Saturday, February 22, 2014

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


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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

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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
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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:    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"

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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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