Wednesday, February 19, 2014

Pull-ups, Push-ups

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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
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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 

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
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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
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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:
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

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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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