 Atomic Sit-ups

Conditioning
40-30-20-10
GHDSU
Kettle Bell Swings 35/55#
30 Double-unders b/w rounds

Competition
3 RFT
5 Muscle-ups
5 Deficit Handstand Push-ups
then,
90' Overhead Walking Lunge, 160/100#
__________________________________________

Yesterday's PR's & Noteworthy Efforts
Corey Partridge - Snatch 155#
Bryon Waits - Snatch 145#
Mark Caldwell - Snatch 165#

Best Results for Yesterday's WO

_______________________________________________

Weekly  Challenge 
2 minute cap:  Row 500 meters, then max reps burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  


Monday, July 29, 2013

Row, Pull-ups, Push Jerks

Froning wins 3rd consecutive CrossFit Games, Samantha Briggs wins her first.
_________________________________________________________________________________

WOD


Barbell:  Snatch 1-1-1-1-1, then max reps in 3 minutes @ 80% of 1 RM

_____________________________________________________________

Foundations
Run 1 mile
500 Fast Single-unders
Run 1 mile

Conditioning
For time:
Row 1000 meters
-then 5 rounds of
25 Pull-ups
7 Push Jerks, 135/85# 

*Times to beat - Josh Bridges 8:33 / Valerie Voboril 9:38

Competition
 "AMRAP 15 Diane"
Complete 21-15-9-21-15-9...as many times as possible in 15 minutes.
Deads, 225/155
HSPU
 __________________________________________

Yesterday's PR's & Noteworthy Efforts
Snatch PR's:
Stephanie Richardson 110#
Nate Dogg 195#
Brett M 185#
Daniel Smith 202#
Trisha Meaney 95#
Paul Richardson 185#
Jacky Manning 145#

Best Results for Yesterday's WO
Winners of the 2013 CrossFit Super Games:
 "RED Team"
Brett Miquelon
Curtis Hackler
Rachel Shearer
Aundi Collins

Great job to all who participated in the Super Games!  

Special thanks to Trisha Meaney and Jacky Manning who organized the whole event and hosted the CF Games watch party! 
_______________________________________________

Weekly  Challenge 
2 minute cap:  Row 500 meters, then max reps burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

Upcoming Event

Saturday, Aug 3rd - Red Dirt Classic in OKC, Cox Center.  Admission $40.  Participants:  Daniel Smith & Eric Oden
_____________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  
__________________________________________________________________________________

Saturday, July 27, 2013

2013 CrossFit Bartlesville "Super Games"


CrossFit Games 2013 - Friday in photos

Our regular 9am class time has been canceled to make way for the 2013 CrossFit Barlesville "Super Games".  We welcome 8 teams of 2 women & 2 men who will compete for the title of fittest in the Box.  If you are not competing, please join us in cheering on these competitors to victory.  

The Schedule:

8:30 a.m. Check-In
9:00 a.m. Warm Up
9:10 a.m. Team Briefing - WOD Announcement
9:20 a.m. Team strategy time
9:30 a.m. Individual WOD #1
9:50 a.m. Individual WOD #2
10:05 a.m. Individual WOD #3
10:20 a.m. Individual WOD #4
10:45 Team WOD
11:30 *Optional Individual Challenge*



Teams

 "RED"
Brett Miquelon
Curtis Hackler
Rachel Shearer
Aundi Collind
"GREEN"
Daniel Smith
Stuart Grimsley
Dainelle Herl
Morgan Wilson

"BLUE"
Ryan Meyer
Charles Danley
Mandi Jackson
Ann-Janette Webster

"GREY"
Paul Richardson
Manoj Nachimuthu
Angela Gann
Melissa Briggs

"WHITE"
Nate Daniel
Chris Emert
Aubrey Baker
Mariah Maze

"BLACK"
Jacky Manning
Zach Cramer
Fran Clark
Patty Thompson

"YELLOW"
Justin Copeland
Bryon Waits
Stephanie Richardson
Heather Williams

"PURPLE"
Jay Webster
Jacob Ogle
Trisha Meaney
Jennifer Brewington

The Workouts:

