Friday, February 28, 2014

Thrusters, C2B

___________________________________________________________________

Watch Garret Fisher vs. Marcus Hendren on Workout 14.1 LIVE on the CrossFit Games site.


USA Weightlifting teaches you the snatch (video, slo-mo analysis)
Skill-transfer exercises for the snatch (video)

The Test of Fitness - video [ipod] [mov] [720 HD] [1080 HD]
CrossFit: More than a workout or a sport

CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 


Barbell:  Power Clean 1-1-1-1-1-1-1

_________________________________________________________________________________

Foundations
3 RFT
30 Hand Release Push-ups
15 Hang Squat Cleans, 85/55


Conditioning - "Open Workout 13.5"
AMRAP 4
15 Thrusters, 100/65#
15 Chest to Bar Pull-ups
If 3 rounds are completed in under 4 minutes, time extends to 8 minutes
If 6 rounds are completed in under 8 minutes, time extends to 12 minutes
If 9 rounds are completed in under 12 minutes, time extends to 16 minutes
etc.



Competition
3 RFT
Row 500m
6/4 Muscle-ups
12 KBS, 70/55#

_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 18/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Dainelle Herl - Back Squat 170#
Mike Zambruski - Back Squat 265#
Denise Wiggington - Push Jerk 100#
Stacy Lard - Push Jerk 103#
 Jay Webster - Push Jerk 185#
Myur - Push Jerk 185#
Tim Dunham - Push Press 205#
Tom Wynn - Push Press 205#  /  Hang Squat Clean 185#
Deb Davis - Push Press 60#  /  Push Jerk 70#
Alivia Koons - 24 consecutive DU's  /  2 consecutive ring muscle ups
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Zambrzuski - Strict Press 175#  /  Push Press 185#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alec Bisagno - Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:  Patty Thompson 10:47  /  Dallas Hindman 13:25
Conditioning:   ALivia Koons  66  /  Maxx Goad 73
Competition:  Nate Dogg 11 Burpee Box Jumps
50+ Results:   Dave Strobel (C1)  47 reps
Barbell: 
Strength:  N/A
Weekly Challenge:  Tim Dunham 60  /  Kathy Faria 25

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Strict Unbroken Push-ups (no pausing at the top; touch chest but not quads)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, February 27, 2014

Clean & Jerk, T2B

___________________________________________________________________

See Class Schedule for changes starting this week.


USA Weightlifting teaches you the snatch (video, slo-mo analysis)
Skill-transfer exercises for the snatch (video)
Tips on avoiding injury
The Test of Fitness - video [ipod] [mov] [720 HD] [1080 HD]
CrossFit: More than a workout or a sport
Best food choices when traveling
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 


Barbell:  Snatch 1-1-1-1-1-1

_________________________________________________________________________________

Foundations
20 minute cap:
400-300-200-100
Single-unders
50 Squats b/w rounds


Conditioning - "Open Workout 13.4"
AMRAP 7:
3 Clean and Jerk, 135/95#
3 Toes-to-bar
6 Clean and Jerk, 135/95#

6 Toes-to-bar
9 Clean and Jerk, 135/95#
9 Toes-to-bar
If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.



Competition
10 minute clock
15-12-9 
Thrusters, 135/95
T2B
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20


_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 18/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Dainelle Herl - Back Squat 170#
Mike Zambruski - Back Squat 265#
Denise Wiggington - Push Jerk 100#
Stacy Lard - Push Jerk 103#
 Jay Webster - Push Jerk 185#
Myur - Push Jerk 185#
Tim Dunham - Push Press 205#
Tom Wynn - Push Press 205#  /  Hang Squat Clean 185#
Deb Davis - Push Press 60#  /  Push Jerk 70#
Alivia Koons - 24 consecutive DU's  /  2 consecutive ring muscle ups
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Zambrzuski - Strict Press 175#  /  Push Press 185#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alec Bisagno - Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:  Aaron Kuntz 13:02  /  Sarah H 14:02
Conditioning:   Rachel S & Mandi J 240 reps  /  Dallas H & Mark C 240 reps
Competition:  Lindsay Morgan 21:20
50+ Results:  Tony Sterk (F) 16:47
Barbell:  Rachel Shearer 105#  /  Alec Bisagno 160# 
Strength:  N/A
Weekly Challenge:  Tim Dunham 60  /  Kathy Faria 25

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Strict Unbroken Push-ups (no pausing at the top; touch chest but not quads)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Wednesday, February 26, 2014

Wall Ball Shots, Double-unders, Muscle-ups

___________________________________________________________________

See Class Schedule for changes starting this week.


