Thursday, February 20, 2014

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


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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)
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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.

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WOD 

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

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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

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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:
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"

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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

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