WOD #1
8 minute AMRAP
4 minutes box jumps 20/24” (full extension step ups acceptable)
4 minutes burpees
*Score is total number of reps
WOD #2
Double tabata – 8 minutes
20 seconds work: 10 seconds break
tabata deadlift 95/135#
tabata hand release push ups
*Score is total number of reps

WOD #3
10 minute amrap
10 front rack lunges 65/95#
10 cleans 65/95#
5 front squats 65/95#
*Score is total number of reps

WOD #4
Squat Snatch ladder
10 minutes to find 1 rep max
*Score is total weight
*Women add 75 to score*
Wod #5 - TBA 
 
 RULES & STANDARDS
1. Each team member must complete one individual WOD.
2. An opposing team member must judge and turn in results for each individual WODs.
Red - Green
Blue - Grey
White - Black
Yellow - Purple
3. Each team member must complete at least one rep in team WOD.
4. Only one team member can perform work at a time during team challenge. A tag from one team member to the other allocates who is performing work. The next member to perform work must be standing on a plate and tagged in.
5. Full extension step ups are acceptable as a box jump.
Prizes
There will be prizes awarded to the winning team.
There will be prizes awarded to the winners of each of the individual challenges.
There will be a prize for the craziest, most colorful, most audacious, most absurd, most ridiculous and creative outfit. 


Bring you family and friends to watch and enjoy the competition!

Friday, July 26, 2013

"Fran" - Thrusters, Pull-ups


The 2013 Reebok CrossFit Games has begun.

Womens 21,097 meter Row


_____________________________________________________

Upcoming Event

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up is closed)
_____________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer".  
__________________________________________________________________________________

WOD


Barbell:  Thruster 1-1-1-1-1 (from the rack is acceptable)
_________________________________________________

Foundations - "Fran"
21-15-9
Thrusters 95/65
Pull-ups

Conditioning - "Fran" x 2
21-15-9
Thrusters 95/65
Pull-ups

Competition - "Fran" x 3
21-15-9
Thrusters 95/65
Pull-ups
__________________________________________

Yesterday's PR's & Noteworthy Efforts

Deadlift:
Maggie Beason 240#
Mike Carpenter 415#
Marla 200#
Mandi Jackson 205#
Steve Mumma 315#
Zach Cramer 365#
Corey Partridge 405#
Drew Williams 365#
Ryan Meyer 425#
Jacob Herl 365#

Best Results for Yesterday's WO
Barbell:  Ryan Meyer 425#  /  Brian B 425#  /  Trisha 260#
E1) Mandi Jackson 8:16  /  Zach Cramer 8:21
E2) N/A
E3) Ryan Meyer 29:38

Compelling Work Everyone!  
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups (again)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

There are 3 metabolic pathways that provide energy for all our bodies' actions. 
metabolic pathway chart Thursday 130725
The metabolic pathways chart
 
The first pathway is the Phosphagen Pathway. This pathway dominates our highest powered activities and last for the shortest period of time. Think 100% power output piquing at around :10.  Examples: 1RM deadlift, 100m sprint, 1RM snatch, etc.

The second pathway is the Glycolytic Pathway. This pathway dominates moderate powered activities that last up to several minutes. Our power output drops to around 80% allowing us to work longer. Most CrossFit WODs fall into this range, Fran, Grace, 8-12 minute AMRAPS, etc.

The third pathway is the Oxidative Pathway. This pathway dominates low powered activities that last in excess of several minutes. Now our power output is around 40%, this let's us carry one for much longer periods of time. Eamples: WODs in excess of 20 minutes, hero WODs, 5K run or row.