USA Weightlifting teaches you the snatch (video, slo-mo analysis)
Skill-transfer exercises for the snatch (video)
Tips on avoiding injury
The Test of Fitness - video [ipod] [mov] [720 HD] [1080 HD]
CrossFit: More than a workout or a sport
Best food choices when traveling
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

Weekly  Challenge:  Max Reps Strict Unbroken Push-ups

Barbell:  Power Snatch 1-1-1-1-1-1-1
_________________________________________________________________________________

Foundations
3 RFT
Row 500m
30 Sit-ups
15 Thrusters 75/45#


Conditioning - "Open Workout 13.3"
AMRAP 12
150 Wall Ball Shots 20/14#
90 Double-unders
30 Muscle-ups

Note - 99% (roughly 139,000) of the people that did this workout last year during the 2013 CrossFit Open never got to muscle-ups.  That said, don't dismiss this workout just because it has muscle-up's or said another way, if you can't do muscle-ups, you can still do the majority of this workout. (Run-on sentences are okay sometimes.) 


Competition
7 rounds of:
5 Hang Squat Cleans  155/105#
12 Box Jumps 24/20″
15 Burpees

_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Dainelle Herl - Back Squat 170#
Mike Zambruski - Back Squat 265#
Denise Wiggington - Push Jerk 100#
Stacy Lard - Push Jerk 103#
 Jay Webster - Push Jerk 185#
Myur - Push Jerk 185#
Tim Dunham - Push Press 205#
Tom Wynn - Push Press 205#  /  Hang Squat Clean 185#
Deb Davis - Push Press 60#  /  Push Jerk 70#
Alivia Koons - 24 consecutive DU's  /  2 consecutive ring muscle ups
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Zambrzuski - Strict Press 175#  /  Push Press 185#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alec Bisagno - Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:  Kristen Crane 268  /  Alec Bisagno 202
Conditioning:  Trisha Meaney 295  /  Maxx Goad 246
Competition:   Daniel Smith 13:00
50+ Results:  Dave Strobel (C1) 155  /  Renee Glass (F) 205
Barbell:  N/A

Strength:  Daniel Smith 455#  /  Steph Richardson 300#
Weekly Challenge:  N/A

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Strict Unbroken Push-ups (no pausing at the top; touch chest but not quads)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Tuesday, February 25, 2014

Shoulder to Overhead, Deadlifts, Box Jumps


___________________________________________________________________

See Class Schedule for changes starting this week.


Tips on avoiding injury
Danny Broflex: Episode 7 - The PSA: Sign Up Bro! - video [ipod] [mov] [HD mov]
The Test of Fitness - video [ipod] [mov] [720 HD] [1080 HD]
CrossFit: More than a workout or a sport
The simplest cure for insomnia
How does caffeine work?
Best food choices when traveling
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 


20 minutes to complete the following:

A.  Barbell:  5 x 2 Clean & Jerk @ 70% of 1 Rep Max

B.  Strength:  Deadlift 1-1-1-1-1-1-1
_________________________________________________________________________________

Foundations
With a continually running clock perform the following:
AMRAP 3 - KBS 55/35#
AMRAP 3 - Burpees
AMRAP 3 - Box Jumps 20"
AMRAP 3 - Hollow Rocks
AMRAP 3 - Wall Ball Shots 20/14#

*Score = total reps


Conditioning - "Open Workout 13.2"
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 115/75
10 Deadlift, 115/75
15 Box jump or Step-ups, 24/20" 


Competition
Row 2K
50 HSPU

_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Dainelle Herl - Back Squat 170#
Mike Zambruski - Back Squat 265#
Denise Wiggington - Push Jerk 100#
Stacy Lard - Push Jerk 103#
 Jay Webster - Push Jerk 185#
Myur - Push Jerk 185#
Tim Dunham - Push Press 205#
Tom Wynn - Push Press 205#  /  Hang Squat Clean 185#
Deb Davis - Push Press 60#  /  Push Jerk 70#
Alivia Koons - 24 consecutive DU's  /  2 consecutive ring muscle ups
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Zambrzuski - Strict Press 175#  /  Push Press 185#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alec Bisagno - Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:   Kristen Crane 10:10  /  Jay Webster 12:35
Conditioning:  Meaney 150 reps  /  Maxx Goad 160 reps
Competition:   Steph Richardson 13:35  /  Ryan Meyer 12:52
50+ Results:  Deb Strobel (F) 15:37  /  Glenn Davis (F) 14:59

