Monday, February 24, 2014

Burpees, Snatches


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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)


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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
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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

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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: 

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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

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