The Oxidative pathway is an aerobic pathway, meaning it requires oxygen to produce our energy. Aerobic training has several bonuses, obviously the longer we can work the greater our cardiovascular/ respiratory endurance as well as our stamina. There will be a decrease in body fat but on the down side there is also a decrease in muscle mass. Aerobic training does very little to improve our strength, power, or speed.

The Phosphagen and Glycolytic Pathways are anaerobic, meaning they do not require oxygen. Anaerobic training also improves cardiovascular/ respiratory endurance, in fact more so then aerobic training. Anaerobic training also decreases body fat, however this type of training will increase muscle mass as well as improve our strength, speed, and power. The biggest bonus of anaerobic training is it's ability to improve our aerobic capacity, this does not happen in the reverse.  You do not need to train for running a 5K by running a ton of 5Ks, you can lift heavy through a 5 minute WOD and this work will help in our capacity to run a 5K.
 
All that said, in CrossFit we spend the majority of our time working in the Glycolytic Pathway. We find the most benefit across the board. However we do not ignore the other pathways, we do not forego the heavy lifting days or the longer endurance days because they too have their benefits. Working all three pathways makes for the most well rounded athlete and that is the name of our game, we master nothing and we work well at everything.


Thursday, July 25, 2013

HSPU, TTB, Squat Cleans


The 2013 Reebok CrossFit Games has begun.
CrossFit Games Update Show
_________________________________________________________________________________

WOD

Weekly Challenge:  Max effort unbroken pull-ups  

Barbell:  Deadlift 1-1-1-1-1 
__________________________________________

Foundations
For time:
30 Burpees
Row 1000 meters
30 Burpees

Conditioning
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Hand Stand Push Ups
TTB
Squat Cleans, 115/75#

Competition 
10-9-8-7-6-5-4-3-2-1
Squat Cleans 135/95#
Dumbbell Power Snatch, alternating, 80/45#
Run 200 meters b/w rounds
__________________________________________

Yesterday's PR's & Noteworthy Efforts
Daniel Smith - Push Press 225#
Zach Cramer - Push Press 175#
Jeff Anderson - 20 consecutive Pull-ups
Kelly Gallagher - Push Press 110#
Aubrey Baker - Push Press 95#

Best Results for Yesterday's WO
Barbell:   Push Press - Daniel Smith & Toan Boui 225#  /  Trisha Meaney 130#, Kelly Gallagher 18 reps @ 70%
E1) Jarrod 19:57  /  Morgan 20:31
E2) Ian Warner 399 reps  /  Aubrey Baker 524 reps 
E3) Ryan Meyer 3 rds + 6 reps  /  Mallory Kucko 1 rd + 6 reps

Compelling Work Everyone!
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups (again)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
_______________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up is closed)
_____________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Wednesday, July 24, 2013

Pull-ups, Push-ups, Box Jumps, Sit-ups, Air Squats



The 2013 Reebok CrossFit Games has begun.
CrossFit Games Update Show
_________________________________________________________________________________

WOD

Barbell:  Push Press 1-1-1-1-1, then max reps at 70% of 1 RM
_____________________________________________________

Foundations
For time:
Run 800 meters
75 Push ups
50 Kettle Bell Swings35/30#
30 Sit ups
15 Burpees
Run 800 meters

Conditioning
Max reps 1 minute - Pull-ups
Max reps 2 minutes - HR Push-ups
Max reps 3 minutes - Box Jumps 24/20"
Max reps 4 minutes - Sit-ups
Max reps 5 minutes - Air Squats
* Score is total reps

Competition 
AMRAP 9
7 Hang Power Snatches 115/80
7 Overhead Squats 115/80
7 Hang Power Cleans 115/80
7 Front Squats 115/80

__________________________________________

Yesterday's PR's & Noteworthy Efforts
Brett M - Clean & Jerk 220#
John Watson - Clean & Jerk 205#
Drew Williams - Clean & Jerk 225#
Ian Warner - Clean & Jerk 155#
Mark Caldwell - Clean 215#
Toan Boui - Clean & Jerk 215#