60+ Results:   Deb Davis (F) 14:18
Barbell:  N/A

Strength:  Rachel Shearer 145#  /  Nate Dogg 270#
Weekly Challenge:  N/A

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Strict Unbroken Push-ups (no pausing at the top; touch chest but not quads)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Monday, February 24, 2014

Burpees, Snatches


___________________________________________________________________


Danny Broflex: Episode 7 - The PSA: Sign Up Bro! - video [ipod] [mov] [HD mov]
The Test of Fitness - video [ipod] [mov] [720 HD] [1080 HD]
CrossFit: More than a workout or a sport
The simplest cure for insomnia
How does caffeine work?
Best food choices when traveling
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)


_________________________________________________________________________________

WOD 


20 minutes to complete the following:

A.  Barbell:  5 x 2 Snatch @ 75% of 1 Rep Max

B.  Strength:  Overhead Squat - find a 1 Rep Max
_________________________________________________________________________________

Foundations
50 Lunges
-then
3 Rounds of:
100 Single Unders
10 Atomic Sit Ups
-then
50 Burpees


Conditioning - "Open Workout 13.1"
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 75/45#
30 Burpees
30 Snatch, 135/75#
20 Burpees
30 Snatch, 165/100#
10 burpees
AMRAP Snatch, 210/120#



Competition
5 rounds of:
30 Unbroken Double-Unders
15 Unbroken Wall Balls 20/14#
7 Power Snatches @ 115/75#
Rest :90

_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Dainelle Herl - Back Squat 170#
Mike Zambruski - Back Squat 265#
Denise Wiggington - Push Jerk 100#
Stacy Lard - Push Jerk 103#
 Jay Webster - Push Jerk 185#
Myur - Push Jerk 185#
Tim Dunham - Push Press 205#
Tom Wynn - Push Press 205#  /  Hang Squat Clean 185#
Deb Davis - Push Press 60#  /  Push Jerk 70#
Alivia Koons - 24 consecutive DU's  /  2 consecutive ring muscle ups
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Zambrzuski - Strict Press 175#  /  Push Press 185#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alec Bisagno - Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

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

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Strict Unbroken Push-ups (no pausing at the top; touch chest but not quads)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Sunday, February 23, 2014

Competitors WOD

Competitors WOD

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


25 minute clock:


1. 100 Pull ups for time or AMRAP 5, which ever comes first.

-at 5 minutes...

2.  80 Wall Balls, 20/20 or AMRAP 5, which ever comes first.

-at 10 minutes...

3. 60 Burpee Box Jumps, 24/20 or AMRAP 5, which ever comes first.

-at 15 minutes...

4.  40 Clean and Jerks, 155/105 or AMRAP 5, which ever comes first.

-at 20 minutes...

5.  1200 meter Run, or run as far as possible in 5 minutes, which ever comes first.

* Score = total reps completed (completing 1200 meter Run = 1 rep)


Saturday, February 22, 2014

Run, Lunges, Burpees, KBS, Squats, Power Clean & Jerk


___________________________________________________________________


How often should someone take a rest day?
Fu Barbell on the set-up to clean or snatch
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)
How you can tell if you have legs built for weightlifting (video)
Greg Glassman on the Open: Part 1 (video)
Carb controversy

_________________________________________________________________________________

WOD - "Buddy Beatdown"


Grab a partner and complete the following.
Alternate each round on Run, Burpees and Air Squats
Tag in and tag out as needed on Lunges, KBS and Hang Power.


AMRAP 12  
400m Run
30 Overhead Lunges, 45/25# plate


-Rest 3 minutes, then...

AMRAP 12
15 Burpees
30 American KBS, 55/35#



-Rest 3 minutes, then...



AMRAP 12
30 Air Squats
30 Hang Power Clean & Jerk, 95/65#



* Score = total lunges, swings and cleans
_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Dainelle Herl - Back Squat 170#
Mike Zambruski - Back Squat 265#
Denise Wiggington - Push Jerk 100#
Stacy Lard - Push Jerk 103#
 Jay Webster - Push Jerk 185#
Myur - Push Jerk 185#
Tim Dunham - Push Press 205#
Tom Wynn - Push Press 205#  /  Hang Squat Clean 185#
Deb Davis - Push Press 60#  /  Push Jerk 70#
Alivia Koons - 24 consecutive DU's  /  2 consecutive ring muscle ups
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Zambrzuski - Strict Press 175#  /  Push Press 185#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alec Bisagno - Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:    Kathy Faria 12:36  /  Dallas 12:40 
Conditioning:   Daniel Smith  /  Lindsay Morgan 19:51
Competition:   Maxx Goad 11:30
50+ Results:  N/A
60+ Results:   N/A
Barbell:   Paul Richardson 315#
Weekly Challenge:  Maxx Goad & Jeremiah Williams 36"  /  Steph Richardson 27"