Best Results for Yesterday's WO
Barbell:   
Snatch - Daniel Smith 175#  /  Nate Dogg 175# 
Clean & Jerk - Drew Williams 225#  /  Rachel Shearer 115#

E1) Ian Warner 11 Rds +16 reps  /  Aubrey Baker 12 Rds +10 reps
E2) Nate Dogg 4 Rds  /  Angela Gann 2 Rds +10 reps
E3) Brett M 18:30  /  Rachel Shearer 115#



Excellent Effort Everyone!
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups (again)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

________________________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up is closed) 

_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Tuesday, July 23, 2013

Knees-to-Elbows, Lunges, HR Push-ups


LET THE GAMES BEGIN
The 2013 Reebok CrossFit Games this week.
Event Announcements at the athlete dinner
_________________________________________________________________________________

WOD

Barbell: 15 minutes to find a 1 RM Snatch or Clean & Jerk
________________________________________________

Foundation
AMRAP 16 mins:
5 Pull-ups
10 Box Jumps, 24/20"
30 Fast Single-unders

Conditioning
AMRAP 16 mins:
10 Knees-to-Elbows
20 Lunges (barbell - front rack), 115/85
30 Hand Release Push-ups

Competition 
50 GHD Sit-ups
Row 2000 m
50 Burpee Pull-ups

__________________________________________

Yesterday's PR's & Noteworthy Efforts
Nate Dogg - OH Squat - 225#
Daniel Smith - OH Squat - 225#
Ian Warner - Back Squat - 205#

Best Results for Yesterday's WO
Barbell:  Nate Dogg & Daniel Smith 225#  /  Richardson 105#
E1) Jay Webster - 7 Rounds  /  Morgan - 6 Rounds
E2) Nate Dogg & Mark Caldwell - 14:03  /  Mallory Kucko 15:34
E3) Daniel Smith 12:30

Excellent Effort Everyone!
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups (again)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

________________________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up is closed) 

_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Monday, July 22, 2013

Power Snatch, Run


LET THE GAMES BEGIN

The 2013 Reebok CrossFit Games this week. Dave Castro and the Games team have announced limited details of a few events...read more.
_________________________________________________________________________________

WOD

Barbell:  Overhead Squat 1-1-1-1-1
_____________________________

Foundations
AMRAP 20 minutes:
10 Front Squats 75/45#
Run 400 meters

Conditioning
5 RFT
5 Power Snatches 115/75#
Run 400 meters 

Competition 
5 RFT
1 Deadlift 365/205#
2 Muscle Ups
3 Squat Cleans 205/135#
4 HSPU (4" deficit)
__________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WO



___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups (again)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

________________________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up is closed) 

_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Saturday, July 20, 2013

"Nathan"

**Email update from Nathan Berg: 

Surgery went great... This is Honey Badger himself typing.   Was out of surgery at 1:45 pm yesterday and remember it all!  Was up and walking last night during follow-up MRI tests!  It feels like an absolute miracle!  Thanks so much for all of your support.  My physical, mental and spiritual preparation made this possible, that and a super skilled team of surgeon's with God assisting.  I drank a protein shake first meal right after surgery... Lol.  Honey badger Progenex style.  =)

I spent last night in the ICU and was completely discharged from the hospital an hour ago!  It's a miracle.  Sitting at the hotel relaxing as we speak!  Pictures to follow soon when I get up from a nap!

Thanks again for everyone being strong.

image.jpeg
__________________________________________________________________________________________ 

WOD - "Nathan"
Run 800 meters
100 Sit-ups
50 Overhead Lunges 45/25
25 Power Cleans 135/95
20 Thrusters 95/65
25 Deadlifts185/135
50 Kettle Bell Swings 55/35#
100 Hand Release Push-ups
Run 800 meters 
__________________________________________

Yesterday's PR's & Noteworthy Efforts
Daniel Smith - Clean & Jerk 2x210#

Best Results for Yesterday's WO
E1) Kyle Schmitt 14:15  /  Mandi Jackson 13:59
E2) Dallas Hindman 13:41  /  Angela Gann 16:14
E3) Ryan Meyer 16:22

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

________________________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up closes July 19th)
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Friday, July 19, 2013

Power Clean, Box Jumps, TTB

**Update on Nathan Berg:  Below is an email I received regarding the status of Nathan Berg who, as you know, under went brain surgery yesterday at Baylor Medical to remove a tumor.  Please keep Nathan in your thoughts and prayers.

All Nathan is out of surgery and in ICU on the 7th floor. Dr. Upshor said things went very well. Lab reports in five days. I'm so thankful to have such a brave son and thankful God answers prayer.  Thank you for your support it's been greatly appreciated. Jan Baker mom
__________________________________________________________________________________________ 

WOD

Barbell:  (10 minutes)
Hang Squat Snatch 3-3-3
Hang Clean & Jerk 2-2-2
_____________________
Foundations
4 RFT;
Row 500 meters
Run 200 meters


Conditioning
21-15-9
Power Clean 135/95
Box Jumps 24/20
Toes To Bar

Competition 
For time, opposing Ladder of:
10 GH Raise - 1 Front Squat 185/135 (from the ground)
9 GH Raise - 2 Front Squats 185/135
8 GH Raise - 3 Front Squat 185/135
etc.
__________________________________________

Yesterday's PR's & Noteworthy Efforts
Aubrey - "Jackie" 10:44
Stuart - "Jackie" 10:59
Patty Thompson - "Jackie" 8:58
Brett - Deadlift 305#
Ryan Meyer - "Jackie" 7:15

Best Results for Yesterday's WO
E1) Drew Williams 14:21  /  Trisha Meaney 10:22
E2) Patty Thompson 20:56  /  Jacob Ogle 26:10 
E3) Paul Richardson - 5 Rds
"Jackie" - Ryan Meyer 7:15  /  Patty Thompson 8:58

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

________________________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up closes July 19th)
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Thursday, July 18, 2013

Row, Thrusters, Pull-ups, Box Jumps

* Our thoughts and prayers go out to our good friend Nathan Berg who is having brain surgery today at Baylor Medical at 9am to remove a tumor.  We will keep you posted on his progress.  You can reach out to him via email:  NBerg@bluestone-nr.com
__________________________________________________________________________________


WOD

Max reps unbroken Pull-ups
* If you are doing the Conditioning WOD, sit this out and use this time to work on Hand Stand Walks or Holds.  _________________________________________________________________________________

Foundations
For time:
150 Box Jumps 24/20"

Conditioning
For time: "Jackie"
Row 1000 meters
50 Thrusters 45/30
30 Pull-ups

-then

150 Box Jumps 24/20"

*Note your "Jackie" time for your own records but your score is the total time for "Jackie" + Box Jumps.  Also, reference the "Jackie" times on the Benchmark WOD board if you plan on doing "Jackie" as prescribed.

Competition 
AMRAP 12
5 Bar Muscle-ups
5 Box Jumps, 36/30"
5 Deads 315/215  
__________________________________________

Yesterday's PR's & Noteworthy Efforts
Corey Partridge - Strict Press 150#
Mallory Kucko - Split Jerk 125#
Mark Caldwell - Split Jerk 225#
Ian Warner - Push Jerk 165#
Matt McLain - Push Jerk 135#
Brett M - "Annie" 5:39  /  Split Jerk 245#

Best Results for Yesterday's WO
Barbell: Brett M 245#  /  Mallory Kucko 125#
E1) Jarrod 12:30  /  Morgan 15:37
E2) Brett M 5:39  /  Trish Meany 7:32
E3) Brett M 213 Reps

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

________________________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up closes July 19th)
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Wednesday, July 17, 2013