_____________________________________________________________________________

Weekly  Challenge 
Max height single leg box jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Friday, February 21, 2014

Run, GHD Sit-ups, Wall Ball Shots


___________________________________________________________________


How often should someone take a rest day?
Fu Barbell on the set-up to clean or snatch
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)
How you can tell if you have legs built for weightlifting (video)
Greg Glassman on the Open: Part 1 (video)
Carb controversy

_________________________________________________________________________________

WOD 


15 minutes to complete the following:

A.  Barbell:  Power Clean & Push Jerk  5-5-5-5

B.  Strength:  Front Squat - 10 Minutes to find 1 Rep Max
_________________________________________________________________________________

Foundations
40-30-20-10 for time:
Jumping Pull-ups
Push-ups (Hand Release)
Sit-ups
Air Squats


Conditioning
3RFT
Run 800m
30 GHD Sit-ups
15 Wall Ball Shots 20/14# (10/9')


Competition
100 Double-unders
5 Squat Clean to Overhead 205/155#
75 Double-unders
5 Squat Clean to Overhead 185/135#
50 Double-unders
5 Squat Clean to Overhead 165/115#
-then
Run 800m

_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Dainelle Herl - Back Squat 170#
Mike Zambruski - Back Squat 265#
Denise Wiggington - Push Jerk 100#
Stacy Lard - Push Jerk 103#
 Jay Webster - Push Jerk 185#
Myur - Push Jerk 185#
Tim Dunham - Push Press 205#
Tom Wynn - Push Press 205#  /  Hang Squat Clean 185#
Deb Davis - Push Press 60#  /  Push Jerk 70#
Alivia Koons - 24 consecutive DU's  /  2 consecutive ring muscle ups
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Zambrzuski - Strict Press 175#  /  Push Press 185#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alec Bisagno - Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:   Mike Zambruski 10:17   /   Courtney Epps 14:53
Conditioning:  Maxx Goad 229  /  Mallorty 227
Competition:   Nate Dogg 142 reps
50+ Results:  Dave Strobel (F) 11:48
60+ Results:  
Barbell:   Chet Burrows 375#  /  Trisha 185#  /  Danielle 170#
Weekly Challenge:  Maxx Goad & Jeremiah Williams 36"  /  Steph Richardson 27"

_____________________________________________________________________________

Weekly  Challenge 
Max height single leg box jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, February 20, 2014

Deads, HPS, F. Squats, Push Press, OHS


___________________________________________________________________


CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)
How you can tell if you have legs built for weightlifting (video)
Greg Glassman on the Open: Part 1 (video)
Carb controversy
Sonny the 70-year-old bodybuilder (video)
________________________________________________________

2014 OPEN ATHLETES 
Between now and April there are only FIVE workouts over the course of FIVE weeks that matter - Everything else is just to make sure you stay primed, peaked and ready to perform.  Do not do extra work.  You are done training.  It is now time to COMPETE.  The first of 5 Open Workouts will be released February 27th.

_________________________________________________________________________________

WOD 

Barbell:  Back Squat - 15 mins to find 1 Rep Max

_________________________________________________________________________________

Foundations
50 Jumping Pull-ups
Row 1000 meters
30 Burpee Kettle Bell Swings, 35/26#


Conditioning
AMRAP 12
50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Push Press
10 OHS
Dudes 95# /Chicks 65#


Competition
A.  AMRAP 7
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 135/95#  

-rest 2 mins then

B.  AMRAP 7
Wall Ball Shots, 20/14# (10 Ft Target)
* every minute do 5 deads, 225/155#

Score = reps from A plus total WBS from B

_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Denise Wiggington - Push Jerk 100#
Stacy Lard - Push Jerk 103#
 Jay Webster - Push Jerk 185#
Myur - Push Jerk 185#
Tim Dunham - Push Press 205#
Tom Wynn - Push Press 205#  /  Hang Squat Clean 185#
Deb Davis - Push Press 60#  /  Push Jerk 70#
Alivia Koons - 24 consecutive DU's  /  2 consecutive ring muscle ups
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Zambrzuski - Strict Press 175#  /  Push Press 185#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alec Bisagno - Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:   David Aldona 12:15  /  Aubrey Baker 12:24
Conditioning:  Chris Buchannan 8:29  /  Stacy Lard 8:54
Competition:   Daniel Smith & Maxx Goad 150 reps
50+ Results:  Toy Stark (C1) 13:56
60+ Results:   Deb Davis (F) 14:33
Barbell:   Daniel Smith 265#  /  Trisha Meaney 148#  / 50+ Gary Glass 195#
Weekly Challenge:  Maxx Goad & Jeremiah Williams 36"  /  Lindsay Morgan & Mandi Jackson 24"