Double-unders, Sit-ups

WOD

Barbell:  Push-Jerk 1-1-1-1-1, then 3 minutes max reps @ 80%

____________________________________________________


Foundations
5 RFT
250 meter Row
12 Kettle Bell Swings 35/30#
6 Thrusters 75/45#
-rest exactly 60 seconds b/w rounds

Conditioning
50-40-30-20-10
Double-unders
Sit-ups

Competition
1.  AMRAP 7:
5 Squat Snatch, 115/80
10 T2B

-rest 3 minutes, then

2.  AMRAP 7:
50 Double-unders
40' Handstand Walk

*Post total reps for 1 and 2
__________________________________________

Yesterday's PR's & Noteworthy Efforts
Jacobe Herl - Hang Squat Clean 165#
Ryan Meyer - Hang Squat Clean 235#

Best Results for Yesterday's WO
E1) Trisha Meaney 8 Rds  /  Ian Warner 7 Rds
E2) Steph Richardson 19:49  /  Mark Coldwell 23:10
E3) Nate Dogg 19:35
Barbell:  Trisha Meaney 115# x 12 reps  /  Nate Dogg 185# x 12 reps

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

________________________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up closes July 19th)
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Tuesday, July 16, 2013

Back Squat, KB Swing

WOD

Barbell:  Hang Squat Clean 1-1-1, then max reps in 3 minutes @ 80%
_________________________________________________________

Foundations
AMRAP in 15 mins:
5 Hang Squat Cleans 45/75#
10 Box Jumps 24/18"
15 Push-ups

Conditioning
4 RFT:
10 Back Squat (185/115) – from the ground
20 KB swings 70/53

Competition
For time:
1 mile Run
60 Burpees
30 Pistols
15 Power Cleans 185/135#
__________________________________________

Yesterday's PR's & Noteworthy Efforts
Mark Coldwell - Snatch 165#
Drew Williams - Snatch 175#

Best Results for Yesterday's WO
Barbell: Nate Dogg 155#  /  Trisha Meaney 75#
E1) Adam Augustine 16:00  /  Mandi Jackson 16:26
E2) Justin Copeland 14:04  /
E3) Nate Dogg 163 reps  /  Mallory Kucko 130 reps

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Lasts Weeks "Weekly Challenge" Results:  Max Effort Thrusters 95/65#
w- Mallory Kucko 21
m- Brian B 30
________________________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up closes July 19th)
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Monday, July 15, 2013

C2B, Box Jumps, Double-unders

WOD

Barbell: 

1. Snatch
5 x Power Snatch + Hang Squat Snatch (increase each set)

2.  Clean and Jerk
5 x Power Clean + Hang Power Clean + Push Jerk + Split Jerk (increase each set)
__________________________________________________________________

Foundations
8 RFT:
Run 200 meters
12 Burpees

Conditioning
10.9.8.7.6.5.4.3.2.1 for time of:
C2B Pull ups
Box Jumps, 30/24"
25 Double unders between rounds

Competition
AMRAP 12:
100 Wall Ball Shots 20/14#
100 OH Walking Lunge, 95/65
30 TTB
__________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WO


GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max Reps Unbroken Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Lasts Weeks "Weekly Challenge" Results:  Max Effort Thrusters 95/65#
w- Mallory Kucko 21
m- Brian B 30
________________________________________________________________________________

Upcoming Events 

Saturday July 27th, 9am-11am  -  Super Games / 4 Person Team Competition (sign up closes July 19th)
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Saturday, July 13, 2013

"Blind Date"

WOD


"We sought to build a (fitness) program that would best prepare trainees for any physical contingency prepare them not only for the unknown but for the unknowable." - Greg Glassman

Sometimes the workout is better when it is unknown, much like a blind date.

See you at the gym!

__________________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Denise Wiggington - Back Squat 125#
Mallorty Kucko - Back Squat 165#
Brett M - Back Squat 255#  /  Overhead Squat 215#
John Watson - Front Squat 245#
Bryon Waits - Back Squat 245#  /  Muscle-up 1

Best Results for Yesterday's WO
Barbell - Nate Dogg 315#  /  Mallory Kucko 165#
E1) Dallas Hindman 9:45  /  Patty Thompson 6:34
E2) Bryon Waits 17:25 /  Melissa Hatfield 22:51
E3) Nate Dogg 7:13 

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max unbroken Thrusters 95/65# - no stopping anywhere, if you rest or pause you're done
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w- Mallory Kucko 21
m- Ryan Meyer 27
________________________________________________________________________________

Upcoming Events

TBA
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Friday, July 12, 2013

Burpees, Squat Cleans

WOD

Barbell:  Back Squat - 10 minutes to find your 1 Rep Max

________________________________________________

Foundations
5 RFT:
20 Lunges w/ 45/25# plate overhead
30 Jumping Pull-ups 

Conditioning 
5 RFT:
20 Burpee Lateral Bar-hops
13 Power Cleans 135/95#

Competition 
For time:
30 Squat Clean and Jerks 155/105
__________________________________________

Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WO
Barbell:  Nate Dogg 57 reps  /  Kelli Kelley 34 reps
E1) Michael Fooshe 15:27  /  Aubrey Baker 21:29
E2) Kelli Kelley 31:10
E3)  Nate Dogg 63 Reps

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max unbroken Thrusters 95/65# - no stopping anywhere, if you rest or pause you're done
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w- Mallory Kucko 21
m- Ryan Meyer 27
________________________________________________________________________________

Upcoming Events

* July 12th, 7:30pm - CFB Social/Nutrition Challenge Winners Announced - Details to follow in your email.  
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Thursday, July 11, 2013

Run, Box Jumps, Wal Balls

WOD

Barbell:  Front Squat - 3 x max reps 135/95 (rest 90 seconds)
________________________________________________________________________

Foundations
10 RFT:
10 Push-ups
10 Air Squats
10 Sit-ups
-then
Run 1600 meters or Row 2000 meters

Conditioning - "Kelly"
5 RFT:
400m Run
30 Box Jumps, 24/20"
30 Wall Balls, 20/14

Competition
ARMAP 6
5 Squat Clean Thrusters, 155/105
10 Buprees

-rest 2 mins

AMRAP 6
10 Deads, 315/215
5 Bar Muscle-ups
__________________________________________

Yesterday's PR's & Noteworthy Efforts - N/A
Jacobe Herl - Deadlift 350#
Ian Warner - Deadlift 5 RM 245#
Matt McClain - Deadlift 5 RM 345#
Daniel Smith - Deadlift 5 RM 405#
Brett M - Hero WOD "JT" 7:43  /  Deadlift 5 RM 285

Best Results for Yesterday's WOD - N/A
Barbell:  Toan Bui 410#  /  Deidre Mooney 215#
E1) Adam Augustine 14:44  /  Mandi Jackson 13:33
E2) Bryon Waits 6:45  /  Patty Thompson 11:14
E3) Nate Dogg 19:17  /  Mallory Kucko 22:39

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max unbroken Thrusters 95/65# - no stopping anywhere, if you rest or pause you're done
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w- Mallory Kucko 21
m- Matt McClain 26
________________________________________________________________________________

Upcoming Events

* July 12th, 7:30pm - CFB Social/Nutrition Challenge Winners Announced - Details to follow in your email.  
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Wednesday, July 10, 2013

Wall Climbs, Deadlifts

WOD

Barbell:  
Deadlift 5-5-5
-then
Max unbroken Thrusters 95/65# - no stopping anywhere, if you rest or pause you're done
________________________________________________________________________

Foundations
Run 800 meters
50 Burpees
250 Fast Single-unders
50 Sit-ups

Conditioning
For time:
10 Wall Climbs - 2 Deadlifts 225/135#
8 Wall Climbs - 4 Deadlifts 225/135
6 Wall Climbs - 6 Deadlifts 225/135
4 Wall Climbs - 8 Deadlifts 225/135
2 Wall Climbs - 10 Deadlifts 225/135