_____________________________________________________________________________

Weekly  Challenge 
Max height single leg box jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Wednesday, February 19, 2014

Pull-ups, Push-ups

___________________________________________________________________




How you can tell if you have legs built for weightlifting
Greg Glassman on the Open: Part 1
Carb controversy
Sonny the 70-year-old bodybuilder
________________________________________________________

2014 OPEN ATHLETES 
Between now and April there are only FIVE workouts over the course of FIVE weeks that matter - Everything else is just to make sure you stay primed, peaked and ready to perform.  Do not do extra work.  You are done training.  It is now time to COMPETE.  The first of 5 Open Workouts will be released February 27th.

_________________________________________________________________________________

WOD 

Weekly  Challenge:  Max height single leg box jump


Barbell:  Power Snatch 5-5-5-5 (7 min cap)
 
Barbell:  Push Jerk - 5 mins to find 1 Rep Max
_________________________________________________________________________________

Foundations
250 Single-unders
100 Air Squats
75 Push-ups
50 Hollow Rocks
250 Single-unders


Conditioning
21-15-9-15-21
Pull-ups
Deficit Hand Release Push-ups, 4/2"


Competition
AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU
_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Z. - Strict Press 175#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alexander - Power Snatch 145#  /  Power Clean 175#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:   Amanda Slagle 13:06  /  Alexander 9:24
Conditioning:  Lindsay Morgan 200 reps  /  Mark Caldwell 205 reps
Competition:   Nate Dogg 38 reps
50+ Results: 
60+ Results: 
Barbell:   C & J - Steph Richardson 155#  /  Nate & Daniel 205#
Push Press - Steph Richardson 145#  /  Daniel Smith 245# 
Weekly Challenge:  TBA

_____________________________________________________________________________

Weekly  Challenge 
Max height single leg box jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Tuesday, February 18, 2014

TTB, Box Jump, Row, 1-arm Snatch

___________________________________________________________________




How you can tell if you have legs built for weightlifting
Greg Glassman on the Open: Part 1
Carb controversy
Sonny the 70-year-old bodybuilder
________________________________________________________

2014 OPEN ATHLETES 
Between now and April there are only FIVE workouts over the course of FIVE weeks that matter - Everything else is just to make sure you stay primed, peaked and ready to perform.  Do not do extra work.  You are done training.  It is now time to COMPETE.  The first of 5 Open Workouts will be released February 27th.

_________________________________________________________________________________

WOD 

Barbell:  EMOM 5 - 1 Squat Clean from above the knee & Jerk (work to heavy set)

 
Strength:  Push Press - 5 mins to find 1 Rep Max
_________________________________________________________________________________

Foundations
10 RFT
Run 200m
5 Burpees


Conditioning
3 Rounds:
1:00 Toes To Bar
1:00 Box Jump, 24/20"
1:00 Row for Cals
1:00 DB 1-arm Snatch 70/50#
-rest 1:00


Competition
AMRAP 7:
5 Box Jumps, 30/24"
3 Power Cleans, 225/155#
-then
AMRAP 7
Bear Complex 185/115#
_________________________________________________________________________________

CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Z. - Strict Press 175#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alexander - Power Snatch 145#  /  Power Clean 175#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:   Stacy Lard 2 Rds + 149 reps  /  Arrow 4 Rds + 30 reps
Conditioning:  Mallorty K. 13:55  /  Curt Hackler 18:50
Competition:   Nate Dogg 7 Rds + 4 reps
50+ Results:  Debbie Strobel (C1) 13:52 (no burpees.58#)  /  Dave Strobel (F) 2 Rds + 90 reps;  Glenn Davis (F) 2 Rds + 90 reps
60+ Results:  Deb Davis (F) 2 Rds + 120 reps
Barbell:   Strict Press - Paul Richardson 195# / Trisha 103#  |   Snatch from knee - Daniel Smith 200#  /  Trisha 90#
Weekly Challenge:  TBA

_____________________________________________________________________________

Weekly  Challenge 
Max height single leg box jump
*Must be performed at the gym and verified by a coach no later than Saturday at 10am