Competition
3 RFT
1000m Row
40" Hand Stand Walk
10 Alternating Pistols
__________________________________________

Yesterday's PR's & Noteworthy Efforts - N/A
Jacobe Herl - Clean & Jerk 150#


Best Results for Yesterday's WOD - N/A
Barbell:  Nate Dogg 235#  /  Stephanie Richardson 135#
E1) Daniel Smith 9 Rds + 5  /  Mallory Kucko 7 Rds + 1
E2) Stephanie Richardson 28:15
E3) Nate Dogg 20:34

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 
Max unbroken Thrusters 95/65# - no stopping anywhere, if you rest or pause you're done
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-
m-
________________________________________________________________________________

Upcoming Events

* July 12th, 7:30pm - CFB Social/Nutrition Challenge Winners Announced - Details to follow in your email.  
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Tuesday, July 9, 2013

Hang Cleans, Push-ups, Double-unders

WOD

Barbell:   
Clean & Jerk 1-1-1-1-1
-then
EMOM for 4 mins of 90% of 1 RM above
_____________________________________________

Foundations
AMRAP 12 minutes
5 Shoulder to Overhead 115/75#
10 Deadlift 115/75#
15 Box Jumps 24/20"

Conditioning
5 RFT
10 Hang Squat Cleans 135/95
20 Push-ups (hand release)
50 Double Unders

Competition
For time:
5 rounds of “Cindy”
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of “Cindy”
__________________________________________

Yesterday's PR's & Noteworthy Efforts - N/A
Daniel Smith - Snatch 180#
Jacky Manning - Snatch 135#
Patty Thompson - Consecutive Double Unders 72

Best Results for Yesterday's WOD - N/A
Barbell - Daniel Smith 180# /  Melissa Hatfield 80#
E1) Brett M 6:33  /  Trisha Meaney 7:10
E2) Brett M 200 reps
E3) Daniel Smith 369 reps  /  Patty Thompson 331 reps

GREAT JOB EVERYONE!!!
___________________________________________

Weekly  Challenge 

*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-
m-
________________________________________________________________________________

Upcoming Events

* July 12th, 7:30pm - CFB Social/Nutrition Challenge Winners Announced - Details to follow in your email.  
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”


Monday, July 8, 2013

Power Snatch, HSPU, Pistols, Wall Ball, GHDSU





"Seize the iron!"
One of the most athletic actions in all of sport is the snatch.  This image shows the second pull in all it's magnificence.

WOD

Barbell:   
Snatch 1-1-1-1-1
-then
EMOM for 4 mins - 1 snatch @ 90% of 1 RM above

_____________________________________________

Foundations 
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 75/45#
Lunges w/ bar in front rack 75/45#
Push Presses 75/45#

Conditioning
AMRAP 16 mins:
4 Power Snatch 95/65
8 HSPU
12 Pistols
16 Wall Ball Shots 20/14#
20 GHD Sit-ups

Competition 
For total reps:
2:00 ME Double Unders
-then (no rest)
3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
-rest 2:00
3:00 ME KBS 55/35# (attempt as many as possible UB – do not gameplan)
-then (no rest)
2:00 ME Double-Unders
__________________________________________

Yesterday's PR's & Noteworthy Efforts - N/A


Best Results for Yesterday's WOD - N/A

___________________________________________

Weekly  Challenge 
Max Hand Release Push-ups in 60 seconds
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat: 
w-
m-
________________________________________________________________________________

Upcoming Events

* July 12th, 7:30pm - CFB Social/Nutrition Challenge Winners Announced - Location & directions will be emailed 
_________________________________________________________________________________

*Check out a new blog from one of our members, Jacob Herl, called "Life Under Construction: Paleo for the Summer"
__________________________________________________________________________________

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”